14 Dec 2017

How To Avoid Injury In The New Year – Part 2: The Do’s And Don’ts For The Novice Gym Goer

Are you planning on joining a gym for the first time in the new year? We often start the year with a fresh outlook, a new year and the intentions to becoming a “new you”. For the first few weeks this seems to be seamless: We have signed up to the new gym, exchanged the […]

27 Nov 2017

The Importance Of Hamstring Strength To Protect The ACL

The anterior cruciate ligament (ACL), being the most important stabiliser of the knee, connects the femur (thigh bone) to the tibia (shin bone). It runs at an oblique angle from the back of the femur to the front of the tibia and its primary role is to prevent anterior translation of the tibia or posterior […]

2 Aug 2017

Three Useful Exercises To Conquer ‘Shin Splints’ In Runners.

For an overview on the causative factors and clinical presentation of medial tibial stress syndrome (MTSS), also often known as Shin Splints, please click here. So, what are the main aims of exercise in the management of MTSS or Shin Splints? To improve load capacity of the calf To improve kinetic chain load capacity by […]

10 May 2017

Returning To Exercise After Injury: Going Through Rehab As A Physio

Hi, my name is Kirsty and I have injuries. As a Physio this is hard to admit, because we are all perfect, right? Prior to my injuries, I was running 2-3 times per week, going to the gym 4 times per week and doing Pilates 3 times per week. In August last year I developed […]

1 May 2017

Pilates At Home – Leg Circles

A Home Pilates Program which complements your current Physio-led Pilates program in the studio is vital for ongoing effective management of various injuries. There are many benefits to Pilates and ‘leg circles’ is just one exercise which you could perform in the comfort of your own home. However, be careful because technique is imperative with […]

9 Jan 2017

Three Exercises To Get Your Gluts Firing

As a Physio one of the most common areas of muscle weakness we see are in the gluteal muscles, whether they’re weak or inactive we spend quite some time re-training proper glut activation with a lot of our patients. Even in some of our fittest patients, they can have issues activating their gluts properly. The two most […]

5 Sep 2016

Muscle Cramp – A Common Complaint That We Don’t Quite Know Enough About PART 2

Whilst there is no recipe detailing proven strategies for preventing calf cramp, if we consider the neuromuscular theory of cramp, reducing the effect of fatigue through endurance training and conditioning makes sense. Whilst an incremental approach to running (i.e. avoiding zero to hero in a week) and getting miles under the belt is very important […]

11 Sep 2015

Mechanics of a BURPEE

If you have ever done a circuit class or boot-camp, you are likely to be familiar with the “Burpee”. It is loved by personal trainers worldwide as it is a great exercise for building power, cardiovascular endurance and it uses nearly all of the muscles in your body. The classic burpee can be broken into 4 steps: […]

10 Jul 2015

Scheuermann’s Disease…”That Hunch In Your Back”

Scheuermann’s Disease is a developmental disorder of the spine, characterised by abnormal wedge shaped vertebrae in the upper back (thoracic spine). This sometimes leads to postural abnormality and excessive curvature, i.e. increased thoracic kyphosis or ‘hunch back’, of the thoracic spine. Less commonly, it can also be found in lower back (lumbar spine). These changes occur during […]

20 Oct 2014

Pilates and Posture: A Six Week Trial

Hi, my name is Kirsty, and I am the newest member of the Bend + Mend team in Sydney’s CBD!  I am a fully-qualified Physiotherapist and Pilates Instructor, and if I am to be honest, I have let a few things go.  I have taken the last 3 months off work, off pilates training, off […]