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Four post-natal recovery myths: Freedom Health


With so much pressure to ‘get your body back’ after pregnancy, it can be overwhelming to decipher what is ‘normal’ and how and when to safely return to physical exercise. In this article, the Women’s Health Physiotherapy team at Freedom Health debunk some common myths about postnatal recovery.

 

 

  1. Incontinence after birth is inevitable.
    Whilst some leakage and incontinence after birth is very common, this does not mean it is inevitable and untreatable. A Women’s Health Physiotherapist can help you with management and treatment options for leakage.
  2. I had a c-section so I don’t have to worry about pelvic floor issues.
    Whilst a c-section may mean less pelvic floor trauma, it does not mean your pelvic floor is unaffected. The pressure of carrying a baby for 9 months, combined with hormonal and postural changes means you can still be at risk of developing pelvic floor issues now or in the future.
  3. I have abdominal separation so I can’t do sit ups again.
    Abdominal separation is a common part of a healthy pregnancy. Depending on how much separation you have, you may need specific advice to ensure the abdominal muscles re-learn how to function well and optimise their healing. With the right advice and treatment, most women can return to normal exercise again.
  4. As long as I do my pelvic floor exercises, I should be ready to run after 12 weeks.
    Whilst the pelvic floor is an important part of any postnatal exercise program, there are many other changes that also need to be considered. Postural changes, upper back stiffness and hip weakness are just some of the common issues that also need to be considered in an effective postnatal exercise program.

If you are returning to exercise after pregnancy and want expert advice to ensure you are doing so safely and effectively the team at Freedom Health Physiotherapy & Pilates can help set you up on your postnatal journey. With options including one-on-one care and self-managed postnatal physiotherapy programmes they are here to help you to keep doing what you love – for life.


 

Get your hips moving!


If you suffer from hip pain, don’t just put it down to ‘old age’. With the right advice and treatment, you may be relieved to realise how quickly you can improve.

 

 

“Do I need a hip replacement?” This is often the first place people’s minds wander to when they start experiencing hip pain. In fact, it is this fear that often prevents them from seeking treatment in the first place.

The reality is that in many cases, the hip pain is not from significant underlying arthritis which would lead to a hip replacement. With this in mind, what is the best approach?

Cath Julius from Freedom Health Physiotherapy & Pilates has given three important pieces of advice to get you started on the pathway to better movement.

1. INVEST IN A THOROUGH ASSESSMENT TO ESTABLISH THE UNDERLYING CAUSE OF YOUR SYMPTOMS
There are many factors that can lead to hip pain; arthritis is only one component and not the most common.

Other factors include muscle weakness, muscle tightness and even daily postural habits that can load the area and cause a sensation of pain.

The most important first step is to get an assessment with someone who is experienced in hip pain and rehabilitation.

2. GET MOVING
Even if there is underlying arthritis, exercise is still recommended.

Exercise provides mobility and blood flow to the affected area, strengthens the surrounding muscles and helps maintain a healthy weight which is important for joint load.

If you’re unsure of what is the right type of exercise for you, speak to a health professional who is experienced in hip rehabilitation.

3. COMMIT TO A PLAN FOR LONG-TERM HEALTH OF YOUR HIPS AND BODY
It can be tempting to search for quick solutions to pain but you need to commit to a long-term solution that will help not only your current hip symptoms, but your overall health in the long-term.

In a nutshell, that means finding regular movement that your body enjoys.


The team at Freedom Health Physiotherapy & Pilates are experts at assessing and treating hip pain.

Offering expert assessment, treatment, specific hip and lumbar programmes, and ongoing exercise solutions, they’re a great place to start getting you back to doing the things you love – for life.


 

Exercising into your 40s and beyond: Freedom Health


From increased bone density to better muscle mass and heart health, there is no doubt that exercise is an important part of staying healthy for women who are 40 and beyond. Cath Julius, Clinical Director at Freedom Health Physio and Pilates, gives a few simple tips for making exercise work for you.

 

 

  1. Acknowledge where you are
    For many women, the 40s marks a transition from the primary caregiver to re-prioritising yourself. But if you have been less active during the last 5 to 15 years, it is important to acknowledge that your body needs time to recondition and strengthen. Expecting to jump straight back into your old routine from 10 years ago is setting yourself up for frustration and possible injury.
  2. Find movement you love
    The number one key to integrating exercise into your life is to find activities that you enjoy doing. Don’t be fooled into claims like ‘the best exercise for women over 40’. The only movement that works in the long term is the one that you enjoy. Take time and explore different options. What you loved when you were 20 is often different to the movement your body enjoys at 40.
  3. Accept hormonal changes and work with professionals who understand
    From the age of 40, the female body experiences a number of hormonal changes and the effect of these hormonal changes goes well beyond hot flushes. Many women are unaware that hormones also have an impact on soft tissues such as tendons and ligaments and even your pelvic floor. This means that some women start to experience new symptoms they have not felt before, ranging from hip pain to leakage. But just because it’s hormonal, doesn’t mean you have to surrender and accept these symptoms. Find a health professional who understands Women’s Health and Exercise and let them guide you back to a movement routine that works for you.

 

At Freedom Health, there’s a team of experts at exercise and women’s health. No matter what your concern, they understand and they can help you to keep doing the things you love – for life. Contact them today on 03 355 6699 to learn more.

 

 


 

Freedom Health

Life-long body confidence: Freedom Health


Freedom Health Physiotherapy & Pilates Clinical Director Cath Julius tells Metropol about how we can maintain body confidence throughout all the stages of life.

 

Freedom Health

 

Are you starting to realise that body confidence is not just about what size clothes you wear or what number your scales read? In your 20s, fit and healthy means wearing clothes that make you feel good and look a certain way. But there comes a time in life when you realise that confidence in your body is so much deeper than that.

For athletes it comes when getting out of bed the morning after a competition lacks the usual spring and ease. For mums it may be after having a baby and suddenly facing the realisation that even a quick run across the road doesn’t feel ‘secure’ anymore. For others, it’s when you start to find getting up off the floor ‘hard’. But whatever the trigger, I hear the same question every day – “is this it; is this all I can expect from my body from now on?”

The answer from me is a resounding NO! Too often people put their aches, pains and difficulties down to the ‘normal aging process’, or they’re told to just accept that they can no longer do the activities they love. But it really doesn’t have to be this way. Movement is a basic requisite for happiness – and you deserve to enjoy the freedom and confidence your body has to offer. So how can you stay supple, strong and fit – and keep doing what you love beyond your 20s and well into your retired years?

 

Freedom Health

 

Find a love of regular movement and activity

Move in lots of different directions and lots of different ways

If you have specific injuries or illness, seek help from experts and never accept ‘I’m just too old’ as an excuse from yourself.

The first step is to find a solution that works for you. If you’ve been inactive or have a specific injury or illness, this will require some professional input and our team can help.

From traditional physiotherapy, to Pilates and Movement Rehab, Freedom Health even incorporates Women’s Health Physios and a Pilates Class Membership Program. From injury to wellness, the Freedom Health team can devise a movement solution for you.