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Looking for local heroes!

Nominate a local hero who deserves a massage.

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.

Send your nomination through our Contact form, or message us on Facebook.

[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)

Customers of the Week, for August

Cake!
Psst! September’s our Birthday Month

And our august customers get sur-prizes!  😉

Each Customer of the Week won a prize, just because they came for treatment and one of our Robots pulled their name out of the hat.

There were also one or two who were blessed with a birthday discount or gift  ^_^

How can you win?

To be in with a chance to win,  book your next appointment with us today at icsportstherapies.com.au/bookings, or contact us to make a booking for you:

IC Sports Therapies

Suite 6, Hornsby Business Centre, 14 Edgeworth David Avenue
Hornsby 2077
Phone: (02) 9477-3103

 

Previous: July 2017

 

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Your Monday Muscle: #9 Tibialis Anterior

Tibialis Anterior

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]

Sources:

[1] Tibialis Anterior Healthline

[2] Tibialis Anterior Muscle: Big Toe, Ankle and Shin Pain The Wellness Digest

Previous: Your Monday Muscle: #8 Vastus Lateralis

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Crampade SPECIAL PRICE ENDS 30/9/17 

CRAMPADE™ helps to prevent and relieve cramps, spasms, sore muscles, period pain and restless legs. We’ve found it stops cramps in MINUTES.

RRP $15.95. Our special price until the end of September – only $13.00 for 10 sachets.

Get it from our Clinic, or order online at https://icsportstherapies.com.au/store/index.php/crampade.html/

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Swedish Massage Special

Swedish Relaxation massage

Happy Birthday to You!

September is our 3rd Birthday month, and we’re having a Swedish Relaxation Massage SPECIAL:

A 1 hour Relaxation Massage with Lisa is only $65.

This offers applies ONLY for bookings on Wednesday 6th and 13th, and Friday 8th and 15th September, and spaces are limited.

To make a booking, either phone the Clinic on 9477-3103, or Book Online at https://icsportstherapies.com.au/book-lisa-barnes/

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Cramp! What works???

Nicki’s Story

For almost twenty years, I have suffered debilitating cramps. Generally, they strike at night, after a long day of being on my feet, treating clients, or at sports tournaments. Frequently episodes have lasted two or three hours. The pain has been excruciating, with muscle spasms and micro-trauma, causing discomfort for several days.

My GP told me that, aside from magnesium, not much helps, and that I would just have to live with this situation. He neglected to tell me that anti hypertensive medication would make the situation much worse! He didn’t know that a diet with moderate to high sugar levels would also make things worse, and the cruel irony was, his recommendation that I try a commercial sports drink would expose me to even more sugar thus worsening the situation.

At this point, with the cramps becoming a nightly occurrence, and long periods spent in hot showers trying to bring the muscles into a relaxed state, I was exhausted and distressed.

I tried all kinds of remedies, both allopathic, and natural, to no avail. Nothing made more than a transient difference. Then I began the detox process and noticed on the nights that I had severe cramp, I had also eaten chocolate with my coffee. So I reduced my sugar intake. No sweetened foods after lunch. There was an improvement!

Crampade

Then, in November two years ago, I was at a Sports Medicine conference and during the break, I encountered Crampade for the first time. I was impressed with the passion of the inventor. I was impressed by the science and research we discussed, and came home with a generous amount of product to try for myself.

Of course, the theory was great, that wasn’t unique! The formulation is. But the proof of any product lies in its usefulness.

From the first time I took it, Crampade was spectacularly different! For me, the cramps stopped within five minutes of me taking it. This has been consistent over the last eighteen months. Every time I have taken Crampade, I have experienced relief, usually within three to five minutes. To have a product such as this has been a game changer for me.

But, Crampade isn’t just good for cramp. It also provides electrolytes lost through dehydration.

Sportspeople

It helps sportspeople perform  better for longer. This is particularly true for Masters level sports people. It also aids recovery in tournament situations, and helps with decision making.
Because Crampade is a powder, in a sachet, it is really convenient to use. It is a measured dose, unlike many other products on the market. A sachet or two in your sports bag, or wallet, and you have it with you for every situation.

Convenient

Crampade is convenient to use, because on sachet taken prior to competition provides enough electrolytes for the day. There is no need for alternating water and a sports drink, the focus simply becomes drinking water during the game time.

Crampade requires only a small amount of water to deliver electrolytes, reducing the bloated feeling, and meaning it can be taken immediately before play. This is also a major advantage for those who suffer night cramps, reducing the need to wake a short while after taking it.

It is an occasional use product – you only take it when you need it.

The formulation is alkaline, helping reduce lactic acid.

The inclusion of pyridoxine is especially valuable for pregnancy. Because it is an electrolyte formulation, it is beneficial for those suffering morning sickness. Clients using the product report feeling better sooner.

Really, there is a reason for everyone to consider Crampade as their preferred choice, for hydration, cramps, sports performance, and post celebration recovery.

I love that Crampade was created from the benefit of scientific research, but I love that it is fundamentally a supplement. There are no negative side effects, and that is highly unusual.

Cost wise, Crampade is less than half the cost of other products on the market.

Where can I get it?

Available in our Clinic or from our online store for $13/box of 10. Buy and try today, you will be amazed!

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Special massage promotion until Sep 14th

Special massage promotion until September 14th!

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 at https://icsportstherapies.com.au/book-colin-parish and use the coupon code COLIN to receive one $10 discount.

* Health Fund rebates are not available for these services.

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Friday Fitness Fact #8: Weight Loss

 

 

Weight loss is not a physical challenge – it’s a mental one.

‘The following behavioural strategies could help your weight loss plan:

  1.  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.
  2. 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.
  3. 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.
  4.  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.
  5. 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.
  6. 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.
  7. 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.’

Sources:

To Lose the Weight, Change How You Relate (to Food)  https://www.psychologytoday.com/blog/the-mindful-self-express/201102/lose-the-weight-change-how-you-relate-food

 

Previous: Friday Fitness Fact #7: Resistance Training

Friday Fitness Fact #7: Resistance Training

Resistance Training

Resistance Training

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

Sources:

Resistance Training – Health Benefits – https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

Fun Facts: Weight Training – http://www.octanefitness.com/octaneblog/blog/2014/09/26/fun-facts-weight-training/

 

Previous: Friday Fitness Fact $6: Calories

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Customers of the Week, for July

Hurrah!

Wouldn’t July to be a winner too?  😉

Our Customer of the Week winners were Maureen B. for the week of 3rd July, Henry H. for the 10th, Jan S. for the 17th, and Meera S. for the 24th.

Each won a prize, just because they came for treatment and the Robot pulled their number out of the hat.

There were also one or two who were blessed with a birthday discount or gift  ^_^

How can you win?

To be in with a chance to win,  book your next appointment with us today at icsportstherapies.com.au/bookings, or contact us to make a booking for you:

IC Sports Therapies

Suite 6, Hornsby Business Centre, 14 Edgeworth David Avenue
Hornsby 2077
Phone: (02) 9477-3103

 

Previous: June 2017

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