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Archive for category General

How much exercise do I really need to do?

“How much exercise do I really need to do?” – A question that many of us ask

This great article provides the answer to this question and the ways exercise can be incorporated into our daily routines.

The video within this article provides 7 tips which are really important to ensure you don’t burn-out and lose interest in your exercise routine.

As the article states “Exercise is addictive if you are doing it right.”


To read the article CLICK HERE


“How soon after the birth of my baby can I return to my exercise routine?”

At pre-natal classes one of the burning questions many women in their first pregnancy ask is “How soon after the birth of my baby can I return to my exercise routine?”. 

As a Women’s Health Physiotherapist, this is one of the hardest questions to answer. So I don’t. There is no answer.

Taking into consideration the effects of the pregnancy on your body, the type of delivery, pre-pregnancy fitness levels, post-natal expectations and your support network here are a few points to help you make a plan.

Tips for returning to Sport after you have had your baby:

  • give yourself time!
  • wait for your 6 week check up before starting any group exercise classes
  • start reconnecting with your pelvic floor within 2 days of the delivery
  • aim to build strength slowly over a 16 week period
  • have a post-natal Pelvic Floor and Abdominal check before returning to high impact and higher intensity exercise
  • don’t expect your body to return to it’s “normal” pre-pregnancy state
  • accept that you will have a new normal, a new routine and have to make new goals with your new body and baby

For further help and guidance please CLICK HERE or contact us at Take Control Active Rehab and make an appointment with our Women’s Health Physiotherapist.


‘I wish someone had told me’: Why we need to talk about women’s pelvic floors

A great article of the effect of pregnancy on many women’s bodies and the fear and issues it creates!

Dagmar our skilled Women’s health physio is the ideal person to see for those issues you don’t really want to talk about and exercise programs to take control of your body.

Find full article:

Tendon Advice

A must watch to understand how the right Physio advice and exercise prescription can provide a solution to tendon pain despite degenerative changes.

A positive Biopsychosocial solution . A multidimensional approach is what we are good at as Sports Physios

Optimising Bike Set Up to Maximise Cycling Performance and Minimise Overuse Injuries

The interaction between the Athlete’s body and the sporting equipment used in cycling is highly complex and influenced by many variables including the anthropometric measurements of the cyclist, their flexibility,cycle specific strength and even neural mobility.

Optimising Bike Set Up to Maximise Cycling Performance and Minimise Overuse Injuries.pdf

Retraining the Virtual Body – Dynamic Control vs. Stiffness

Dynamic motor control of the lumbo/pelvic/hip region involves complex movement patterns and interrelated kinematics of many joints.

Retraining the Virtual Body – Dynamic Control vs. Stiffness.pdf

The Importance of Core Strength In Cycling

Cyclists spend many hours in the same position while pushing hundreds of watts through the pedals. When riding, some muscles will be used to hold the Cyclist in position, while others are working to generate power through the pedals.

The Importance of Core Strength In Cycling

Designing a Spinal Stability Program to Break the Recurrent Pain Cycle

Designing a Spinal Stability Program to Break the Recurrent Pain Cycle

Why is correct lifting technique important?

One of the most common causes of lower back injury is incorrect lifting technique. When you lift an object with bad posture, the muscles in your back become inhibited and do not work correctly. This causes a greater load to be placed through the bones, ligaments and discs in your spine which may lead to injury.

Here are some tips to minimise the risk of injury:

  • – Get your body as close as possible to the object you are going to lift
  • – Have your feet placed shoulder-width apart
  • – Bend through your hips and your knees (not through your back!)
  • – Maintain a nice long and straight spine while you lift

Why is taking Vitamin C important?

Complex Regional Pain Syndrome (CRPS) is a serious condition which can occur after an injury or surgery. It can cause severe chronic pain, swelling, extreme sensitivity and changes in the skin. These symptoms are a result of dysregulation of the autonomic nervous system and is often a very debilitating condition.

Research has shown that the development of CRPS after surgery can be reduced by 70% by taking 500mg Vitamin C tablets for 50 days.

Prevention is the key for this condition. If you are heading into surgery it is definitely worthwhile discussing with your Pharmacist or GP about taking some Vitamin C supplements.

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