Author: Michael Ranger

AIS Rebooting Sport Guidelines

The AIS has recently released a comprehensive document outlining the staged return to training and competition for the majority of strongly supported sports in Australia.

If you are interested in learning more about your chosen sport and when you can get back to the activity you love instead of only being able to pound the pavement in your local area, please following the link below to the full AIS document.

#sportforlife #healthyhabits




Running pain free

Running already has one of the largest participation rates of any recreation activity or sport in Australia but with recent restrictions on group training and organised sport, participation has recently spiked.

The idea of heading out for a run is one that will scare some people & inspire others. In this current age of uncertainty, the following tips will hopefully decrease your risk of injury when you’re out clearing your head of the difficulties of early 2020.

  • Always warm up and down before heading out for a run, even if that means starting and finishing at a slower pace than the body of your run. The FIFA11+ is a fantastic structured warm up regime if you’d like something more specific.
  • Hydration is very important pre and post run for the safety of your body.
  • Avoid exploding into your running program with excessive kilometres. If it has been a while since you ran last, gradually build your distance over the coming weeks to minimise your risk of injury (approx 10-15% increase in distance per week is a safe amount to decrease risk).
  • Decrease your load if you are experiencing pain. Pain is a sign that your body is adapting to the running load.
  • Include some lower body strengthening and flexibility exercises to complement your running program.
  • Gradually introduce surface changes.

Most of all, enjoy it!

If you’re suffering from pain that is limiting your function, make sure you visit your physiotherapist to get you back on the right track.

Walking safely

The current world wide situation has forced a huge number of us to think differently about our exercise habits. Now that group training has been restricted, congregations are now no longer allowed and more people are working from home, the incidence of walking has increased significantly.

A few quick walking tips:

  • Wear comfortable clothing that will decrease the likelihood of chafing, blisters and pain with walking.
  • Wear layers so that you can remove or add layers as you need to guided by your temperature.
  • Make sure that footwear fits well and isn’t too old to decrease the likelihood of pressure and overuse injuries.
  • Choose a route that allows safety with traffic and surrounds.
  • Be careful when walking outside of daylight hours. If time only allows you to walk outside daylight hours try to choose a track that has decent lighting and consistent footing to decrease the chance of falling over or causing injury.
  • Listen to your body. If you’re experiencing pain, rest and try again in a day or two time. If pain persists, contact your physio.

All the best getting the most out of your walking in the coming months.


Remote Workstation Assessments

So you’re working from home because of old Rona – that’s not as great as it once might have sounded!
Although flexible working conditions are necessary in these strange days, most people are only used to working a few hours at home at night or on the weekend.

Working a full day at home, possibly using a laptop, kids and a dog ripping around, set up on your dining table, coffee table or lap, is an entirely different situation, and one that might continue for months.


If you’re feeling hung out to dry because of still needing to get work done but are feeling sore and sorry for yourself because of your workstation set up as well as feeling cooped up because of social distancing restrictions, we are offering Remote Telehealth Workstation Assessments to assist in set up of your home workstation.


A poor workstation set-up often leads to an aching neck and back, tight shoulders, headaches or painful arms. The set-up of your workplace plays a vital role in avoiding fatigue and preventing pain that can affect overall productivity.

Our Remote Video Assessment includes:

  • A virtual consultation through a secure video conferencing application.
  • We use COVIU a medical telehealth platform:
  • We will discuss your work role and any current concerns regarding your home set-up.
  • We will then assess the current workstation environment and make immediate recommendations.
  • Upon completion of the assessment we will supply a report with individual findings and recommendations
  • We will also provide suggestions for equipment modifications where necessary.
  • We can also follow-up after the assessment to ensure the changes are working well for you.
  • Where necessary we can also recommend some stretches/warm ups (and provide video-based programs).
All of our assessments are carried out by fully qualified Physiotherapists.
This would fit in normal appointment times of 30 mins.
If you think this can improve your comfort while working from home please book an appointment today.

Rehab continues for injured workers.

Coronavirus: How to continue the rehabilitation of injured workers.

At Physio Plus, the health and wellbeing of our injured workers, our team and local community is our top priority.

We are open and doing what we do best: keeping people healthy, keeping people moving, keeping people out of hospital and providing a safe alternative to Emergency Department and GP visits to those who have injuries. Our services are essential in helping people get home from hospital and ensuring they don’t bounce back (the back door needs to stay as effective as the front door to achieve patient flow). We’re playing our important part in our health system.

We recognise the uncertainty that COVID-19 is causing globally, so we want to assure you that we are doing all we can to continue the rehabilitation of injured workers and achieve enduring return to work outcomes. We’re keeping everyone safe and continue providing Australia’s best Physiotherapy, Occupational Therapy and Exercise Physiology care.

Can we still see injured workers?

Yes, of course. Last night PM Scott Morrison specifically stated that Physiotherapists and Allied Health can stay open. Our practices are open with all precautions and our clinical teams continue to operate to the highest standards of hygiene. Visit our website to book online or call the relevant number here.

What about remote workers, workers who cannot travel, are vulnerable or in isolation? Can they see you online?

Yes, of course! Our team has been doing telehealth for many years. Members of our clinical team are even involved research on Telehealth and Telerehabilitation. Our easy one-click system works from phones or computers. We include fee App-based exercise prescription and monitoring. Patients or injured workers can visit our website to book online or call the relevant number here.

The usual clinic my worker was seeing is closed. Can they be seen by Physio Plus?

Yes, of course! We’ll see them online. Our easy one-click Telehealth system works from phones or computers. We include fee App-based exercise prescription and monitoring. Patients or injured workers can visit our website to book online or call the relevant number here.

What you can do to help?

Please ensure your injured workers continue their recovery during this difficult time. They will need your support. Please ensure they remain connected to clinicians who can achieve their optimal recovery and return to work.

You are welcome to contact our Director Tom McMillan FACP if we can assist with the above or in any other way [email protected]

If you’d like more information, please visit the Australian Government Department of Health’s website here.

We also recommend these tips on protecting mental well-being and taking care of children during this difficult time.  We will get through this together.

Yours in health,
Team Physio Plus


COVID 19 Update
We are open and operating as normal! Fortunately for us we have only needed to make small changes in how we operate as we pride ourselves on maintaining a safe and hygienic environment always.
We wish to keep our wonderful patients, our team and the community safe, so please  do not attend if you have recently travelled, have come into contact with someone who has been diagnosed or are exhibiting any of the following symptoms:

• Fever

• Sore throat

• Cough

• Flu-like symptoms (feel widespread body aches or fatigue)

• Runny nose, headache or nasal congestion

We also have telehealth appointments available for those in quarantine or those choosing to self isolate. These consultations are available to book via the link on our home page.

Telehealth available now

In the current environment, face to face consultations may not be as easily possible as usual.

To allow greater flexibility for the best care of our patients, we are now fully equipped to provide telehealth consultations via the industry leading telehealth platform Coviu.

Look for the book telehealth button on our home page to find an appointment that suits you.


Staff Profile – Alice Ruddell

Alice was born and raised in Airlie Beach. Having grown up around the region, she is excited about practicing health care in a rural local region.

Alice completed her physiotherapy bachelors degree at JCU in Townsville before moving back to Mackay to start work at Physio Plus.

Alice enjoys the outdoors – bush walking, boating, fishing, camping, water sports and snowboarding. Alice enjoys living an active life style – spending time at the beach with her puppy Wally and baking delicious healthy treats.

Alice has completed numerous working placements in women’s health, an integrated health clinic in new Zealand and different hospitals around Queensland as part of her degree at JCU.

Since graduation, Alice has undertaken further training in Pilates, spinal pain/injuries, dry needling and sports physiotherapy.

Alice enjoys the variety of working in a rural location. She enjoys treating a range of conditions including sporting injuries, spinal pain/injuries, knees, post operative rehabilitation, hydrotherapy/gym sessions and Pilates.

Alice has a strong passionate belief that every patients injury is individual, therefore tailored education and management, best suited to the patient and their lifestyle is key to improvement and long term best management.