Exercise Courses at Active Care Physio Bondi Junction

We provide you with the knowledge and the exercise to help you manage your own injuries and prevent any future problems recurring. Our Lower Limb Rehabilitation Program is based outdoors in the local park.

  • The program is personally tailored for you
  • Video analysis helps us see your progress

  • We will improve your balance and control
  • You will gain strength and mobility

About our Exercise Courses (individual or group)

Exercise is known to be a crucial component in:

  • Recovery from injury
  • Preparation for return to your chosen activity
  • Prevention of future injury
  • Maintaining and optimising performance

So getting you back to doing the things you love and keeping you there.

At Active Care we use various types of exercise:

  • Individually within a treatment
  • As part of a group or program.

We have carefully selected equipment to assist you in achieving your goal including; weights, racks, pilates, reformer, bands, medicine balls, exercise bikes and balance apparatus, steps for plyometrics.

Specific programs include:

Upper + lower limb strength

For the most effective results we conduct an initial assessment which identifies the patients pain or functional limitations, can diagnose their injury, we obtain objective measures of function and/or strength and then set realistic and measured goals with the patient.

Pilates classes only have 2 patients per group; this enables us to individualise the exercises prescribed to target the identified limitations and adjust as needed over time. Terms run for a total of 10 weeks (in line with the school terms).

Who can benefit from pilates?

OA Hips, OA Knees, Chronic Lower Back Pain, Sports Related Back Pain, Spondylolisthesis, Nerve Root Compression, Lumbar and Cervical Facet Joint Arthritis, Chronic Neck Pain, Whiplash, Cervicogenic Headaches, Functional Rehabilitation from significant trauma and post operative clients.

Osteoarthritis Management Program + GLA:D

Our osteoarthritis management program (GLA:D) is an evidence based approach with exercises geared to hip and knee osteoarthritis.

Conducted individually or in a group, this program covers the scientific evidence on

  • education
  • weight management
  • effective exercise

The program has been utilised internationally and has demonstrated benefits in pain, function and quality of life. All our team at Active Care Physio are trained practitioners in this program which involves:

  • An initial assessment to understand your condition, capabilities and goals
  • Education session to better understand the cause behind pain and arthritis
  • 6 weeks of supervised exercise conducted in clinic gym twice weekly
  • Ongoing program as chosen

Outdoor lower limb program for hip, knee & ankle rehabilitation

  • Ideal for lower limb injury rehab, especially ACL, ankle sprain and post surgery patients.

This program is conducted individually or in pairs for support and challenge and encompasses a graduated process for confidently returning to activity.

Our team builds the foundation of lower limb function using exercises, drills + measurable challenges and have the use of video analysis and feedback for optimising outcomes.

Research shows a focus on such balance + strength exercise reduces the risk of ACL and ankle reinjury.

What is it?

A comprehensive rehabilitation program of knee & ankle injuries in an outdoor setting.

Who is it designed for?

Individuals wanting to return to the demands of team sports, snow sports, running, direction change and for those wishing to enhance current level of lower limb capacity.

What are the goals?

To improve strength, agility, balance & assist in the prevention of recurrent injuries.

How are they achieved?

Through video analysis of running & sport specific drills outdoors, we are able to enhance your individual needs of lower limb rehabilitation.

We share a passion to improve your well being.

CALL US on 9387 3448 to make an appointment.