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We are looking for our women’s health and fitness focused physio to join our fun, supportive and growing team on Saturdays! This is a permanent role and would suit a physio with group instruction experience.

The low-down:
⭐️ Permanent position, half or full day Saturday (you choose!)
⭐️ Role is predominantly pre/postnatal reformer and fitness classes, with clinical/in-room hours could also be available for those able to commit to a full day (we still have you out by 2pm! 💁🏻‍♀️)
⭐️ Weekday hours maybe be available if you want to flesh out the role, but not required.
⭐️ Pilates qualifications a must (ideally includes reformer)
⭐️ New grads with a keen interest in women’s health and fitness, plus a team-focused and can-do attitude are encouraged to apply

What BeActive can offer you:
💙 Clinical coaching, mentoring and case conferencing
💙 A supportive, fun and passionate team of physiotherapists, allied health professionals and support staff
💙 Detailed onboarding program designed to ensure you are fully equipped and confident to hit the ground running
💙 Access to weekly in-house professional development program and training
💙 Annual allowance for external professional development programs
💙 Great opportunity for those with a passion for women’s health
💙 Beautiful, renovated studio in a great location (High Street Armadale/Prahran precinct!)

If it sounds like perfect fit , we would LOVE to hear from you! Please send your CV and cover letter to Betsy (studio manager), betsy@beactivephysio.com or call 1300 550 622 if you would prefer to talk it through first 🙂

We hear the word “weak” thrown around a lot when it comes to describing pelvic floor issues. If you have experienced urgency (having to rush to the bathroom), leakage or heaviness, you might have imagined your pelvic floor like a floppy sheet of cooked lasagne! But did you know that all of these issues could be due to your pelvic floor muscles being too tight, or holding too much tone and unable to relax? This is known as hypertonic pelvic floor, and it can cause a host of problems in addition to symptoms of incontinence.

What is a hypertonic pelvic floor?

Simply put, it refers to high tone within the pelvic floor muscles. Similar to if you have tightness in your neck or shoulders, you can also get muscle tightness in your pelvic floor muscles. Holding too much tone consistently, over long periods of time weakens the pelvic floor. When muscles stay short and tight, they can’t contract and relax in the way they are designed to – they get tired and ultimately can’t do their job. It is important to note that having a hypertonic pelvic floor is not uncommon and affects many women, especially younger women, or women who have not had children (but that doesn’t mean postpartum women don’t have hypertonic pelvic floors!).

Signs of a hypertonic pelvic floor:

  • Constipation or difficulty emptying bowels
  • Difficulty emptying the bladder
  • Pain inserting a tampon
  • Pain during penetration/ intercourse
  • Urinary incontinence or even overactive bladder symptoms
  • Lower back, abdominal, pelvic or coccyx pain

There are specific things that can make it worse. These include stress, pain, and overdoing your pelvic floor exercises and not releasing after each contraction. Sucking your stomach in all day (definitely not required!) or not letting it fully relax can also contribute to your pelvic floor holding too much tone.

Now, let’s talk about what can help alleviate hypertonic pelvic floor:

  • Assessment and release: Our team of experienced pelvic floor physiotherapists can assess your pelvic floor and individual concerns, and use therapeutic techniques such as internal pelvic floor release, release of other muscles around the pelvis, relaxation techniques such as meditation and deep belly breathing, down-training the pelvic floor muscles (focusing on the release phase), and specific stretches. But it’s not a one size fits all approach!
  • Down-train: Many women focus only on the contraction part of the pelvic floor exercise and don’t give enough attention to the release phase. Practicing deep belly breathing and relaxing the pelvic floor muscles during this phase can help. It’s also important to ensure your entire body is fully relaxed – holding too much tension in your body can make it very challenging to switch off the pelvic floor.
  • Stretches: Specific, hypotonic pelvic floor stretches can also be useful in reducing pelvic floor symptoms. An experienced physiotherapist can guide you through a tailored stretching program and develop an exercise routine that will work best for you.

Managing hypertonic pelvic floor can be challenging, but it’s important to know that it’s a common problem and there are effective treatment options. Remember, listening to your body and seeking help from an experienced pelvic floor physiotherapist early on can prevent the symptoms from getting worse. Incorporating relaxation techniques, doing specific stretches, and paying attention to down-training the pelvic floor muscles can all contribute to alleviating hypertonic pelvic floor symptoms.

At BeActive we like to think of caesarean section recovery as a way of making friends with your scar, no matter your birthing experience or what stage you are at postnatally. One way that you can do this (and it’s clinically backed by fantastic research too!) is by c-section massage. Plus… we all love a massage, don’t we?

Caesarean scar massage helps you to get to know your beautiful body again. Beyond this it has many other benefits. These include:

  • Reducing scar pain
  • Increasing blood flow to the area for tissue healing
  • Improving tissue mobility to prevent adhesions and chronic pain
  • Tissue de-sensitisation.

Why is c-section scar massage important?

As your body heals it creates a new, different layer of tissue called ‘scar tissue’. Scar tissue is less mobile and likes to attach itself to other body tissues nearby. A caesarean procedure requires 7 layers of tissue to be cut and re-sutured back together. When any of these layers don’t glide over each other smoothly it can lead to pelvic floor dysfunction, abdominal pain and lower back pain to name a few. So, it’s particularly important that we get it gliding.

 

 

 

 

 

Image credit: Dinah, 2007

When to start? How often? How long?

  • When: Once you have permission from your care team/provider/obstetrician.
  • Frequency: Daily
  • Duration: 5-10 minutes. We like to do it during/after a warm shower when you’re maxo-relaxo!

How to do it?

  • We understand that for some people c-section scars also carry an emotional load. Be gentle on yourself. Begin slowly – you may even start by just looking at it in the mirror.
  • Start with a very gentle pressure using the pads of your fingers and gradually increase the firmness as tolerated.
  • Use an unscented oil, soap or body wash.
  • See below image: #1 and # 2 can be started immediately. #3-6 can be started once you have clearance from your care team.

 

 

 

 

 

 

How your physiotherapist at BeActive can help:

  • Assess the firmness of the scar
  • Assist in massage techniques
  • Pain management strategies
  • Product recommendations to help with scar tissue healing
  • Reassurance, support and encouragement!

If you would like more information on caesarean massage or would like to book an appointment, you can call our team on 1300 550 622.

Emily x

 

 

 

 

 

 

 

Emma Tregear, Physiotherapist

As soon as the weather warms up, sandals, slides and thongs come out of the closet and become our footwear of choice over the summer months. Unfortunately, they aren’t doing any favours for our feet. Suddenly we are walking a stack km’s in footwear with very little support and it’s our legs, hips and spines that often feel the impact.

Who knew that a sore shin, calf, pelvis (looking at you preggies!) or low back could be related to unsupportive/poor footwear? If this is ringing true, it might be time to give your feet some arch support.

 We all have different arches and they impact our walking and loading patterns uniquely.

Source: https://archiesfootwear.com.au/

High Arches: Those with high arches tend to load on through the balls of their feet and heels and have a tendency for excessive supination (loading on the lateral edge of your foot).

Low Arches: Those with a more shallow arch, which results in less than optimal support for the feet. This can often lead to overpronation (the foot rolls in more than is optimal).

Flat Feet: If you have flat feet, you will have little, to no discernible arch. This will often result in excessive overpronation.

We also experience changes in our feet and arches during pregnancy. Due to increase in weight on those foot ligaments as well as some of the hormones of pregnancy (Relaxin), the ligaments in the feet, including our arches, become more stretchy and we often see a reduction in the height of the arches. This can reduce the stability of the foot (as well as other areas of the body) and can be a cause of pelvic girdle pain in some women. Add improper summer footwear in to the mix and you have the perfect storm for onset of pelvic girdle pain.

Thankfully there are some quick and easy ways to increase the support through our arches and feet and potentially decrease some of the issues mentioned above.

  • Superfeet inserts (available at BeActive): These are perfect for flat closed toe shoes, or more structured open-toe shoes. They come in a few different sizes and can be trimmed for a custom fit.
  • Archies thongs (available at BeActive – range of colours) : Archies have built in support that works for most arch types, no extra inserts required so they win for convenience.

Unsure if you would benefit from arch support? Book an assessment with one of our physios to discuss your individual concerns, or give Archies thongs a go over summer. They are a low cost option, work for most feet types and come in a variety of colours and sizes, making them the perfect upgrade to your standard issue (and no support!) thongs.

Special offer – 20% off all stock in-studio, including Archies and arch support inserts until December 24th, 2021. Buy for yourself or give as a gift for the active person in your life who could do with a more supportive summer footwear option.

 

Colleen Mahony
Exercise Physiologist (AEP)

Apparently blocked ducts during lockdown is a thing! We have recently seen an increased number of mastitis cases at BeActive. Fortunately there is a lot you can do to help. See below for a summary on mastitis including what it is, signs and symptoms, how we can help as physios, and how you can try to prevent it.

What is mastitis?

Mastitis is swelling in the breast tissues. It can occur at times of oversupply of breast milk in the dust few days after baby is born, when baby’s growth spurts, when weaning and for other reasons.

Signs/symptoms…

Increasing firmness, redness and often discomfort over a small or large area of the breast, generalised unwellness, fever, aching joints and headaches. Every case is different and you may experience all or some of these symptoms.

How we can help…

Please seek advice as soon as you suspect mastitis. BeActive Physiotherapists are trained to treat mastitis. After calling with a mastitis query we will promptly assess you, give advice and education to aid your quick and safe recovery and administer treatment ultrasound for 3 to 4 consecutive days.

Prevention…

  • Avoid firm massage or pressing on breast tissue
  • Avoid wearing breast support garments or shirts that leave marking on the breast tissue
  • Breast feed equally on both breasts
  • Seek advice from a Lactation consultant before commencing a breast feeding weaning journey

Mastitis is one of those conditions where a “wait and see” approach can be detrimental, early advice and treatment is key. If you would like more information on mastitis treatment or would like to book an appointment, you can call out team on 1300 550 622.

Due to the time sensitive nature of this condition we prioritise mastitis bookings to ensure you get the care you need (and fast!). For feeding advice and support, we also have an onsite lactation services with Amy Roylance, Dietitian and Lactation Consultant.

Tanya x

 

 

 

Tanya Szylkrot, Physiotherapist

You may have heard that the second trimester is like the “honeymoon period” of the pregnancy; where the nausea has settled, you don’t feel huge yet and your body feels almost back to normal. Well, I’d heard from enough women that this is quite often a myth, so my mindset was to expect anything and everything.

To my pleasant surprise, I did feel like I fell into a “sweet spot” during this trimester. My nausea settled around week 14, I was sleeping well and my tummy hadn’t grown too much so I could move around freely. Like many women at this stage, my energy levels were back up so I was also motivated to exercise at a higher level than I could muster up in the first trimester, so that was a welcomed relief.

The second trimester is for most, a great opportunity to focus on your health and fitness. Now you might be starting to feel a little more like yourself, focusing on building strength and stability in preparation for motherhood. A big shout-out to those still not feeling good or dealing with nausea…you are genuine heros!

2nd trimester exercise options:

  • Walking: I loved getting out for regular walks, much more enjoyable with more energy and it’s a great low impact cardio option for the 2nd trimester.
  • Prenatal reformer classes: Upping the intensity and load at this stage felt right, especially when supervised by the BeActive physios. Trying to use that extra energy whilst I had it!
  • Spin: This is another great, low-impact cardio option. I was getting in regular 20min spin bike sets whilst instructing pre/postnatal fitness classes…suddenly these felt great again! It’s important to self-paced using the “TALK” test, making sure you can always finish a sentence (easy for me to self-monitor, you can’t instruct if out of breath!).
  • Home workouts: Lower intensity/impact interval training.
  • Swimming: Great low-impact cardio, fully supported by the water. 
  • Pelvic floor: Minimum 3x daily sets…it’s easy to forget but building them into your daily routine is a huge help (e.g. traffic lights, brushing teeth, before you go to sleep).

This trimester also gifted me with the incredible experience of feeling my baby move inside me. Started off with small, sporadic kicks at night that turned into regularly timed rolls, bounces and hiccups throughout the day. This is when the whole pregnancy journey really hit home – I became acutely aware that I had a little human inside of me!

During this trimester, I gained a huge appreciation and respect for the female body. It is astounding what it can do and how it can adapt throughout pregnancy. AND the fact that this is all happening whilst the woman just continues living her life, working her job, raising other children. It’s epic!! I’ve watched women through these transitions, but to go through it myself has been a humbling and mind-altering experience. So take home message – enjoy the energy (if you’re lucky enough experience it), keep exercising and modify if needed, and enjoy those baby kicks!

Emma x

Emma Kazmirowicz, Physiotherapist

I was never a home workout kind of person until life in lockdown began. The daily walk wasn’t quite giving me the satisfaction of getting a good workout so I started virtual classes. I questioned myself on how I was going to stay motivated, I wasn’t being held accountable by signing up for a class, taking up a reformer bed and having to show up to the studio. Fast forward a few sessions I was hooked and I’ll share why…

Whether you are working from home, pregnant, spending most of your time at home with your baby, or all of the above, virtual classes are for everyone. There are so many benefits why virtual classes are such a great option even after Covid and lockdown.

Flexibility 

Finding just 20-30mins each day, at a time that works for you, really gives you no excuses for not fitting that dose of exercise into your day. You might use the time as a break away from your desk, take a morning class to boost your energy for the day ahead, or for that “me” time while your little one is sleeping. Depending on your daily schedule, you really can choose any time that suits you.

Exercise safely from home

With a Physiotherapy led exercise program, exercises are carefully chosen to keep you moving as safely as possible, minimising your risk of injury, compared to some online offerings. Exercises like jump squats, loaded lunges, army-style crunches can work for some, but for those of you who are pregnant, newly postnatal or still building your fitness, these exercises can be problematic. Most Physiotherapy led programs (such as BeActive Home) include modifications and variations to cater for your needs and meet you at the stage you are at, so it’s like having your Physio in your living room!

Mental health

We all know the positive psychological benefits that exercise has on our mental well being. During these challenging times our mental health has been put to the test, so having access to virtual classes really allows you to take that time out of your day to clear your head, leave the stress of the day behind and get some of those mood boosting hormones circulating.

Convenience

Removing the travel time to and from home makes your exercise session that much more efficient. If time is of the essence, a short, sharp and efficient virtual class is all it takes for your body and mind to reap the benefits, whilst also removing the stress of getting to and from your class. BeActive at Home on-demand classes range from 10min – 30min, with Saturday live classes taking just 30min for you to achieve that post-workout glow without having to leave the house.

Consistency

Too hot? Raining a river outside? Kids are sick? Unexpected work meeting crop up?  Virtual classes are not weather dependent, do not rely on transport and work with most things life throws at you. If you were planning a morning workout and it didn’t happen, you have ready to go content to jump into as soon as the opportunity arises. Online is 24/7 and not constrained by traditional business hours. This allows for a more consistent routine and commitment to your health,

All fitness levels

Good virtual class platforms will allow you to choose the classes that are suitable to your body and your current fitness level, or point you towards a certain collection of classes, e.g. BeActive at home offer separate sections in our members portal catering to pregnancy, postnatal recovery and general core and stretch pilates.

Tip – Look for classes that require minimal equipment required, you can keep working towards your goals and as you get fitter and stronger you can always add some extra equipment like Therabands and weights to get the most out of your exercise.

Affordable

Virtual offerings are often less costly than their in-studio counterparts, providing great value for money. You can also boost your results potential and combine this lower cost alternative with in-studio services and get the best of both worlds! BeActive in-studio members can have access to BeActive at Home for an extra $10 per week, or free of charge for unlimited members.

Virtual classes have really come a long way since Covid-19 put us into lockdown back in 2020. If you are finding it hard to stick to your exercise goals or are looking to set new ones, mix things up and give virtual classes a go!

BeActive at Home special offer à 20% off all 1,3 and 6 month memberships. Use code BA20OFF at checkout.

No two pregnancy stories are the same. For me, I felt like nothing was different for the first six weeks and then it started to creep in – the background feeling of nausea and general “blah-ness”. Morning sickness was certainly a misnomer in my experience – I actually felt pretty good throughout the day (so long as I had access to snacks!) but in the evenings after dinner I began to feel the nausea settle in and not leave until I got to bed. I never threw up but I certainly didn’t feel great. Sleeping was a relief, because it meant I could sleep away and wake up feeling better again…to start the cycle all over again.

I was also going through this patch during Stage 4 Lockdown which added to my general “blah” feelings. I didn’t feel great, didn’t feel like doing anything and there was nothing to do anyway! I wasn’t telling many people at this stage either, and I felt like I couldn’t get excited yet. I felt quite closed off from everyone for so many reasons. I continued exercising during this time, and just listened to my body and took it easy when I needed to. Very quickly, it started to feel weird doing abdominal exercises and I started to notice my pelvic joints like I never had before. However, as I continued exercising in a slightly modified manner, I found that I always felt significantly better afterwards – mentally and in terms of my nausea and energy levels.

I hear from many of my patients that exercising in these first three months is the LAST thing they feel like doing and I can totally understand that! I would just say, from my own firsthand pregnancy experience, and from being a Physio, just listen to your body on a daily basis. Exercising safely has the potential to increase the good hormones and chemicals in your body that may help you feel better like it did me. However, don’t judge yourself harshly and try not to compare yourself to others. For some women this first trimester can be debilitating, and for others it can be a breeze.

If you feel up for it on any given day, then take advantage of that and go for it. You may find certain times of the day are much better suited to exercising, so start to make that part of your schedule. Have snacks at hand in case you feel the nausea creep in (I sometimes walked with a few crackers in my pocket). Leaving the house may feel too daunting, so get on the floor and do some gentle yoga or pilates moves. Whatever you can muster up.

And remember, this won’t last forever. You will feel better again soon. Your body is doing something new and profound. You’re amazing!

Emma x

Emma Kazmirowicz, Physiotherapist

With more time spent at home, it’s important we don’t let this disruption derail our exercise routine – we need to adapt and find new ways to keep moving! The government has encouraged us to exercise, and we know that this is an enormous impact on both our mental and physical health, including immunity.

We also know that tailored, one-to-one exercise is both motivating and can be highly effective in helping you achieve your goals. Having an experienced practitioner available each week to check your progress, troubleshoot any niggles you might be experiencing, and exercises as you get stronger is invaluable.

We are now set up for online consultations and can help you from the comfort of your own home. These online consultations are now eligible for rebates from most private health insurers, plus Medicare rebates are available for those who are eligible (as determined by your GP – referral required).

Get your workout done anywhere, at a time that suits you. No fuss, minimal-to-no equipment needed…it’s that simple. Our Physios will guide you through your exercises and provide real-time feedback, making sure you are working towards your goals.

Book your online consultation HERE or call us on 1300 550 622 for more information.