This month, we say a heartfelt goodbye to Mikaela, our talented Senior Remedial Massage Therapist and Allied Health Assistant. Mikaela has been an integral part of our team, bringing warmth, professionalism, and exceptional care to every client she’s worked with.

Her clients have consistently praised her for her skilled hands, compassionate nature, and deep understanding of holistic health. Whether she was easing pain or simply lending a listening ear, Mikaela made a lasting impact—one that won’t be forgotten.

We know her next chapter will be as bright as the one she shared with us, and while we’re sad to see her go, we are incredibly grateful for the time we’ve had together.

Thank you, Mikaela – for everything. You will be deeply missed by your team and your clients alike. We wish you all the very best on your next adventure!

Mastering the Push-Up: Strength, Stability, and Smart Progressions

By Physiotherapist, Matthew Hallandal

The push-up is a versatile and effective bodyweight exercise, offering numerous benefits for building strength, endurance, and mobility of our upper limb, core and leg muscles. To perform a push-up correctly, start by placing your hands slightly wider than shoulder-width apart. This hand positioning engages your chest and shoulders. If you instead wish to bias your tricep muscles bring your hands closer together with elbows by your side. Next keep your body flat and lower your chest to the floor and then slowly rise.

For variation and progression, you can increase the difficulty of your push-ups by elevating your feet on a bench or box. This shifts more of the weight onto your upper chest and shoulders, making the exercise more challenging. You can push up onto a ball to increase the stability requirements of the task.

Alternatively, for those looking to make the push-up easier, try performing it by putting your hands on a chair, kitchen counter, or even a wall. The higher the surface, the less body weight you’re pushing, making it a great option for beginners or those recovering from an injury. You can also push up with bent knees.

Push-ups aren’t just about building strength; they also promote the health of the tissues in your shoulders, improving their durability over time. Consistent practice can increase joint stability, reduce the risk of injury, and enhance overall arm longevity. By incorporating different variations into your routine, anyone can find a push-up style suited to their fitness level, all while reaping the benefits of improved strength and shoulder health.

Tayla’s Recent Physiotherapy Visit to Groote

Our wonderful physiotherapist Tayla has just wrapped up a busy week and a half on Groote Eylandt, providing care and support to the local community. She spent her time helping clients with their recovery, mobility, and pain management goals.

It’s always great to see the positive impact our outreach trips have — and we’re so proud of the dedication Tayla brings to every visit!

Creating New Habits – Small Steps for Long-Term Success

By Maddy Bedding, Accredited Practicing Dietitian

Building new habits can feel challenging at first, but with the right approach, lasting change is absolutely achievable. Whether your goal is to eat better, exercise more, or prioritise sleep, consistency matters more than perfection.

Start small: Focus on one change at a time. For example, swap soft drink for sparkling water, add an extra serve of vegetables to dinner, or include a balanced breakfast each morning. Small steps are easier to maintain and build confidence.

Connect your new habit to an existing one: This is called “habit stacking.” For instance, have a glass of water after brushing your teeth or prepare tomorrow’s lunch right after dinner.

Set realistic goals: Make your goals specific and achievable – instead of “I’ll eat healthier,” try “I’ll pack fruit and nuts for my afternoon snack instead of buying something on the go”.

Track your progress: Seeing your effort add up can be motivating. Use a journal, app, or calendar to celebrate your wins – like ticking off days you met your water or veggie goals.

Be patient and kind to yourself: New habits take time to stick. If you miss a day, don’t give up – simply start again the next time.

Small, consistent changes to your eating and lifestyle can lead to meaningful, long-term results. Progress, not perfection, is what creates real change.

The post Clinic Highlights: What’s New This Month appeared first on Active Performance Allied Health.

Kimberly grew up in Tasmania and joined the Australian Defence Force at just 17 years of age. After serving for more than 23 years, she made the decision to relocate back to Cairns, where she has enjoyed a mid-life gap year filled with travel, fitness, and home renovations. She enjoys yoga, running, socialising with friends, and relaxing weekends by the pool with her little cavoodle in tow. Kimberly has recently joined the team with a fresh perspective. With her warm and calm demeanour, she thrives on building connections and leaving a positive impact wherever she goes.

The Gut–Brain Connection: Why Your Digestion Affects Your Mind

By Maddy Bedding, Accredited Practicing Dietitian

You may have heard the gut called the “second brain”, and with good reason. The gut and brain are in constant communication through a network of nerves, hormones, and chemical messengers. This two way system, known as the gut brain axis, means that what happens in your digestive system can directly affect how you feel, and vice versa.

Around 90% of serotonin, often called the “feel good” hormone, is actually produced in the gut. A healthy balance of gut bacteria helps regulate this production, influencing mood, stress levels, and even sleep quality. On the flip side, when the gut is out of balance, due to poor diet, stress, or illness, it can contribute to symptoms such as anxiety, low mood, or brain fog.

Diet plays a major role in supporting this connection. Eating a variety of plant foods, whole grains, lean proteins, and fermented foods can help nourish beneficial gut bacteria. Managing stress, getting regular exercise, and prioritising sleep are also powerful ways to keep both your gut and brain in sync.

In short, caring for your gut health isn’t just about digestion, it’s also about supporting your mental wellbeing. Small, everyday choices for gut health can have a big impact on how you feel overall.

Farewell and Good Luck, Samir!

This month, we say goodbye to Samir, who is moving on from his role as a physiotherapist with us.

Samir has been a valued part of the team, known for his calm, professional approach and dedication to patient care. Over his time here, he’s built strong relationships with both colleagues and clients, and his contributions have been greatly appreciated.

We thank Samir for all his hard work and wish him every success in the next stage of his career. All the best, Samir — you’ll be missed!

Occupational Therapy – It’s a mouthful, but what does it mean?

By Occupational Therapist, Grace Booysen

Many people have never heard of Occupational Therapy (called ‘OT’ for short), and those who have often don’t understand exactly what Occupational Therapists do.

Simply put, Occupational Therapists are health professionals who focus on the things we do every day.

In the OT world, the word ‘occupation’ doesn’t necessarily mean our jobs. It means any task or activity we do. Yes, this can mean employment, but it can also be taking a shower, going grocery shopping, cooking a meal, going out with friends, and on, and on.

As you know, every person fills their day doing different things. Research tells us that being able to do things that are important to us has real and important impacts on our health, and that’s where Occupational Therapists come in.

Occupational Therapists support people to be able to do their tasks and activities in many different ways. OTs can teach people about different (and easier) ways to do things, provide education to increase your understanding or prescribe equipment that can make those things achievable. Every person is different, so OTs personalise their therapy to individuals.

Many people can benefit from receiving Occupational Therapy, because OTs work with people with all kinds of injuries, illnesses or disabilities. This includes physical, mental and social health.

Let me give you a few examples:

• If someone struggles with balance or standing up for a long time, an OT can recommend a shower chair so they can sit down while they shower.
• If someone struggles to use their hands steadily and can’t cook a meal, an OT can teach them different strategies which allow them to cook again.
• If someone struggles to remember important tasks, an OT can set up reminders for them or give them strategies to remember.
• If someone struggles to recognise their emotions and respond appropriately, an OT can show them how to recognise and react to their own emotions.

So, if you’re struggling to do a task or activity that you want or need to do, it might be beneficial to go see an Occupational Therapist.

The post Team News + Wellness Insights appeared first on Active Performance Allied Health.

Marcus and Maddy recently visited Croydon, where they hosted an exciting afternoon of activities at Croydon State School. The event featured a colourful colour run , a lively game of cricket, a sausage sizzle, and a fun-filled trivia game with prizes up for grabs.
The students had a fantastic time getting involved—their energy and enthusiasm made the day a huge success!

Imaging Findings for Lumbar Spine (Lx): Just a Piece of the Puzzle

By Physiotherapist, Josh Kiley

Imaging findings are a valuable tool in the diagnostic process, but they are just one piece of the puzzle when it comes to understanding and treating lumbar spine (Lx) conditions. While imaging techniques such as X-rays, MRI, CT scans, and ultrasound provide detailed pictures of the spine’s structure, they do not always explain the whole clinical picture.

Providing Education
It is crucial to provide correct education on imaging findings to prevent catastrophisation of the situation. Many patients have been led to believe that imaging abnormalities are the sole cause of their pain, which can lead to unnecessary anxiety and interventions. Educating patients about the commonality of imaging findings and their limited correlation with symptoms can help manage expectations and reduce this unnecessary fear.

The Limitations of Imaging
Imaging can identify structural abnormalities like herniated discs, fractures, and degenerative changes. However, these findings do not always correlate with the patient’s symptoms or functional limitations. For instance, many individuals with disc degeneration on imaging—such as older adults—may not experience any pain. Conversely, younger individuals with minimal imaging findings might suffer from significant lumbar pain. Studies have shown that by the age of 20, 37% of people show disc degeneration on imaging, and this prevalence increases with age, reaching 80% by the age of 50.
See table:

Individualised Treatment Plans
Physiotherapists take all available information—imaging findings, clinical assessments, and patient history—to create an individualised treatment plan. This holistic approach ensures that treatment is tailored to the unique needs and conditions of each patient. By considering the complete clinical picture, physiotherapists can focus on addressing the underlying causes of pain and dysfunction, rather than solely treating the imaging abnormalities.

Conclusion
In summary, while imaging findings are a valuable component of the diagnostic process, they are just one piece of the puzzle. A holistic approach that combines imaging with clinical assessment and patient history is essential for effective treatment and management of lumbar spine conditions.

Maintaining Weight Loss: Building Long-Term Habits

By Maddy Bedding, Accredited Practicing Dietitian

Reaching your weight loss goal is a big achievement, but maintaining it comes down to everyday habits. Having a set routine with groceries and meal planning is one of the best ways to stay on track. Planning ahead means you’ve always got nutritious options on hand and less need for last-minute choices.

Exercise also plays a role, but it works best when it’s something you enjoy. Whether it’s walking, the gym, or a team sport, finding movement you look forward to makes it easier to stay consistent.

It’s also important to have a way of keeping tabs on your progress – this might be noticing how clothes fit, energy levels, or simply checking in regularly with yourself. Catching small changes early helps prevent weight from gradually creeping back on.

Having staple meals for breakfast and snacks is another great strategy. Quick, balanced options you enjoy make healthy eating part of your routine, not a daily decision. Being mindful of portion sizes and limiting alcohol also makes a difference over time.

And if you do notice things starting to shift, don’t resort to crash diets. Instead, return to the strategies that worked for you the first time -planning, balance, and consistency.

Remedial Massage: A Natural Solution for Physical Discomfort

By Maddy Bedding, Accredited Practicing Dietitian

Unlike general relaxation massage, Remedial Massage is specifically tailored to your individual needs, making it a highly effective approach for managing a wide range of physical discomforts.

Below of some of the benefits of Remedial Massage:

Pain Relief
One of the most well-known benefits of Remedial Massage is its ability to reduce pain. Whether you’re dealing with muscle tension, joint stiffness, or soft tissue discomfort, remedial techniques target specific areas to relieve pain. Therapists work to loosen tight muscles, increase flexibility, and restore movement, all of which support the body’s natural healing process.

Stress Reduction
Remedial Massage also promotes mental well-being by helping to reduce stress and anxiety. Through improved circulation and deep relaxation, it can calm the nervous system and support the body’s natural stress response. This is especially beneficial for individuals living with chronic stress or fatigue.

Improved Posture
Spending long hours at a desk or sitting in one position can lead to postural imbalances, resulting in discomfort or pain in the back, shoulders, and neck. Remedial Massage helps address these imbalances by releasing tension and re-aligning muscle patterns, ultimately improving posture and overall mobility.

Enhanced Athletic Performance
For athletes or active individuals, Remedial Massage can support performance by increasing blood flow, improving flexibility, and speeding up recovery. It also helps prevent injuries and maintain optimal muscle condition.

Remedial Massage is a safe, natural, and effective way to manage pain, stress, and physical imbalances. Whether you’re dealing with chronic pain, poor posture, or everyday tension, a qualified remedial therapist can help guide you toward lasting relief and improved well-being. Book your session today and feel the difference

The post Move, Learn, Connect: Your July Dose of Health & Happiness! appeared first on Active Performance Allied Health.

Our recent Ladies Day On Country was a fantastic day filled with connection and fun. The ladies enjoyed painting, fishing, flying kites, sharing stories, and a delicious BBQ lunch. It was a beautiful day spent on Country, and we’re already looking forward to the next one!

What Is Dry Needling?

By Physiotherapist, Matthew Hallandal

If you’ve ever experienced chronic muscle pain or tightness, you may have probably heard of dry needling. Dry needling is a technique that can help relieve pain and improve muscle function. Though it may look similar to acupuncture, dry needling is based on modern Western medicine principles and focuses on treating tight bands of muscle that can cause pain and dysfunction (trigger points).

How Does Dry Needling Work?
A trained practitioner inserts thin, sterile needles directly into these trigger points. The goal is to reduce the sensation of muscle tension, improve blood flow, and restore normal function. Unlike acupuncture, which is based on traditional Chinese medicine and focuses on “balancing energy flow,” dry needling targets neuromuscular conditions and is backed by research on pain science and musculoskeletal function.

Benefits of Dry Needling
Dry needling is commonly used to treat:
Muscle pain and tightness.
Sports injuries such as strains and overuse injuries.
Joint pain – Reduces pain associated with conditions like osteoarthritis.
Headaches and migraines – Reduces tension-related headaches.
Improved mobility.

Is Dry Needling Right for You?
Dry needling is generally safe when performed by a physiotherapist or remedial massage therapist who have undertaken relevant training. Some people may experience temporary soreness after treatment, but this usually resolves within a day or two.

Our physiotherapists here at active performance will be able to undertake a thorough history and physical examination to determine whether it may be a suitable treatment option for you.

Cholesterol: What You Need to Know

By Maddy Bedding, Accredited Practicing Dietitian

Cholesterol is a waxy, fat-like substance essential for making hormones, vitamin D, and digestive enzymes. However, too much of the wrong kind can increase your risk of heart disease.

There are two main types:
LDL (Low-Density Lipoprotein): Often called “bad” cholesterol, high levels can lead to plaque build-up in arteries.

HDL (High-Density Lipoprotein): Known as “good” cholesterol, it helps remove excess cholesterol from the bloodstream.

Diet Tips to Support Healthy Cholesterol:
Choose healthy fats: Swap saturated fats (found in fatty meats, butter, and processed foods) for unsaturated fats from avocado, olive oil, nuts, seeds, and oily
fish.

Add more fibre: Soluble fibre, found in oats, legumes, fruits, and vegetables, helps lower LDL cholesterol by reducing its absorption in the gut.

Limit processed foods: Trans fats and excess added sugars can negatively impact cholesterol levels and overall heart health.

Enjoy plant sterols: These naturally occurring compounds, found in fortified foods like certain margarines, breakfast cereals, milks or supplement form, can help lower LDL cholesterol.

Focus on whole foods: A Mediterranean-style eating pattern—rich in vegetables, whole grains, legumes, nuts, and lean proteins—is proven to support heart
health.

Lifestyle also matters. Regular physical activity, avoiding smoking, limiting alcohol, and maintaining a healthy weight can all help improve your cholesterol profile.

Everyone’s needs are different. If you’re concerned about your cholesterol, a dietitian can provide personalised guidance to help you make sustainable changes that support long-term heart health.

Island Adventures on Groote

Tayla recently enjoyed some quality time with Bryston during her visit to Groote. He took her on a scenic hike and showed her around the island for a bit of exploring — a perfect way to soak up the beauty of the land and connect with nature.

The post Wellness & Exploration – June Highlights appeared first on Active Performance Allied Health.

Meet Laura – Our New NDIS Administrator

By Remedial Massage Therapist, Mikaela Dorney

We’re thrilled to introduce Laura, our newest NDIS Administrator. Laura has recently relocated to Cairns for the second time and is excited to join our team, bringing a strong dedication to customer service and supporting others. Originally from the coastal region of Gippsland in Victoria, Laura grew up surrounded by nature and beautiful landscapes. She enjoys staying active through hiking, spending time by the beach, and enjoying quality time with friends. Laura is excited to begin the next chapter of her life, both professionally and personally, and is eager to build strong connections with those she works with. She is committed to providing excellent service and supporting the team in delivering the best experience for clients.

The Benefits of Resistance Training for Older Adults

By Physiotherapist, Marcus Berryman

As we age, maintaining strength, mobility, and independence becomes increasingly important. One of the most effective ways to support healthy aging is through resistance training—a form of exercise that involves lifting weights, using resistance bands, or performing bodyweight exercises like squats and push-ups. Despite common misconceptions, resistance training is not just for young athletes; it offers numerous benefits for older adults and can be safely adapted to suit all fitness levels. In fact, resistance training is included in the Australian National Physical Activity Guidelines, which recommend that older adults engage in strength-based exercises at least two days per week to maintain muscle strength, bone health, and functional independence.

Improves Strength and Muscle Mass
From around the age of 30, adults naturally lose muscle mass at a rate of about 3–8% per decade, a process known as sarcopenia. This loss accelerates after 60, leading to weakness and an increased risk of falls. Resistance training helps counteract this decline by stimulating muscle growth and improving overall strength, making everyday tasks like lifting groceries or climbing stairs easier.

Enhances Bone Health
Osteoporosis and bone fractures are significant concerns for older adults, particularly for postmenopausal women. Weight-bearing exercises, such as squats or resistance band exercises, help increase bone density and reduce the risk of fractures by stimulating bone growth and strengthening connective tissues.

Reduces the Risk of Falls
Falls are one of the leading causes of injury among older adults. Resistance training improves balance,
coordination, and stability by strengthening the muscles that support the joints, particularly in the legs and core. Studies show that regular strength training can reduce the risk of falls by up to 40%.

Supports Joint Health and Reduces Pain
Contrary to the belief that lifting weights is bad for arthritis, resistance training can actually reduce joint pain and stiffness by strengthening the muscles surrounding the joints. This added support can alleviate pressure on the joints, improving mobility and reducing the risk of injury.

Boosts Mental Well-being and Independence
Engaging in strength training has been linked to improved mood, reduced symptoms of anxiety and depression, and enhanced cognitive function. Additionally, by maintaining strength and flexibility, older adult scan stay independent longer, improving their overall quality of life.

Getting Started
Resistance training doesn’t have to be complicated. Simple exercises with light weights, resistance bands, or bodyweight movements can be effective. It’s best to start with guidance from a professional, such as a physiotherapist or personal trainer, to ensure proper technique and safety. If you have any questions or concerns then the team at active performance allied health can guide you on how best you can incorporate resistance training to your weekly routine.

Matt and Ceadlyn’s Weipa Adventure

Our Physio Matt and OT Ceadlyn recently spent time in Weipa — and it was a hit!
They ran an outdoor group workout with awesome client turnout and great energy all around. A fantastic day of movement, connection, and community effort.

Coeliac Disease: A Dietitian’s Role in Gluten-Free Living

By By Maddy Bedding, Accredited Practising Dietitian, Marcus Berryman

Coeliac disease is an autoimmune condition where the immune system reacts abnormally to gluten, a protein found in wheat, rye, barley, and sometimes oats. Ingestion of gluten causes damage to the small intestine, leading to nutrient malabsorption and symptoms such as bloating, diarrhoea, fatigue, and iron deficiency. Left untreated, it can increase the risk of osteoporosis, infertility, and certain cancers. Diagnosis involves a blood test and small bowel biopsy – while the person is still consuming gluten. A strict, lifelong gluten-free diet is currently the only treatment. As dietitians, we play a crucial role in helping clients transition to a gluten-free lifestyle.

Our support includes:

Gluten-free education: Teaching clients how to read labels, avoid cross-contamination, and dine out safely.

Nutritional adequacy: Ensuring the diet includes essential nutrients often lacking after diagnosis, such as iron, calcium, fibre, and B vitamins.

Monitoring and follow-up: Tracking symptoms, addressing persistent issues, and liaising with medical teams for ongoing care.

Adjusting to a gluten-free lifestyle can be overwhelming – socially, emotionally, and practically. As trusted professionals, we can empower clients with practical tools, evidence-based advice, and reassurance that gluten-free eating can still be enjoyable and nourishing.

Encouraging clients to connect with resources such as Coeliac Australia, gluten-free apps, and support groups can also help improve adherence and confidence. With dietitian support, people with coeliac disease can live full, healthy lives – without gluten, but with plenty of flavour, variety, and confidence.

The post May Highlights: New Faces, Fresh Insights & Community Care🌿 appeared first on Active Performance Allied Health.

Remedial Massage: A Comprehensive Approach to Pain Relief and Recovery

By Remedial Massage Therapist, Mikaela Dorney

Remedial Massage is recognised as an effective treatment for musculoskeletal conditions, standing apart from general massage by its targeted and therapeutic approach. Unlike traditional Relaxation Massages, Remedial Massage focuses on assessing, treating, managing, and preventing pain, injury, anddysfunction within the body’s muscles and joints.

The range of specialised techniques used in Remedial Massage aims to address specific issues, offering customised care for your individual needs. Some of the key techniques include:

Myofascial Release
This technique targets the fibrous connective tissue (fascia) that supports and protects muscles and bones. By releasing tension in the fascia, myofascial release promotes improved movement and reduces discomfort.

Trigger Point Therapy
Focused on the hyper-irritable “muscle knots,” this technique involves applying pressure and release cycles to reduce pain and discomfort caused by these tight spots.

Joint Mobilisation
This involves applying low-speed, passive movements to a joint to encourage intracapsular movement, improving stiffness and reducing pain.

Joint Distraction
This technique involves gently separating the joint surfaces, allowing space for synovial fluid to fill the joint and reduce friction, enhancing movement and comfort.

Assistive Stretching
Gentle, targeted stretching helps to relieve pain, improve flexibility, enhance the range of motion, and boost circulation.

Deep Tissue Massage
Using firm, flowing strokes, this technique targets problem areas in the body to break up muscle tension, relieve chronic pain, and improve overall function.

When should you consider a Remedial Massage?

Remedial Massage is ideal for anyone suffering from pain or injury in specific areas of the body, as well as for those looking to improve their overall physical well-being. It’s especially beneficial for:

Improving Joint Mobility: Reducing stiffness and improving flexibility in affected areas.

Accelerating Recovery: Reducing recovery time after physical exertion, sports events, or injury.

Decreasing Stress and Anxiety: Helping to alleviate symptoms of depression, stress, and anxiety by promoting relaxation.

Enhancing Performance: Boosting physical performance by improving range of motion, flexibility, and muscle function, as well as aiding recovery after intense activities.

Whether you’re an athlete preparing for an upcoming event, recovering from an injury, or simply looking for relief from persistent muscle pain, Remedial Massage offers a comprehensive and effective solution.

Consult with one of our Qualified Therapist’s to discover how this specialised approach can help you achieve your health and wellness goals.

Gut Health: Why It’s Crucial for Your Well-Being

By Dietitian, Maddy Bedding

Your gut is more than just a digestive system—it plays a vital role in overall health. A balanced gut microbiome supports digestion, boosts immunity, regulates mood, and even impacts skin health. A healthy gut is key to feeling your best!

Why Gut Health Matters
Digestion: A healthy gut breaks down food efficiently, helping absorb essential nutrients.
Immune System: 70-80% of your immune system is in the gut, defending against illness.
Mental Health: Gut health is linked to mood, stress, and mental clarity.
Inflammation: A balanced gut helps control harmful inflammation throughout the body.

How to Improve Your Gut Health
Eat Fibre: Focus on whole grains, fruits, and veggies to feed good bacteria.
Eat the rainbow: Aim for 30 different plant foods per week (includes spices & herbs)
Include Probiotics: Add fermented foods like yogurt, kimchi, or kefir.
Add Prebiotics: Foods like bananas, garlic, and onions nourish healthy gut bacteria.
Hydrate: Drink plenty of water to support digestion and nutrient absorption.
Manage Stress: Practice stress-reduction techniques like yoga or deep breathing.
Sleep & Exercise: Aim for 7-9 hours of sleep and regular physical activity.

Start making small changes today for a healthier gut and a happier you!

For personalised advice, book an appointment with Maddy, our dietitian, where she can help tailor a plan to improve your gut health and overall well-being.

The Benefits of Exercise for Osteoarthritis: Debunking the Myths

By Physiotherapist, Josh Kiley

Why Exercise Matters for Osteoarthritis (OA)
Many people with OA worry that exercise will worsen their pain or damage their joints. However, staying active is key to managing OA, improving joint function, and maintaining overall health.

The Impact of Inactivity
Pain often leads to reduced movement, causing muscle weakness and joint stiffness, which can increase discomfort, which can result in increased pain, perpetuating a circle of pain and dysfunction. Regular exercise helps break this cycle by strengthening muscles, improving joint stability, and reducing stiffness.

Safe and Beneficial Activities
Contrary to common fears, exercise can relieve OA symptoms. Activities such as walking, swimming, cycling, and strength training help build muscle support around joints, improve flexibility, and reduce inflammation. Even running can be safe for some individuals.

How Exercise Supports Joint Health
Exercise enhances the absorption of synovial fluid, nourishing cartilage and promoting joint health. This process supports cartilage function, reducing pain and improving mobility.

Mental Health Benefits
Physical activity also reduces stress, anxiety, and depression, common in those with OA. Exercise empowers individuals to manage their health and enhance their well-being.

The Role of Physiotherapists
Physiotherapists play a critical role in managing OA! Physiotherapists design personalised exercise programs to educate, strengthen joints and reduce pain. They offer guidance, modify activities to prevent discomfort, and support long-term adherence to exercise routines.

Nutrition and Osteoarthritis
Dietitians complement physiotherapy with OA management, by creating tailored nutrition plans that support joint health and reduce inflammation. A balanced diet helps manage weight, reducing stress on joints and easing symptoms.

Take Control of Your OA
A tailored exercise routine and nutrition are essential for managing OA. With the right guidance, you can improve mobility, reduce pain, and enjoy a better quality of life.

The post Your April Wellness Guide: Healing Through Massage, Myths, and Gut Health appeared first on Active Performance Allied Health.

The Female Co x AP Empowering Young Women Together

Dietitian Maddy is fuelling The Female Co athletes with the ultimate post-gym snack! She emphasised the importance of proper nutrition for peak performance and even brought in a delicious treat for everyone to sample, along with a recipe card to try at home!

We absolutely love being partnered with The Female Co, inspiring and empowering young female athletes. Tayla, our Senior Physio, and Maddy, our Dietitian, are both passionate about working with these incredible women and helping them reach their full potential!

The Power of Squats: A Key to Strength and Longevity

By Physiotherapist Samir Zarrouki

The squat is one of the most fundamental human movement patterns, offering benefits that extend far beyond the gym. You squat every day—when sitting, picking up groceries, or getting out of bed. Training this movement can improve your quality of life and longevity.

Squatting strengthens the muscles of the legs, hips, and core, essential for mobility and balance. As we age, muscle loss and decreased stability increase the risk of falls and injuries. A strong lower body helps maintain independence and makes everyday tasks easier and safer. Research shows that group-based body- weight squat exercises in older adults can improve muscle mass and strength, which are crucial for maintaining mobility.

Squatting also promotes joint health by encouraging full range of motion in the knees, hips, and ankles. This helps prevent stiffness and pain. Additionally, squats enhance cardiovascular health by engaging large muscle groups, improving circulation, and aiding in metabolic function. The oxygen demand during squats indicates cardiovascular benefits that contribute to overall health and longevity.

Squats aren’t just for bodybuilders—you don’t need heavy weights to benefit. Bodyweight squats, goblet squats, or simply practicing sitting and standing from a chair are excellent starting points. Incorporating squats into your routine invests in strength, mobility, and long-term health, allowing you to move with ease and confidence well into old age.

Nick Tackles the Motatapu Trail

Last weekend Nick completed a gruelling Motatapu Trail Marathon in Otago New Zealand. This race was in preparation for the 84km Bali Hope Ultra that is happening in May as a fundraiser for the Bali Children’s Foundation.

Nick said “It was a fun race, stunning scenery, cool weather and great vibes among the runners, but I was not prepared for so many hills, or should I say mountains! I definitely need to spend more time in the gym squatting before the Bali Hope Ultra!”

The post March Focus: Strength, Nutrition, and Empowerment appeared first on Active Performance Allied Health.

Welcome Receptionist Evie

We’re thrilled to introduce Evie, our newest receptionist! Recently relocating from the Gold Coast to Cairns, she’s excited to begin this new chapter in her life. A natural people person, Evie is great at building connections and leaving a positive impact wherever she goes. Always up for an adventure, she’s eager to discover all the hidden gems Cairns has to offer. Outside of work, you’ll likely find her playing or coaching netball, cheering on her partner at his AFL games, or hunting for the best shopping deals. Evie is looking forward to making the most of everything Cairns has in store!

BLVE x AP

Another year of partnering with BLVE! 2024 was amazing, and we’re gearing up to make 2025 even bigger and better. Get ready for exciting things ahead! To kick things off, our expert Physios will be at BLVE once a month on Saturdays, providing guidance and treatments. These will be seamlessly integrated into the sessions, with additional support available after.

Kickstart Your Health: Small, Sustainable Nutrition Changes for the New Year

As the new year begins, many set resolutions aimed at improving their health and well-being. A common goal is better nutrition, as it plays a crucial role in both physical and mental health. Rather than opting for drastic changes, setting realistic, achievable goals can lead to long-term success. For example, incorporating more fruits, vegetables, and whole grains into daily meals can significantly improve nutrient intake, while reducing ultra-processed foods can help lower the risk of chronic diseases.

The key is consistency and making small, sustainable changes throughout the year, rather than following short-lived, drastic diets.

In addition to healthier food choices, setting goals around mindful eating can also enhance nutrition. Mindful eating encourages individuals to tune into hunger and fullness cues, helping prevent overeating and improve digestion.

By focusing on balanced meals that include a variety of macronutrients— proteins, fats, and carbohydrates—people can fuel their bodies more effectively and maintain energy levels throughout the day. Paired with staying hydrated and engaging in regular physical activity, these small, intentional shifts in nutrition can lead to lasting improvements in both physical and mental health over the course of the year.

The post February’s Here – Let’s Make it Amazing! appeared first on Active Performance Allied Health.

The team at Active Performance hopes you had a wonderful Christmas and a restful break. We’re excited to welcome you back as we kick off 2025, ready to make this year our best yet.
We have some exciting updates to share with you…

Meet Our New AP Team Members!

As 2024 came to a close, we welcomed three new staff members to our team. We’re thrilled to introduce these fresh faces, bringing new energy and expertise to support you on your health journey.

Maddy Bedding – Dietitian

Maddy is a passionate Dietitian with a focus on sports nutrition, having recently completed her Bachelor of Dietetics (Honours) at the University of the Sunshine Coast. She is dedicated to helping female athletes build healthy relationships with food and supporting individuals managing chronic conditions like Type 2 diabetes and cardiovascular disease.

Outside of work, Maddy is an avid distance runner and enjoys exploring new places with her dog, Benji.

Josh Kiley – Physiotherapist

Josh, a 2019 graduate from the University of Canberra, made a career shift from management consulting to physiotherapy to make a meaningful impact on others. With five years of experience in Melbourne, he’s focused on musculoskeletal conditions, including acute injuries, chronic pain, and sports rehabilitation. Josh has also worked with local rugby clubs and in a specialist chronic pain practice.

Outside of work, Josh enjoys futsal, rock climbing, running, and exploring new coffee spots.

Ceadlyn Ni Mhurchu – Occupational Therapist

Ceadlyn (pronounced Kaidlyn) joined AP in November 2024, bringing over a decade of experience in Occupational Therapy. She qualified from Trinity College Dublin in 2011 and moved to Australia in 2015. Ceadlyn has worked in various areas, including Paediatrics, Geriatrics, Hand and Upper Limb Rehab, and Neurological Rehab. Since 2024, she has focused on NDIS assessments, community OT services, assistive technology prescriptions, and functional retraining.

Outside of work, she enjoys traveling, nature, dancing, and art.

With the new year upon us, now is the perfect time to book an appointment with our Physiotherapists, Dietitian, or Massage Therapists. Whether you’re setting new health goals or looking to enhance your wellbeing, we’re here to help you start 2025 strong.

Kickstart your journey today!

The post New Year, New Goals: Welcome Back to 2025 at ActivePerformance! appeared first on Active Performance Allied Health.

In young athletic populations, bone stress injuries are much more common than we may think. Up to 30 percent of junior fast bowlers will develop a bone stress injury each season. This is due to the distribution of “load” or force through the spine during bowling. When there is too much of this load without adequate recovery time, the vertebra can become stressed, painful and eventually fracture. Bony stress injuries are important to be aware of as they can require significant rest periods and if managed incorrectly, can result in ongoing issues. 

A good bowling technique will not protect an athlete if their load is too high. Similarly, a poor bowling technique may not lead to an injury if load is managed well. 

Important to note:

• The younger the bowler, the greater the risk.
• The taller the bowler, the greater the risk. 
• The more they bowl, the greater the risk. 

Prevention

The most effective method to reduce the risk of developing a lumbar bone stress injury is to manage your bowling load throughout the season. Coaches can assist you to progressively increase how much you bowl at the beginning of the season and monitor the frequency/repetitions of balls bowled during the week. Coaches and players should also plan lower intensity weeks over the course of the year.  Players should work with coaches to ensure their bowling technique has good alignment, is economical and repeatable. Physical fitness is also important with players requiring good strength and control in the lower body and trunk. 

If you are experiencing pain with bowling, you should seek the services of a medical professional with experience intreating cricket injuries to ensure the injury is investigated and managed appropriately. To find out more about the Australian Bowling Guidelines for juniors, visit the Cricket Australia website. 

Written by Marcus Berryman – Physiotherapist

The post Bony Stress Injuries in Junior Bowlers – November 2023 appeared first on Active Performance Allied Health.