Articles in Category: Training and Performance

Staying strong and healthy during menopause

on Wednesday, 18 September 2019. Posted in Training and Performance

As we've just passed Women's Health Week we thought we'd discuss the importance of exercising for women, particularly during menopause.

In an investigation completed by the Australian Institute of Health and Welfare (AIHW) in 2018, it was found that for females over the age of 45yrs:

  • Approximately 60% are not sufficiently active.
  • 80% do not meet the minimum requirement of performing strength training on 2 days per week.
  • Only 15% are both sufficiently active and perform strength training twice per week

These statistics are quite alarming especially because of the hormonal changes that occur during this period. We often see:

  • An increase in waist circumference and weight which increases cardiovascular disease risk.
  • A reduction in bone mineral density which increases risk of osteoporosis
  • Higher levels of depression and anxiety

Exercise is a key factor in reducing the impact of these changes. With regular cardiovascular and strength training we see:

  • Better management of weight
  • Improved bone mineral density (or at least a slower decline than if we aren't exercising)
  • Improved mood, energy and depression/anxiety symptoms.

If you are finding that you are not motivated to exercise seeking help from a health professional is the right path to take. Emily our Exercise Physiologist is definitely the person to get in contact with if you need some guidance.



Written by Emily Holzberger
B. ExSS Majoring in Clinical ExPhys

Type II Diabetes and Exercise

on Wednesday, 24 July 2019. Posted in General Health, Training and Performance

Type II Diabetes and Exercise


Around 1.7 million Australian's have some form of diabetes, Type II diabetes makes up 85% of these cases. The total cost on Australia's health system is estimated at $14.6 billion. Considering Type II diabetes is a 'lifestyle' related disease this is a significant burden that could be prevented by changing certain aspects of our lives.

Exercise has been found not only to be useful as prevention of Type II diabetes but also in the management of the disease. Some benefits of exercise for diabetics include:

  • Increased insulin sensitivity
  • Better blood glucose control
  • Reduced risk of cardiovascular disease
  • Reduced blood pressure 
  • Improved quality of life 
  • Improved functional capacity

Sometimes lack of motivation can be a real issue for individual's with Type II diabetes. To help with this, here at Institute of Sports and Spines, we run an exercise group twice a week focusing on diabetes management. With a referral from your GP this program can be bulk billed through Medicare, so there's no out of pocket for you. The program is made of 1 initial assessment with our Exercise Physiologist, Emily, and 8 supervised, group exercise sessions. For more information about these classes please don't hesitate to contact us on (07) 3398 7022. 


The Australian Touch Football Team wins the 2019 Touch World Cup with the help of one of our very own Physiotherapists

on Tuesday, 11 June 2019. Posted in Newsletters, Sporting Injuries, Training and Performance

The Australian Touch Football Team wins the 2019 Touch World Cup with the help of one of our very own Physiotherapists



In early May, I travelled to Malaysia as a member of the NRL Australian Touch Football Medical Team for the Federation of International Touch World Cup. The Australian Team consisted of approximately 170 players all wanting to do their best. There were several training Camps in the lead up to the World Cup tournament that enabled me to become familiar with the players and their individual injuries. The management of Sporting Injuries can be quite complex and encompasses ‘Fitness Test’ assessments, difficult decision making when ‘ruling a player out’ and problem solving to manage players to ‘get them through it’. Each of these aspects are key to managing sporting injuries

1. Fitness Test and Return to Play Assessment

After sustaining an injury or having a persistent ‘niggle’ it is important to undertake a Fitness Test before returning to play. Fitness Tests should be tailored specifically to the sport in question and start off at a low pace with controlled movements and increase to maximum ‘game level’ speed/intensity that the player would encounter in the game. The test assesses the ability and confidence of the recovered injured body part.

Have you had a Fitness Test after your sporting injury? Come see Elizabeth in the clinic today!

2. Ruling a Player Out

This is always a difficult decision. It is never fun to tell a player who has trained for 4 years that they will not make the World Cup Final due to being ruled out. Sometimes the player themselves will know they cannot or should not play on. Other times the responsibility lies with the Physiotherapists.   In the presence of an injury it is important to Protect, Support and Maintain which basically means do no further harm.

Are you sure you should still be playing? Come see Elizabeth in the clinic today!

3. Get Through It and Play On

Often on the sporting field players will push on with an injury. As mentioned above injuries should be Protected! A simple Grade I ligament tear can easily become a Grade II or a muscle tear could go from a minor injury to a full rupture. If in doubt, stop play, undergo a Fitness Test and assess your risk of injury. Ignoring an injury is never a good approach in the long run.

Do you ignore your sporting injury? Come see Elizabeth in the clinic today!

Written by Elizabeth Evans
B.Sc., M.Pthy., M.SpSc., AEP., AES