Tell us at IC Sports Therapies why you think they deserve a special treat, and our staff will select one person, each week during September, to be given our special care.
[Update] One of our friends has nominated “the fire fighters and volunteers who have been doing the backburning in hornsby kuringgai area so that we would be safe in the fire season. I don’t know it is doable but they are our heroes in the area at the moment. Thank you for the opportunity to give thanks to local heroes.”
As a result of her nomination, we are prepared to give them a 50% discount if they come in before the end of September. (We already give 10% discount to ALL emergency services)
The tibialis anterior muscle is the largest muscle located in the anterior (front) compartment of the leg. The blood supply to the tibialis anterior muscle comes primarily from the anterior tibial artery and its branches. In general, muscles of this compartment help to flex the foot in an upward direction at the ankle and also extend the toes.[1]
The tibialis anterior lies along the outside of the shinbone (tibia). The muscle attaches to the top of the shinbone and descends down the leg, following the outside of the bone. The muscle’s tendon crosses the top of the foot by the inside ankle and connects to two bones (medial cuneiform and first metatarsal) on the bottom of the foot.[2]
What are the pain and symptoms associated with the tibialis anterior muscle?
Pain in the big toe
Pain in the front of the ankle going up the front of the shin
Occasionally there will be swelling of the shin bone
Can contribute to shin splints
Can be a cause of weak ankles
Can contribute to drop foot which can cause tripping and falling [2]
Interesting facts about the tibialis anterior muscle:
Trigger points and a tight shortened tibialis anterior can make it difficult to pick up the foot and can contribute to ‘tripping over your own feet’.
Pain from trigger points in the tibialis anterior is sometimes diagnosed as gout or turf toe.
Is often the primary cause of “growing” pains in the feet and ankles of children. [2]
To encourage you to try our recently added new services, we’d like to give you a $10 discount on your first booking of this new service.
Our experienced and qualified Pilates Instructor & Personal Trainer, Colin, has recently added qualifications in Relaxation Massage to his skill set.
As part of this promotion you can see Colin, our “new” massage therapist, for only $60* for a long treatment.
Book yourself a Relaxation Massage with Colin and use the coupon code COLIN to receive one $10 discount.
* Health Fund rebates are not available for these services.
Colin is no longer with IC Sports Therapies. We wish him well in his future.
Weight loss is not a physical challenge – it’s a mental one.
‘The following behavioural strategies could help your weight loss plan:
Schedule your day to allow adequate time for buying, preparing and eating healthy food. Set an alarm if necessary so you don’t get stuck watching TV or working at the computer.
Stock up on healthy snacks that have a pleasing texture and taste. You may like the crunchiness of carrots, the tanginess of cheese cubes, or the smoothness of frozen yoghurt. Drinking a cup of hot tea with your midmorning or midafternoon snack may make it last longer and feel more satisfying.
Communicate with family and friends and ask for their support in improving your health. Ideally, working on weight together with a friend or family member means you can encourage and support each other and help keep each other on track.
Stay “in the moment” while eating. Avoid eating at the computer, while driving, or multitasking while you eat. Tune into the experience of eating, what tastes and textures you feel like, how satisfying the food is, and what it feels like to be hungry or full.
Remind yourself several times a day of your weight loss goal and how important it is to you. You could paste a picture of a thinner version of you or write your reasons for losing weight on a note card that you keep with you, or put a picture on your desk.
Don’t get caught in thinking traps that can derail you from your diet. If you feel that you deserve something extra for being good, reward yourself with an extra snack or a small dessert that only adds a limited amount of calories. If you have a bad day, don’t use it as an excuse to go off your diet for a week. Remind yourself that you need to get back on track as quickly as possible to minimize the damage.
Tell yourself “I can do this.” Research shows that self-efficacy, or confidence that you can succeed at reaching your goal, is a powerful predictor of future behavior. If you catch yourself thinking negatively, switch to thinking about other situations in which you successfully learned a new behaviorl. Visualize yourself resisting temptation or throwing the extra weight into the ocean to keep motivated.
These strategies, accompanied by a reasonable nutritional plan, and increased exercise should help you develop a new relationship to food and increase your self-control.’
Resistance training doesn’t make women “big”. It’s difficult for anyone to get “too bulky” by lifting weights alone.
Resistance training is a form of exercise that improves muscular strength and endurance. During a resistance training workout, you move your limbs against resistance provided by your body weight, gravity, bands, weighted bars or dumbbells.
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.
Resistance training increases muscle strength by making your muscles work against a weight or force.
Different forms of resistance training include free weights, weight machines, resistance bands and your own body weight.
A beginner needs to train two or three times per week to gain the maximum benefit.
Complete the Adult pre-exercise screening tool and consult with professionals, such as your doctor, exercise physiologist, physiotherapist or registered exercise professional, before you start a new fitness program.
Rest each muscle group for at least 48 hours to maximise gains in strength and size.
Varying your workouts can help you push past a training plateau.
Fun Facts: Weight Training
Stronger core results in better posture
60% of people who weight train get an average of 7 hours or more of sleep per night
Weight training lowers bad cholesterol and blood pressure
Increased metabolism means you burn more calories when your body is resting
Adding just 2 weight training sessions a week can reduce body fat by 7%
Weight lifting boosts dopamine, norepinephrine and serotonin, making it a natural antidepressant
By 80 years-old, sedentary people will lose 50% of their muscle mass, weight training can stop, prevent and reverse muscle loss
With better muscle coordination overall body mechanics are improved
