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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

How long does it take to get back to sport after a

How long does it take to get back to sport after a hamstring strain? 🏃‍♀️

Strains can take anywhere from 2-12 weeks to recover (on average).

So how can you tell if your hamstring is likely to take over 6 weeks?

💥 If the injury is higher up, closer to the glutes
💥Injuries that happen when the leg is outstretched such as during kick
💥 If pain is greater than 6/10 for the first 3 days
💥 Pain with walking lasts for more than 1 day
💥A popping sound with the initial injury
💥Decreased strength testing
💥 Flexibility difference that is greater than 30 degrees difference to the other side

To give yourself the best chance of getting back to sport in the quickest timeframe possible, and without re-injuring it 🤦🏼‍♀️, it’s so important to get a proper rehab program from a Sports Physio!🏋️‍♀️

Appointments available via the link in bio now ☺️

If you’ve had some time off exercise, it’s so

If you’ve had some time off exercise, it’s so important to give yourself a few weeks to get back into it again!

The absolute best way to burn out or guarantee yourself an injury is to go 100% all in, going your hardest every day. It won’t work 🙅‍♀️

Slow and steady always wins!

If you’re not sure where to start, or what exercises you should do, we can help write you an individualised exercise program that is both in line with the goals you want to achieve, suited to your level of fitness, injury safe and enjoyable!

#gymmotivation #gym #injuryprevention #injurypreventiontraining #gymbeginner #fitness #fitnessmotivation #exerciseprogram #sportsphysio #sportsphysiotherapy #physio #physiotherapy #physicaltherapy

So you’ve sprained your ankle and think it will

So you’ve sprained your ankle and think it will just get better on its own… watch above to see why it won’t!

The good news?

✅ Over 80% of ankle sprains will improve with a good rehab program focused on strength, mobility, balance, proprioception, plyometrics and sport-specific drills as well as taping or bracing.

✅ Even if you have never had an ankle injury before, adding in a balance program can prevent an ankle sprain by up to 80%!

Ankle rehab is generally a quite straight forward process when the right diagnosis is made early on and a plan is put in place!

Have an ankle injury or instability that you need help or advice on? Bookings available now via the link in bio!

#ankle #anklerehab #anklemobility #anklesprain #anklepain #ankleinjury #instability #anklesprain #anklebrace #wobbleboard #balance #balanceboard #balancetraining #sportsphysio #sportsphysiotherapy #physiotherapy #physio #onlinephysio #rehab #rehabilitation

There is nothing more frustrating than getting int

There is nothing more frustrating than getting into a good routine with exercise, to then have an injury or pain pop up, that slows you down or makes you feel like you have to stop all together 😫

Please don’t let this be the reason that stops you from moving your body.

Yes, sometimes we may need to modify an activity, but the truth is, just stopping all together doesn’t mean that the issue necessarily resolved to self. Yes, pain may disappear, but that is just because it is not going through those same loads anymore. There’s a great chance that it may come back once you get back into it again.

So what can you do instead?

👉 Look at what exercises cause pain vs which ones don’t. Keep doing the ones that are pain free.

👉 If you have pain with weight bearing or running, try something non-weight bearing such as cycling or swimming.

👉 If you have had leg surgery, you can still train upper body, and vide versa.

👉Try decreasing the weight of the depth. For squats try box squats, for bench press try a floor press.

The point is, there is always a way around something so you can continue moving! 💪

In terms of working out what is causing the pain and a plan to get back to doing it pain free? That’s something I can help with 🙋‍♀️

Bookings available in the link in bio or send me a message 📧

#exercise #exercisemotivation #gym #gymmotivation #beginnerworkout #pain #running #kneepain #kneeproblems #backpain #back #workout #injuryprevention #injuryrecovery #injuryrehab #injuryrehabilitation #sportsphysio #physio #physiotherapy #physicaltherapy #physicaltherapist

Is knee pain slowing you down running? 🤦🏼‍

Is knee pain slowing you down running? 🤦🏼‍♀️

It doesn’t have to. These are some of the most common factors that contribute to sore knees with running.

Need a more individualised assessment to work out what’s wrong and a plan to run pain free again? 🏃‍♀️

Bookings available now via the link in bio!

#run #running #runner #runhappy #runrunrun #marathon #kneepain #knee #sportsphysio #runningphysio #physio #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #strengthandconditioning #rehab #rehabprogram

Are you frustrated by getting niggles and injuries

Are you frustrated by getting niggles and injuries that keep popping up and stopping you from running or performing at your best? 🤦🏼‍♀️

Or maybe you’re training for an event and want the best possible chance of not getting an injury before it!🏃‍♂️

This study found that following this simple strength and mobility program can reduce the risk of getting a running related injury by 85%!

Even better, it can be completed at home or the gym twice a week with minimal equipment and time.

So what does it include?

1. The strength program (19 minutes)
✅ Single leg squats
✅ Forward lunges
✅ Side steps with a resistance band
✅ Side plank
✅ Hip abduction with a resistance band
✅ Diagonal lifts
✅ Foot supination with resistance band

2. The foam rolling program (11 minutes)
✅ Hamstring
✅ Glutes
✅ Quads
✅ Adductors
✅ Calf, shin and foot muscles

If you want a program that is more individualised to you and your current/previous injuries, we currently have 50% of all physio appointments. 🎉

Book via the website in bio and enter the code ‘Running’ in the comments when booking!

#run #running #runner #runrunrun #runhappy #runforlife #runclub #girlswhorun #womenwhorun #runninginjury #runninginjuries #sportsphysio #sportsphysiotherapy #sportsphysicaltherapy #runningcommunity #physicaltherapy #physiotherapy #physiotherapist #physio #strengthandconditioning

Website and bookings are now live! 🎉 Www.ecpph

Website and bookings are now live! 🎉

Www.ecpphysio.com.au

Oh hey there, I’m Emily 👋 I am an APA Title

Oh hey there, I’m Emily 👋

I am an APA Titled Sports and Exercise Physiotherapist with over 10 years experience working with everyone from the elite to the everyday athlete 🏃‍♀️.

I love helping people get back to the activities they love after an injury or surgery, as well as teaching you everything you need to know to keep yourself healthy and performing at your best!

I take the stress out of injury by giving straight-to-the-point rehab programs and advice, based on the latest evidence and provide you support through every step of the journey so you can get back to what you love doing. 🤸‍♀️

I have a special interest in:
✅ ACL Injuries (Conservative and surgical management)
✅ Post- orthopaedic surgery rehab (in particular knee and ankle)
✅ Lower body injuries
✅ Developing effective exercise programs for rehab, fitness or performance

When I’m not with clients you’ll either find me at the gym, outside hiking, playing with my new pup Odin or testing out a new recipe to cook, with a gin in hand of course!

I also run mentorship programs for Allied Health Professionals and Biz Owners at @emily.peut 🫶

Ready to work with me? Easy, you can book via the website in my bio or you can send me a DM if you would like to know more! 🌟

#adelaidebusiness #adelaide #adelaidephysio #physio #physiotherapy #physiolife #physiotherapist #sportsphysio #sportsphysiotherapy #physicaltherapy #womeninbusiness

Welcome! 👋 We are so excited to officially be

Welcome! 👋

We are so excited to officially be live!

ECP was founded with the purpose of ensuring that access to the highest quality physiotherapy is available to everyone, anywhere. 🌎

We combine years of experience and knowledge and absolutely love helping people to get back to the activities they love after injury or surgery!🏃‍♀️

Our promise to you is that we will:

1. Take the time to listen, understand your concerns and goals and answer all of your questions so you are left feeling reassured and confident in the plan.

2. Provide everyone with a clear management plan so you know what the issue is and what to expect throughout your recovery journey.

3. Be there to support you throughout your recovery, with a holistic approach, so that we can help you to reach your best potential.

Whether you are struggling with an injury, have pain preventing you from being able to do the activities you love, have an upcoming orthopaedic surgery or just need help with exercise then we would love to get to meet you and help! 💫

Bookings are now available via our website www.ecpphysio.com.au

#adelaide #adelaidebusiness #physio #physiotherapy #sportsphysio #sportsphysiotherapy #telehealth #onlinephysio #alliedhealth #alliedhealthprofessionals #injuryprevention #injuryrehab #injuryrecovery #postop #postsurgery #rehab #strengthandconditioning

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