First, a quick note on why Lisfranc injuries are so commonly misdiagnosed
The Lisfranc joint complex sits in the midfoot, where the long metatarsal bones meet the smaller tarsal bones. When the ligaments here are sprained or torn — or the bones themselves fracture and shift — the initial presentation can look almost identical to a routine ankle sprain. Midfoot swelling, pain and bruising after a twisting injury. A normal plain X-ray if weight-bearing views aren't taken. A diagnosis of "sprain, rest and ice."

The giveaway, if you know what to look for, is a characteristic bruise pattern on the sole of the foot in the first few days, and pain that doesn't improve with the usual sprain management. If your foot pain is persisting beyond four to six weeks without meaningful improvement, it is worth asking your doctor whether a Lisfranc injury has been formally excluded — ideally with weight-bearing X-rays or an MRI.

So how long does it actually take to heal?
The honest answer is: longer than almost any other foot injury, and it depends significantly on whether you've had surgery or not.

For mild ligament sprains without any bony displacement — the least severe end of the spectrum — conservative management with a boot and non-weight-bearing typically runs six to eight weeks before gradual return to walking begins. Full return to sport or demanding physical activity is usually four to six months at minimum, and some patients find they're still noticing improvements at the twelve-month mark.

For injuries requiring surgical fixation — which includes any fracture-dislocation or significant ligament disruption — the timeline extends considerably. Non-weight-bearing in a boot or cast runs for eight to twelve weeks post-surgery. Gradual return to walking in normal footwear typically begins around the three to four month mark. Return to running and impact activity, for those with those goals, is generally twelve months from surgery and sometimes longer. Some patients with significant joint involvement — particularly those who go on to develop midfoot arthritis — find that full recovery is never quite achieved and long-term management becomes the goal.

These aren't pessimistic numbers — they're realistic ones. Part of the reason Lisfranc recovery is so prolonged is the fundamental role the midfoot plays in every step you take. Unlike a shoulder or wrist injury where you can offload the affected area during daily life, the Lisfranc joint complex is under load every time your foot pushes off the ground. There is no effective way to rest it completely while remaining mobile.

Why rehabilitation matters so much
Surgery fixes the structure — it doesn't rebuild the function. After weeks or months of non-weight-bearing, the muscles of the foot and calf have atrophied significantly, the proprioceptive system has been disrupted, and compensatory movement patterns have developed that can persist long after the foot is structurally healed.

Without guided rehabilitation, the result is often a foot that is mechanically repaired but functionally compromised — weak intrinsic muscles, a collapsed arch under load, altered gait mechanics, and a significantly elevated risk of re-injury or secondary problems like plantar fasciitis or Achilles tendinopathy from the compensatory loading patterns.

Good Lisfranc rehabilitation works through distinct phases: early non-weight-bearing work to prevent muscle wasting and maintain mobility in surrounding joints, progressive loading as the repair heals, intrinsic foot strengthening and gait retraining once weight-bearing resumes, and sport or activity-specific rehabilitation for those returning to demanding physical goals. Clinical Pilates using the reformer is particularly well suited to the mid-rehabilitation phase because the footbar allows precise, adjustable loading of the foot in controlled positions.

What affects recovery time?
Several factors influence how quickly — and how completely — a Lisfranc injury heals:
The severity of the original injury is the biggest determinant. A purely ligamentous injury without displacement heals faster than a fracture-dislocation involving multiple bones. The degree of cartilage damage at the time of injury also matters — Lisfranc injuries with significant articular cartilage involvement have a higher rate of post-traumatic arthritis, which can affect long-term outcomes regardless of how well the acute injury heals.

Surgical timing matters. Lisfranc injuries that are missed and managed as sprains for weeks before the correct diagnosis is made often have worse outcomes than those fixed promptly, as displacement may worsen during the delay and soft tissue quality deteriorates.

Age, general health, bone density, and nutrition all influence tissue healing. Smokers heal more slowly. Patients with diabetes or compromised circulation face additional challenges. These aren't reasons not to pursue recovery — they're factors to plan around.

Compliance with the rehabilitation program is genuinely predictive of outcome. Patients who engage consistently with their physiotherapy, respect the weight-bearing restrictions, and progress through the rehabilitation phases systematically do better than those who rush return to activity based on how the foot feels rather than objective strength benchmarks.

When can I run again?
This is the question most active patients want answered. The general answer for surgical Lisfranc repair is that return to running is typically attempted around the nine to twelve month mark from surgery, provided the foot has achieved adequate strength and the gait mechanics under load are acceptable. This is assessed objectively — single-leg calf raise capacity, hop testing, and gait analysis — rather than based on symptoms alone. Pain relief is not the same as readiness to run.

For patients with significant midfoot arthritis or those who had delayed surgical management, return to running may not be achievable and the goal shifts to optimising function for walking and lower-impact activity.

A final word
Lisfranc injuries are serious, the recovery is long, and the information online is often either overly optimistic or so focussed on worst-case scenarios that it's difficult to know what to expect for your specific situation. The most useful thing you can do — beyond having the right surgeon — is to have a physiotherapist who understands this injury specifically and can set realistic milestones, adjust your program as healing progresses, and keep you moving toward the best possible outcome.
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If you're recovering from a Lisfranc injury in Brisbane's southside, our team at Articulate Physiotherapy in Tarragindi would be glad to help. You can read more about our approach on our Lisfranc injury repair rehabilitation page, or call us on 07 3706 3407 to discuss your situation.

What actually happens when you sleep
During sleep, your body shifts into a state of active repair in ways that simply cannot happen while you're awake. Growth hormone — essential for tissue regeneration and the rebuilding of damaged structures — is almost exclusively secreted during sleep. Without adequate sleep, this process is curtailed regardless of how well you're eating, how diligently you're doing your exercises, or how good your treatment plan is.
Sleep also reduces your body's oxygen demands and lowers the energy required for digestion, which frees up resources for building the proteins and transporting the fatty acids needed for tissue repair. In practical terms, this means that a well-sleeping patient heals measurably faster than an equally injured, equally treated patient who is sleep-deprived.

Perhaps the most striking finding in the research is sleep's effect on pain. A 2017 study in the Scandinavian Journal of Medicine and Science in Sports found that extended sleep increased pain tolerance by up to 20% after just four nights. That's not a small effect — it's the difference between an injury that feels manageable and one that feels overwhelming, and it has real implications for how well patients can engage with their rehabilitation.

How much sleep do you actually need?
General recommendations for adults sit at seven to nine hours per night, but the more useful measure is whether you wake feeling genuinely refreshed rather than groggy and slow. If you regularly need an alarm and feel foggy for the first hour of the day, you're probably not getting enough.

When you're recovering from an injury, aim for slightly more sleep than is usual for you. This is sometimes called sleep banking, and the research on it is compelling — not just for elite athletes but for the general population. Think of it as part of your treatment plan rather than a luxury.

Practical sleep hygiene for injury recovery
The term "sleep hygiene" sounds clinical but it simply means the habits and environment that support consistent, quality sleep. Here's what actually makes a difference:

• Keep a consistent sleep and wake time, including on weekends. Your circadian rhythm responds to regularity, and irregular schedules — late nights followed by early starts — are one of the fastest ways to undermine sleep quality.
• Build a wind-down routine in the 30 to 60 minutes before bed. A warm shower, reading, gentle stretching or meditation all work. The goal is to give your nervous system a signal that the day is ending. Skipping the last episode of whatever you're watching is worth it more often than it feels in the moment.
• Avoid caffeine after early afternoon and be honest about alcohol. Alcohol makes falling asleep feel easier but significantly disrupts sleep architecture — particularly the deep, restorative stages that matter most for healing — and it increases systemic inflammation, which is the opposite of what a recovering body needs.
• Keep your bedroom cool, dark and quiet. Many people find white noise helpful for blocking environmental disturbance. Temperature is often underestimated — a slightly cool room genuinely promotes deeper sleep for most people.
• Limit screen exposure in the hour before bed. The blue light issue is real but secondary — the bigger problem is that screens are stimulating and keep the brain in an activated state at a time when you're trying to downregulate.
• Get morning sunlight where you can. Even ten minutes outside in the morning helps anchor your circadian rhythm and improves sleep quality that evening.

The bottom line
If you're recovering from an injury, sleep isn't passive rest — it's one of the most active things your body does for healing. It's also one of the most controllable variables in your recovery, which is why it's worth taking seriously.

If you have questions about injury recovery or want to know how lifestyle factors like sleep, load management and nutrition fit into your rehabilitation plan, our team of Physiotherapists and Exercise Physiologists at Articulate Physiotherapy in Tarragindi would be happy to help. Book an appointment online or call us on 07 3706 3407.
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Reference: Fullagar HHK et al. Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Stand J Med Sci Sports. 2017;27(3):266-274.

What is a slipped disc?
The term "slipped disc" suggests that the disc has somehow slipped out of place and is no longer where it should be. In reality, this is not the case. Discs are situated between the vertebrae in the spine, and their main function is to provide cushioning and shock absorption. They have a tough outer layer (the annulus fibrosus) and a soft, gel-like center (the nucleus pulposus).

When a disc is damaged, it is usually due to wear and tear over time, or an injury such as a sudden impact or twisting motion. The damage can cause the nucleus pulposus to bulge or herniate, which means that it pushes outwards from its normal position within the disc while the outer layer of the disc remains in place. This can put pressure on nearby nerves, causing pain and discomfort, but may be completely asymptomatic (read on to find out more).

What do we call them now?
The medical community has therefore moved away from using the term "slipped disc" and now uses more accurate terminology such as "herniated disc," "bulging disc," or "ruptured disc" to describe disc injuries. By using more precise language, medical professionals can better understand and diagnose the specific type of disc injury a patient is experiencing, and provide more effective treatment.

How do we treat disc injuries?
Research on disc injuries and pain has evolved over time. A study published in the New England Journal of Medicine in 1994 found that many people with disc herniations experience spontaneous improvement in symptoms over time, even without treatment. This contradicted the belief at the time that disc herniations always required surgery.

Since then, further research has shown that conservative treatments such as physical therapy and pain management can be just as effective as surgery for many patients with disc injuries. For example, a 2015 study published in the Journal of the American Medical Association found that patients with lumbar disc herniations who underwent physical therapy had similar outcomes to those who underwent surgery.

Another study published in the New England Journal of Medicine in 2006 found that for patients with lumbar spinal stenosis, a narrowing of the spinal canal that can cause nerve compression and pain, surgery was not superior to nonsurgical treatment. The study included 654 patients who were randomly assigned to receive either surgery or nonsurgical treatment. At 2-year follow-up, the researchers found that patients in both groups had similar improvements in pain, function, and quality of life. This suggests that nonsurgical treatments such as physical therapy and pain management can be effective for some patients with spinal stenosis.

Do disc injuries cause pain?
It's important to note that while disc injuries can certainly cause back pain, not all cases of back pain are caused by disc injuries. In fact, many cases of back pain have no clear identifiable cause, which can make treatment challenging. 

Changes to the discs in the spine are a normal part of aging and are not necessarily linked to pain. Discs naturally lose some of their water content as we age, which can cause them to become less flexible and more prone to injury. Additionally, small tears or fissures can develop in the outer layer of the disc, which can also contribute to disc degeneration. However, many people with disc degeneration do not experience any pain or symptoms. A study published in the New England Journal of Medicine in 1994 found that disc degeneration was present in a large percentage of people without any history of back pain. The study included 98 volunteers without back pain who underwent MRI scans of their spines. The researchers found that nearly a third of the volunteers had disc degeneration, and the prevalence of degeneration increased with age. 30% of people in their 30s had disc degeneration without pain, while the incidence steadily increased proportionally to 80% of people in their 80s. The older you are, the more likely you are to have disc injuries regardless of whether you are experiencing pain or not.

So what does this all mean? 
While you might have had imaging in the past that showed disc degeneration, this is most likely healed by now. In general, mild disc injuries can take a few weeks to heal, while more severe injuries may take several months or longer. More importantly, your disc injury may never have been the cause of your pain, and if the pain has continued over several years, investigations into other causes, or experimenting with other treatment types may be appropriate. 

If you've been experiencing long-term back pain there is help available! Our team of physiotherapists are experts in helping with chronic pain and back pain and would love to help. 

The American College of Sports Medicine (ACSM) recommends stretching as part of a comprehensive exercise program. In their 2020 guidelines, they recommend that adults engage in flexibility exercise, such as stretching, at least two to three times per week for at least 60 seconds per stretch. They also recommend stretching each major muscle group at least once, and holding each stretch for 15 to 30 seconds.

There is some evidence to suggest that stretching before exercise can improve performance and reduce the risk of injury. A systematic review published in the British Journal of Sports Medicine in 2018 found that stretching before exercise can improve power and speed, as well as reduce the risk of muscle strains. However, the authors note that stretching before exercise may not be beneficial for activities that require a high degree of flexibility, such as gymnastics or dance.

On the other hand, stretching after exercise may be more effective for reducing muscle soreness and improving range of motion. A systematic review published in the Journal of Athletic Training in 2018 found that stretching after exercise can reduce muscle soreness, as well as improve range of motion in the short-term. However, the authors note that the long-term effects of stretching on muscle soreness and range of motion are not well understood.

Stretching may also be beneficial for certain conditions, such as fibromyalgia, a chronic pain condition that affects the muscles and soft tissues. A systematic review published in the Journal of Physiotherapy in 2018 found that stretching can improve pain, function, and quality of life in people with fibromyalgia. Stretching may also be beneficial for certain conditions, such as lower back pain, knee osteoarthritis, and plantar fasciitis. A systematic review and meta-analysis published in the Journal of Orthopaedic & Sports Physical Therapy found that stretching was effective in reducing pain and improving function in patients with knee osteoarthritis. Stretching may also be helpful for individuals with plantar fasciitis, a condition characterized by pain in the heel and bottom of the foot. A study published in the Journal of Foot and Ankle Research found that a stretching program was effective in reducing pain and improving function in individuals with plantar fasciitis.

In conclusion, stretching is an important part of a comprehensive exercise program, and can be beneficial for improving flexibility, range of motion, and preventing injury. Stretching before exercise may improve performance and reduce the risk of injury, whereas stretching after exercise may be more effective for reducing muscle soreness and improving range of motion. Stretching may also be beneficial for certain conditions, however, more research is needed to understand the best methods for stretching and the long-term effects of stretching on muscle soreness and range of motion. 

It's important to note that stretches should not cause pain, it should be comfortable and gradually increased. Wanting to find the best stretches for you? During a physiotherapy assessment, a physio can evaluate your range of motion, strength, and flexibility. Based on this assessment, they can develop an individualised stretching program that targets specific muscle groups and addresses any areas of restricted movement. They'll also teach you how to perform the stretches correctly and safely, demonstrating the correct technique and providing feedback. Want to get your stretching routine sorted? Book in with one of our amazing team here!

References:

1. American College of Sports Medicine. (2020). ACSM's guidelines for exercise testing and prescription. Philadelphia, PA: Wolters Kluwer.
2. Kay, A. D., & Blazevich, A. J. (2018). Effect of acute static stretching on maximal muscle performance: a systematic review. British Journal of Sports Medicine, 52(4), 212-220.
3. Herda, T. J., Cramer, J. T., Ryan, E. D., Stout, J. R., & Walter, A. A. (2018). Acute effects of stretching on muscle soreness, power, and flexibility in healthy adults: a systematic review. Journal of Athletic Training, 53(1), 3-10.
4. Busch, A. J., Webber, S. C., Richards, J. G., & Deuster, P. A. (2018). The effect of stretching on performance: a systematic and critical review of the literature. Journal of Strength and Conditioning Research, 32(1), 351-359.
5. Bialosky, J. E., Bishop, M. D., Price, D. D., Robinson, M. E., & George, S. Z. (2009). The mechanism of manual therapy in the treatment of musculoskeletal pain. Manual therapy, 14(5), 531-538.
6. Andersen, J.C. and Nielsen, J.F. (2005) "The effects of stretching on performance" Sports Medicine.
7. Yamaguchi, S.M. and Ishii, D.L. (2005) "The effects of stretching on the prevention of muscle injuries" Journal of Athletic Training.
8. van der Leeden, J.H.J., et al. (2010) "Stretching in the treatment of knee osteoarthritis" Journal of Orthopaedic & Sports Physical Therapy.
9. Murley, J.M., et al. (2007) "Stretching in the management of plantar fasciitis" Journal of Foot and Ankle Research.

Talk to your doctor or cancer care team about what types of exercise are safe for you.
They can help you create an exercise plan that is tailored to your needs. Remember, start slow and gradually increase the intensity as you are able. And always listen to your body – if something hurts, stop. Some treatments will mean that you need to avoid certain movements or reduce intensity for a period.

Find an activity that you enjoy, and make it a part of your regular routine.
There are many different ways to exercise, and it is important to find an activity that you enjoy and can stick with. Some patients may prefer to exercise alone, while others may prefer to exercise with a group. There are also many different types of exercise classes available, such as yoga, Pilates and aerobics, as well as classes specific to cancer patients.

Set realistic goals, and celebrate your accomplishments along the way.​It is important to set realistic goals when starting an exercise program. For example, if you have not been active for a while, you may not be able to run a marathon right away. Start with smaller goals, such as walking for 30 minutes three times per week. As you become more fit, you can gradually increase your goals. Remember that 10 minutes is better than zero minutes, and seeing results takes time. Tracking where you start can help you to see improvement, and keep you motivated to keep going!

What is the best exercise for cancer patients?
There are many different types of exercise that can be beneficial for cancer patients. Some exercises types may be recommended by a healthcare provider include walking, jogging, swimming, biking, and strength training. Most types of exercise can be suitable (or at least modified), and while you may need to pause for small periods due to different treatments, the goal can continue to be to get you back to what you enjoy.

If you or a loved one is going through cancer treatment and would like some advice on keeping active, we are here to help! Our friendly team of physiotherapists, exercise physiologists and exercise scientists can help to plan out exercise programs and provide Pilates and Clinical Exercise classes to keep you safe. If you have any questions or want to get in touch give our friendly Tarragindi Physiotherapy Clinic a call on 07 3706 3407. We would love to help you get moving!

If an object is particularly heavy getting close to the object is important. Our proximity reduces something in biomechanics called the lever arm - a small increase in this lever arm can have a significant effect on the amount of force required to lift an object. The higher the force required to lift an object the higher the injury risk, therefore the closer we can get, the more we reduce this risk.
For example, imagine lifting a weight close to your body with one arm. Now imagine lifting the same weight out in front of you with one arm. It's going to be much harder to lift the weight out in front of you because you have increased the lever arm. This physical distance is easily controllable, and is the first key to making lifting safer.
Making the lift less awkward is another overlooked aspect of lifting. The more awkward the lift the higher the risk of injury. If you can't get close to an object or if you are lifting something heavy above your head, try and find a lifting partner. Lifting from waist height close to your body is much less awkward than low to the ground and off to the side. You can split the lift in to stages, or change where the lift starts from in order to make is simpler.
Avoid lifting with combined movements such as bending and twisting at the same time. When we combine movements the body isn't as strong and thus the capacity to lift is reduced. Again, positioning the body so that there is no twisting required is key. Essentially these first three tips require a little bit of thought and mindfulness. Take your time and think a lift through before you attempt it. Injuries most likely occur when we rush into them with little thought.
Most importantly however (to complement the above) is having a good baseline level of strength. How strong we are is a powerful preventative factor in injury risk, and one of the reasons that resistance training in exercise is so so important. At work being stronger than your profession in lifting demands will make lifting far easier and less likely to cause an injury. The only way to be strong? Consistently do some form of resistance training, and the more physical your job (or home demands) are, the more we'll need to do this!
While there are no definitive answers on how to lift objects to completely avoid injury, reducing the risk is often a combination of being healthy, common sense, strength and avoiding awkward positions. Next time you're lifting something in the workplace or at home, take a moment to think about these points and stay safe. If you attempt a lift and it doesn't feel right, be sure to call in a lifting partner or rethink your position.

Looking to add some resistance training? Injured from a lift? Wanting some general tips about occupational health? Get in touch! Our Tarrgindi Physiotherapists are experts in both injury prevention and treatment. Call us on 07 3706 3407 or email info@articulatephysiotherapy.com.au

The early management of sporting injuries is a critical part of keeping athletes on the field and preventing long-term damage. Physiotherapy input during the acute phase is important to help reduce swelling and pain, and to promote healing. The aim of physiotherapy during this phase is to protect the injured tissue and prevent further injury. Early management also includes the use of ice, heat, compression and elevation to help reduce swelling (read more about our top tips on PEACE). Physiotherapy during the early phase of injury management is vital to ensure a speedy recovery and return to play. Plus in certain circumstances (especially late in the season) aids in getting through the final games whilst managing the injury. 
As well as our initial first aid, physiotherapy can provide valuable input regarding the evidence around appropriately managing the acute injury such as bracing/taping or early loading strategies in order to minimise muscle strength loss and compensatory pattern formation. In short - if in doubt about an injury, it's always best to make a booking as soon as possible!

Once the acute phase has passed, physiotherapy changes to the rehabilitation phase where it is important to regain strength, range of motion and function. Rehabilitation exercises are progressed as tolerated, depending on the type of injury. The aim of physiotherapy during this phase is to safely return the athlete to their pre-injury level of activity and education on possible prevention ideas as well.
Athletes need to be aware of how to prevent injuries in the first place. Warming up properly before exercise, cooling down afterwards and wearing appropriate clothing and footwear. However the biggest prevention for injuries during the season is a solid preseason. This is the time to get Physio input to help identify any imbalances or weaknesses.
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Read more about Preventing Injuries with Sleep, the Importance of Warming Up and our top Preseason Tips here.

Wanting to find our more about we support athletes (both amateur and elite)? Why not give our friendly Tarragindi physio team a call on 07 3706 3407 or email us at info@articulatephysiotherapy.com.au. We would love to help you perform at your best, and make it through each sporting season injury free!

Sleep
One of the most important aspects of post workout recovery is sleep. Getting enough quality sleep is crucial for athletes, as it helps the body to repair and rebuild muscle tissue. Recovery nights should be planned in advance, with a focus on getting a longer than normal sleep in order to aid healing and prevent injury. Although it varies from person to person, somewhere between 7 -10 hrs is ideal. It is also important to avoid drinking alcohol before bed, as this can disrupt your natural sleep cycle. Other tips for sleep hygiene include avoiding caffeine in the evening, maintaining a cool and comfortable environment in your bedroom, and disconnecting from electronics screens at least 30 minutes before sleep.

Nutrition
Another key element of post workout recovery is nutrition. Eating the right foods can help to replenish energy stores, repair muscle tissue, promote muscle growth and reduce inflammation. A balanced meal containing good quality lean protein (plant or animal based), wholegrain and fiber-rich carbohydrates and healthy fats is ideal, and there are many great recipes available online that fit this criteria. Don't skimp on the fruits and vegetables either - remember 5 serves or vegetables and 2 serves a fruit each day is the goal. Recovery smoothies packed with goodies like green leafies and seeds or nuts are also a great option for those who don’t have time to cook a full meal and can be drunk on the go. What we eat is our fuel so making sure it's healthy can be key to improving our performance and boosting our energy.

Self Massage
Finally, using massage tools such as foam rollers and lacrosse balls can help to release tension in the muscles and promote blood flow. This can aid in recovery by helping the muscles to repair themselves more quickly. Recovery tools are readily available online or at most sporting goods stores. When using massage balls or rollers , it is important to start slowly and increase the pressure gradually. Be sure to focus on areas that feel especially tight or uncomfortable, and avoid any areas that are injured or sore. Recovery massage should not be painful (just uncomfortable), so if you feel any pain stop immediately and book in to see a physiotherapist if it persists.

Some people swear by massage guns , which can be a great tool for recovery if used correctly. We've written about these before here if you do want to find out more!

Hot Water and Ice Baths
Another great way to promote recovery is to alternate between hot and cold water immersion, also known as contrast therapy. The method involves alternating between periods of hot and cold water immersion. The hot water helps to increase blood flow and loosen muscles, while the cold water helps to reduce inflammation and pain. If you don't have a bath, even just adjusting your shower to do a period or hot and cold can be helpful!

Recovery Supplements
Although there are lots of supplements on the market, there isn't much good quality evidence for many of them. However the latest research shows that there are a few that can be effective in aiding recovery. Creatine is a supplement that has been shown to help with muscle growth and repair, while caffeine can help to reduce pain and inflammation. Recovery supplements should be used in addition to a healthy diet, not as a replacement for good nutrition.

Stretching
Last but not least, don't forget to stretch! Stretching helps to lengthen the muscles, which can prevent stiffness and soreness. It is important to focus on both static (holding a position for 20-30 seconds) and dynamic (moving through a range of motion) stretches. Dynamic stretches are great for warming up before exercise, while static stretches are ideal for cooling down afterwards. A good rule of thumb is to stretch for about 20-30 seconds per muscle group.
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There are lots of great resources available online with stretching routines that you can follow, or you can book in to see a physiotherapist or exercise physiologist who can create a tailored program for you.

Do you have a favourite post workout routine? Let us know in the comments below! Our physiotherapists are always happy to talk to you about improving performance and maximising your post workout or training routine. You can book in with one of them here, or speak with our friendly Tarragindi team on 07 3706 3407.

Bone Density
Exercise has been shown to increase bone density. This is especially important for older adults, who are at a higher risk for osteoporosis. Osteoporosis is a condition in which the bones become weak and fragile, and can break easily. Osteoporosis tends to impact women more than men, but exercise can help to prevent this condition in both sexes. The average age for osteoporosis diagnosis is 70 years old, but bone density starts to decrease as early as age 30. Other risk factors for osteoporosis or decreased bone density include a sedentary lifestyle, smoking, and excessive alcohol consumption.

Exercise increases bone density by stimulating the production of new bone cells. This, in turn, leads to stronger bones and a reduced risk of fractures. Exercises that are particularly helpful for increasing bone density include weight-bearing and resistance exercises such as walking, running, and lifting weights.

Improved Joint Health
Exercise also leads to improved joint health. It helps to reduce inflammation and pain in the joints, while also increasing range of motion. Our joints are made up of cartilage, which can deteriorate with age. Exercise helps to keep cartilage healthy by increasing the production of collagen. Collagen is a protein that helps to keep cartilage strong and resilient. Exercises that are particularly helpful for improving joint health include swimming and cycling.

Improved Balance and Coordination
Exercise can also help improve balance and coordination. This is important because falls are a leading cause of fractures in older adults. As we age, our balance and coordination tend to decline making us more susceptible to falls. Regular exercise has been shown to help improve balance and coordination, thereby reducing the risk of falls. Exercise does this by helping to increase muscle strength, flexibility, and balance. It also works on our proprioception, which is our awareness of our body in space. Exercises that are particularly helpful for improving balance and coordination include Tai Chi, Yoga and Pilates.

Muscle Strength
In addition to increasing bone density, exercise also strengthens the muscles surrounding the bones. This is important because strong muscles help to support the bones and protect them from injury. Strong muscles also lead to better balance and coordination, again helping to decrease falls. Exercises where you are lifting weights or using resistance are particularly important as we age, as they help to maintain and increase muscle mass. It's never too late to get stronger!

Flexibility
Flexible muscles are important for protecting the joints from injury. Exercise helps to increase muscle flexibility by stretching the muscles and tendons. This helps to reduce the risk of strains and sprains. Exercises that are particularly helpful for increasing muscle flexibility include yoga and Pilates, as well as weight training. Strong muscles are more flexible muscles.

Weight Control
Maintaining a healthy weight is important for bone health. Being overweight or obese puts extra strain on the bones and joints, which can lead to pain and injuries. It also increases the risk of developing osteoarthritis, a condition where the cartilage in the joints breaks down. Exercise helps with weight control by burning calories and improving muscle mass which increases our metabolic rate.

Reducing Pain
Exercise has been shown to reduce the pain associated with arthritis. Arthritis is a common condition that causes inflammation and pain in the joints. Exercise helps to reduce arthritis pain by reducing inflammation and improving joint health. Exercise may also help by releasing endorphins - chemicals that act as natural painkillers. Exercises that are particularly helpful for reducing arthritis pain include walking, swimming, and cycling.

If you're looking to start an exercise program today it's important to consult with a trusted health professional like a physiotherapist to help keep you safe. They will be able to give you specific recommendations based on your health and fitness level, and can address any injuries, aches or pains and help to modify as needed. It's important to start slow and gradually increase the intensity of your workouts - this helps to prevent injury as well as ensuring that you are sustainable in your exercise to help you keep moving for longer (and truly integrate it into your lifestyle).
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If you're looking for a specific exercise program to work with issues like osteoporosis, osteoarthritis or any condition impacting your bones we would love to help! Give our friendly physiotherapy clinic a call on 07 3706 3407 or email us at info@articulatephysiotherapy.com.au. Our Brisbane Southside physios would love to work with you!