In today’s world, many of us suffer from ‘stress’! Stress can have a major effect on both your mental and physical health. 

Working long hours and living fast-paced busy lives, we often get caught up in the hustle and bustle and don’t make time for exercise or self care. 

Stress can be a serious driver for many sports and athletic injuries. As athletes, it is important to learn strategies to ensure that you don’t get overwhelmed with stress and are able to prevent stress and stress related injuries. 

Ways to manage your stress & prevent injuries:

Fuel your body

  • Fuel your body with nutritious foods & follow a balanced diet. The food you put into your body can affect your mood and your energy levels. Food is there not only to enjoy, but also to fuel your body with the energy you need to go about your day to day life. Ensure you are fuelling your body with nutrition and enjoying a balanced-diet, treating yourself when you feel appropriate. 

 Get active

  • Even though you may feel like you are time poor and overly busy, taking even 30 minutes out of your day dedicated to movement will increase your mood, decrease and relieve your stress and keep your body healthy, avoiding injury. If you don’t have time for the gym or don’t know where to start, try and go for a 30 minute walk to start your day or a lunch break jog?

Foam roll & stretch 

  • Foam rolling and stretching can be incorporated into your day to keep your blood flowing and get your body moving. This will prevent injuries and help you recover after exercise. Take this time to reflect on your day and relax, stretching can be a form of mediation too. 

Sleep well

  • Sleep is vital for your body to recover and restore. It is recommended to get between 6-9 hours of sleep each night to function at your best potential and reduce stress. 

Seek guidance from a professional

  • Professionals are here to help – their guidance can assist you in managing your day to day tasks, stress and overwhelming thoughts. Take steps to becoming a better, less stressed you! Incorporate a morning and night routine into your day to relieve stress and ensure you are supporting your mind and body by fuelling your body with nutritious foods, getting optimal exercise, mediating, stretching and sufficient sleep. 

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.