‘Enlightening Conversations’ - Physiotherapy
My first guest for ‘Enlightening Conversations’ is director and principal physiotherapist of Mittagong Physio and Pilates, Matthew Ott.
Unfortunately for many client’s, treatment programs have taken a turn in the last few weeks with the current world climate. Do you have any advice for patients to maintain their rehabilitation momentum and treatment programs at home?
I think during times of such uncertainty it has never been a more important time to focus on the things in your life you can control such as your rehabilitation or home exercises and to prioritise your health.
Firstly I feel establishing 'a new' routine is important as many of my patients are finding reduced compliance despite having more time at home and that is because their typical routine has been disrupted.
Secondly I would call on support of the abundance of local health professionals for guidance, encouragement and refinement of your program. Just because you cannot be face to face with your physio or exercise instructor doesn't mean they cannot help. Personally speaking I really appreciate my clients who reach out to me via phone, email or tele-health so I can assist and 'nag them' to continue with their home based rehab.
Finally it is important to remember that your rehabilitation journey is rarely a linear recovery and reduced compliance and issues along the way are often encountered. How you navigate these bumps along the road to recovery is ultimately the most important factor for you to reach your end goal.
What are your top 5 exercises to maintain musculoskeletal strength while in isolation?
Thats a hard question as there are lots of great resistance training exercises and it will also depend on your level of strength and fitness or any injuries you may have....
Here goes;
1. Squats / Lunges (Body weight or dumbbells in hands) great to get a lot of muscle mass working at once
2. Bridges - Double or Single Great to get your posterior chain (Glutes and hamstring) firing
3. Back extensions over the exercise ball - I feel having strong lower back muscle helps prevent my back from aching at the end of the day
4. Push ups - Body weight - can be done on knees if you lack upper body strength
5. Reverse flyes with band - important for shoulder and upper body posture by strengthening muscles such as rhomboids deltoid and your rotator cuff.
Do you have any tips for staying injury free during this time at home?
My patients with aches, pain or injuries often seem to fall into two categories; those who over exercise OR those who under exercise. I feel both could be applicable to many people while at home or in isolation.
Firstly ensure your exercise goals mapped out and within a sensible time frame - i.e. Run 5 KM's in 4-6 weeks or build my vegetable garden over the next 2 weeks - and gradually work towards them rather than try to complete it within the first weekend!
Trying to give yourself 'active rest' / 'recovery' days between vigorous exercise bouts using restorative practices such as yoga and pilates is often a good idea.
What current services are you guys providing at Mittagong Physio and Pilates?
The current situation has led to a rapid shift to an online way of functioning for many physios and other health practitioners.
Currently we are providing physio consultations online via Telehealth which is proving to be an effective way to reach out to patients during these challenging times and help them with their injuries and rehabilitation.
My wife Jules is running Online group and individual pilates classes which so far have been a real hit.
Our doors are also still open for patients with severe injuries that need direct physical examination and treatment.
What are you and your family doing to stay fit and healthy during this time of isolation?
Personally I try to go for a 30-45 minute run or ride most days of the week - breaking no world records in the process - with a combination of the above strengthening exercises. I find exercise meditative and allows me an opportunity to process all the craziness going on in the world right now.
Occasionally my wife and I do some Yoga or Pilates together while our two children are crawling all over us.
I am eagerly anticipating trying some of the online classes that local health professionals are running and establishing a weekly class to attend.
Each day my family and I are going on a walk around the block near our home in Berrima. It has been so important to give the family a chance to breathe fresh air and get some sunshine on our faces. However it never ceases to amaze me how drawn out a walk can be with a 3 year old on a push bike stopping every 5 meters!
Matthew is the Director and Physiotherapist at Mittagong Physiotherapy and Pilates.