SPHC’s New Pilates Equipment Studio

We are very excited to announce that in mid February we will be opening our new Pilates equipment studio. We hope to commence classes by the beginning of March. Keep an eye out on our Facebook page for updates and class timetables.

In today’s world we are fortunate to have access to a wide variety of innovative Pilates equipment that enables us to support or challenge movement. This gives us endless possibilities to help you reach your movement goals. Here is some more information on equipment Pilates and how it might benefit you.

Pilates Equipment

Perhaps before you start taking a new Pilates class you might like to get to know what equipment could be involved in your workout. Here are some common pieces of equipment that are used in Pilates.

• Pilates Reformer
• Trapeze/Cadillac/Tower
• Pilates chair/Wunda
• Pilates mats
• Pilates bands
• Pilates circle or ring
• Pilates ball
• Balance products
• Weights

It is good to familiarise yourself with the different pieces of equipment and options available to you but you will probably find there is no piece of Pilates equipment more famous than the Pilates Reformer.

The Pilates Reformer

Joseph Pilates, the creator of Pilates, invented the Reformer, one of the primary pieces of Pilates apparatus. He reportedly started with hospital beds with machinery springs attached to the bedposts, and offered exercises to prisoners of war at an internment camp on the British Isle of Man where he was also being interned during the First World War. This evolved into his Universal Reformer and today’s variations of the Reformer.

Mat Vs Reformer Pilates

Mat Pilates

Different forms of mat based Pilates involves performing body-weight exercises and movements low to the ground such as roll-ups and single-leg circles. Because exercising on the mat provides resistance against gravity, Mat Pilates focuses on developing and strengthening your legs, stomach, lower and upper back muscles. Simple, yet effective, all you need is a mat and yourself to do Mat Pilates.

Reformer Pilates

Reformer Pilates involves exercising using a bed-like piece of equipment which contains a sliding flat platform and adjustable springs. This Pilates machine, known as a “reformer”, is made up of a foot bar, straps and pulleys which add tension and resistance to your Pilates workout technique.

Reformer Pilates is much more dynamic and versatile as the machine allows you to perform a whole range of workouts in many different body positions, including lying down, standing, sitting, sideways, pulling the straps, pushing the foot bar and more.

Due to the adjustability of the reformer equipment, Reformer Pilates can be tailored to target one specific area, smaller muscle groups or the entire body, as well as adjusted specifically to your fitness and capability levels.

Trapeze

Another important piece of equipment worth mentioning is the trapeze. Most trapeze exercises are performed from a suspended or semi-suspended body position. There is also often a degree of inversion (the body being inverted) associated with these exercises.

Both the reformer and trapeze are traditional Pilates apparatus used to help facilitate correct muscle patterns as well as increase muscle flexibility and strength. The beauty of the Reformer is its suitability for everyone from the elderly who cannot get up or down off the floor to high level athletes that need to be pushed that extra mile.

Benefits of Using Pilates Equipment

Full body workout

Using a Reformer to perform specific, individualised movements will give you a balanced, full body workout. Where there is uneven weakness, you are also able to work unilaterally to focus in and correct imbalances.

Builds strength and tones muscles

Reformer pilates allows you to move through full range while working on strengthening muscles.  It not only targets major muscle groups, but also the small stabilising muscles are called to action when working on a reformer machine.

Low impact (but high intensity)

Reformer Pilates is ideal, under professional guidance, for anyone suffering and recovering from an injury. The low impact allows for repetitive movements to occur which in turn tones and strengthens the injured areas to speed recovery.

Improves core and posture

Many of the exercises performed on a Reformer machine target the core whilst working the peripheral postural muscles at the same time. A stronger core is essential for ideal posture.

Improves mental health

Research continues to emerge on the positive impacts that Reformer Pilates has on mental health. From using the steadiness of your breath to find mindfulness in movement to stress management and relaxation.

Deciding on what type of Pilates is best for you will depend on a number of factors. We have a variety of Pilates classes that are suitable for people of all ages and fitness levels. At SPHC, one of our Pilates trained Physiotherapists will conduct a thorough assessment of each patient before constructing a personalised Reformer / Trapeze program to help you achieve your goals.

Contact us online or give us a call on 3869 1099 to book your assessment today.

Running is a fantastic form of exercise and why wouldn’t you love it? It’s free, flexible, requires minimal equipment and has proven benefits in both mental and physical well being. However, unfortunately it also comes with a high rate of injury to it’s keen participants.

5 Common Injuries

1. Runner’s knee

Patellofemoral pain syndrome, more commonly referred to as runner’s knee, is a dull, achy pain that originates underneath your kneecap and is typically felt during running, especially uphill, walking down stairs, or when moving from a sitting position to a standing position. This is the most common running injury, especially for new runners.

2. Shin splint

Medial tibial stress syndrome, more commonly known as dreaded shin splints, causes pain on the inside surface of the shin, especially when walking, running, and pulling the foot upward or stretching it downward. The pain can occur on the inner or outer side of the shins.

3. Plantar fasciitis

Plantar fasciitis causes a stabbing pain on the bottom of the foot near the heel. It is usually a bit stiff at the beginning of a run, and then the pain goes away. It can also be a little stiff when you finish. It will often hurt first thing in the morning with the first step out of bed causing excruciating pain at the heel. You might find it can take 15 to 30 steps to get it warmed up and go away.

4. Achilles tendinitis

This type of tendon injury causes inflammation and pain in your Achilles tendon (along the back of your heel), especially when walking, running, raising up on your toes, and stretching your calf muscles. It is usually experienced as an aching, dull pain, usually right where the muscle transitions to the tendon. The pain can also be deeper in the thickest part of your tendon, which is more common as you age.

5. Stress fractures

Pain is the most common symptom you’d experience with a stress fracture, and it’s often localised to a specific point. The pain is different from what people generally experience with shin splints because it actually gets worse the longer you exercise, whereas with shin splints, the discomfort can improve as your body warms up.

Retraining Your Running Style

There are many running injuries with many diverse treatment options, making knowing what’s wrong and how to fix it difficult at times.

For the common running injuries there are many well known and commonly used treatment options that your Physio may prescribe, including:

• Education on load management and self management
• Strengthening exercises
• Taping or braces
• Footwear or inserts

Another treatment that may be equally as effective involves undergoing a running assessment with a trained Physiotherapist.

A running assessment involves visual and verbal feedback on your running technique whilst running on a treadmill. From this a trained Physio will be able to form a detailed assessment on your running technique. Treatment plans are common following a running assessment. A Physiotherapist might form recommendations around technique retraining, required improvements in strength or mobility, and programming specific to you and your athletic pursuits. Over time, these activities can ensure appropriate increases in your running volume or speed and prevent injuries.

A running assessment with a Physiotherapist can help:

• Returning to running following surgery on a lower limb
• Returning to running in the wake of an acute injury
• With overuse injuries incurred from running
• Beginner’s with a running technique assessments
• Mid-to-elite athlete assessments
• Goal specific running plans
• Running required as part of other training programs
• Post pregnancy or Women’s Health related conditions in runners
• Back pain, hip or pelvic pain conditions
• Common running injuries

SPHC Physio Running Assessments

At SPHC, we can get you running on the right track again with our Running Assessments! During the assessment we discuss your injury history, running concerns and goals, then identify key areas of concern which may need improvement.

Your 1 hr session will include:

• Video Analysis of your jogging style
• Assessment of your jogging specific muscle strength and joint flexibility
• Guidelines to help prevent injuries interrupting your training

Running Assessments are currently available with selected Physiotherapists, are $168 and fully claimable through private health (depending on your level of cover).

Contact us on 3869 1099 or book your Running Assessment online.  

We love frittatas, they make a great healthy meatless meal that can be prepared with minimal effort. They are easy to make and store well in the refrigerator, and they’re equally good hot, cold or at room temperature.

It’s good to have a few frittata recipes up your sleeve that you can easily whip together for a healthy family meal or lunch for school, and this one is light, has a lovely savoury flavour and a wonderful aroma that makes it a perfect summertime favourite.

Serves: 4-6

INGREDIENTS

• 8 eggs
• 700 g eggplants, half peeled and cubed
• 1 onion, chopped
• 6 garlic cloves, crushed
• 60 g Gruyère cheese, grated
• 1 tbsp chopped parsley
• Salt and pepper to taste
• 2 tbsp olive oil

METHOD

1. Sprinkle sea salt over eggplant cubes and let them sit in a colander for half an hour. Rinse the eggplants then pat them dry with paper towels.
2. Heat 2 tbsp of olive oil in a skillet and saute the onion. Add the eggplant cubes and the garlic and let them cook on medium low heat until golden and cooked. Stir them frequently.
3. In a bowl, whisk the eggs with cheese, salt and pepper. Pour the egg mixture into the cooked eggplants, lifting edges of eggplant so eggs coat the bottom of the skillet.
4. Cook over low heat covered until set and cooked through. Sprinkle with chopped parsley and serve!

To speak with us or book an appointment, please contact us online or call 38691099.

Recipe and Image courtesy of Chico’s Kitchen

UPDATE 11TH JANUARY 2021

With the unfolding developments around positive cases within the Brisbane community, we kindly request that our patients make themselves familiar with the current Covid-Safe requirements in the clinic:

• Please wear a mask in the clinic.
• Please follow social distancing guidelines and use hand sanitiser at reception.
• Please wear a mask to attend any of our classes (Clinical, Lifestyle and Step-Safe Balance). If you normally attend our Lifestyle Classes but would prefer to join us via Zoom, please let us know.
• A mask is to be worn to and from the Sandgate Aquatic Centre and when indoors for Hydrotherapy, but your mask can be removed when you get in the pool.
• Let us know if you would prefer a Telehealth Physiotherapy Consultation rather than coming into the clinic.
• If you have any symptoms or are feeling unwell, please call to rearrange your appointment.

If you have any questions, please call the clinic on 3869 1099.

UPDATE 11TH AUGUST 2020

• We are still following Covid social distancing and hygiene measures. If the waiting area is full when you arrive for an appointment or class, there is overflow seating near the reformer OR we may ask you to wait outside. There is hand sanitiser both at reception and in the Pilates room and we ask you to use it prior to and throughout your visit.
• All in-clinic classes that are returning have started back up, albeit with some slightly altered start times. Thanks for everyone’s patience. Due to a number of factors, there are a few classes that won’t be restarting this year and we do apologise for any inconvenience.We have attempted to make contact with everyone who had blocks prior to the Covid closures, but if we have missed anyone, we sincerely apologise. Please contact the clinic so we can get you back into a class. As the numbers build up, me may need to add more classes in later in the year. Our new class timetable will commence on Monday 24 August.
• Thank you to all that provided feedback regarding our online classes and future class options. Going forward we will have 3 dedicated online Lifestyle Pilates classes: Monday 9am, Monday 6pm and Tuesday 6pm.
• We will also be offering our Teens, Mums N Bubs & Pregnancy classes as both online and in clinic. From 24 August, all these online classes will also be recorded so participants can repeat the class as many times as they like over the course of a week. As long as you have registered for the class, you can view the recording even if you weren’t able to attend. This is a handy option for shift workers or busy parents who sometimes can’t get to the classes on time every week. The recordings will be private and for paying participants only and will be deleted after 1 week.
• Please remember to bring your own towel, yoga/Pilates mat if you have one as well as your own pillow if you know you need one to support your neck during class.
• We ask that you stay home if you are unwell; have returned from any of the designated ‘hotspots’; or if you have been directed to quarantine for any reason. Block holders will not be penalised for late notification for any of the above reasons.

UPDATE 6TH JULY 2020

• We’re excited that some of our classes are back in the clinic from this week. The clinic has been eerily quiet some days these past months without some of the banter and laughter that comes with our classes. I’m sure some of the local coffee shops will be glad to have everyone back for their post-Pilates lattes!
• We’re slowly bringing classes back and hope to have most classes back in the clinic over the next six weeks or so. Please keep in mind that some staff have changed shifts since March, therefore there may be some changes to the pre-Covid timetable and some class sizes are having to be adjusted. Rest assured, we will be in contact with everyone. Priority for spots is being given to patients who had blocks in classes prior to Covid.
• When you do come back in to the clinic, please sign on as usual. You’ll see we have a system so there’s no sharing of pens. If the Pilates room isn’t being used, you can go straight in. Otherwise, you may need to wait outside if the waiting room is full.
  – If you have your own Pilates mat, please bring it otherwise definitely bring a towel. If you know you also regularly need a pillow to support your head or neck, it would be great if you could bring along a pillow to use too.
  – There is a ‘cleaning station’ in the Pilates room with hand sanitiser and baby wipes for participants to clean their hands before and during class. There is also a basket at the front of the room to place any used equipment at the end of class so our staff can clean them before the next class starts.
• If you are feeling unwell, please do not come for your class. We will be lenient with our 24 hour cancellation policy so participants don’t feel pressured to come when unwell or risk losing their class. We do ask for as much notice as possible though. Especially now that some classes are smaller we already have waiting lists, so please be considerate of others. You will forfeit a class for non-attendance if we receive no notification.
• Online classes will continue throughout the transition period and some possibly permanently.
• Thank you to those who have already filled out their Online Pilates Feedback survey for the chance to win a Pilates Mat. If you haven’t replied, you have until midday, Tuesday July 14th.
• If you have any questions for concerns about your Pilates or Clinical Class, please email us on info@sphc.net.au. Please include times that suit you for us to call you back if you’d prefer to discuss your situation over the phone.
• The other exciting news is that Sandgate Aquatic Centre is re-opening and our hydro classes are back! Jack will start with classes from Wednesday 15th July. Depending on demand, we will look at having classes on another day. Our staff have been contacting our regular hydro patients but if you are keen to start doing hydrotherapy too, please contact us.

UPDATE 8TH JUNE 2020 – CLASSES TO RESUME!

With restrictions easing, we are very excited to start re-introducing our classes in the clinic, however this will be a gradual process, see more below.

• Online classes will continue whilst we transition.
• Balance Classes – our Tuesday Balance class resumes next week!
• Clinical Classes- some classes will resume mid July and then we’ll gradually add a new class every couple of weeks.
• Lifestyle Classes – due to class sizes, Lifestyle classes will resume in the coming months. Please continue with online classes, or you have the option to switch to Clinical classes in the meantime.
• Timetable – in order to stagger start times, some timetable changes may be required.
• Pilates Blocks – Rest assured those with a Pilates block, your spot is still secure.

UPDATE 12TH MAY 2020 – NEW ANNOUNCEMENTS FROM QLD GOVERNMENT

• Now that our Remedial Massage services are available again, appointments have been booking up very quickly, however we are happy to announce we have added more availability from next week, May 18th!
• We’re hoping by the end of the week to hear from Sandgate Aquatic centre to find out if we can resume Hydrotherapy services before the end of May. Once we find out, we will contact all our regular hydrotherapy patients.
• At the moment, all our classes will remain online only.
• All other services remain unaffected.
• Our strict hygiene & social distance measures remain in place.
• All day Tuesday, Monday mornings and Friday afternoons still remain our quieter times in the clinic for those who need in clinic treatment but might be at higher risk.

UPDATE 28TH APRIL 2020 – MASSAGE IS BACK!!

Qld Health has relaxed some of its restrictions which means your favourite Remedial Massage Therapists are back at SPHC!! We still have very strict hygiene measures in place as well as social distancing guides for the waiting rooms to make the clinic as Covid Safe as possible. Jodie, Nath & Kay only have a limited number of appointments left over the next couple of weeks so please call 3869 1099 or BOOK ONLINE. They look forward to helping you soon!

UPDATE 6TH APRIL 2020

We are doing what we can to continue providing the highest quality Physiotherapy, Massage Therapy, Acupuncture and Pilates, in order to keep you healthy during this time! Here is a wrap up of our revised services –
Revised Clinic Hours–
After Easter our Clinic Hours will be-
Mon-Thur 9am – 1:30pm and 2:15pm- 7:15pm
Friday 8:45am – 12:15pm and 1pm – 6pm
Saturday 8am – 1pm
Massage–
We can no longer offer Massage with our Remedial Massage Therapists under Qld Health Covid-19 regulations. However, Neil Willans is still available for Acupuncture and can provide massage techniques when needed for management of health conditions.
TeleHealth Consultations–
We are now busy also providing TeleHealth Physio consultations- READ MORE
Quieter Appointment Times–
We still have our special, quieter appointment blocks available in the clinic if you are high risk – they are Mon and Thurs before 10.30am, or Fri after 3pm. Please enquire when booking your appointment.
Home Visits–
We are continuing to offer Home Visits for Physiotherapy only
All Pilates Classes Now Online–
All of our group Pilates classes are now online via Zoom. To book please call or send an email and we’ll send you a login to join online. READ MORE AND VIEW TIMETABLE (One on one and Reformer still available in the clinic)
Free Pilates and Balance Classes–
We will be holding some Free Pilates classes online- so feel free to join us when you can. Simply join the FB event and email us so we can send the link.
Exercise & Pilates Equipment for Sale–
We have Pilates products available for purchase and delivery so you can continue your Pilates, Exercises and general fitness at home! READ MORE
Exercise Videos–
We are also releasing new Exercise videos regularly to assist with your home care. Simply follow us on Facebook, download our App or subscribe to our Youtube channel.

In one way or the other, we hope to see you very soon!
To book your appointments call us on 3869 1099, or you can book TeleHealth and regular appointments online

IMPORTANT UPDATE 23RD MARCH 2020- SPHC REMAINS OPEN

To all of our wonderful patients, we’d like to reassure you that we have not been affected by this latest round of business closures. We are open and taking new bookings as usual.

The Australian Minister for Health, Greg Hunt, has confirmed that all Allied health businesses can remain open and are encouraged to do so. Your health is our priority and we hope to stay open as long as possible, so that you can continue to get the appropriate care you need, without causing more unnecessary stress on GP’s and Hospitals.

New Important Clinic updates including our Home Visits, new TeleHealth appointments and Hydro Appointments can be found below –

Waiting Area and Appointments –
– Further changes have been made in the Waiting room and clinic to conform with Social Distancing requirements and increased cleaning is taking place in all areas.
-Patients can use our regular waiting area, or if concerned at all please call ahead and we will take you straight through to your treatment room
– Appts for Nathan, Jody, Kay or Jess – please check in, and then use the downstairs waiting area.
– High risk patients may also choose to book in our quieter times – Monday and Thursday before 10.30am, or Friday after 3pm.
– Pilates classes will continue, as we are not classed as a gym and most classes have a maximum of 6 in the class. You can either wait outside until your class time, or just arrive on time and move straight to the Pilates area.
-Covid-19 Infection Control training continues this week for all Physios/Therapists.

Home Visits –
– As always, we offer Home Visits for Physio and Massage – please call to book. We just ask for hand washing facilities to be made available.

New TeleHealth Consultations –
– We are also introducing the option of TeleHealth appointments which have proven very successful for providing care to people in remote areas of Australia. We will provide more information on this during the week – but please call to book if interested.

Hydrotherapy Classes –
-Unfortunately due to the pools closing we are unable to continue with our Hydro Classes. Patients that normally attend will be contacted by their therapist in the next 24hrs to discuss best treatment options for them over the coming weeks

As always please call us with any questions or concerns. We are here to help!
The SPHC Team!

UPDATE 12TH MARCH 2020

For those of us with children in child care, you’ll no doubt be receiving endless emails with Coronavirus updates, so we’ll keep this brief! The experts agree – the best way to prevent the spread of this virus is the same way we should be trying to prevent the spread of ALL viruses, namely good hygiene practices. The following therefore applies regardless of the latest virus doing the rounds.

Practice good hand washing techniques, cough into your elbow and if you have called in sick to work or school because you’re unwell, please consider whether you should be attending our clinic.

We have a number of patients who are already immunocompromised – elderly people, pregnant women, young babies who haven’t had their vaccinations yet, those with chronic respiratory illness and some undergoing treatments for cancer, to name but a few. We have a duty of care to provide a safe environment to all our patients and staff.

If you have any flu symptoms and are unsure whether to come in, please follow this link to the QLD health website, TAKE THE QUIZ and follow the resulting advice.

Please also note:
-All common areas of the clinic will be thoroughly cleaned every hour
-All treatment tables will be using disposable face paper
-All pilates participants are encouraged to wash hands before and after every class and use the baby wipes as needed
-Hand sanitiser may be available depending on availability.

For general information and advice, Queensland Health have released a common sense blog article: READ IT HERE

Image Credit: Image taken from Queensland Health Website

Creating and maintaining a healthier lifestyle is not easy. The pressures of work, family and social obligations can often leave us feeling overwhelmed and exhausted which results in a poor diet and a decrease in exercise. When you are feeling this way or suffering an injury, impairment or illness it can be really difficult to muster up the courage and motivation to set yourself the challenge of a healthier lifestyle.

To help you kick start your 2021 New Year goals we have put together a few simple ideas that can help you to make a few small changes on your way to better health this year.

Start By Establishing Good Habits

At the start of each year most people either want to create at least one good habit, or give up a bad one. This is important because setting goals and creating healthy habits helps with both your mental health and wellbeing.

A habit is something that is routine to you and that you repeat, often without knowing it. Some habits are good and some habits are better to change. Here are a few tips to help establish good habits.

• Start small – It’s hard to change everything all at once; so it’s easier to set yourself small goals to make them achievable. This helps create good habits that will last. For example, it is easier to do a small amount of exercise each day than to decide to run a marathon.
• Give it time – It might take you several months to create a new habit. So you need to include the change as part of your regular routine. A diary (hard copy or online) or a wall planner may help you monitor your progress.
• Have a schedule – Many habits are triggered by events. For example, washing your hands is triggered by going to the toilet. It helps if you set triggers or a schedule for your new habit as part of your existing routine. This could include a particular time of day, or an event such as waking up or eating lunch.
• Set reminders – Setting reminders can help you maintain good habits. If you use an online diary, set automatic reminders on your computer and your phone. There are also apps available that help with goal setting and new habits.
• Be accountable to someone – Your family and friends can be a great support and can help to keep you motivated. Find someone that you trust that you can be accountable to, talk to and will help keep you on track.

If you slip back into your old habits, don’t give up – this is common. Just remember why you wanted to make the change.

Try This Healthy Habit Tool

Here’s a way to help yourself create a healthy habit:

• Decide on a goal.
• Choose a simple action you can take every day.
• Plan when and where you will take your action: choose a time and place that you encounter every day of the week.
• Every time you encounter that time and place, take the action.
• Congratulate yourself when you find yourself doing the action.
• It gets easier with time, and within 10 weeks you should find you are doing it without even thinking.

10 Tips To Help You Maintain Your 2021 Health Goals

Is your personal goal for 2021 to take better care of yourself and get healthy? Here are our top tips to help you keep going with good habits in 2021.

1. Be realistic with goal setting.
2. Plan your goals ahead of time and avoid basing them on your current mindset.
3. Outline your plan and include contingencies for when old habits resurface.
4. Make a ‘pros’ and ‘cons’ list for when you need motivation.
5. Talk about it with friends and family.
6. Reward yourself and celebrate your success with healthy gifts e.g. new activewear.
7. Track your progress.
8. Don’t beat yourself up over the occasional slip up. Do the best you can each day, and take one day at a time.
9. Stick to it because it won’t happen overnight, so be persistent and patient!
10. Keep trying even when things are not going to plan. Start over again and before you know it, you will be back on track.

A healthier lifestyle does not have to be a lifestyle that you don’t enjoy, try engaging in things you are passionate about and surround yourself with positive energy.

SPCH would like to wish all of our customers a Happy New Year. We look forward to seeing you at Sandgate Physical Health Clinic in the coming months and supporting you with your personal health goals throughout 2021.

While steaks, chops, sausages and seafood are standard Aussie BBQ fare, you can still enjoy an Australia Day BBQ without compromising your new year’s healthy resolutions with this delicious and easy Aussie Burger.

Serves: 4

INGREDIENTS

• 500g lean minced steak
• 100g cooked beetroot
• 2 mini garlic and coriander naan bread
• 50g bag rocket
• Tomato, grated carrot and BBQ onions
• 4 tbsp soured cream and chive dip (mixed)
• Salt and pepper

INSTRUCTIONS

1. Make the burgers: Tip the meat into a bowl and sprinkle over 1 tsp salt and a good grinding of black pepper.Work with wet hands to mix in the seasoning. Divide into four with your hands and shape into burgers. (It can be frozen at this stage.)
2. Sort out your ingredients: Prepare the salads to your liking and split the naan breads.
3. Toast the naans: Heat the BBQ and toast the naans on both sides until lightly toasted and set aside. Add the burgers and onion to the BBQ and cook for 2-3 minutes, then turn and cook the other side for a further 2-3 minutes.
4. Assemble the dish: Set half a toasted naan on each serving plate and put a pile of rocket on each. Top with a burger, the BBQ onion then a few slices of beetroot, grated carrot and tomato before adding a dollop of the soured cream and chive mix. Sprinkle with salt and freshly ground black pepper and serve immediately with a big green salad.

Have A Happy and Healthy Australia Day!

If you need to speak with us or book an appointment please call the clinic on 3869 1099 or book online!

Image and recipe courtesy of BBC Good Food

Despite the names, tennis and golfer’s elbow isn’t just limited to people who play these sports. Repetitive tasks like gardening, shoveling, throwing a ball, and similar summer activities can all put you at a risk of these common summer strains.

What Is Tennis Elbow?

Tennis elbow, also known as lateral epicondylalgia, is a common overuse injury resulting from repetitive motion involving the tendons in your elbow. These tendons extend and stabilize the wrist as they anchor your muscles to your bones. When the attachment site weakens, you start to experience pain and tenderness while engaged in everyday activities involving gripping, grasping or lifting.

Tennis elbow usually develops gradually, starting off as mild discomfort and worsening as time passes. In most cases, there is no specific incident that can be linked to the start of the symptoms.

Many people suffering from tennis elbow experience recurring pain radiating from the elbow all the way down the forearm, with pain that increases when they attempt to extend or straighten the elbow.

Other common signs of tennis elbow include:

• Difficulty gripping or lifting objects
• Weak grip strength
• Sharp twinges when engaged in activities using the elbow
• Pain during and after activities involving the wrist
• Numbness or tingling in the fingers
• A dull ache when resting

What Is Golfer’s Elbow?

Golfer’s elbow is a completely different disorder than tennis elbow. Medial epicondylalgia, more commonly referred to as golfer’s elbow, is discomfort or irritation occurring on the inner side of the arm and elbow that is caused by activities that require repeated flexing or twisting of the wrist — for example, anything that requires you to bend your wrist downward or overuse your forearm muscles.

When you do activities that require repeated lifting, especially if your elbow is extended and your palm is facing down, this can also cause the condition.

Common signs you are suffering from golfer’s elbow include:

• Pain when making a fist or twisting the forearm.
• The affected area is tender to the touch or slightly swollen.
• Pain worsens when you attempt to flex your wrist.
• Pain when you pick up something with your palm down or squeeze a ball.

Tennis Elbow Vs. Golfer’s Elbow

Many people often confuse tennis elbow and golfer’s elbow and that’s because they do actually share quite a few characteristics including:

• Both are overuse injuries, caused by repetitive motions involving your arm and wrist.
• They both are characterized by damage to the tendons that attach your forearm muscles to the bone at your elbow.
• They both initially involve some inflammation of the tendons but can progress to disruption of the tendon collagen fibres.
• Both cause pain to the elbow region.
• You don’t need to participate in the sport for which they’re named to get these conditions.
• Both start gradually but can get worse over time.
• Treatment for both is similar, beginning with giving your elbow and wrist a rest to reduce the amount of strain.

Differences Between Golfers And Tennis Elbow

There are a few distinct characteristics of each condition that will help you tell them apart including:

• Inflammation Location: The difference between golfers and tennis elbow centres on the location of the tendons involved. A person suffering from tennis elbow will experience inflammation of the outside of the elbow and forearm areas, while a person suffering from golfer’s elbow will experience inflammation on the inner side of the arm and elbow.
• Tendon Affected: Tennis elbow affects the lateral (outside) epicondyle tendon. These are connected to the muscles that stretch your wrist backward and allow you to spread your fingers. Golfer’s elbow affects the medial (inside) epicondyle tendon. This is attached to the muscles you use to flex your wrist and contract your fingers, like when you grip something.
• Symptoms: The side effects of these conditions can be very similar, but they are on opposite sides of the elbow and arm. Tennis elbow presents with pain and tenderness experienced on the outside of your elbow, while golfer’s elbow can be felt on the inside of your elbow and down your arm. Golfer’s elbow can also cause numbness or tingling in your fingers.

How Are They Treated?

Determining the correct cause for your elbow pain is the best method for receiving proper treatment. That’s why it’s important to visit your physiotherapist who can assess your elbow and give you an accurate diagnosis.

Unfortunately, basic self-care at home will not resolve your tennis and golfer elbow pain permanently and if these conditions are not treated promptly, they can cause weakness in the hands or wrist as well as stiffness in the elbow.

An experienced physiotherapist can develop a personalised exercise program designed to strengthen the forearm, wrist and shoulder muscles. The therapist may use massage, ultrasound and other muscle-stimulation techniques to promote healing.

To make an appointment with an SPHC Physio book now or call us on 3869 1099.

Merry Christmas And Thank You!

2020 has been a year that none of us will forget. We have all faced challenges and for some of us these will continue into the new year.  However, behind it all a great community spirit has emerged that has encouraged us and will continue to guide us forward.

A big warm thank you to the SPHC community who have supported us while we worked on getting things right through lockdowns, restrictions and all the extra ‘COVID normal’ measures.  From all of us at SPHC, thank you for your continued support throughout 2020 and may you and your families have a safe and Merry Christmas!

If there is one thing we can do to make up for the year that we have had, it’s to make 2020 Christmas the best one yet.  Decorations and lights are out and up early and the community is really embracing this magical time of year.

It’s also Christmas shopping time! Whether you are planning a more modest shopping list or going all out, we all deserve to be spoilt this year.  While the festive time of year has become synonymous with gifts of chocolate and wine, now more than ever it is more important to focus on good health and making the most of our healthy lifestyles in Australia. So avoid reaching for the half price box of chocolates, there are plenty of health and wellness Christmas gifts available for every budget.

Here’s our SPHC Healthy Christmas Gift Guide for healthy gift ideas!

SPHC Gift Vouchers

Gift vouchers are always a popular Christmas gift so why not treat that special someone to a SPHC gift voucher.  Our gift vouchers can be used for a variety of treatment options including our very popular Hot Stone Massage. There are so many good reasons as to why a massage is always a perfect Christmas gift! Check out the variety of massages we offer. For gift vouchers phone orders are welcome with credit card and posted at no charge.

Price: Choose your own value

Pilates Block of Classes

We have a variety of Pilates services including classes specific for teenagers, pregnancy, lifestyle, reformer and trapeze and clinical Physiotherapy. A block of Pilates classes is a great gift idea for our current and new Pilates clients, and those that are expecting a new baby. Help someone begin or continue their health and wellness journey throughout 2021.

Price: Click here to get block details and prices

Spikey Massage Balls

Another great gift idea for work colleagues, as a corporate gift, clients in the fitness industry or stocking filler. These self-massage balls are ideal for self-body massage to relieve tension and stimulate blood circulation.

Price: $12

Pilates Socks

Our MoveActive Pilate Socks don’t just look great with the various designs and styles but they are functional too! SPHC highly recommends MoveActive Pilates Socks for foot control and grip during Pilates classes. What’s more, the great looking designs make these a great healthy Christmas gift idea.

Price: $13.95

Archies Thongs

It’s hard not to include a pair of Archies Thongs on your Christmas shopping list. These quality thongs look just like ‘normal’ thongs, yet provide the same amount of support as a typical orthotic. Designed by a Physio, Archies are very popular amongst Australia’s elite athletes and leading health and fitness experts.  A must have on the Healthy Christmas Gift Guide. And the best news is we will soon stock these in children’s sizes.

Price: Adults prices vary starting from $35

Pocket Physios

A Pocket Physio makes a great stocking filler, that is healthy, functional and amazing for quick pain relief. The Pocket Physio was developed by physiotherapists as a simple inexpensive tool to help release muscle tension. A great stocking filler, gift for colleagues or corporate gift idea for sportspeople, manual labourers, active adolescents, office workers, sporting & exercise groups of all ages. Watch our Physio Jack give a great demonstration of the Pocket Physio.

Price: $10

Pillows

Who wouldn’t want the gift of a good night’s sleep? If you have a friend or family member that would love a good quality pillow then the ‘Dream on Me’ pillows by Jaspa Herington make a great healthy Christmas gift idea. These pillows provide a level of support and comfort that helps support the body to a good night’s sleep. We stock both a firm (Comfortfil- back sleepers) and soft (Microblend- side sleepers) that are both finished with a pure cotton sateen piped cover.

Price: Prices from $30

Pilates Accessories

To help you shop for the Pilates enthusiast in your life we have various Pilates accessories that make a great healthy gift idea.  Choose your accessories and gift wrap them into the ultimate Pilates Christmas hamper.  We have a variety of Pilates accessories including:

• Theraband varied lengths – from $6/m
• Resistance bands – from $10
• Slide discs – $ 25/ pair
• Pilates mats – $28

Muscle Balm

This is a great healthy gift idea on its own or package it up in a Health and Wellness Christmas Hamper. Muscle balm helps promote muscle repair and gives relief to sore and aching muscles.

Price: $14

If you would like to know more about any of our healthy gift ideas or would like to make any purchases, contact us on 3869 1099, email or drop in to see us at our Brighton Road clinic in Sandgate from 8am Monday – Saturday. 

Christmas is all about overindulgence. Often with large course roast dinners, endless rounds of chocolates and more than enough glasses of wine.

But while the holiday season is a time for celebration it can also come with its fair share of gastrointestinal distress. This should come as no surprise given that the average person consumes around 6,000 calories on Christmas day alone – which is around triple what we need to survive.

Gastrointestinal distress such as bloating can be very uncomfortable and unfortunately the feeling is all too familiar during the holiday season. Holiday bloating can make your clothes feel tight, your belly’s feel puffy, and it can be a real drain when it comes to your overall energy levels and productivity for the day. Feeling bloated during the holiday period can make enjoying this time with family and friends difficult as the feeling of being uncomfortable all day has a significant impact on your overall mood and enthusiasm to join in the Christmas cheer. Here’s some tips to help you get some relief.

What Causes Bloating?

Quantity plays an important role in Christmas bloating, but also the diversity of rich food types we eat that our digestive tract is not used to digesting all at the same time.

Here are some common triggers to that unwanted bloated feeling during the festive season.

• Too much food – Consuming too much food especially in one sitting.
• Heavy meals and processed foods – Complex foods coupled with a sub-optimal digestion will make you more likely to experience digestive discomfort and bloating.
• Food sensitivities – If you are consuming certain foods that don’t agree with you (dairy is a big one,) then you may experience digestive upset, and yes, this includes bloating.
• Alcohol – Alcohol can remain in the intestine where it will ferment and provide fuel for gut bacteria; the result is lots of gas and bloating.
• Drinking too many carbonated drinks – If you consume a lot of soft drinks during the Christmas season then you might find yourself bloated more often than not. Avoid fizzy drinks as all those bubbles can make you feel puffy and uncomfortable.
• Hormones – During certain times of the month, you may be more bloated than usual. The good news is that exercise may help alleviate some of that bloat.
• Stress – Unfortunately, stress can lead to pretty much any and all unwanted symptoms including feeling bloated. Of course the Christmas period can be a trigger for stress for many people.

How To Reduce Holiday Bloating With Exercise

While exercise isn’t a cure for bloating, getting your body moving especially during the holiday season is always a good idea. Daily exercise may help to alleviate some of that uncomfortable full feeling you get when you’re super bloated so it is worth allocating some time for daily exercise throughout the Christmas period.

4 Exercises To Reduce Bloating

Here are some great exercises for bloating that can help strengthen your core, stretch the body, and reduce stress which in turn will help you find relief from bloating.

Walking

Exercise may help reduce bloating by moving some of that built-up gas through your digestive tract. Less gas equals less bloating. Exercises that help strengthen the abdominal muscles are super beneficial, and walking can help move food through the stomach more quickly, which can be helpful after a big meal. If you are feeling full and bloated after a large Christmas meal get up and walk! It may actually help you feel better faster.

Pilates

Pilates is also another ideal way to stretch and strengthen the body and ease some of that gassy and bloated feeling. Not only is Pilates great for strengthening the abdominal muscles, but it can also be a great stress reducer, another key part of reducing that stubborn bloat.

Yoga

Yoga is amazing for bloating, and there are even certain poses like the spinal twist, and bridge pose that can really help reduce that uncomfortable puffy feeling.

Stretching

If you’re feeling so uncomfortable, and like you couldn’t possibly workout, try stretching. Stretching the body can help promote relaxation, and can really help open everything up. Your body may be super tense when you are feeling bloated. Try loosening up the body and reducing some built-up gas and boosting circulation for better digestion by doing some simple stretches. Lay flat on your yoga mat and bring your knees to your chest. You can also drop your knees to one side of your body with your arms out to your sides for a nice twist. Repeat this on the other side. Take your time stretching it out, and feel the relief from that uncomfortable bloated feeling.

SPCH would like to wish all of our customers a very Merry Christmas. May you and your families have a safe and Happy New Year and we look forward to seeing you at Sandgate Physical Health Clinic in 2021.

A Healthy Christmas Treat!

If there is something we love more than a healthy treat, it’s an easy to make healthy treat.  These cookies are made with just 6 ingredients, take less than 5 minutes to put together and are PERFECT for a healthy Christmas cookie treat.

We think the holiday season is a great excuse to make cookies but it doesn’t have to mean compromising a healthy diet!

What’s In Them?

• Cashew butter – Smooth and drippy cashew butter, with no added sugar. Try to use a cashew butter with a thin texture, otherwise, it will be harder to mix into the other ingredients.
• Maple syrup – Either traditional maple syrup or a sugar free maple syrup if you are following a sugar free diet.
• Coconut flour – A low carb and high fiber flour, this holds the cookies together, and also gives it a cakey texture.
• Vanilla extract – Gives a touch of vanilla flavour to the cookies.
• White chocolate chips – What is a cranberry recipe without any white chocolate in it? Either sugar free white chocolate chips or standard white chocolate chips.
• Dried cranberries – Be sure to use 100% unsweetened dried cranberries.

These aren’t your traditional no bake cookies. There is no flour, no butter, and no grains needed, but you’d never tell. The texture is soft, chewy, and thick. They taste like vanilla cookies flavored with sweet white chocolate pieces that balance out the tartness of the cranberries.

Recipe

Serves: 12

INGREDIENTS

• 1 cup cashew butter
• 1/4 cup maple syrup sugar free or standard
• 1/2 cup coconut flour
• 1 tsp vanilla extract
• 1/4 cup dried cranberries
• 1/4 cup white chocolate chips sugar free or standard

INSTRUCTIONS

1. Line a large plate with baking paper and set aside.
2. In a large mixing bowl, combine all your ingredients, except for the cranberries and white chocolate chips. Mix until combined. Using a rubber spatula, fold through the white chocolate chips and cranberries.
3. Using your hands, form 12 balls and press firmly onto the lined plate and press to a cookie shape. Use a fork to cross each cookie. Freeze for 10 minutes or refrigerate for 30 minutes until firm.

NOTES

• To Store: Cookies soften at room temperature, so should be stored in the refrigerator. Keep them covered (in a sealed container) and they will keep fresh for up to 2 weeks.
• To Freeze: Store cookies in a ziplock bag and store in the freezer for up to 6 months.

NUTRITIONAL GUIDE

Serving: 1cookie | Calories: 155kcal | Carbohydrates: 8g | Protein: 4g | Fat: 11g | Sodium: 14mg | Potassium: 116mg | Fiber: 5g | Calcium: 9mg | Iron: 1mg | NET CARBS: 3g

Merry Christmas!

Recipe and image courtesy of The Big Man’s World