HEALTHY BODIES AND PHYSIOTHERAPY

1. HEALTHY BODIES AND PHYSIOTHERAPY Healthy Bodies and Physiotherapy Patient Resources

2. Our Patients Resources • Early Injury Management. • Frozen Shoulder (Adhesive Capsulitis) • Basic Exercise Prescription Protocols. • Our Gym

3. Early Injury Managment • A commonly used acronym that can help you remember what to do after a muscle or tendon strain or a ligament sprain is RICE. This stands for: - REST - ICE - COMPRESSION - ELEVATION • The purpose of RICE is to minimize inflammation and swelling. • Relative REST may include the use of crutches or a sling, or may simply mean, discontinue continue to your sport if you’re injured during the game. • During the first 72 hours after an injury you should ICE the affected area for 20 minutes every 2 hours. • COMPRESSION bandages can be purchased from your local chemist and should be applied to the injured area as soon as you have access to one. These are a really effective way of reducing swelling. 3

4. Frozen Shoulder (Adhesive Capsulitis) • A typical Frozen Shoulder goes through three basic stages: Freezing: pain around the shoulder region, followed by a decrease in range of movement. Frozen: pain may be minimal or even non-existent during this stage, but range of movement will plateau. Thawing: gradual improvements in range of motion. Likely to be weakness around the shoulder following disuse, pain as a result of re-using muscles and moving stiff joint, not due to the pathology itself. • By using Physiotherapy you may get rid of it • Our monash physiotheraphy certified team will help you to get rid of it at an affordable prices.

5. Basic Exercise Prescription Protocols • When setting up a strength program, some of the questions you should first ask yourself include; • What are your goals? This is important as it may dictate your training frequency, exercise selection and load. Training for a sport for example would involve different types of training when compared to improving ones general fitness and strength. • How often do you want to train? If you are just returning to the gym, it is recommended being more conservative and training less frequently initially. For example starting off 2-3 times a week for a 6 week block and progressing from there. Rapid increases of training load from a period of rest often results in the onset of niggles and new injuries. You’re also more likely to continue exercising by starting with a target which is easier. • How much experience do I have in the gym? If you are new to strength exercise, it is recommended to seek advise from a professional prior to starting to assistance with exercise technique and form. Being new in the gym will also require a period of motor learning whilst learning how to perform different movements within the gym you may not have completed before. This typically involves lighter weights and higher repetitions whilst establishing proper technique for each exercise. Different exercises, such as a dead-lift, may take longer to learning then others, which is completely normal. • Do I have any injuries? Clearly if you have been injured in the past, you may require an assessment prior to starting exercise to prevent the re occurrence.

6. Our Gym • A recent addition, our new gym facilities span across a spacious 60 square metres. • Featuring equipment including weights, Pilates reformers, exercise balls and more • our physiotherapists and exercise physiologists will be able to observe patients’ exercise techniques (e.g. bench pressing or squatting) first-hand • so they can advise necessary modifications that will lead to a reduction in pain and a long term solution to your problem.

7. CONTACT US: Healthy Bodies Physiotherapy VIC • Address: 159 Centre Dandenong Rd, Cheltenham VIC 3192 • Phone: 9584 6919 • Fax: 9584 2338 • Email: physio@healthybodiesphysiotherapy.com.au