online exercise prescription

Online exercise prescription

Online exercise prescription 1920 1009 Ace Health Centre

Online exercise prescription

One of the biggest factors to consider regarding patient rehabilitation and positive outcomes is exercise adherence. Patients no matter the condition are likely to get some form of home exercise program to continue progressing at home. It is reported as high as 50% of patients do not complete their exercise prescribed by the therapist thus limiting their rehabilitation. Often barriers to exercise adherence include lack to time, lack of understanding of exercises, forgetting how to complete the exercise or the prescription regarding sets and repetitions.

So what do we do to combat this?

We use an application called Physitrack for our online exercise prescription. Physitrack allows clinicians to prescribe individualised home exercise programs. Physitrack has multiple user-friendly features including demonstration videos with audible cues for the exercise, allowing the therapist to easily alter the repetitions, sets and resistance for each activity as well as a section for the clinician to add any specific notes for cues they want their patient to remember.

During the consult, we sit down with our clients and educate them on how to download pysitrack and view their program. We also print out the program for our patients which documents, the exercises, exercise explanations, the repetitions and more. We can also put individual notes from the physio to make sure you have everything written down and easy to understand. All these features make exercise adherence easier for the patient thus helping the patient stay on track for a speedy recovery.

Our podiatrist also uses this programme in order to give his exercise programmes. Each clinician can log in and view each person’s programme making it easier to work between practitioners and modalities. This communication between practitioners leads to much better client care.

Online consults

The use of this application also means that we can do online telehealth consultations. Over the phone, we can simply email your exercise programme to you, and know that you will have all the details you need to perform it correctly.

Book now to see our physio

Shock Wave therapy

Shock Wave therapy

Shock Wave therapy 750 502 Ace Health Centre

Shock Wave therapy

Shock wave therapy (otherwise known as Extracorporeal Shock Wave Therapy – ESWT) is a modality of treatment whereas a machine passes sound waves through the tissues in the body to promote healing. Similar to ultrasound but at a lower frequency which causes the “shocks to be felt”. This process is a non-invasive technique that is suggested to promote the formation of new blood vessels at the tendon-bone junction, stimulate tendon cells (tenocytes), increase white blood cell count and amplify growth factor and protein synthesis to promote collagen synthesis and tissue remodelling. 

How does Shock Wave feel?

This can be a tender process due to targeting sore areas of the body but the intensity of shock waves can be adjusted by the operator, to the tolerance of the individual. This allows the process to be more enjoyable without much effect to the treatment. 

What is it used for?

Shock wave therapy is primarily used in the treatment of common orthopaedic musculoskeletal conditions. These include;

  • Muscle tendinopathies of the upper or lower limb
  • Plantar fasciitis 
  • Adhesive capsulitis 
  • Non-union of long bone fractures
  • Avascular necrosis of femoral head
  • Shin splints (Medial tibial stress syndrome)
  • Osteoarthritis of the knee 

Most of the time Shock wave is best used in combination with other treatment modalities such as exercise to promote the strengthening of the tissues during the remodelling phase after new blood vessel growth and collagen synthesis. Hands-on physio massage can also help release the tight aggravated muscles to help relieve even more pain. 

So if you have had that niggly or ongoing injury that just won’t go away, then Shock wave might be the treatment for you! Best to book in with our physio or podiatrist today and start the assessment process to determine the best fit for your condition. 

What is arthritis?

Treatment for arthritis

Treatment for arthritis 722 406 Ace Health Centre

Treatment for arthritis

There are many different treatments for arthritis. We run through a few here.


As stated before massage can be a great way of suppressing pain and stiffness symptoms associated with OA. When arthrits is present the muscles con contract to help protect the joint. This can also increase pain. Relaxing these muscles can help reduce pain and increase mobility in the joint. Unfortunately, this is only short term until the body starts to guard or protect itself again.

Bracing treatment for arthritis

Bracing is a term used for adding support ot the area to reduce movement. As movement can cause pain reducing this help reduce the pain. On the downside, bracing can cause the joint can stiffen as it is not being used as much. This reduced mobility can mean that when it’s not braced it can be more painful. Bracing is good for the short term to help give the joint a break and reduce inflammation but isn’t always the best long-term option.

Custom orthotics

Custom orthotics work extremely well for arthritis. Not just in the feet, but are also very effective for the knees, and hips and can be for the lower back as well. They do this by redistributing pressure, changing ground reaction forces and changing the angles of the legs and feet. They can help reduce movement where needed, open up joint spaces, provide cushioning and more.


Usually, when it comes to people that have OA they are typically older; have had more stress placed on their joints and are also weaker. This means that they will typically need lots of strengthening. We need to target the most important. Physical assessments from physiotherapists allow the best and most specific exercise prescription to occur, thus allowing the most improvements within the shortest period and easy to manage for clients.


There are many different types of injections available for arthritis. A few include prolotherapy, Synvisc, cortisone, and local anaesthetic. At the clinic, our podiatrists perform local anesthetic injections into arthritis of the big toe and perform mobilisation. This helps free up the joint, increases mobility and breaks down some of the arthritis. This requires a few weekly appointments. Together with orthotics, this is extremely effective in reducing pain and increasing mobility in the joint.

Other treatments may include Surgery, anti-inflammatories, footwear, custom orthotics, mobilisation, heat, pain medication and more

If you are interested in seeing how we can help you contact our clinic today for more information.

What is arthritis?

What is arthritis?

What is arthritis? 722 406 Ace Health Centre

What is arthritis?

Arthritis describes the “wear and tear” joints face throughout their life span. During this process, cartilage get worn away and is replaced with bone to help strengthen the joint. In turn, this causes joint spaces to get too narrow and irritated. There are many types depending on how the wear and tear occurs; either naturally throughout the life span and due to weaknesses or malfunctioning immune responses causing the body to attack its own joints.


Osteoarthritis (OA) is the damage to the joint surfaces as a result of physical load (day-to-day activities). This is usually caused when the load out-weights the strength of the surrounding muscles, thus the joint takes the load. What results is thinning/damage of cartilage (protects joint surfaces) and deposits of bone being placed where the thinning occurs over time. This process can take a while but will create permeant joint changes that are irreversible.

Symptoms of arthritis

Symptoms vary depending on the severity and can also come and go depending on life’s demands. Lot of people can even have arthritis underlying and don’t get symptoms until the joints are placed under demand or an injury occurs in a similar area.

This is due to the body becoming hyperaware and protective of arthritis to prevent further wear and tear. Thus the muscle spasms surrounding ‘worn’ joints to prevent further movement and thus limit further “wear and tear”. This means that massage is a very useful technique when it comes to the treatment OA. Relaxing the surrounding muscles will significantly reduce pain in most cases. 

OA most commonly occurs in the shoulders, lower back hips and knees as these joints are usually placed under the highest loads due to being weight-bearing joints.

There are many different treatments available for arthritis. Contact us today for a consultation to discuss options.

Blog by Christian Monks

Osteopenia and Osteoporosis

Osteopenia and Osteoporosis

Osteopenia and Osteoporosis 578 303 Ace Health Centre

Osteopenia and Osteoporosis


What are osteopenia and osteoporosis?

You might have heard someone mentioning Osteopenia and Osteoporosis, saying that their bones aren’t as strong as they once were or that they have brittle bones. Osteopenia and Osteoporosis is a bone-related conditions that is due to the weakening of the structures of the bone, which in turn causes a loss of structural strength. We determine the strength of bones through their bone mineral density which is very common to have monitored as we age to help us become aware of how our bones are progressing. Osteopenia and osteoporosis are essentially the same condition but are used separately to determine the severity (Osteopenia being the warning sign for osteoporosis) of decreased bone mineral density.

Why does it happen?

There are a number of reasons that osteopenia and osteoporosis can develop and it is more common in females than males. Genetics, race, gender, age, activity levels, and diet, all play a factor in how our body builds up its bone mineral density. When we are young our body is constantly building its bone mineral density and its peak performance is roughly around the time we start to go through puberty. Following puberty, we continue to build bone mineral density but just a gradually slower rate. Diet and activity play a role as well, as your diet is important in making sure your body is getting the proper nutrients needed to help build your bone strength. While activity is important as the load we put through our body and bones helps tell the body that more bone strength is required to keep up with our activities. Unfortunately for females, going through menopause is a big factor in how the bones maintain their strength as the hormonal changes that happen can lead to an earlier onset of osteopenia.

What can I do to help?

Since we cannot control our age and genetics, it is important to focus on the modifiable factors to help prevent the progression of decreased bone mineral density. Maintaining a healthy diet can make sure your body has the proper nutrients to fuel your daily activities and help it grow. Seeking the advice of a dietician can be useful if you’re unsure of where to start. Maintaining an active lifestyle and performing activities that involve weight bearing (walking), body weight, or increased loads to help the bones maintain their strength. Seeking the advice of a physiotherapist can help get you started on exercises that are suited for your activity level.


The Importance of Exercise

The Importance of Exercise

The Importance of Exercise 800 864 Ace Health Centre

The Importance of Exercise


Why exercise?

Exercise has so many benefits which go beyond just being able to lift heavier weights. Exercise has been shown to benefit mental health, energy levels, weight management, injury prevention, decrease falls risk, decrease mortality, decrease the risk of type 2 diabetes, increase muscle and bone health, reduce in risk of chronic health conditions, and can even help decrease the risk of some cancers.


What if I don’t like going to the gym?

We typically think of exercise as going to the gym and lifting heavy weights. However, exercise can mean different things to different people. Exercise should be something you enjoy or doing something with a group of friends to make it more enjoyable. Exercise can be as simple as going for a daily walk, swimming laps in the pool, riding a bike, surfing, and of course, going to a gym. What if you don’t like the gym environment but like the idea of using weights or other gym equipment? There are plenty of ways to build up a home gym with weights and equipment if you have the space, or you can join an exercise class with others to help make it a more social event throughout the week. The important thing is that you continue to ask your body to move within your limits and gradually increase the challenge as you see fit.

How should I get started?

Finding something you will enjoy should be the main thing and something that you will want to do. A few ideas include getting 8,000-10,000 steps a day if you enjoy walking. If you do enjoy some weight lifting try to incorporate 2-4x/week to help increase muscle strength and bone health. If you find compliance difficult, start small with 10min a day and increase gradually as you make it part of your daily and weekly routine. Other tips could be after work try changing into exercise clothes so you build a habit of getting ready for exercise. You can even tell a friend or family member that if you don’t meet your exercise goal for the week you owe them a prize ($100, dinner out, picking up a house chore for them). If you’re starting small that’s great, the important part is that you’ve started. If you already do some exercise but are not sure if it’s enough, you should be trying to perform at least 150min/week of moderate-intensity exercise.

So whether you’re there already or getting there, keep up the good work and remember to continue building a habit that is sustainable so that you can enjoy more of life. And remember you can’t go wrong getting strong. Contact us today to help us prepare an exercise programme. 

Medial Collateral Ligament sprain

Medial Collateral Ligament sprain

Medial Collateral Ligament sprain 800 426 Ace Health Centre

Medial Collateral Ligament sprain

A medial Collateral Ligament sprain is a very common injury.

What is the MCL?
The medial collateral ligament makes up part of the support system around our knees on the inner portion. It originates above the joint line (femur), crosses it and attaches below the knee joint line (tibia). The MCL is made up of collagen fibres with little elastic properties which helps aid in its function of knee stability/control. A ligaments ligament’s job is to maintain stability within the joint and control excessive motion.

Causes and Grades of a Medial Collateral Ligament sprain
In most cases, a medial collateral ligament sprain is injured as a result of an outside force hitting the knee. For example,  getting tackled at the knee from the side in rugby. This force may cause twisting or bending of the knee which can potentially cause tearing through the ligament.

There are 3 different grades of injury when it comes to ligament injuries:

  • Grade 1 is when there is minimal damage done to the ligament but enough to cause tenderness, swelling and pain.
  • Grade 2 is similar to Grade 1 with an increase in pain and swelling while also feeling instability within the knee.
  • Grade 3 is seen with severe pain, and swelling, and you may have heard a popping sound during the injury.

How to manage or prevent an injury
Although some injuries can be outside of our control we can help limit our risk. It is always important to have a proper warm-up before beginning any exercise or sport. Maintaining a good balance of exercises focused on mobility, balance, and strength.

If an injury does occur it’s important to seek the advice of a physiotherapist. Working with a physio can help maintain swelling, tolerance to weight-bearing, and knee movement. Exercise needs to be progressed to regain strength and stability through the knee. Working toward building the knee back to not just its original form, but better in order to prevent another injury.

Blog entry by our physio Dr Jeoy Timpano. Contact us today to book in and get your MCl checked.

Rotator Cuff Injury

Rotator cuff injury

Rotator cuff injury 1500 750 Ace Health Centre

Rotator cuff injury

Have you ever experienced continuing shoulder pain in the upper arm/shoulder blade? It’s more than likely related to rotator cuff injury/weakness

But what is a rotator cuff injury?

The Rotator cuff is a group of 3 muscles that help stabilise and move the shoulder. The rotator cuff is a commonly injured area resulting in tear, Tendinopathy or bursitis.

#Tear is an acute episode of overstretching the tissues until they are damaged. These injuries typically cause intense and immediate pain. Usually occurs with some sort of traumatic mechanism car accident, fall onto the shoulder, lifting heavy items etc.

#Tendinopathy is an injury caused by chronic overuse. Repetitive strain is placed on the muscles with not enough recovery time in-between. This causes the muscle to become inflamed and poor in integrity.

#Bursitis is the inflammation of a bursa that helps protect structures in the shoulder (like a cushion). This can be acute or chronic. This is caused by the shoulder being too unstable, usually from rotator cuff injury/weakness.

Although the rotator cuff has individual actions its main role is shoulder stability.

The shoulder joint itself is a ball and socket joint, but with one large ball (arm) and one small socket (shoulder blade). This allows for a great range of motion but poor stability of the joint (can pop out easily). The group of muscles called the rotator cuff comes off the socket, grab the ball and pull the ball back toward the socket to increase the stability of the joint. Thus they are working most of the time in all different positions to hold the two together.

Common symptoms

Rotator cuff injury can be but is not restricted to the following;

  • weakness through shoulder
  • Loss of shoulder full range of motion 
  • Pain when lying on the effect side
  • Clicking or grinding noises 
  • Pain with overhead or lifting activities
  • Trouble reaching behind your back

Individuals at risk

  • older age groups (>40yrs)
  • Sedentary lifestyle
  • Jobs with a repetitive shoulder strain
  • Sports with repetitive shoulder strain (throwing/gym)
  • Previous shoulder injuries

This conditioning is diagnosed either by imaging (US or MRI) or assessment by a skilled practitioner such as a physiotherapist or sports Dr. 

This article was written by our physio Christian. Call us today to book in with him if you have a shoulder injury.

Acute inflammation

Acute inflammation

Acute inflammation 482 641 Ace Health Centre

Acute inflammation

Acute inflammation we hear about it all the time but what actually is it? And are there any quick things I can do at home?

What is inflammation;

Inflammation or commonly known as swelling is the build of fluid in an area in response from your immune system to the body’s health. This can be caused by damaged tissues or an increased immune response (particular conditionings or fighting off substances that aren’t meant to be in your body i.e sickness).

Acute inflammation is a normal bodily process that your body will manage naturally within 3-5days. Chronic inflammation can arise from unhealthy lifestyle patterns and not managing inflammation properly, this can last from months to years depending.

Signs and symptoms of Acute inflammation;

  • redness of the surrounding skin 
  • The skin around the affected area is warm to touch
  • Joint pain/stiffness
  • Bulging of the skin around the affected area
  • Bruising around the affected area

Factors that increase Acute inflammation;

  • alcohol and smoking 
  • High Body mass index (BMI) within obesity ranges (with the absence of muscles)
  • Frequent high-intensity training or no exercises 
  • Chronic stress
  • Poor die

Early management;

Acute inflammation can be easily managed by your body, but it can also be helped with the RICE principle, which stands for Rest, Ice, Compression and Elevation.

  • Rest; rest is great for inflammation due to decreasing irritation the inflammation can continue to get managed by your body 
  • Ice; ice decreases blood flood thus decreasing fluid build-up, it also helps distract from pain!
  • Compression; compression is another great way of limiting fluid build-up, compression can also help get rid of inflammation by assisting the lymphatic system
  • Elevate; most fluid comes from blood, so elevate the injured area above the level of the heart to prevent the continual build-up of fluid


Blog by Christian (phyiso) – Contact us today if you have any injuries or issues that many have inflammation and see how he can help you. Contact us. 

Is my pillow causing headaches and neck pain?

Is my pillow causing headaches and neck pain?

Is my pillow causing headaches and neck pain? 1600 800 Ace Health Centre