Healthy Bodies and Physiotherapy Patient Resources

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HEALTHY BODIES AND PHYSIOTHERAPY
Healthy Bodies and Physiotherapy Patient
Resources
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Our Patients Resources

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

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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 youre 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.

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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.

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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. Youre 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.

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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.

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CONTACT US

• Healthy Bodies Physiotherapy VIC
• Address 159 Centre Dandenong Rd, Cheltenham VIC
  3192
• Phone [phone]
• Fax [phone]
• Email physio_at_healthybodiesphysiotherapy.com.au