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Rachael | Dietitian

@rb.dietitian

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Accredited Practising Dietitian
Evidence based nutrition content 🤓

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HAPPY BIRTHDAY TO THE HQ

It’s been a grinding two years with the unprecedented circumstances around the world and specifically in Melbourne, however, we’ve made it to two.

We could not have done it without the ongoing support of our clients, the team along the way as well as our friends and families.

Thank you to each and everyone of you who have supported @thestrengthandrehabhq in any capacity.

We look forward to the years ahead. We’re just getting started!

Written by Director @theathletes.physio

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WHAT DOES YOUR ACL REHAB LOOK LIKE?

If you’ve ever done an ACL injury before, you’d probably know that it can be a long, tedious process with many ups and downs.

However, working hard and ensuring we’re achieving the necessary adaptations we want from the rehab process is a requisite.

If you feel like your ACL rehab has been a breeze, it’s likely you may be underdone returning to your meaningful activity - ie. sport.

ACL rehab is tough, hard work, an emotional roller coaster and a lot of internal and external pressure.

Your rehab should slowly start looking more like a performance training program rather than isolated and low-level exercises. It should introduce a planned gradual progression to loading activities that begin to mimic and work towards the demands on the activity you’re returning to - ie. running, sprinting, change of direction, agility, jumping, hopping etc.

If you’re currently going through ACL rehab, stick at it and keep working hard! It’ll all be worth it in the end.

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MEET COOPER

We’ve added another star to our team at The HQ.

Cooper will be joining us as an S&C Coach initially but once he’s completed his Chiropractic studies this year and received his AHPRA registration, he’ll join the rehab team.

Here’s a bit a bout Cooper below:

Cooper will be graduating at the end of this year as a chiropractor and has been in the world of strength and conditioning for the last 5 years. Currently, he is the head trainer and rehab coordinator for the Preston Bullants in the VAFA.

Cooper’s passion for strength and conditioning started with a childhood filled with many sports in a small town that was halted by shoulder dislocations and eventual reconstruction. The rehabilitation process and shift to the weight room sparked a flame that has been growing ever since. Over time, his interests involved competing in physique shows and powerlifting meets.

Cooper’s motivation is to give clients the opportunity to perform at their best, whilst empowering and teaching them along the way. He also wants to share the enjoyment and love he has for the training process with all his clients, so that it continues well beyond the rehab process or the end of a sporting career.

Welcome to Team HQ, Cooper!

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Too often we hear clients (and clinicians) say you have X pain because your X muscle/structure is weak.

The amount of times you’d hear “I have a weak core” when talking to people about supposed reasons for their back pain would be more than you’d imagine.

Not only is weakness context dependent, but it is rarely the sole reason why people develop pain and/or injury.

When someone who can lift 200kg has back pain, are they weak? What classifies as weak? How do you define weakness?

When approaching pain & injury, it’s really important that the language and narratives we use are conducive to recovery and gaining control rather than being nocebic in nature and creating more barriers and worries for people to think about.

Understanding why clinicians especially feel the need to be reductionist in labelling causes for pain/injury is a fool’s errand. You have X pain because you’re <weak/have poor mobility/one leg is longer than the other/ankle rolls in/the list goes on>. These things aren’t likely to be received positively by people. Why can’t we just say things are irritated, can’t tolerate an activity right now, let’s work on building that back up again?

People really need to understand the power of language and its potential negative effects.

#thestrengthandrehabhq #teamhq #theathletesphysio

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Here’s some real talk for every athlete and coach out there.

A lot of education has been put into athletes over the last few weeks about returning to sport post injury.

In particular, long term injuries such as shoulder reconstructions, ACL recos etc.

Structural healing of the body is part of the adaptability, complexity and amazingness of being human.

However, when tissues have healed, this does not necessarily mean that your body is prepared for the rigours you might put it through thereafter.

Stakeholders saying “it’s been X months since athlete A’s injury/surgery, they should be back by now” is part of the misinformation that tends to circle injury management.

Athletes have to work hard to get their bodies reconditioned and prepared for returning to their given sport, especially at a high level. We don’t just rehab athletes to get back to play, we rehab them to perform and excel, and to do this, we need to develop capacities that are generally greater than pre-injury.

It needs to be common practice now to educate and inform based on a criteria-based return to sport rather than time-based. Exposure and ticking off criteria-based milestones should be at the forefront of progress in rehab.

Sticking to timelines without thought for what an athlete needs to maximise performance and minimise re-injury is a sure way of building an under prepared athlete.

#theathletesphysio #teamhq #thestrengthandrehabhq

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CRITERIA-BASED RETURN TO ACTIVITY

In order to be confident that someone can return to a particular activity as ‘safely’ and ‘successfully’ as possible, having a criteria-based assessment check list is important.

I’m a very much principles > protocols type of clinician as I believe protocols can make things less individualised and too recipe based. Knowing the principles behind exercise prescription and progression through rehab is essential to be able to manage a person’s response through their management plan.

Above is a check list I wrote down when assessing a client who was recovering from a lateral ankle sprain. As you can see, she killed her assessments.

The list above goes through parts of the plyometric continuum with some change of direction drills.

Going in blindly is a sure way of prolonging rehab and return to activity. Help yourself and your client by writing down some criteria you want to see at each phase of rehab to keep progressing to a full return to activity/performance.

#teamhq #thestrengthandrehabhq #theathletesphysio

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If you do not already have a diagnosed condition (like coeliac disease or irritable bowel disease) that is making you feel bloated, then this post is for you ✅

✨Stay tuned for part 2 ✨

Note: The potential causes of bloating are not exclusive to those listed in this post and are not described in detail. If you are concerned about any symptoms you experience it is best to seek medical advice and assistance from a dietitian.

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Ankle Sprain Rehab

The initial stages after an ankle sprain is extremely important. Experience has shown me that a lot of people are under loaded early in their rehab and isn’t completed adequately for the demands of their activities/sports for them to return ‘safely’. Without graded exposure and gradual progression to the demands required, you will not feel confident or cope with the return as well as possible.

Here is Lachie going through a program with me post lateral ankle sprain. The focus of this session was to load the lower body unilaterally, as well as introduce increased stability demands, plyometrics, landing/deceleration and using full available range of motion in the ankle.

1. Single Leg Get Up
2. Banded Pogos
3. DB Walking Lunges
4. Static Running Man with Overhead Plate Press
5. Y Balance Drill
6. Step Drop Landing with Stick

Soon enough, he’ll be back to playing basketball and being able to perform work duties with confidence.

Know anyone that needs to see this? Tag away!

Want to work with me? Send me a DM!

Any questions, comment below or send me a DM.

#teamhq #thestrengthandrehabhq #theathletesphysio

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When it comes to nutrition, ascertaining fact from fiction can be tricky 😓🤔

In this post, we provide some questions to ask yourself to help determine whether what you are hearing/reading is a legitimate nutrition claim or not.

Hint: if it sounds too good to be true, then it probably is 😉

If you would like further clarification or would to chat to our dietitian, shoot us a message!

#teamhq #thestrengthandrehabhq

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Fats are an essential part of our diet and are important for good health.

There are different types of fats, with some fats being more essential than others. Those are unsaturated fats, which can be divided into two categories:
polyunsaturated (omega-3 & omega-6) and monounsaturated.

Some examples:

Polyunsaturated – fish, seed oils, nuts

Monounsaturated – avocados, olive oil, egg yolks, most nuts

Including sources of unsaturated fat in your diet can assist with managing blood cholesterol levels lowering other cardiovascular risk factors.

If you are looking to improve your heart health or for more information you can book a complimentary phone call with our dietitian.

#teamhq #thestrengthandrehabhq

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Carbohydrates provide the body with energy and contribute to a well-balanced, nutritious diet 🧘‍♂️🧘‍♀️

Carbohydrates are often demonised because many highly palatable, energy dense foods contain large amounts of carbohydrates (and fat). However, carbohydrates are also found in many nutritious foods that are rarely labelled as ‘bad’, such as:

-Fruits 🍏🍇
-Vegetables 🥦🥕
-Grains 🥖🍚
-Legumes 💨

Want to know more or need help with your diet and nutritional intake? Contact us via DM or email.

#teamhq #thestrengthandrehabhq

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Chewing the Fat is now on YouTube! 📺

If you prefer to sit down and watch our chats rather than listen to them on the go, just put “Chewing the Fat Podcast” in to your YouTube search bar and click on our thumbnail. 📲

We have had some amazing feedback about our Diet episode with Rachael Barsoum - make sure to check it out if you haven’t already! 🍎

#ChewingTheFat

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