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ecp.physio

I help you get back to the exercise you love after injury or surgery🏃‍♀️
ACL, Knee & Ankle Physio | #acl Perform Program
🌍 Online & F2F
Get started!👇

Love getting this feedback! Have you ever felt l

Love getting this feedback!

Have you ever felt lost after seeing a health professional? Unsure what is going on and what the plan is and why they want you to come back? 🤔

I send all of my clients home with a Management Plan on their first appointment.

This includes a summary of everything we have discussed:

✅ What the likely problem is
✅ Likely contributing factors
✅ What treatment options are available
✅ What milestones need to be ticked off along the way to reach your goals
✅ Estimated timeframe for recovery
✅ An individualised exercise program with access to our online exercise portal

This is so that you can be confident in understanding what is going on and what steps need to be taken to get better. This means that each appointment has a purpose and an end-goal we are both working towards! Communication is key 🤝

Check out what our other clients have said in our Google Reviews ➡️ ECP Physiotherapy

#sportsphysio #adelaidephysio #adelaidebusiness #physio #physiotherapy #injuryrecovery #injuryrehab #sportsinjury #aclrehab #aclrecovery #aclrehabilitation #strengthandconditioning

Are you feeling tight and sore after City to Bay o

Are you feeling tight and sore after City to Bay or Finals on the weekend? 😮‍💨🏃‍♀️

Seeing a Sports Physio doesn’t just have to be if you have an injury, we can help relieve soreness and reduce tightness also 💆‍♀️

We’re offering 25% off all appointments for the next 2 weeks to help you recover faster and get back to feeling your best 🏃‍♀️

✅ 60 minute appointments
✅ Hands-on Treatment (yes, massage)
✅ Dry Needling available
✅ Injury Management if required

Bookings available on our website: www.ecpphysio.com.au

Private Health Rebates Available
T+C’s apply

#citytobay #citytobayadelaide #citytobayfunrun #citytobay2024 #adelaidephysio #adelaide #sportsphysio #run #running #runner #runlife #instarun #sportsmassage #dryneedling #grandfinal #semifinal #afl #c2b #city2bay #city2bay2024 #adelaidebusiness

ACL Return to Run Checklist 🏃‍♀️ Save t

ACL Return to Run Checklist 🏃‍♀️

Save this one for later!

➡️ Return to running after an ACL injury is milestone based, NOT timeline based.

Honestly, trying to return to running when you cannot pass this list of tests will end up slowing you down rather than getting you ahead.

You would be much better off taking the extra few weeks or months to get to this position first before considering running.

I have had patients that have started running at completely different times in their rehab but have ended up still passing return to sport tests at a similar time, because we chose what was best for them.

🏃 For my clients, once they can pass these tests, we then look at some jumping and hopping drills to prepare for force absorption and if that’s okay, I then prescribe them with a specific running program, which includes surface, distance, repetitions, and effort. This then follows a structured program week-by-week. No guessing games to play!

If you’re feeling a little lost with your ACL rehab, I offer appointments both in-person in Adelaide, Australia or worldwide online 🌍 send me a message if you want to learn more! 📧

#acl #aclrecovery #aclrehab #aclsurgery #aclrecoveryclub #aclreconstruction #aclsurgeryrecovery #adelaidephysio #running #knee #kneepain #injury #injuryrehab #injuryrecovery #strengthandconditioning #sportsphysio #malamute

Supplements to support injury rehab 💊🏋️‍

Supplements to support injury rehab 💊🏋️‍♀️

Rehab after an injury is often focused solely on the exercises to help you rebuild strength and function. But having the right nutrients to fuel your body to perform at its best is so important to consider.

Before considering supplements, the first key is ensuring a well-balanced food intake, with adequate calories, protein, fat and carbohydrates.

After that, these are a few of the supplements that can be considered to help get more out of your rehab.

⭐️ Protein
⭐️ Creatine
⭐️ Collagen

Evidence based on recent systematic reviews.

If you found this helpful give @ecp.physio a follow for more tips on injury recovery!

#injuryrecovery #injuryrehab #protein #creatine #collagen #supplements #sportsphysio #adelaidephysio #aclrecovery #aclrehab #aclsurgery #aclreconstruction #strong #musclegain #musclebuilding #musclegain

🏃 Runners - do you have knee pain before or aft

🏃 Runners - do you have knee pain before or after running? 🏃

These are just a few of the functional tests I look at as a Sports Physio with any of my active clients that have knee pain (or any hip or leg pain for that matter!)

1. Single leg calf raises
2. Knee to wall (ankle mobility and soleus length)
3. Single leg squats
4. Core strength
5. Strength Testing using Vald technology
6. Hop Testing

It’s so important to look at the strength, control and function of the entire leg and surrounding muscles, as well as the particular area of pain.

This makes it so much easier to work out what may have caused the injury in the first place as well as give you the right rehab to fix it 💪

If you’re having pain with running, then the best way to get on top of it is to get in touch and have a thorough assessment and work out the exact areas you need to work on to get back on track 🏃

#run #runningaustralia #runrunrun #running #runaddict #runforlife #runnersknee #kneepain #jumpersknee #acl #sportsphysio #functionaltraining #functionalfitness #adelaidephysio #adelaiderunners #adelaiderunningfestival
#citytobay #strengthtraining

Knee pain after ACL injury or surgery that is slow

Knee pain after ACL injury or surgery that is slowing down your rehab? 😩 This is for you ⬇️

Have you been trying to increase your walking, start running, do more in the gym or return to sport and now pain is slowing you down? 💥

⚖️ There can be many reasons for pain, but it often comes down to load and balance.

⬇️ Underload: If your rehab isn’t challenging enough and being progressed appropriately to build strong muscles, then you won’t have enough strength to do the activities you want to do.

⬆️ Overload: If you’re doing too much, too soon, the tissues such as tendons and fat pads can become overloaded and irritated.

A successful rehab program includes regular testing to ensure you are ready for the next stage, as well as a gradual progression in weights and complexity of the exercise.

Follow @ecp.physio for more tips on ACL injury and recovery!

*Note be: pain in the first few weeks post injury/surgery
can be totally normal, this is more so for pain that prolongs and is holding you back from progressing.*

#aclinjury #acl #aclrehab #aclrecovery #aclrehabilitation #kneepain #injuryrecovery #injury #injuryrehab #sportsphysio #adelaidephysio #aclphysio

We’re a little bit excited about this new additi

We’re a little bit excited about this new addition to our clinic! 🤭 Introducing 👉 Vald Strength Testing 💪

This equipment allows us to isolate each muscle group and get real-time data on strength and endurance. 📊

This can help us to:
✅ Diagnose your injury or what might be contributing to it
✅ Provide you with an individualised rehab program based on our findings
✅ See improvements over time
✅ Provide Return to Sport testing knowing that your strength is where it should be, significantly reducing your risk of another injury! (So important, especially for things like ACL injuries)

We can even compare your numbers to normative data for your age and sex to see if you’re sitting where you should be. 💁‍♀️

Are you interested to test your strength or need help with an injury or return to sport testing? 🏋️‍♀️

Bookings are available now via our website (link in bio). 📧

#strengthtest #injuryrehab #sportsphysio #adelaidephysio #returntosport #acl #aclrecovery #aclrehabilitation

⚡️ ACL CROSS BRACING PROTOCOL ⚡️ More an

⚡️ ACL CROSS BRACING PROTOCOL ⚡️

More and more studies over the last decade have been showing that the ACL can in-fact heal without surgery. This has been shown to be as high as 90% healing rates using the Cross Bracing Protocol.

I spent the weekend in Sydney learning from Dr Tom Cross (Sports Physician) who developed the protocol with his late father Mervyn (Orthopaedic Surgeon) who are seeing phenomenal healing rates of the ACL without surgery, and patient’s ability to return to sport.

We are now one of the first accredited clinics in Adelaide to be able to offer this alternative to patients as part of our new ACL Perform program 🙌

Not everyone needs surgery. If you have injured your ACL and want to know your options then send us a message to find out more. 📧

You can also find out more in our recent blog:

https://www.ecpphysio.com.au/acl-cross-brace-protocol/

#acl #aclrecovery #aclrehab #acltear #aclinjury #aclclub #aclrecoveryclub #aclrepair #crossbracingprotocol

We do things a little differently over here 💁‍♀️

Our highest priority is providing you with a great experience and most of all, a clear solution to your problems, because we get just as excited as you do when you achieve your goals and make a full recovery!👏

Are you ready to make a change?

#physio #physiotherapy #physiotherapist #sportsphysio #adelaidephysio #adelaidebusiness #painfree #injuryrehab #painfreemovement #injuryrecovery #injuryrehabilitation #healthandwellness #activelife #fitnessmotivation #injuryprevention

When was the last time you actually thought about

When was the last time you actually thought about what muscles were working during each exercise? 🏋️‍♀️

It’s so easy just to rock up to the gym, music on and just roll through a workout not actually paying attention to what you’re feeling.

Different exercises are designed to target certain muscle groups and like some of my clients, that isn’t always the muscles that end up working! (Hello dominating quads!)

This is a general guideline for common leg exercises, where you should expect to feel it and what you can try if you’re not. (Let me emphasise general!)

Save this post for later and take note next time you’re in the gym! 💪

#weightlifting #strengthtraining #strengthtrainingforwomen #legday #legdayworkout #legdaymotivation #strengthandconditioning #sportsphysio #physio #adelaidephysio #gym #fitnesscoach #muscleactivation

First day in the new clinic today and so excited t

First day in the new clinic today and so excited to be able to share this beautiful space with the team at @paradechiro!

Today’s new clients loved it just as much as I do!

#adelaidephysio #physiotherapy #sportsphysio #adelaidebusiness #injuryrehabilitation #kenttown #adelaide #adelaidecommunity #adelaideloves #adelaidefitness #adelaidesmallbusiness #adelaide

Ladies, let’s talk about strength training! If y $Ladies, let’s talk about strength training! If you’re approaching the big 30 or even if that was a distant memory, it is never too late to start! Hear me out first: 👇 ⬇️ After 30, sedentary women lose 3-8% of their muscle mass each decade. Strength training can help maintain this or even help you gain more! 🦴 As we get closer to menopause in our 40’s, bone mineral density starts to decrease each year which can lead to Osteoporosis and a greater chance of fractures. Strength training can prevent AND improve bone mineral density. 🔥 Strength to training burns more calories at rest than fat. By increasing your muscle mass you’re supercharging your metabolism and making it far easier to manage weight! 🏋️‍♀️ Strength training has been shown to reduce the chance of getting injuries such as back, neck and shoulder pain as well as improving mood, sleep and menopause symptoms. Not sure where to start? That’s why I’m here to help. I help ladies who are not sure what exercises they should be doing, how to do them or what is safe for their body and create a program they love and actually want to do! Send me a DM with the word ‘strong’ to get started (available world wide 🫶) #physio #physiotherapy #strengthtraining #womenshealth #bonehealth #womenwholift #activelifestyle #strongwomen #strengthtraining #strength #strengthandconditioning$

In case you ever needed a good excuse for smashed

In case you ever needed a good excuse for smashed avo on toast! 🥑

There is evidence to suggest that low fat intake and low overall calorie intake is associated with a higher injury risk, especially overuse injuries. (This study was looking at female runners). 🏃‍♀️

So what can you do to start adding in more healthy fats into your day?

🥑 Avocado
🥜 Nuts, Seeds & Chia Seeds
🍳 Eggs (including the yolk)
🍣 Fish
🫒 Extra Virgin Olive Oil
🍫 Dark Chocolate
🧀 Cheese

Follow for more tips on how to reduce or manage injury and improve your performance!

#adelaidephysio #sportsphysio #sportsphysiotherapy #physio #physiotherapy #runner #running #runningmotivation #injuries #injured #injuredrunner #smashedavo #avocado

Feedback from a client I worked with! ✨ I have

Feedback from a client I worked with! ✨

I have worked with countless clients that are in the Defence Force, Star Force, Special Ops, Police, Firefighters or aspiring to be one!

For this client, rest was not an option. Completing the training was essential as to whether he would be offered a position in the group and if he wasn’t able to make it through the training, there would not be another chance for at least another year.

We had to create a plan to both manage current injuries and prevent new ones from coming up during this intense period.

Find a physio that understands that rest isn’t an option and will find a way to get you to achieving your goal. Because I get just as excited when my clients achieve their goals as what they do! 💪

#adelaidephysio #sportsphysio #physio #physiotherapy #adf #sapol #defenceforces #military #starforce #samfs #strengthandconditioning #specialoperations #specialoperationsforces

To all of AFL, Netball, Soccer, Hockey, Rugby and

To all of AFL, Netball, Soccer, Hockey, Rugby and any other winter sport player 🙋‍♀️

The off-season can go so quickly and before you know it, pre-season is starting again!

And there’s nothing like those first few runs in the summer what when you haven’t trained for months 😰

Let me help you out and give you a little insight into what you should be doing.

Map out how many weeks you have and break it down into some phases.

If you have had some niggly injuries throughout the season then now is the time to get them sorted too!

Do you want something a little more specific? I’m offering $50 off for all new clients until the end of November (in-person and online). Send me a message if this is something you need! 📧

#sportsphysio #physio #adelaidephysio #netball #afl #wafl #soccer #hockey #rugby #offseason #offseasontraining #wintersport #preseason

Injuries can be frustrating and knowing exactly wh

Injuries can be frustrating and knowing exactly what you need to do with it can be more confusing.

This client came to me after putting up with ongoing ankle pain after injuring it a few years ago.

It has got to a point where he had to give up footy, couldn’t go for runs and couldn’t even train legs properly in the gym.

He was frustrated and sure it was something serious and needing surgery as it hadn’t got better on its own.

This is exactly what we did to get him literally back on his feet and feeling 100% better! 👆

If you have had an ongoing niggle or pain that is stopping you from doing what you love, stop waiting around hoping it will just disappear. Sometimes all it takes is someone to tell you exactly what’s wrong and what you need to do and take all of the guesswork out of it for you!

Which is where I come in 🙋‍♀️ with over 10 years experience I’ve seen it all and know what works and what doesn’t. If you need help getting starting send me a message or book your time today!

#physio #physiotherapy #sportsphysio #ankle #returntosport #rehab #adelaidephysio

We are officially live and opening in less than 2

We are officially live and opening in less than 2 weeks! 🥳

You can find us in our new home just minutes from the Adelaide CBD in Kent Town. We are in love with the beautiful space!

To celebrate our opening we are offering $50 off any new appointment booked before the end of November.

If you have any pain, injury or upcoming surgery (or you know someone that does!) then now is the time to book and get it sorted before the end of the year so you can get back into all of the activities you love this summer 🏃‍♀️

Bookings are available now online via the website or by email/message.

Have a question or want to know how we can help? Reach out, always happy to have a chat 🫶

Give us a follow for more tips on keeping active and performing at your best 💫

#adelaidephysio #adelaidephysiotherapy #adelaidebusiness #kenttown #adelaideloves #physio #physiotherapy #physiotherapist

It is a fact… females are much more likely to in

It is a fact… females are much more likely to injure their ACL when compared to males.

If you’ve seen friends and team mates injure theirs and are worried about your own knees, then read this first.

The good news is, a good prevention program can reduce this risk by 67%!

If ACL injuries are on your mind then now is the time to get your screening sorted and an individualised exercise program that you can work on to stay strong and keep active 🏃‍♀️

We specialise in ACL injuries and female athletes so get in touch if you need a hand 🤝

#acl #aclrecovery #aclrehab #aclsurgery #aclreconstruction #aclrehabilitation #aclrecoveryclub #aclinjury #acltear #onlinephysio #adelaidephysio #physiotherapy #physicaltherapy #sportsphysio #wafl #netball #femaleathlete #femalefitness

Life happens, you fell off the bandwagon, an injur

Life happens, you fell off the bandwagon, an injury held you back, you went away - whatever it was, the thought of getting back into the gym after some time off can make you nervous 😬

But as they say, the hardest part is getting started ✅

Tip #1
Commit to a day and time. Put it in your diary like a scheduled appointment and make sure you have everything ready to go.

Tip #2
Have a plan! If you’re going to a class then this is easily sorted for you - pick an easier class or one that you used to love and do that first! If you’re training alone, pick what your favourite type of session was (🙋‍♀️ love a leg day).

Tip #3
Ease into it. These first few weeks aren’t the time to be hitting your PB’s. This is about re-engaging the muscles and getting back into routine. Drop the weights and the intensity back a notch.

Tip #4
Be realistic. Being frustrated that you’ve put on weight or can’t lift the same weight or run at the same speed is only going to make you miserable. And depending on the time you have had off, it may be totally unrealistic to expect that to all change in 1-2 weeks. Set some goals that are actually realistic and enjoy the process of working towards it.

Tip #5
Recovery is essential. There s a good chance you will be sore. That’s okay, it’s all a part of the process. Consider rest days or active recovery in between, fuelling your body with protein and vitamins/minerals to recover, keeping up with hydration and sleep and some gentle stretching in between. It will get easier, trust me.

Follow for more content to help you get back to the exercise you love 💫

#physiotherapy #physio #injuryrecovery #sportsrehab #painfreemovement #activelife #physicaltherapy #exercisewithoutpain #recoveryjourney #stayactive #femalesinfitness

Pain does not correlate with the level of injury 🙅‍♀️

Some people can have lots of pain but minimal or no damage to that body part and some people can have no pain and significant tissue damage!

The most common thing I here from my clients during the journey is “oh it doesn’t hurt anymore so I think I’ll be fine to play this weekend”.

The truth is, depending on what kind of injury and how long the recovery has been, there has likely been some reconditioning and weakness that has occurred and diving straight back into the level of activity you were at isn’t a great idea.

We understand the physical requirements needed for your favourite activity (whether that’s running, sport, gym or something else!) and what that injured body part and you whole body, should be able to do.

So expect that your appointments in the return to sport phase will be a workout! 🏋️‍♀️ a specific set of tests that will give us both the confidence that you are 100% ready to hit the ground running!

#strengthandconditioning #sportsphysio #sportsphysiotherapy #sportsphysicaltherapy #sportsphysiotherapist #physio #physiotherapy #physiotherapist #physiotherapyadelaide #returntosport #injury #injuryrecovery #injuryprevention #injuryrehab #sportsinjury #rehab #rehabilitation

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