BOSIC News July 2018

With so many running festivals and races around the corner this time of year, we at Barangaroo Orthopaedic and Sports Injury Clinic want to support you in your fitness goals, whether it’s a fun run with friends or a gruelling marathon. So make a run for it and get race ready with BOSIC… 


Hit Your Stride 

Barangaroo Clinic has got three Running Packages to suit every type of runner – no excuses allowed! Our team of experienced professionals is here to guide and train you to run like the wind – injury-free and stress-free. 


Each package is specifically tailored to suit your own fitness level and goals. So whether you’re running novice who has never found the right running shoes, a recreational runner who wants to run a 5K, or a race veteran who’s out to smash your half-marathon PB, the BOSIC team has got the expertise to keep your motivated and moving with our expert know-how. 


Get more information on our Running Packages by clicking on the links below: 

Starter Package >>>

Return to Running Package >>>

Personal Best Package >>>

Go on – tie up those shoe laces and smash your race pace! You know you want to. 

Yes, You Can with Rachael Kent

Ever wondered what’s the difference between an Exercise Physiologist and a Personal Trainer? How do their roles differ? Is one more qualified than the other? Just ask Rachael Kent, the Director of Exercise Lab practising at BOSIC. Better yet, drop in and get her expert advice on anything from resistance-based exercise and spinal strengthening to injury management and women’s health. 

Rachael Kent demonstrates the correct technique

Rachael’s Top 3 Tips to Aid Recovery After a Workout

Yes, they may seem fairly simple but, let’s face it, we tend to ignore these important essentials thanks to our frenetic lifestyle. 

Eat: Fuel your body correctly to replenish your muscles so that they can grow stronger and be ready for your next session. 

Drink: it is very important to re-hydrate your body with water since it supports every metabolic function. 

Sleep: Catch forty winks, take a nap, hit the sack, get some shut-eye, go to the land of nod… Call it what you want – just make sure you get adequate sleep. Your body needs to release growth hormones for muscle recovery. 


Did you know this about your feet and footwear?

exercise physiology BOSIC

By Trevor Proskewitz, Principle Podiatrist


You’re hard on your feet, and likely only taking between 3500 – 5000 steps a day. And let’s be honest, how much love do you really give them except for an occasional pedicure or a good soaping for the guys? it’s time to start paying more attention. Here are the footinjuryclinic podiatrist best tips to keep you walking in the right direction. 


1. Don’t go barefoot in a public shower


You’ve heard it before, but it is worth repeating: Gym showers and public shower floors are a big-time breeding ground for ringworm and the fungus that causes nail and skin tinea, so be sure to wear flip-flops or water shoes. In any shared shower facility you are going to find the obvious post workout sweat, skin cells, clumps of hair and the odd splash of urine. Take extra care drying your feet, working the towel in between your toes. An astringent powder that absorbs moisture and has a fungicidal element is a great idea. 


2. Your feet can clue you in to your overall health 


Our feet often give clues that something is not right within our bodies. Many years ago showing the Dr your feet was as important as sticking your tongue out when diagnosing an illness.

Podiatrists are often the first to pick up on a problem. For example, if the hair on your toes suddenly disappears and the skin on your feet gets thinner or shiner, peripheral vascular disease (PVD) – poor circulation caused by a buildup of plaque in the leg arteries – may be to blame. PVD is a major red flag for heart problems or a stroke because clogged arteries in the legs are usually associated with blockages elsewhere in the body.

Also look out for extremely dry skin and foot ulcers that don’t heal; they may be triggered by undiagnosed diabetes since high blood glucose levels decrease sweat and oil production. Swelling of the feet can sometimes be a sign of high blood pressure or heart disease. 


3. Pointy pumps are the worst 


Shoes that push the big toes into smaller toes set you up for bunions, which are painful bumps that form over the bone at the base of the big toe. The skin overlying the bunion may become red, irritated, and swollen, making standing and walking uncomfortable. High heels and pointy shoes can aggravate the alignment of your bones and increase the risk of osteoarthritis. Your shoes should be slightly rounded to avoid crowding and as a work rule when standing long periods about 3 cm high. 


4. The length of your toes! Is it a big deal?


If your second toe is longer than your first toe (that’s the case for an estimated 20 to 30% of the world’s population), you are at increased risk for bunions, hammer, and claw toes, and even pain under the metatarsal heads due to how you distribute pressure throughout your foot.

All the weight should push off your first big toe, but when the second one is longer, it rolls and flattens, causing all kind of foot problems. If you have this condition (called Morton’s toe), talk to your podiatrist about the best kind of  footwear for the shape of your feet, since ill-fitting shoes make the condition worse. 


5. Toenail fungus is so stubborn


If your toenails have started to discolour or are becoming thicker and more brittle, chances are fungus to blame. Nails can clear up in time by using laser or taking anti fungal pills, but your risk of a recurrence is high.

Keeping your feet dry and changing out of sweaty socks can help prevent the fungus – which thrives in warm, moist environments and can invade your skin through tiny cuts or the small separation between the nail and nail bed.

Don’t wait! At the first sign of yellow or white discolouration visit the podiatrist at the footinjuryclinic where a nail clipping or scraping will be taken, and a relevant effective treatment plan started. 


6. I am convinced my feet are getting bigger and longer 


Even if you didn’t put on weight, chances are you went up at least a half-size in the past decade. Your feet absorb 2-3 times your body weight due to gravity, and while they are an amazing structure, the pounding and abuse they receive will change how they look and function. Feet become both longer and wider as you age because the tendons and ligaments that link tiny bone lose elasticity.

Get your feet measure at least once a year so you know your true size. Always try shoes at the end of the day to get a true indication of how much they have stretched out. Wearing shoes that don’t fit properly can cause more than discomfort – it can create or accelerate a bunion or cause blisters, among other issues. 


7. You might not be lacing your sneakers right


If your shoes rub the tops of your feet and your toes feel too restricted or you find your heels are slipping, it is time to get creative with your lacing. According to mathematics, there are over a trillion different ways to tie shoelaces. If you have high arches and get redness and pain on the top of your feet, skip the two middle holes in your lacing and loop them vertically on the sides of your shoes instead. You’ll lose a little stability, but what you gain in comfort will make it worthwhile. 


8. Use deodorant 


Yep, the same kind of roll-on that you apply to your armpits can help you prevent the foul smells caused by the sweat glands in your feet. Feet smell when bacteria on the skin breaks down sweat as it comes from the pores. Change shoes regularly as sweat will soak into the shoe. Make sure you scrub and use soap every time you bath or shower.

Speak to your podiatrist if your feet sweat more than usual as you may be suffering form hyperidrosis and a simple solution is just a consultation away. Remember that hormonal changes can cause feet to sweat more, so teenagers and pregnant woman may be especially prone. 




If your feet are troubling you, our Podiatrist’s are here to help! To book in your appointment, see our online booking form below!

For all Foot / Ankle / Heel pain, Foot Injuries, Post-Op Care, Bunions and Orthotic assessment, please allow 40min for your appointment. For all general podiatry care, including: Corns, Plantar warts, Ingrown toe nails, Calluses, Diabetes, Infections, book in a 20min appointment. 

Why choose an Exercise Physiologist?

BOSIC sports medicine

by Rachael Kent, Exercise Physiologist 

Have you ever considered getting help from an Exercise Physiologist?

To stay healthy it is important to exercise regularly.
If you’ve joined the gym, downloaded a generic fitness app or bought some new exercise gear to get sweaty in but your pre-existing injuries from a decade ago have come back to haunt you this article will help you understand how exercise physiology can help you. 

Exercise Physiologists are allied health professionals with the knowledge and skills to prescribe as well as deliver safe and effective exercise programs based on scientific principle. At Exercise Lab, we treat a whole range of clients, helping them handle various acute/chronic medical conditions, injuries and disabilities. Which brings us to the all-important question: why choose an Exercise Physiologist over a regular personal trainer? Simply put, you’ve got to put yourself first and when you give your body the best possible support it is guaranteed to work better for you. 

Here are some of the advantages of choosing an Exercise Physiologist: 

1. University Trained
A minimum of four years at university are required to complete and attain a Bachelor of Exercise Science and Masters of Clinical Exercise Physiology. We develop an in-depth knowledge of the human body, how it responds to exercise, as well as how medication, injuries and conditions can affect the way people move, feel and think. 

2. Scope of Patients
We are able to treat the general population as well as people living with musculoskeletal,  neurological, cardiovascular, mental health, cancer and metabolic conditions. Living with these conditions is often a life-long journey, so gaining advice from a health professional who is qualified to assess and prescribe physical activity helps to better manage your condition. 

3. Continuous Professional Development 
We have to complete a number of  additional professional education courses every year as these courses are the most up to date research delivered by allied health professionals. This is to ensure we are staying up to date with the most recent research & techniques to prescribe and deliver exercise

4. Allied Health Collaboration
We are responsible for providing updates to doctors about exercise prescription & progression as well as will liaise with all medical professionals you need to be the best possible outcome for your health. Our collaboration with doctors, physiotherapists, specialists and other allied health professionals is to deliver the best result for you. 

Book now below with our Exercise Physiologist Rachael Kent for better health! 


Why does my knee hurt?

podiatry BOSIC

By Sam Davison, Principle Physiotherapist


Are your knees stiff and sore after your morning run or an F45 session? Whether you’re a professional, recreational or corporate athlete, many of you will have experienced knee pain at some stage and, boy, does it hurt! Our knees are integral for support and movement. They act as shock absorbers and help distribute the force we place on our legs with every step we take. Injuries occur due to trauma, overuse or chronic load. 


Here at Barangaroo Physio, we not only look at the knee joint itself but also the hip and ankle joints. We do this because research shows that reduced mobility and strength in these areas greatly affects the knee joint. Our qualified team is equipped and experienced to get you out of pain quickly and rehabilitate a wide range of knee conditions and injuries, including: 

  • Knee osteoarthritis
  • ACL injuries
  • Meniscal tears and injuries 
  • Jumper’s knee
  • Runner’s knee / ITB friction syndrome 
  • Patella tendinopathy
  • Supra and Prepatellar bursitis
  • Pre- & Post-op knee surgery (ACL reconstruction, ORIF, Meniscal repair, knee replacement) 
  • Ligamentous Injuries (ACL, MCL, LCL, PLC) 
  • Quadriceps and hamstring strains, tears and ruptures 
  • Patello-femoral pain 

Sports injury at knee in fitness training gym. Training and medical concept Premium Photo

Knee pain often manifests itself in the following ways; a soreness in the knee, or a feeling of weakness and instability.  Here are some ways a physiotherapist can help alleviate knee pain: 


  • Increase Range of Motion 
    A stiff knee will cause pain and weakness. Increasing the range of movement can help ease the pain as well as improve functional activities such as sitting, standing or climbing stairs 

  • Increase Muscle Strength
    Pain, swelling and injury all cause muscle inhibition of the all-important quadriceps muscles and a feeling of weakness and giving way. The knee joint requires extensive muscle support, not only through the hamstring and quadriceps which have a direct attachment over the knee joint but also of all the muscles in the lower leg. 

  • Strapping/Bracing 
    Sometimes taping or bracing the knee joint can facilitate recovery. This is often dependant on an individual’s injury, symptoms and function. We rarely brace a joint if avoidable, so any discussion about bracing should be with treating therapist. 

  • Reducing Inflammation
     We know that swelling is detrimental to movement and strength. Therefore, a Physio’s goal at the start of treatment is often to reduce the swelling and inflammation. There are a number of ways and means for Physios to do this.

  • Hands-on Treatment 
    The tissues around your knee joint can become tight and sore (particularly scar tissue) and affect the normal biomechanics of the knee joint. Your Physio can identify this through a thorough assessment and examination and release any tight structures. 

  • Activity Modification
    If you have a painful knee, Physios may need to adjust the force/load or stress on the knee joint to enable you to recover quicker. Your Physio will advise what activities will aggravate your symptoms and offer alternative solutions to optimise your recovery. 

  • Rehabilitation Pre- and Post-Surgery 
    Depending on your operation, your surgeon will most likely suggest pre- and post-operative rehabilitation. Research shows us that the recovery times for patients who undergo rehabilitation before and after elective procedures is faster with help and guidance from their Physiotherapist.