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Our Services:-

Pre and post-natal Pilates with Katie at Runaway Bay clinic NEW CLASSES commencing this November!

GCPSH Pilates instructor Katie Harders teaches Pre and post-natal mat Pilates, this popular and exciting class allows pregnant mums and post-natal mums to safely exercise in a small group to a personalised program.

Our classes are designed to help mums re-gain and strengthen their body and pelvic floor muscles from the inside out. The class will also assist pregnant mums to help prepare their body for the physiological changes during her pregnancy and keep her body strong for the labour process.

Program Overview:-

• Evening class: perfect for mums that are back at work, or some quality “you time” 
• Mums and Bubs : bring your baby along to class and they can interact with the other babies while you do Pilate’s
• 8 week program designed for pre and post-natal mums 
• Fitness test at week 1, re-test and evaluation at week 8
• Week by week progression of exercises
• Modifications for pregnant mums any injuries 
• The use of fit balls, small balls, weights, Pilate rings, foam rollers and band work
• Posture and breathing techniques

Not only will you gain the benefits of Pilate’s but you are committing to focusing on yourself.

Price: $120.00 for 8 week program at 1 class per week (to be paid prior to starting 8 week program) if you wish to do 2 classes per week $216 for the 8 week block.

New block of classes for 2017 commencing in January:-

Mums only class Mondays 7pm-8pm next block starting 30th January 2017
Mums and Bubs Thursday 9am-10am & 10am-11am next block starting 5th January 2017

Booking essential 07 5500-6470

Copyright: mathom / 123RF Stock Photo

Do you Suffer from leakage when you exercise? You are not alone!

Words by GCPSH Physio, Ashlee Insch 

Do you know there are Different types of continence:

• Stress incontinence
• Urge incontinence
• Functional incontinence
• Nocturnal incontinence

How common is Urinary Incontinence?

• Urinary incontinence affects up to 13% of Australian men and up to 37% of Australian women (Continence Foundation of Australia)
• Up to 70% of people with urine leakage do not seek treatment or advice
• 37.4% of women in their first pregnancies report stress incontinence

Did you also know that Incontinence is also one of the most common, but least reported conditions affecting Women in Sport- particularly high impact sports like Rugby League and Rugby Union? You are not alone!

What is stress incontinence?

Stress incontinence is described as leaking of small amounts of urine when there is an increase in pressure in the abdomen that pushes on the bladder. It is most common in women however there are cases in men (particularly after prostate surgery). It often occurs with running, jumping, coughing or sneezing.

Incontinence in women is typically caused by pregnancy, childbirth and menopause. During pregnancy and childbirth, the pelvic floor muscles are stretched and become weaker which subsequently reduces the support around the urethra.

During menopause the female hormone oestrogen is produced in lower quantities which affects the body’s ability to seal when using the bathroom.

Who’s at risk?

• During pregnancy (both pre and post-natal)
• During menopause
• Obese individuals
• Regular constipation
• Post gynecological surgeries (ie. hysterectomy)
• Some neurological conditions

What is my pelvic floor?

 Pelvic floor muscles are the layer of muscles that support our pelvic organs and line the inside of the pelvis. If we have weaker pelvic floor muscles, we are more at risk of not controlling the release of urine, wind or faeces. Pelvic floor specific exercises are designed to help strengthen and therefore increase the support of the pelvic organs (preventing prolapse and incontinence).

These muscles stretch from the tailbone to the pubic bones at the front of the pelvis and are typically thick and very strong. Our pelvic floor muscles work with our back stabilizer muscles and therefore are a very common rehab exercises prescribed by many physios with those suffering from low back pain.

The pelvic floor muscles act like a trampoline that is able to move up and down to allow urinating, a support system when we change the pressure within our stomachs.

Prevention

A few easy things to do to prevent Stress Incontinence are:

• Drink plenty of water (ideally we should be drinking 30ml of water per kilogram of body weight)
• Eat a healthy diet
• Lead a healthy lifestyle (stop smoking, maintain healthy body weight)
• Engage in an active lifestyle
• Practice good toilet habits
• Find a good Physio Pilates/Exercise program and communicate with your Physio about your leakage. We can’t help you if we don’t know! Physio Pilates should incorporate improving your awareness of how to ‘find’ a contraction of your pelvic floor muscles and then progress the muscular endurance capacity of this group of muscles.  A gentle exercise program under good guidance will be progressed appropriately so it does start very gentle and then gradually progress so it incorporates pelvic floor contractions with other movements of limbs and trunks and then eventually to harder or heavier movement patterns.
• Use of Real-time Ultrasound (RTUS) can assist you to learn how to contract your Pelvic Floor Muscles correctly and with enough strength. Gold Coast Physio & Sports Health has a RTUS and can assist you with this process
• Seek help from a Womens Health Physio if symptoms are severe, regular or not improving with directed exercise that seems appropriate, or speak to your GP about your concerns.

Definitely do not stick your head in the sand and pretend your leakage does not exist. Stress Incontinence can be helped, and usually very easily!

Physiotherapy Burleigh, Ashmore Physio Gold Coast Physio & Sports Health

Words by Physio Sarah Bombell B.Ex.Sc(Grif), M.Phty(Grif)

The acromioclavicular joint, or AC joint, is the small joint on top of your shoulder where your collar bone attaches. Pain arising from the AC joint can be due to an acute injury, repeated minor injuries, poor biomechanics or degenerative changes. Pathology is most common in athletes involved in contact sports or ‘overhead’ sports like swimming and throwing.

Anatomy

The AC joint is a small joint that basically anchors the shoulder blade (scapula) onto the trunk via the collar bone (clavicle). Its name referring to the bony connection between the acromion (a bony projection off the top of the scapula) and the clavicle. It has limited movement when compared to joints like the shoulder or hip, however it has been described to swing a little, rock a little, twist a little, slide a little and act like a hinge to ensure correct mechanics around the entire shoulder girdle. Like other joints in the body it is supported by ligaments and a joint capsule encasing fluid and a fibrocartilage disc.

Acute injuries

An acute injury of the AC joint occurs due a direct force or fall onto the point of the shoulder or an indirect force like a fall onto the elbow. This force will result in a sprain or tear of the ligaments and or capsule causing separation of the joint. There are various degrees of separation from mild to complete and can result in a “step deformity” of the shoulder. Treatment of acute injuries vary depending on the degree of injury but may include support with tape or a sling, rest, anti-inflammatories or operative stabilisation.

Non-traumatic AC joint pain

Non-traumatic AC joint pain is generally more difficult to diagnose and is more common than acute traumatic injuries. Non-traumatic pain in the AC joint can occur from repeated low grade sprains, repeated irritation or arthritis of the joint.

Low grade sprains are very common in contact sports like rugby where repeated heavy contact to the shoulder occurs from tackling. Management of this usually involves taping to support the joint, avoiding direct contact with the shoulder (if possible) and may need anti-inflammatories to settle.

Repeated irritation of the AC joint is a common issue that we in clinic. This occurs mostly in those individuals who do a lot of overhead activities like a builder, painter, swimmer, thrower and weightlifter. Repeated irritation will occur due to poor strength, mobility or biomechanics which results in excessive load through the joint. Management of AC joint irritation will involve addressing strength, mobility and technique to deload the joint and allow it to settle.

Arthritis of the AC joint is also quite common especially in older individuals who have a history of an AC joint injury. Management of arthritis of the AC joint will involve activity modification, mobility, strength and correcting shoulder biomechanics. The there is still pain after addressing these factors then injections or surgery may be indicated.

How do I know if I have hurt my AC joint?

If you have had a traumatic injury to the AC joint due to a fall or direct blow it is important to get a scan to determine the extent of the injury and rule out fracture. Those experiencing non-traumatic AC joint pain will be tender to press over the point of the shoulder and have pain with pushing or bringing the arm across the body.

What do I do?

An assessment by a physiotherapist is the best place to start. We are skilled at determining how and why you are experiencing pain and will provide you with exercises and a management plan to overcome the issue.

Sarah Bombell is available for consult at Runaway Bay clinic, bookings 07 5500 6470