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Have you heard of the Netball Knee Program?

By Lauren Gradwell

 The Suncorp Super Netball series is heading into finals! Even though my team, the NSW Swifts have missed out this season, this netball fanatic will be glued to the screen watching some amazing athletes work their magic on the court!

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August 7, 2018 0 Comments

Lauren is Back in the Practice

By Lauren Gradwell

 Everyone told me that the first six months of my little girls life would go so quickly! Honestly wasn't so sure, I thought that I might get a bit bored while I wasn't working, after all I can't remember the last day I had off to "do nothing".

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July 17, 2018 0 Comments

Back pain in pregnancy

Pelvic Girdle Pain - What is PGP?


As many as 50% of women experience PGP during pregnancy. Happily, 90% of women recover from PGP within 12 months of having their baby. However, up to 10% of women can continue to have significant PGP and disability 2 years post-birth.
PGP refers to pain felt either in the back of the pelvis, on one or both sides and/or pain over the pubic joint. Pain in generally located between the top of the pelvis and the bottom of the buttocks. Pain may be referred into the buttock and/or down the leg, so it’s often confused with sciatica 
PGP involving the pubic symphysis joint can also refer pain to the groin, inner thigh, lower abdomen and vaginal area. 
PGP is a condition often misdiagnosed, misunderstood and poorly managed.


What causes PGP during pregnancy and after having a baby?
During pregnancy there are many changes that occur to your body that change the way it works. There are obvious changes that include:
·      Your tummy growing, which stretches your abdomen and stomach muscles
·      The weight of your baby sitting on your pelvic floor muscles throughout the pregnancy, providing a slight stretch to them 
·      Your centre of gravity, or balance point, moving forward as your tummy grows, which adds increased load to your back and challenges your balance

Less obvious are the hormonal changes that occur, right from the first trimester, which changes the ‘stretchiness’ of your ligaments. Relaxin is one of the hormones responsible for this increase in ligament laxity, as it changes the collagen structure of your connective tissue (which makes up ligaments). Connective tissue, including ligaments, helps control your joints and support your pelvic floor muscles.

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July 8, 2018 0 Comments

Tiered Pricing Structure

Last month we welcomed Sol into the Titled Physio fold after she completed her Masters in Musculoskeletal Physiotherapy.
SquareOne now have 5 Titled Physios - with only 1500 in Australia we sit well above the average for your average Physio clinic! (FYI -there are only 10 at the Australian Institute of Sport)
Any wonder SquareOne continues to be the preferred Physio provider for Mosman and surrounds. 
On 1st July we will move to a tiered pricing structure for our Physiotherapy consults to reflect the extra knowledge, expertise and case management you receive when seeing one of our Titled Physios. 

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June 27, 2018 0 Comments

Runners Knee

"Running will ruin your knees," a phrase I’m sure we have all heard. Despite what your well-meaning but potentially ill-informed neighbours, co-workers, and relatives may have told you, there's no evidence that regular running damages knees.

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June 12, 2018 1 Comments

Menopause, Exercise and Physio

Whilst menopause comes with many (not so pleasant) symptoms, the great news is that you can help manage many of them with exercise.
Exercise has many benefits post menopause including maintaining and improving:
• Muscle strength
• Bone density
• Mobility
• Joint flexibility
• Posture
• Balance
• Mood and general wellbeing


There are many different types of exercise so you should choose something that you enjoy, fits in with your lifestyle and helps manage your individual symptoms.
Types of exercise:
Aerobic exercise: This type of exercise works your heart and lungs, and is also important to prevent or manage heart disease, high blood pressure, high cholesterol and high blood sugar. This is any exercise that gets you huffing and puffing including activities such as cycling, swimming, tennis and gardening. It is important to avoid high impact activities such as running and jumping to protect your joints and pelvic floor as these are weaker post menopause.


Flexibility: Stretching and gentle respective movements increase the length of your muscles, resulting in improvement in your range of joint movement. Yoga is a great form of exercise to achieve this.
Resistance/Strength Training: This exercise uses weights, exercise bands, or body weight to help strengthen your bones and muscles whilst also improving your balance and coordination.


Functional Training (Clinical Pilates): Training your pelvic floor muscles to contract and relax as needed assists you to regain or prevent incontinence and prevent prolapse symptoms. This functional training is best done with an individualised exercise program that is designed to suit your individual needs. These exercises also enhance any strength training program and assist in flexibility or balance.
At SquareOne we use Clinical Pilates equipment to rehabilitate the function of pelvic floor muscles and deep abdominals, so that they automatically work during everyday activities. Clinical Pilates combines with a specific home exercise program will assist in achieving optimal function more quickly.


What can a Women’s Health Physiotherapist do for you menopausal symptoms?
A Women’s Health Physiotherapist can assess you individually and tailor an exercise program to address any particular issues and goals that you may have.
At Mosman Women's Health, our physiotherapists have extra training in managing older women and in particular exercise prescription for the different needs of the menopausal woman.

 

Read the rest: here

May 29, 2018 0 Comments

Exercise during Pregnancy

By Holly Brasher

International guidelines all concur with the view that walking, jogging, cycling and swimming (at moderate intensity), muscle strengthening exercises (including pelvic floor exercises), water based exercise, and pregnancy-specific exercise classes are both safe and beneficial for pregnant women.

If you have never been physically active – it’s also suggested that now would be a great time to start.  

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May 29, 2018 0 Comments

A Sports Physiotherapist turned full-time Mum

We interviewed Lauren earlier this year about her experience at the Commonwealth Games in the Gold Coast while juggling the new role of being a first time Mum. 

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May 28, 2018 0 Comments

Pilates with a Physio - Why is it better?

By Holly Brasher

What benefit do I get?

Here at SquareOne, our Philosophy is to not only fix your injury but send you away stronger, fitter and more resilient – in other words, less likely to injure yourself again.

Our Pilates programs help deliver our evidence based exercise programs to those who are in pain, those rehabilitating or those just wanting to move and exercise more.

When taking our clients through their programs we not only have what exercise you are going to do next front in mind we are thinking of a multitude of different things. Our knowledge of anatomy, pain science, biomechanics, load management, pathology and rehabilitation allows us to consider many different facets in developing your program.

 

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May 28, 2018 0 Comments

Getting back to the gym after surgery

By Lauren Gradwell

When you are injured, you’ve probably noticed the difference in recovery time between yourself and elite athletes. Professional athletes seem to recover from surgery—and even return to play—before you even consider taking your gym membership ‘off hold’ and getting back into any form of regular exercise.

Often, when preparing for surgery, you put your training on hold, and cease all activity for several weeks or months before deciding to ‘get back into it’. Feeling like you're starting all over again can be so frustrating!

So how do elite athletes do it so quickly? Not only do they have an enormous drive to return to sport, but combined with access to top notch physiotherapists and other health professionals and dedicated gyms, they have the ideal environment for a speedy recovery. One key element is that everyone is pulling in the same direction helping the athlete achieve their goals - of returning to sport.

Read on for Lauren’s top tips for helping you to recover as quickly as possible without losing track of every other element in your life. 

Read the rest: here

May 28, 2018 1 Comments

Physiotherapy

SquareOne Physiotherapists are experts in the diagnosis, treatment and rehabilitation of musculoskeletal problems.

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Massage

SquareOne Remedial Massage Therapists are experienced in a wide range of soft tissue therapy techniques.

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Clinical Pilates

Clinical Pilates involves the conscious recruitment and control of muscular movements in the body.

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  • Kona Race Report 2018
  •  With 2018 coming to a wrap I thought I’d better get my Kona 2018 thoughts out. For all the triathletes out there or anyone that’s interested, here it is.

     
    Sport can be a great metaphor for life. It can be a medium that filters out noise, provides clarity, and elements of a performance can be isolated and distilled down to equate to an outcome. The outcome is usually binary, you play well or you don’t, you execute or you fail, you win or you lose. It’s a platform that with analysis and planning allows purpose and direction. From this process comes clarity and focus. Commitment to the process is really the difference between good and great, it’s what makes elite performers excel in their chosen field. These elements all provide great lessons in life. I’ve taken several weeks to reflect on my post Kona thoughts. One of these reasons is that I’ve simply been flat out getting back to work and I wanted to wait a while to decompress. I didn’t see a lot of value in writing something when I’m still charged from the heat of the battle. A Kona campaign with the intention of performing well is an all consuming task.
  • Top pelvic floor tips every women should follow after having a baby
  • We all hear how important it is to look after your pelvic floor after having a baby - but what does that actually mean?!

     

     

  • Check out our new Performance Programme
  • SquareOne Performance is a physio led Clinical Strength and Conditioning program that is outcome focused and goal orientated. The program is specific to your needs, sport or activity and takes into account your injury history

  • Sol has had her baby!
  • "It's 4.27am and I am awake! I don't remember when was the last time I was awake this early!"

  • Have you heard of the Strappt App?
  •  The Strappt App is a mobile app which utilizes the knowledge and experience of an Australian Physiotherapy Association accredited Sports Physio to educate and assist in the art of joint strapping for injury rehabilitation.