Movement Efficiency
Movement Is the Medicine for Arthritis, Not Rest
Key Takeaways Movement is first-line care for knee and hip osteoarthritis, while rest tends to ease symptoms briefly and let the joint stiffen and weaken. Cutting back sets off a spiral of weaker muscles, more stiffness, a more sensitive pain system and added weight through the joint. Some discomfort during activity can be safe, and…
See MoreHow to Increase Bone Density: Why Bones Need Load, Not Just Calcium
Key Takeaways Calcium is the material bone is built from, not the signal that builds it. Supplements mainly reduce fracture risk in people who are deficient, per the 2024 RACGP and Healthy Bones Australia guideline. Mechanical load is the trigger for bone formation. Cells inside bone detect strain and respond by lowering sclerostin, a brake…
See MoreRotator Cuff Surgery Recovery: What the Timeline Really Looks Like
Key Takeaways Most people need 4 to 12 months for a full recovery after rotator cuff surgery, and the weeks spent in a sling are only the first stage of that. Recovery moves through four phases: protecting the repair, restoring movement, rebuilding strength, then returning to full activity. Desk work often resumes within a few…
See MoreBalance Exercises for Older Adults: Cutting Falls Risk in Your 60s, 70s and 80s
Key Takeaways Balance is a skill your body can rebuild at any age because the systems behind steadiness respond to regular, graded practice. Programs that challenge balance and add leg and hip strength have the strongest evidence for cutting falls, more so than walking or general activity on its own. Dose decides the result, so…
See MoreShared Decision Making in Joint Surgery: How to Be an Active Partner in Your Surgery Decision
Key Takeaways Shared decision making pairs your surgeon’s clinical knowledge with what only you know about your goals, work and daily life. Australian codes of conduct support your right to ask questions, take time, seek a second opinion and know the costs before you consent. Three questions cover most of the ground. What are my…
See MoreBreaking the Cycle of Recurring Injuries [Part 2]
Injuries are no fun. The pain is genuinely draining. But the same injury or pain coming back again and again after you thought you had dealt with it? That takes the cake… In part 1 or this article we discussed the first 3 steps to break the cycle of recurrent injuries. Awareness and applying a…
See MoreThis is TRUE Athletic Performance: Why the Best Athlete is Never the Strongest in the Gym
True performance = [The biomechanics of improved mobility (Greater Range of motion & control)] X [Strength/Power (Force able to be applied)] Equations truly are a beautiful thing. They represent the most simple way to describe a phenomenon with a high level of accuracy. The True Performance equation There are a number of factors that…
See MoreWhy you are Always Stiff, Tired and Sore
If you have been following along, you will know that mobility is incredibly important for optimal health and performance. However, you will also know that it is poorly understood. Today I want to talk about why mobility is a function of our daily lives and the activities we do, along with why we must train…
See MoreThe single most important movement CrossFit…
Q: What is the most important movement in CrossFit/Weightlifting/Sports/Life…..? Not the squat.Not the deadlift.Not the clean.Not the snatch.Not the swing.Not a box jump.Not kipping…. None of these are the most important movement in CrossFit or in any form of fitness for that matter. However, they do all contain THE most important movement as part of…
See MoreThe key stone to quality squatting
We love squats, I love squats, everyone loves squats. They are the king of all exercises right? Well, squats and deadlifts. Nothing is more functional than having the capacity to pick things up from the floor, carry stuff on your back and move up/down. But as we endeavour to load these movements and their…
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