Japan’s #1 Leader in Health and Fitness
Japan’s #1 Leader in Health and Fitness
HEALTH TIPS
Do I need surgery for my shoulder pain?
Do I need surgery for my shoulder pain? Physiotherapy can help to prevent surgery in non-traumatic rotator cuff injuries! #fysiofriday #physiotherapy #physicaltherapy #osteopathy #rehabilitation...
On this episode of the injury edition, Sam discusses sprained ankles; why they often reoccur and what we can do to optimally manage this injuries Click on the links below or search "Tokyo Living" on...
Case Study – Persistent Lower Back Pain: Idalis
Idalis is a 46 year-old female university teacher who presented to us a year ago with a 4-year history of persistent lower back pain and neurological symptoms in the legs. The symptoms came on...
Osteoarthritis (OA) is a degenerative condition that affects many, particularly older individuals. The most commonly affected joints are the knees and hips. There is an implied benefit of decreased...
Shoulder Dislocation Management
Fysio Friday: Shoulder Dislocations A shoulder dislocation typically occurs as an acute injury, where the head of the humerus (top of the upper arm bone) is forced out of the front (~95% of the...
The importance of power training for healthy ageing
Fysio Friday: The importance of power training for healthy ageing Balachandran, A. T., Steele, J., Angielczyk, D., Belio, M., Schoenfeld, B. J., Quiles, N., ... & Abou-Setta, A. M. (2022)....
The essence of musculoskeletal rehabilitation is taking a patient from where they currently are (often a state of pain, functional impairment, an inability to do the things that are important to...
Resistance Training for Bone Health in Men
FYSIO FRIDAY: The LIFTMOR for men trial The incidence of osteoporosis (defined as bone mineral density T score greater than -2.5) is thought to be over 200 million people globally. This condition,...
What you need to know about frozen shoulder
What you need to know about frozen shoulder #fysiofriday #physiotherapy #rehabilitation #kneepain #illiotibialband #ITB #ITBS #ITBFS #physio #physicaltherapy #backpain #neckpain #sciatica #headaches...
Hierarchy of Injury Prevention
HIERARCHY OF PREVENTION Musculoskeletal injury is a complicated, multi-faceted process, and the specific cause(s) of injury will be unique to the individual. However, in an effort to decrease the...
Updated Guidelines for Ankle Sprains
Updated Guidelines for Ankle Sprains Clinical guidelines are devised by experts in specific fields, to provide consensus and improve consistency within management protocols. The ankle lateral...
Concussion Basics
FYSIO FRIDAY - CONCUSSION ASSESSMENT AND MANAGEMENT Concussion, also known as a traumatic brain injury (or TBI) is functional disturbance of the brain, typically caused by direct or indirect trauma....
What is Physical Literacy?
What is Physical Literacy? The term literacy is generally used to describe someone’s proficiency within a written language, although there are other types of literacy (i.e. “my parents are...
Rehabilitative Exercise: What are we actually trying to achieve?
Most individuals, be they athletes or general population patients, understand that exercise is the most important factor in the rehabilitation of most musculoskeletal disorders. However, different...
Active Work Breaks and Postural Shift for Back and Neck Pain
Back and neck pain are the most common conditions we see in musculoskeletal practice, and are particularly common in sedentary individuals, including office workers. In a recent study, 1,500 office...
Why we absolutely must train the non-injured limb
I have written and spoken extensively about the cross-education effect in the past. For a brief synopsis check out Ask 360 episode 11, released on October 1st 2021. The cross-education effect...
Manual Therapy – What is it actually doing?
MANUAL THERAPY: WHAT IS IT ACTUALLY DOING? This post explores some of the mechanism behind the affects of manual therapy #fysiofriday #physiotherapy #rehabilitation #kneepain #illiotibialband #ITB...
What is Thoracic Outlet Syndrome?
Thoracic Outlet Syndrome (TOS) is an umbrella term to describe a few different conditions whereby the brachial plexus (a network of nerves formed from the lower levels of the neck) becomes...
What is the ITB and why does it cause problems?
“What is the ITB and why does it cause problems?” The ITB (illiotibial band) is a long, thick band of connective tissue that runs from muscles in the hip and pelvis and attaches to a number of bony...
Return to Exercise Post-covid
On this episode Sam and Oisin discuss return to exercise post-covid. #physiotherapy #physio #rehabilitation #physicaltherapy #recovery
What is Relative Energy Deficiency in Sport (RED-S)?
RED-S stands for relative energy deficiency in sport, and refers to “impaired physiological functioning caused by relative energy deficiency, and includes but is not limited to impairments of...
Could My Pain Be Rheumatic?
Could my pain be rheumatic? Rheumatological conditions are problems based around systemic inflammation, rather than being associated with a specific injury or overuse. Because they may behave...
What the heck is Sciatica anyway?
What the Heck is Sciatica Anyway? By Sam Gilbert. Almost everyone reading this will have experienced or know someone who has experienced the strange phenomenon commonly referred to as...
Club 360 Physiotherapy
Post-natal Video Tip #3
Check out Lan's 3rd post-natal video, working with Club 360 Personal Trainer, Miki! Miki Schmid is an NSCA-cpt Stott Pilates instructor,trx suspension trainer, stretching trainer Monster walk:...
Brian’s Boxing Handwrapping Video Tip
Sebastian Says, “Here’s a Breakfast Protein Smoothie to start your day!”
Breakfast Protein Smoothie Ingredients 250 ml semi-skimmed milk 1 scoop of whey protein (strawberry or vanilla) 1 banana Large handful of ice *You can use skimmed milk or another alternative to...
Sebastian Says, “Asian Dressing!”
Asian Dressing Ingredients 1/2 cup cold-pressed sesame oil 1/2 cup orange juice 1/4 cup diced shallots 1/2 tsp grated ginger 1/4 cup chopped fresh cilantro Salt and pepper to taste Servings 4 tbsp...
Sebastian Says, “Here’s a Seafood Lettuce Wrap for Summer!”
Seafood Lettuce Wrap Ingredients 2 cups mixed seafood 1/2 cup avocado 1/4 cup grated carrot 1/4 cup grated cucumber 1/4 cup mixed beans 1/4 cup low-fat plain yogurt 6 lettuce leaves Servings...
Sebastian Says, “A quick and easy recipe for self-made bento. Zero cooking skills required!”
Quick Tuna Bento Ingredients 200 grams canned tuna 1 cup green beans 1/2 cup corn and green peas 1 onion 1/2 cup Greek yogurt 1/2 cup cooked lentils Gouda cheese Servings Makes one serving...
Switch Jab Drill
Club manager, Stewart Fulton, and personal trainer, Brian McGrath, demonstrate the "Switch Jab Drill". https://youtu.be/0CO1mFeNm70
Sebastian Says, “Here’s an easy to make, fantastic tasting, nutritious dessert!”
Banana Protein Muffin Ingredients 1 large Banana 1/4 cup Banana or Vanilla Protein powder 3 tbsp. Peanut Butter 1 tsp. Coconut Oil 1 Large Egg 1 tsp. crushed Coconut and Almond 1 tsp. Cinnamon 1/2...
Sebastian Says, “Great for either lunch or dinner.”
Pesto Chicken Pizza Ingredients Boneless skinless chicken breast, (170 g) Salt, ¼ tsp Pepper, 2 pinches Olive oil cooking spray Whole wheat tortilla Pesto, 3 tbsp Broccoli florets (small), ¼ cup...
Sebastian Says, “Here’s a quick and easy breakfast to get you going.”
Creamy Banana Oatmeal Ingredients Low-fat milk or almond milk, 1 cup Coconut milk, ¼ cup Old fashioned large flake oats, ½ cup Water, ¼ cup Vanilla protein (equal to 25 g protein), 1 scoop Banana...
Live Well Challenge, Spring 2017
Learn everything you'll need to transform your outlook on nutrition and fitness over the course of eight weeks. We'll help you to find a positive balance in your life, and show you how healthy...
Concussions; “Remove, Refer, Rest, Return”
What is a concussion? Concussions are the result of a temporary disturbance in brain function due to trauma. They can be caused by a direct (e.g. falling and hitting your head) or indirect (e.g....
Sebastian Says, “My favourite breakfast (for busy people)”
Sebastian Shakes Here's a quick and easy to make shake that's packed with protein and energy to get you and your day started! Ingredients 400 ml room-temperature or cold coffee (make this the night...
Holiday Eating Advice
Holiday Eating Advice Amitha Mather Are you worried about overindulging and gaining weight over the holiday season? Our in-house nutritionist, Amitha, has a few tips on how to survive the silly...
A tip from Amitha – Healthy Fats
A tip from Amitha: My tip for today is to eat more fat. I bet you didn’t expect me to say that, but before you get excited and reach for the cakes and doughnuts, I’m talking about the boring kind of...
Current Trends – Anterior Cruciate Ligament (ACL) injury management
Current Trends - Anterior Cruciate Ligament (ACL) injury management by Ingrid Davis - Club 360 physiotherapist ACL injury management is always a hot topic and an area of much research...
Nutrition 1 – Vitamins
Nutrition - Supplement quality Vitamins When it comes to choosing the right supplements, quality should be the abiding factor, however, the status quo of many vitamin companies is to cram as many...
What is Pilates?
What is Pilates? Pilates is an exercise program that was designed by German Joseph Pilates in the early 20th century as a way of recovering and rehabilitating from his own physical ailments and...
Sam’s Health Tips Part 5
Desk-Fit 360 Part 5 – Don’t blame me, I’m just a chair! The previous 4 parts of this series have outlined measures that you may take to decrease the stress on the body that can result from prolonged...
Sam’s Health Tips Part 4
Desk-Fit 360 Part 4 – Movement snacks Part 4 of the Desk-Fit 360 series will discuss some basic movements you can perform at your desk to split up your working day. Instead of the rather boring...
Sam’s Health Tips Part 3
Desk-Fit 360 Part 3 – Hey! Break it up! In the 3rd of our 5-part desk-fit 360 series we discuss some important workplace habits. Get up and move Most of us are stuck at our desks for hours on end...
Sam’s Health Tips Part 2
Desk-Fit 360 Part 2 – Better check yourself before you wreck your health In part 2 we discuss some basic guidelines for setting up your workstation. If we take a historical view of ergonomics, as...
Sam’s Health Tips Part 1
Desk-Fit 360 Part 1 – Take a seat. The first of our 5-part series on ergonomics and posture will discuss sitting position. We generally encounter 2 basic suboptimal sitting postures: The...