The link between strength training and running performance has been a hotly research topic over the last decade. It is known that regular strength training can help boost an individuals running economy but the specifics around this remain to be fully understood. It is thought that strength training can help prevent overuse injuries in recreational middle to long distance runners. This is because it is likely strength training increases the force-generating capacity of the leg muscles responsible for the propulsion needed with running. If we are able to generate more force, then in theory, we w ..read more

It is important to be prepared for your pointe shoe fitting to allow yourself the best opportunity to have the correct pair of pointe shoes fitted to your feet. It is important to ensure you are safe and ready to be on pointe and have had the correct clearance by a dance physiotherapist if it your first time on pointe or if you are returning after an injury. This ensures your safety and lessens your risk of injury on pointe. Whether you are a beginner or have been on pointe for some time here are 5 tips to remember prior to your pointe shoe fitting: 1.Book an Appointment: It is important to bo ..read more

After students have worked hard enough to pass their pre-pointe assessments it is time to find their first pair of pointe shoes. It can be hard to navigate this as a beginner as there are so many different types of shoes to choose from. Different types of shoes are suited to different dancers depending on their experience level, how many hours they spend doing pointe work, foot shape, width, arch and mobility. Most shoes allow the dancer to ‘work in’ to soften the shoe over time and as a beginner this allows the dancer to gain more strength throughout this process. It also means that there com ..read more

The netball season is just starting which is very exciting given the last couple of seasons have been cut short due to covid. Netball is the most highly participated sport among Australian females. It is continuing to pave the way for female sport in Australia and is influential in allowing females to participate in regular physical activity. Unfortunately, lots of players get turned off netball due to its high injury risk. In particular, ankle injuries account for >40% of all netball injuries in Australia. Netball ankle injuries also account for at least 29% of insurance injury claims. Rec ..read more

March is Endometriosis (Endo) Awareness month. With 1 in 10 women affected and a diagnosis timeline of 8-10 years, we need to start the conversation of what is Endo? Endo is a chronic inflammatory condition in which endometrial like tissue grows outside of the uterus. This tissue (lesions) can be found on the ovaries, bowel, fallopian tubes, or intestines. It can be found as far as the diaphragm, kidneys and even the brain. This tissue/lesions acts like endometrial tissue leading to bleeding and breakdown each cycle which can cause scar tissue and adhesions. Unfortunately, there is no cure. Th ..read more

With the rising numbers of COVID infections in the community it is important that we consider the return to training and physical activity for individuals. Due to the risk of post viral complications of COVID-19 it is important to follow a steady return to exercise protocol that is monitoring for any physical and psychological symptoms. Although the likelihood of post-viral complications of COVID-19 is low due to high vaccination rates, it is still important to use a graduated return to exercise structure to optimise the wellbeing and health of individuals. Guidelines published from the Britis ..read more

For a number of years now, there’s been a growing divide in internet experts trying to answer the age-old question of ‘why are my muscles so tight?’ Conventional wisdom used to be that if your muscles are tight, then you need to stretch. Stretch as much as possible, and then stretch some more. Then came the thought that if we have tight muscles, they must be weak. You can see where this is going – if we have weak muscles… train them! Don’t get me wrong, both of these can be true. Equally, both of these can be wrong.    What about muscles that function as stabilisers? Where does stab ..read more

*This is a long one, so sorry in advance – but it’s one that I’ve been building on as this lockdown has dragged on. I promise the next blog one in the series won’t be this long.. — Just because we’ve been in lockdown, doesn’t mean people aren’t injured or needing rehab following an injury. One lucky person is Josh’s client, Tiana, who sustained a significant knee injury in the last soccer game before lockdown hit way back in June. (Can anyone remember what life was like back then??). Now, not everyone who sustains an injury needs surgery, however in Tiana’s case, a combination of the nature of ..read more

There has been a fair bit of movement over the past few months within Women’s health research. This has led to the release of updated guidelines for exercise during pregnancy by the Australian Government. The biggest inclusions for expectant mothers, is the importance of pelvic floor exercises as part of your exercise program and limiting long periods of sitting and standing. Exercise should be modified throughout your trimesters and individualised for each woman based on her exercise history, medical/health history, physiology, and current symptoms (if present).   Benefits of exercise du ..read more

Maybe you’re stuck in lockdown and the gyms are closed. The sun is shining so you decide to turn to running to maintain your fitness. This is great, running is awesome for cardiovascular and mental health. It is however important to ensure you are listening to your body and adopting the appropriate strategies to prevent little ‘niggles’ or injuries from occurring. Use these 3 tips to help prevent injury and to help you get the most out of your running. 1. Start small and build up gradually If you are beginning running for the first time, or if you are returning to running it is important you d ..read more