Workplace Injuries and Physiotherapy
Workplace injuries can happen to anyone—whether you work at a desk, in a warehouse, or on a construction site. Fortunately, many of these injuries are preventable with the right knowledge and practices. And if an injury does occur, physiotherapy plays a key role in helping you recover and get back to work safely.
Common Work Injuries
Some of the most common workplace injuries include:
Sprains and strains from lifting or repetitive movement
Lower back pain from poor posture or heavy lifting
Neck and shoulder tension from prolonged desk work
Falls, slips, or trips
Joint injuries from overuse or awkward movement
How to Avoid Work Injuries
1. Safe Lifting Techniques
If your job involves lifting, remember these basics:
Bend your knees
Keep the load close to your body
Avoid twisting while lifting—turn your whole body instead
Ask for help with heavy or awkward loads
2. Safe Workplace Practices
Keep your work area clean and free of clutter
Use tools and equipment correctly and as instructed
Take regular breaks to reduce fatigue and overuse
Report any hazards immediately
3. Basic Ergonomic Tips
Even desk jobs come with risks. To support your body throughout the day:
Adjust your chair so your feet are flat on the floor
Keep your screen at eye level
Use a headset for phone calls if you’re on the phone often
Take short breaks to stand, stretch, and reset your posture
What to Do If You Have a Work Injury
If you’ve been injured at work, it’s important to:
Report the injury to your employer as soon as possible.
Seek medical advice—early assessment is key to recovery.
Make a WorkCover claim if you’re eligible, so you can access appropriate treatment and support.
How Physiotherapy Can Help
Physiotherapists are trained to assess and treat a wide range of work-related injuries. At Realign Physio & Co, we focus on:
Reducing pain and inflammation
Restoring strength, flexibility, and movement
Providing return-to-work programs tailored to your job role
Preventing re-injury with education and exercise-based rehab
We work closely with GPs, insurers, and case managers to support your recovery, ensuring you’re not just returning to work—but returning safely and confidently.
Physiotherapy for Parkinson’s Disease: Enhancing Mobility and Quality of Life
April is Parkinson’s Awareness Month, with World Parkinson’s Day on April 11th—a time to raise awareness and highlight the importance of early intervention and effective management strategies. Parkinson’s disease is a progressive neurological condition that affects movement, balance, and coordination. While there is no cure, physiotherapy plays a crucial role in managing symptoms and improving the overall quality of life for individuals with Parkinson’s.
How Does Physiotherapy Help?
Physiotherapy is essential in maintaining mobility, preventing falls, and enhancing daily function.
It focuses on:
- Improving Balance and Coordination – Parkinson’s can cause postural instability, making individuals more prone to falls. Physiotherapists use exercises that enhance balance and spatial awareness.
- Increasing Mobility and Flexibility – Stiffness and rigidity are common symptoms. Stretching and mobility exercises help maintain movement and reduce discomfort.
- Strength and Endurance – Muscle weakness can develop over time. Strength training and aerobic exercises boost endurance and overall physical function.
- Gait Re-training – Parkinson’s affects walking patterns, often leading to shuffling steps. Physiotherapy incorporates techniques to encourage longer strides and better posture.
- Cueing Strategies and Functional Training – Physiotherapists use external cues (like rhythmic auditory stimulation or visual markers) to help patients with movement initiation and coordination.
Common Physiotherapy Techniques for Parkinson’s
Several evidence-based approaches are effective for Parkinson’s patients:
PD Warrior – is an exercise-based rehabilitation program designed specifically for people with Parkinson’s disease. It focuses on neuroplasticity principles to slow disease progression and improve function.
Balance and Resistance Training – Incorporates stability exercises, core strengthening, and resistance workouts to enhance physical capabilities.
Functional Task Practice – Exercises that mimic daily activities, such as getting up from a chair or walking on different surfaces, to improve independence.
When to See a Physiotherapist?
It’s never too early to start physiotherapy. Early intervention can help slow the progression of movement difficulties and allow individuals to maintain independence for longer. If you or a loved one has Parkinson’s and is experiencing stiffness, balance issues, or difficulty walking, consulting a physiotherapist can provide tailored strategies to manage symptoms effectively.
Final Thoughts
Physiotherapy is a key component of Parkinson’s care, offering tools to improve mobility, strength, and confidence in movement. With the right exercises and support, individuals can stay active and maintain their quality of life.
At Realign Physio & Co, we offer personalised physiotherapy sessions to support your journey with Parkinson’s. We are also planning to introduce group classes focused on Parkinson’s and other neurological conditions. Ask our team for more information.
Setting Goals for Every Stage of Life
The start of a new year is the perfect opportunity to reflect and set goals. But as we journey through life, our goals naturally evolve, shaped by the priorities, challenges, and opportunities of each stage. Whether you’re in your 20s, 40s, or beyond, goal-setting can keep you focused, motivated, and aligned with your values.
In Your 20s: Exploring and Growing
Your 20s are a time for discovery and exploration. Goals at this stage might include building a career foundation, learning new skills, traveling, or establishing healthy habits. Be bold and open to change, as this is a time to experiment and figure out what truly matters to you.
In Your 30s: Laying Strong Foundations
As life becomes more settled, the 30s are often about establishing stability and working toward long-term goals. Whether it’s advancing in your career, starting a family, or focusing on financial security, this phase is about creating a solid base for the future. Health and fitness goals also take center stage, as investing in your well-being now pays off later.
In Your 40s: Refining and Rebalancing
By your 40s, you likely have a clearer sense of who you are and what you value. This is a time to refine your goals, focusing on meaningful achievements like nurturing relationships, pursuing hobbies, or giving back to your community. Maintaining physical and mental health is also crucial to ensure longevity and vitality.
In Your 50s and Beyond: Focusing on Fulfillment
Later in life, goals often shift toward personal fulfillment and leaving a legacy. Whether it’s spending quality time with loved ones, traveling, mentoring others, or staying active, this stage is about embracing what brings you the most joy and purpose.
Goal-Setting Tips for Every Stage
- Be Flexible: Life changes, and your goals should adapt along the way.
- Prioritise Health: Physical and mental well-being is a foundation for success at any age.
- Celebrate Progress: Recognise even the small wins to stay motivated.
- Stay True to Your Values: Align goals with what genuinely matters to you.
Final Thoughts
Setting goals isn’t just about checking items off a list; it’s about living intentionally and moving forward with purpose. No matter your stage of life, thoughtful goals can help you achieve balance, growth, and fulfillment.
At Realign Physio & Co, we’re here to support you every step of the way. Whether you’re starting a new fitness routine, managing health challenges, or simply looking to feel your best, our team is ready to help you make 2025 your best year yet!
Understanding and Improving Metabolic Health with 4 Key Markers
In today’s world, metabolic health is more important than ever. It’s about how efficiently and effectively your body processes energy, and unfortunately, we’re in the middle of a metabolic health crisis. But how can you actually measure your metabolic health? It all comes down to four key clinical markers: blood sugar levels, triglycerides, blood pressure, and waist circumference.
Each of these markers offers insights into your body’s health, and together, they paint a full picture of your metabolic state. Here, we’ll explore how these markers are measured and simple, actionable steps you can take to improve them.
1. Blood Glucose Levels
Blood glucose refers to the sugar in your bloodstream, which primarily comes from the food you eat. A healthy fasting blood glucose level typically falls between 70 and 100 mg/dL (3.9–5.6 mmol/L).
Maintaining stable blood sugar has a wide range of benefits—from improving your mood to supporting hormone balance. Diet, exercise, sleep, and stress all influence blood sugar, so it’s important to manage these aspects of your lifestyle.
How to Lower Blood Glucose Levels:
- Focus on a diet rich in fiber and low in refined sugars and simple carbs.
- Engage in regular physical activity, such as walking, which improves insulin sensitivity.2. Triglycerides
Triglycerides are a type of fat found in your blood, and high levels can increase the risk of heart disease. Ideally, your triglyceride levels should be under 150 mg/dL.
How to Lower Triglycerides:
- Reduce alcohol consumption, as it can raise triglyceride levels.
- Add omega-3-rich foods, like fatty fish, chia seeds, or supplements, to your diet.
3. Blood Pressure
Blood pressure measures the force of your blood against the walls of your arteries. A healthy blood pressure is typically below 120/80 mmHg. High blood pressure (above 130/80 mmHg) can increase the risk of heart disease and stroke.
How to Lower Blood Pressure:
- Adopt a Mediterranean or DASH diet, both of which are rich in fiber and low in sodium.
- Manage stress, get enough sleep, and reduce alcohol and salt intake for better control of blood pressure.4. Waist Circumference
Waist circumference is an indicator of visceral fat—the fat that surrounds your internal organs. For men, a healthy waist circumference is less than 94 cm, and for women, it’s less than 80 cm.
How to Lower Waist Circumference:
- Focus on consistent exercise, combining aerobic activity and strength training to reduce body fat and improve muscle mass.
- Pair regular physical activity with a balanced, nutrient-dense diet to enhance fat loss.Key Takeaways for Better Metabolic Health
Each of these four markers—blood glucose, triglycerides, blood pressure, and waist circumference—plays a crucial role in your overall metabolic health. Improving one can often lead to improvements in others, making it easier to build a healthier body with the right habits.
Focus on the Four Pillars of Metabolic Health: nutrition, exercise, sleep, and stress management. By optimizing these areas, you can improve your metabolic markers and safeguard your long-term health. Better metabolic health is within reach, and by making small, sustainable changes, you can dramatically improve your well-being.
The Importance of Regular Exercise for Strength and Falls Prevention in the older adults.
Regular exercise is crucial for individuals of all ages, but it becomes even more essential as we grow older. Exercise plays a significant role in maintaining strength, balance, and overall well-being. In this blog post, we will explore the importance of regular exercise for strength and falls prevention.
Maintaining Muscle Strength:
As we age, we naturally lose muscle mass and strength, leading to decreased mobility and increased risk of falls. Regular exercise, particularly strength training, can help counteract this decline by building and maintaining muscle mass. Strength exercises such as lifting weights, resistance training, or using resistance bands can significantly improve muscle strength and overall functional abilities in older adults.
Improving Balance and Stability:
Loss of balance is a common concern among the older adults, often leading to falls and injuries. Regular exercise that includes balance training can improve stability and reduce the risk of falling. Specific balance exercises can enhance muscle control and coordination, preventing falls and injuries.
Bone Health:
Osteoporosis, a condition characterised by reduced bone density and increased susceptibility to fractures, is a significant concern for many older adults. Weight-bearing exercises can help maintain bone density and reduce the risk of fractures. It’s crucial to incorporate weight-bearing exercises into an exercise routine to support bone health.
Conclusion:
Regular exercise is a powerful tool for maintaining strength, balance, and overall well-being in older adults. By incorporating a variety of exercises into their routine, older adults can reduce the risk of falls, improve muscle strength, enhance bone health. It’s important for seniors to consult with healthcare professionals before starting any exercise program and tailor their routine to their individual needs and capabilities. Remember, it’s never too late to start gaining the numerous benefits of regular exercise!
Pregnancy Pilates
Pregnancy is a remarkable journey filled with anticipation, joy, and significant physical changes. As your body adapts to support new life, maintaining your health and well-being becomes essential.
Did you know that Australian health guidelines suggest pregnant women should engage in 2.5 to 5 hours of exercise per week, including cardio, muscle strengthening, and pelvic floor exercises every day? Are you moving your body enough for a healthy pregnancy?
Pilates (studio) offers numerous scientifically-backed benefits and it is a gentle, yet effective method in a safe environment with instructors guiding every step. Pilates exercises can be modified to suit the changing needs and abilities of pregnant women, making it a versatile and adaptable form of exercise tailored to specific trimesters.
Benefits of Pilates for Pregnant Women:
- Increase core strength and stability:
Pilates emphasizes on core strength, which supports the spine, improves posture, alleviates lower back pain, and can also aid in labor and delivery. Strong core muscles also help decrease the progression of abdominal diastasis and can help at the moment of delivery.
Improve pelvic floor function:
Pilates includes exercises targeting the pelvic floor muscles, supporting the bladder, uterus, and bowels. Strengthening these muscles can reduce the risk of urinary incontinence during and after pregnancy.
Improve mobility and balance:
Pregnancy hormones loosen ligaments, increasing susceptibility to injury. Pilates exercises promote flexibility whilst improving stability, thus reducing the risk of strains or injuries and managing changes in posture from the growing abdomen.
Better mental health and breath control:
Engaging in Pilates can have positive effects on psychological well-being by reducing stress, anxiety, and improving mood. It incorporates breathing techniques beneficial during pregnancy and labor, helps managing stress and maintaining oxygen flow to both mother and baby.
While Pilates offers significant benefits, there are important considerations before starting. Particularly if you were sedentary before pregnancy, begin slowly and gradually increase your activity. Consider any risk factors; individual responses to exercise can vary. Consult your healthcare provider before starting any new exercise program, including Pilates. Avoid exercise if you have certain heart or lung diseases, cervical cerclage, placenta previa after 26 weeks, preeclampsia, or severe anemia.
After medical approval for exercise, find a trustworthy instructor and discuss your exercise history, injuries, and any concerns to ensure comfort and safety.
Tips for each Trimester:
First Trimester – Low energy, fatigue, nauseous. Don’t push your limits!
That’s time to educate your movements and breathing techniques, pelvic floor awareness and maintaining your existing fitness levels.
Second Trimester– Most energetic and not many limitations yet.
Your body is changing, but you can still keep your body in movement easily, so it’s time to get stronger! Be aware of balance and alignment as well.
Third Trimester– Tiredness, anxiety and weight gain.
Keep following the current exercise program, but respecting the limitations from the growing belly, tiredness and reduced mobility. Communicate with your instructor about discomforts like back or hip pain.
Postpartum– Follow your health care provider’s advice.
Typically, you can resume exercises around 6 weeks after delivery, but your body takes between 6 months to 1 year to get back to normal.
In conclusion, while Pilates can be safe and effective during pregnancy, it’s crucial to approach it cautiously, seek guidance from a qualified instructor, and ensure it meets your specific health needs and pregnancy status.
Strength x Tension
Tight Muscles Might Actually Be Weak Muscles
There is a common belief that when a muscle is tight, that it needs to be stretched and strengthening that muscle may aggravate the issue. Let’s explore why this isn’t the case and what should be done instead.
What Really Causes Muscle Tightness?
People often think tight muscles mean the muscle is too strong and just needs stretching to loosen up. But sometimes, tightness means the muscle is weak and is trying hard to protect itself and nearby parts—like joints and ligaments—from getting hurt. This protective tightening can happen when there’s a risk of injury, or when an injury has already happened, and the muscle is trying to guard against further harm.
The False Belief: More Stretching, Less Strengthening
There is currently an existing belief that “tight muscle = needs to stretch”, which often leads to neglect in strengthening. While stretching does play a role in maintaining flexibility, it does not address the underlying weakness. Strengthening, on the other hand, teaches the muscle to function correctly through its full range of motion and to tolerate load effectively, which can reduce unnecessary tightness.
Why Strengthening Should Not Be Overlooked
Strengthening weak muscles can:
• Improve Muscle Balance: It takes the burden off overly tight muscles, helping them relax naturally.
• Enhance Flexibility and Range of Motion: Strong muscles can handle greater stretches and activity, improving overall functionality.
• Prevent Injury: Strong muscles support joints and protect the body, reducing the risk of strains, sprains, and other injuries.
Exercises to Consider
Here are a few exercises designed to strengthen muscles through their full range of motion. Remember, the goal is controlled movement, focusing on both strength and flexibility:
• Romanian Deadlifts: Excellent for strengthening the entire posterior chain, including hamstrings and lower back.
• Squats: Full-depth squats promote strength and mobility in the hips, knees, and ankles.
• Lunges: These target multiple muscle groups in the legs and improve hip flexibility.
• Dumbbell Shoulder Press: Enhances shoulder stability and range by strengthening through the full movement.
• Push Ups: Great for building upper body strength and core stability while engaging multiple muscle groups.
Always Consult a Physiotherapist or Exercise Physiologist:
Before starting any exercise program, especially if you have pain, past injuries, or specific health conditions, it’s important to speak with a physiotherapist or exercise physiologist. They’ll assess your needs and ensure your exercise plan is safe and tailored to your individual requirements, including disease management if needed. This step helps prevent injuries and maximizes the benefits of exercise for your overall health.
Conclusion
Tight muscles often need more than just stretching; they need to be strengthened as well so that the muscle will get stronger through a larger range of motion. Understanding and addressing muscle weakness can lead to better flexibility, fewer injuries, and improved overall health. Take the first step towards improving your muscle health today by consulting with one of our physiotherapists or exercise physiologist to develop an exercise plan design for your needs.
Football (“soccer”) injuries
Soccer is a contact sport with loads of sprinting and cutting, jumping and explosive movements such as kicking a ball. Each of these can lead to a different type of injury, from an ankle or knee sprain to a muscle injury or a ligament injury. Aside the goal keepers injuries (hand and wrist), the lower limb is the most affected body part. Hamstring and calf strains are the most common type of muscle injury. Groin pains are usually due to an imbalance between inner thigh muscles strength (adductor) and hip mobility and strength, but it can also be a referred pain from a hip injury (i.e. labral tears or cam injuries). The knee is the most common site of pain, coming from the patellar femoral joint (PFP, i.e chondromalacia), patellar tendon, collateral ligaments, or from internal structures in the knee, such as the meniscus or the ligaments ACL/PCL. Ankle injuries are usually from sprains. Treatment will vary on the site location and severity. When acute injuries such as a cork (contusion in the muscle) or a sprain, physiotherapy would focus primarily in reducing pain and inflammation and restoring movement; when pain is not due to an acute injury, like muscle cramps, or knee pain or patellar or achilles tendinopathy, treatment should focus not only on manual therapy techniques but mainly on exercises to build capacity and reduce recurrences. Regardless of the type of injury, we can help. Understanding the biomechanics of the sport and the most common injuries, a preventive exercise program can be implemented to help reduce the risk of injuries, along with understanding your body’s current capacity and how to build it up.
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