Phyx Physiotherapy & Pilates

Double Leg Calf Raises on Step 📶 Great for rehabbing after a calf strain! ✅ 🦶 Start with the balls of your feet on a step, with the rear half of your foot off the step 🖐 Place your fingers on a wall or furniture for balance if needed! ⬇️ Lower your heels until you feel a small stretch in your calves ⬆️ Slowly push up on to your toes 🔁 Repeat SLOWLY lowering and lifting To learn about calf strains, read our blog 👇 https://ift.tt/2qO3AEp read the full post here

Calf Raises 3 Ways 🦵🦵🦵 Following a calf strain, your rehab will involve exercises such as this one to develop strength in the calves! This calf raise exercie targets different muscle fibers with small adjustments to your position: 1️⃣ Calf Raise with your feet facing straight ahead 2️⃣ Calf Raise with your heels together 3️⃣ Calf Raise with your toes together Slowly raise up onto the balls of your feet and lower back down with control To learn about calf muscle strains, read our blog 👇 https://ift.tt/2qO3AEp read the full post here

Calf Strain 💥🦵 A calf strain is an injury involving a tear to one or more of the calf muscles (ouch!) The severity of calf strains can vary and correspondingly your symptoms 🤕 and recovery time🏃‍♀️ will vary In our blog we explain: - Calf strain 'grades' 1️⃣2️⃣3️⃣ - How they are treated 👩‍⚕️ - A few simple exercises you can do 🤸‍♀️ Have you had a calf strain? 🤕 Or are you wanting to know more about them? 🤔 Check out our blog 👇 https://ift.tt/2qO3AEp read the full post here Calf Strain: Torn Calf Muscle

D O U B L E L E G S T R E T C H Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your core strength and endurance Level 2 Progression: 👐 start by bringing your knees into your chest and placing your hands on your shins 🦵 lengthen your legs and reach your arms over your head 💪 keep your arms shoulder-width apart and level with each other ⬆️ your head and shoulders should stay lifted off the mat throughout 🔁 repeat x10 reps read the full post here

Are you a new mum? 🤱 Join our Post-Natal classes for: ✅ restoring strength & mobility ✅ advice and exercises to help with your abdominal separation & pelvic floor ✅ reducing those new-mum aches and pains ✅ exercising in a safe environment with other young mums (& their bubbas 👼) read the full post here Post Natal Pilates Adelaide - Mums & Bubs Pilates Classes

If you're in St Clair and in need of Physio or Pilates, you can find us a few minutes away in Grange 🙌 We love looking after our St Clair clients! read the full post here The Best St Clair Physiotherapy & Pilates Classes | Phyx Physio

D O U B L E L E G S T R E T C H Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your core and endurance Level 1: ⬆️ head and shoulders stay lifted off the mat throughout this exercise 👐 start by bringing your knees into your chest and placing your hands on your shins 🦵 as you lengthen your legs, your palms will lower to hover just above the mat 🔁 repeat x10 reps ⏩ progression video next week! read the full post here

Heel Walking for Shin Splints 🚶‍♀️ This exercise can feel a bit awkward but will help strengthen your legs and challenge your balance 🦶Lift your toes up off the ground and put your weight through your heels 🚶‍♀️Walk forwards on your heels for 10 steps 🔙 The backwards on your heels for 10 steps 🔄 Repeat 3x sets 🤔 To make this harder, hold weights To learn about shin splints, have a read of our blog 👇 https://ift.tt/2OP2imS read the full post here

Toe Walking for Shin Splints 🚶‍♀️ This exercise is super easy to complete and will help strengthen your legs and challenge your balance 🦶Rise up onto your toes 🚶‍♀️Walk forwards on your toes for 10 steps 🔙 The backwards on your toes for 10 steps 🔄 Repeat 3x sets 🤔 To make this harder, hold weights To learn about shin splints, have a read of our blog 👇 https://ift.tt/2OP2imS read the full post here

💥NEW BLOG💥 Shin Splints 🦵 It seems like we all know someone who's suffered with shin splints 🙋‍♀️ So, what are they? 🤷‍♀️ What causes them? 🏃‍♀️ How are they treated? 👩‍⚕️ and what exercises can I do if I have them? 🤸‍♀️ To read about this and learn more, check out our blog on shin splints 👇 https://ift.tt/2OP2imS read the full post here Shin Splints: What Are Shin Splints

T O E T A P S Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ great for your core and for lower backs 👀 focus keeping your lower abdominals engaged ❌ avoid arching your back 🦵 float both legs to table top position 🤓 check your legs are in the right position but touching your knees with straight arms 🦶 exhale to lower one leg and tap toe to floor 🦵 alternate your legs 🔁 repeat x10 on each leg! read the full post here

💥 Ultrasound, what does it feel 👐 like? 📣 The answer; NOT MUCH! To most people, ultrasound can be quite a pleasant and relaxing 😴 form of treatment. Sometimes you can feel a slight warmth 🔥 or a tingling 💫 sensation. Ultrasound uses high frequency sounds waves to penetrate through the skin into the deeper tissues and aide in ⬇️reducing inflammation and ⬆️ promoting healing. 👇 Below is a video of the application of Ultrasound. The blue 🔵 gel allows the current to pass through into the skin The head of the ultrasound machine must always be moving to reduce the risk of burns ☀️ ❌ Ultrasound should not be the only form of treatment you receive from your physio. It should be accompanied with others hands on treatment and exercise therapy. Want to read more about Therapeutic Ultrasound? Check out our latest blog 👇 https://ift.tt/31Tv1uo read the full post here Ultrasound Application

Ultrasound 🔊 It can be useful in treating many conditions and injuries BUT it CANNOT ❌ work alone! Ultrasound is a 💆‍♀️ passive treatment and it is important it is coupled with other treatment modalities - such as hands on treatment and exercise therapy for it to be effective ✔️ If you have 🦵 knee pain 👩‍🌾 back pain 🦶 tendon pain or 💥 an acute injury Ultrasound may help you on your journey to recovery! Want to read 🤓 more about Ultrasound? Check out our blog 👇 https://ift.tt/31Tv1uo read the full post here Ultrasound: How Does Ultrasound Work

Side Leg Raise for ITB Syndrome 🦵 This exercise is good for strengthening around the hips with ITB Syndrome ➖ lie on you side with your top hand on the floor in front of you for support 🦵 your legs should be straight ⬆️ slowly raise your top leg up ⬇️ pause, then slowly lower leg back down 🔁 repeat x10 on each side To learn more about ITB syndrome, read our blog 👇 https://ift.tt/2oOyXhi read the full post here

Crab Walks for ITB Syndrome 🦀 A great exercise for the strengthening phase of ITB Syndrome treatment 🎗 Place a resistance band around both legs 🦵 Keep knees bent in a mini-squat position ➡️ Side step 10 steps in one direction ⬅️ Side step 10 steps in opposite direction 🤓 make sure to avoid rotating at the hip, keep your feet facing forwards! To learn more about ITB syndrome, read our blog 👇 https://ift.tt/2oOyXhi read the full post here

Foam Roller for ITB 🦵 Foam rolling can be used as recovery and for maintenance to promote soft tissue release and extensibility 🤸‍♀️ Slowly roll along the ITB on the outside of your thigh for 30-60seconds Work on small portions, breaking it up into three sections, rather than rolling in large sweeping motions To learn more about your ITB and ITB syndrome, check out our blog 👇 https://ift.tt/2oOyXhi read the full post here

Standing ITB Stretch 🤸‍♀️ This is an easy stretch that can be done anywhere. Some feel this stretch in the area of their hip where the ITB arises, while others feel it at their knee. 🚶‍♀️ Standing up 🤞 Cross the leg to be stretched behind the opposite leg 🦵 Lean your body over to side (away from the leg being stretched) until you feel a stretch along the ITB 🛑 Hold for 30 seconds 🔁 Repeat x3 🤓 You can lean to a wall for balance, if needed To learn more about your ITB and ITB syndrome, check out our blog 👇 https://ift.tt/2oOyXhi read the full post here