Tips to Keep Active During the Summer Holidays

Ahh the summer months, gorgeous long days, perfect for backyard cricket and fish and chips on the beach.

No doubt by now you've had time to process your Christmas indulgences, and perhaps you've set yourself some fitness goals for 2017.

Here's some tips from us at Dynamic Physio on how to stay active during the summer holidays, when your routine may be slightly out of wack.

1. Set yourself a REALISTIC goal:

Don't set out to go from the couch to getting up at 5am every morning for a 10km run. Start with a manageable routine that you can evolve into a habit. Perhaps start with 3 mornings a week, and build up from there.

2. Get your exercise out of the way early in the day.

Especially if you are on holidays, as the day wears on it becomes easier to just put off your exercise to the next day. You may be distracted by the kids, or a big lunch, or some afternoon beers. If you've ticked off your exercise in the morning you can relax and enjoy yourself.

3. Don't beat yourself up

Even if you have a couple of lazy days (we all do!), it's never too late to pick up where you left off.

4. It takes 21 days to make (or break) a habit.

So stick with it! Try to keep to your routine as long as you can, and it will eventually become a habit.

Hopefully with those easy tips you can create and stick to your fitness routine and goals for this 2017. 

But take it easy in your Jandals, every year the ACC processes around 250 claims for Jandal-related-mishaps!


"Maybe it will go away..."

So you've got a niggle, or an ache, or worse.

In some cases, your injury and pain will recover with time (and rest!) however more often than not physiotherapy will help speed up your recovery, and help prevent the injury from recurring.

There are very real risks in leaving an injury and hoping it recovers on its own. This could cause further damage to the muscle or soft-tissue, or it could have a knock-on effect by changing your gait and limiting your normal movement which in turn can cause strain on other areas of the body.

At Dynamic Physio we take a holistic approach to your wellbeing.

We conduct a thorough assessment at your first appointment to determine what’s causing your pain.

Then we use a variety of techniques including massage, joint mobilisation, acupuncture, strengthening exercises, and stretching to aid in recovery. Some of these you can carry on by yourself at home, and it all works together to help get you back to normal activities as soon as possible.

Don't suffer for no reason, book an appointment today and we'll help get you back to normal fast.

Acute Injury Management (or how to treat that sprained ankle...)

You have probably heard of the RICE method for treating a soft tissue injury. It is a really useful formula to remember should you suffer from a sprain or strain.

Here’s how it works:


Stop your activity. Running around on a sprained ankle is likely to make the injury worse and increase your recovery time.


Applying an ice pack to the affected area can reduce swelling and inflammation, and help with pain. Make sure you wrap the ice in a cloth to avoid burning the skin, and as a rule of thumb apply ice for 20mins at a time.


Wrap the affected area in a compression bandage as this helps to reduce swelling, and supports the stability of the joint while it heals.


Take it easy and put your feet up (literally). Elevating an injured limb helps to get blood flow to the area which in turns promotes healing. Limit walking around on an injury, and take rests where you can.

How long until I'm better?

Depending on the severity of your injury, a sprain or strain can take between 1 and 6 weeks to heal properly.

The key thing to remember with any injury is to allow yourself time to heal. Rushing back into sport too soon can prolong your healing time and make things a lot worse.

For advice on getting strength and mobility back to a sprained joint, come and see us and we’ll put together a rehab plan to get you back on your feet as quickly as possible.

Contact us today to make an appointment.

How Physio Can Help After Surgery

Physiotherapy is often used for rehabilitation after orthopaedic surgeries such as knee reconstructions, hip replacements or shoulder reconstructions.

Following any surgery you are likely to be tight, stiff and some of your muscles may have weakened. Physiotherapy can be extremely useful in gaining your mobility and strength back in the affected area and in training your body to use muscles correctly again.

Physiotherapy can also be useful prior to surgery, as it can help strength the supporting muscles around the affected joint, and significantly improve your recovery.

So if you’re planning a knee reconstruction, hip replacement or similar, it’s worth talking to one of our therapists to make a plan for your preparation and recovery. This way you can get back to your old self much faster!

Here's some awesome inspiration:

Take a look below at one of Tom’s amazing patients, Peter, who just last weekend completed the Auckland Half Marathon only 6 months after undergoing an ACL (knee) reconstruction. This was an awesome feat only possible through huge dedication by Peter supported by great rehabilitation therapy from Tom.

Tom and Peter celebrating at the finish of the Auckland Half Marathon

Tom and Peter celebrating at the finish of the Auckland Half Marathon

Don't Skip the Cool Down

We know that warming up before exercise plays a big role in preventing injury, but cooling down is equally (if not more) important.

It’s all too easy to skip the cool down if you’re exhausted and keen to get home, but taking a few minutes to ease your body back into normal functioning and prepares you better for your next activity.

Try this:

After Running: taper down to a light jog, then power walk, to a nice easy walk before coming to a stop. Then remember to stretch gently for a few minutes.

After Sport: (football, netball, rugby etc) an easy cool down is a light jog around the pitch or court, followed by stretching. It’s easy to do this in a group as well.

Allowing yourself to take a few extra minutes at the end of your exercise will mean you recover much faster, are less likely to injure yourself next time, and it will even reduce the dreaded next day muscle pain.

Stretching after exercise is vital to aid recovery. 

Stretching after exercise is vital to aid recovery. 

Trust Quality and Experience in Physiotherapy

These days there are a lot of Physio clinics advertising that they are “Free under ACC”.  This basically means they don’t charge you any fees on top of what they receive from the ACC to cover your treatment.

If you have injured yourself It makes sense that you would look for a Physiotherapist based on a balance between getting quality treatment and saving money.

These “Free” physio clinics are often staffed by less qualified and less experienced therapists, because they make their money through sheer volumes of patients. This can mean that your injury takes much longer to heal, or you may receive inappropriate treatments which can even make things worse.

Often it can be worth the small surcharge payment to visit a better quality Physiotherapist, as you’ll have peace of mind you are in good hands.

At Dynamic Physio we pride ourselves on skilled, quality physiotherapy treatment. We aim to take care of your whole wellbeing and get you back to normal activities faster.

If you are covered by ACC your first session will be free, and follow up sessions just $15 (less if you are a concession card holder). 

Physiotherapy + Acupuncture - How does it work?

Many physiotherapists now offer acupuncture as a complimentary treatment. At Dynamic physio we believe strongly in the benefits of combining these two techniques.

Here’s how it works:

There are 3 subsystems of the musculoskeletal system that maintain our function:

1.     neural (the nervous system)

2.     active (muscles & tendons)

3.       passive (bones, ligaments, spinal discs)

Physiotherapy mainly involves the use of manual therapy to help improve muscle & joint dysfunction, thereby mainly treating and affecting the active and passive sub systems (although there are some neural effects). 

Acupuncture involves the stimulation and manipulation of the nervous system to produce treatment affects.

So by receiving both Physiotherapy and Acupuncture treatments, you are covering all 3 aspects of the musculoskeletal system, and the result is you feel better much sooner.

More on Acupuncture:

Firstly, there are 2 types: Traditional Chinese (Eastern Acupuncture) and Western Acupuncture. Most physiotherapists (including Dynamic Physio) practice Western acupuncture.

  • Western acupuncture involves the use of fine needles inserted into meridian points around the body. The practitioner uses their anatomical knowledge of the body to select points that will stimulate nerves to induce the effects of acupuncture.
  • Multiple needles are used in various parts of the body to achieve the aims of the treatment. The needles are left in place for 20-30mins and are stimulated to achieve a Qi sensation (experienced as a tingling, warm or heavy feeling)
  • Acupuncture can reduce pain, headaches, inflammation, promote healing, reduce muscle tension, activate and strengthen weak muscles as well as promote general well-being.
  • Western acupuncture is used by physiotherapists to achieve these things by stimulating the nervous system (the brain & spinal cord) to produce and release the body's own pain relieving neuro-chemicals. The release of these chemicals help assist the body's own natural healing process.
  • Other effects of the release of these neuro-chemicals include promoting sleep and general well being through the release of melatonin.


Sounds pretty great hey? Here's how we use it at Dynamic Physio:

Depending on your specific condition, you may have acupuncture needles inserted before/after or during the use of other manual therapy techniques such as massage to the same or different area &/or joint stretching/mobilisations.

It doesn’t hurt, all you will feel is a mild tingling, or warm/heavy feeling radiating from the area.

And the result? Faster, more effective pain treatment and injury healing time!

Want to know more? We would love to explain how acupuncture can help you in more detail. Just get in touch with us via the form here. 

Sitting is the New Smoking

One of the most common issues we see at Dynamic Physio is people who have injured themselves due to an underlying issue or weakness caused by poor posture at work.

Do you sit at a desk all day? You could benefit from physiotherapy to address underlying weaknesses before they lead to a more serious injury.

There is a lot of research around about how our sedentary lifestyle is causing a multitude of health issues. This is where the phrase “Sitting is the new smoking” comes from.

From a physiotherapy perspective, some of the injuries we see which are caused by sitting at a computer are:

The main cause of these injuries is due to poor posture, and the fact that sitting still requires us to hold parts of our body steady for long periods of time.

So what can you do to prevent these types of injuries?

The #1 thing you can do is to take regular breaks from sitting.

Here’s some ideas:

  • Stand up to make your phone calls
  •  Have meetings outside, perhaps while walking around the block
  • Physically get up and go speak to a colleague, rather than emailing them
  • Schedule short breaks between work tasks and allow yourself to stand and stretch for 3 minutes

The second thing you should do is sort out the ergonomics of your workstation.

Make sure the desk and chair are at an appropriate height, and that you don’t have to strain your neck or eyes to see your computer screen. Take a look at this graphic for more detail on the idea work setup:

Do you already have aches and pains caused by sitting at a desk? The Dynamic Physio team can help, trust us we see this ALL THE TIME. Make an appointment today, and we’ll get you feeling like yourself again.

How Does Physio Help Me?

Physiotherapists use proven techniques to restore or maintain the proper movement and function of the body.

Primarily concerned with Joints, Soft Tissue and Bones, Physiotherapy is well known for treating injuries and helping to recover from surgery, but it can also be a huge help in preventing injury in the first place.

At Dynamic Physio we approach our therapy holistically; we place a focus on overall wellbeing and optimal health. Our mission is to get you moving efficiently (and painlessly!) so your body can operate at its peak, no matter what activity you are doing.

If you have injured yourself through sport or just day to day activities, we can help you get back to normal movement and function faster than if you go it alone. We can also assist with exercises and other techniques to prevent injuries from happening again!

And if your injury is covered by ACC, your first appointment and consultation are 100% free. We have really flexible opening hours and heaps of parking too, so there’s no excuse to put off treating that painful limb, back, neck, shoulder or knee… Just give us a call, email, or BOOK ONLINE today.