Corporate Wellness

Wellness in the workplace

The movement of workplace wellness has taken off


Wellness is an active process of becoming aware of and making choices toward a healthy and fulfilling life.


At The Office Athlete, we focus on the physical wellness component of your health. We aim to make corporate wellbeing more personal and adapted to your inner athlete. If you’re primarily based at the desk, we provide self-assessments; physiotherapy preventative programs and education in order to keep any progressive build up of injuries at bay.

If you’re a weekend warrior, we also tailor our assessments to consider your inner athlete outside of the office – ensuring the specific sporting interests you have are able to be considered with our injury prevention programs


The search for the culprit:

Within the clinic setting, whether it be neck pain, shoulder pain, lower back pain, wrist pain etc, Physiotherapists tend to see the injury as how it presents. The beauty of heading out into the workplace to assess your work space and activities ensures we can find the culprit. In today’s society, we are unilateral creatures in the work we do and predominately have our posture focused on what is in front of us at the desk, on the iPad or on the phone. These habits and positions we incorpate in out day to day doings take up such a large portion of our hours awake. There’s no wonder injuries and niggles build up over time and then present as an injury.

So that’s where Physiotherapy can come in handy.


Initiative examples:

The Office Athlete was very proud to take a part in WellNes week at Nespresso’s head office in Sydney.

There was a range health initiatives going on to help promote a healthy lifestyle for this hard working team. There were beauty and style professionals about giving tips, yoga sessions to tap into your inner zen, along with a life coach to help detoxify the mind.

This all-rounded approach to health and wellbeing was strongly praised by the Nespresso team.


The Office Athlete’s role was onsite Physiotherapy. Jennifer assessed the office environment, individual workstations, work habits and go through a comprehensive history of any pre-existing injuries for the Nespresso staff. Individual Physiotherapy programs were provided to each employee, with specific stretching and strengthening exercises to address any pre-existing injuries that have occurred outside of work or may be exacerbated from work.


The Office Athlete followed up with the staff from their previous physiotherapy intervention and workstation assessment in September, and here’s what they have to say:


Marcus: Just wanted to say thank you for coming in last week and helping me with my office chair and how to sit properly. Since you have helped me with my chair it has been so much more comfortable, and I hardly have any back pain or neck pain. All in all I have experienced a massive improvement, so thank you very much


Oliver: Just wanted to say a massive thank you !! the small desk arrangement recommendations you made has made the world of difference.


Peter: My neck and wrist pain has improved so much since those changes to my work set up. I have noticed such a difference. You’re the best!




Onsite ergonomic assessment and onsite Physiotherapy consultations



130 workstations assessed

98% of employees required adjustments

36% required equipment changes or acquired

74% had a work related pain or injury

22% had a non-work related injury

76% had a non-work related Physiotherapy consult as well as an ergonomic consult

100% felt they benefitted from their previous assessment after a 2 month follow up

100% have felt a significant improvement in any pre-existing neck, shoulder and wrist pain after their Physiotherapy consult with The Office Athlete.


All in all – there were some happy customers!


Where else is Wellness?



From climbing walls and ping-pong tables to on site cafes and childcare services, Google’s wellness initiatives enhance their staff’s working experience by offering a wide variety of activities and services

Healthy initiatives in the office

Healthy initiatives in the office










Safety is the number one priority of Qantas and recently during safety week, Qantas staff we able to utilize a broad range of health professionals to ensure they are remaining in tip-top shape. Onsite during this health initiative there were nutrition consultations, vision and hearing checks, meditation stations, Physiotherapy, Iridology and nurse health checks.


In a nutshell:

What does wellness mean to you? Wellness is more than being free from illness. Wellness is a dynamic process of change and growth. There are many interrelated dimensions of wellness: physical, emotional, intellectual, spiritual, social, environmental, and occupational. Each dimension is equally vital in the pursuit of optimum health.

Social Wellness

Perform social roles effectively and comfortably, and create a support network.

Occupational Wellness

Enjoy your occupational endeavors and appreciate your contributions.

Physical Wellness

Maintain a healthy body and seek medical care when needed.

Intellectual Wellness

Have an open mind when you encounter new ideas and continue to expand your knowledge.

Emotional Wellness

Understand your feelings and cope effectively with stress.

Spiritual Wellness

Develop a set of values that help you seek meaning and purpose.

Environmental Wellness

Respect the delicate balance between the environment and ourselves.


Sometimes it’s the simple things

Nespresso George Clooney Nespresso coffee room bathroom gorgeousness IMG_4288 IMG_4281 IMG_4282 IMG_4280 The Office Athlete

The Office Athlete

Everything you need to know about your running shoes

run run run

When Do You Change Your Running Shoes?

It’s a new year, do you need a new shoe?

If you consider that your feet strike the ground between 600 – 1,000 times per kilometre (depending on your pace) at 2.5 – 3.5 times your body weight while running, it follows that footwear plays a critical role in running enjoyment, performance and injury prevention.

Running shoes that are inappropriately sized, unsuitable for your unique biomechanics or training needs and/or have gone past their use-by date can cause a variety of injuries. Researchers have shown a significant correlation between infrequent changes of running shoes and injury.

What should your expectations be from your running shoe?

  • Essentially it is very dependent on how much time you spend in your running shoes. As a general rule a good shoe will allow you to enjoy approximately 900 – 1,100km of running.

Why do running shoes get worn out?

  • Research has demonstrated that the midsole material of a running shoe will last for approximately 700-1,000 kilometres or 6-12 months of running. This is dependent on the mileage and intensity of training. The midsole provides the important cushioning and stability to a shoe, so once it has worn out the shoe loses its functional stability and increases your injury risk.
  • The outsole of a running shoe is made of durable compounds and is a poor indicator of remaining shoe life. In most cases, the midsole will wear out long before the outsole – especially for heavier runners.

Signs of Wear and Tear?

  • You need to examine the major areas of decomposition – the heel counter, the midsole and the outsole – any extrinsic abnormality causes an imbalance of impact forces and may increase the risk of injury to your lower limbs.
Shoe anatomy


  • Look at the heel counter – is there any wearing on the inside or outside? Wearing on the inside can actually promote over-pronation and its associated overuse injuries, while wearing on the outside can occur even with a normal running gait pattern.
  • Look at the midsole – is there any excessive compression, wrinkling or tilting? Monitor the torsional (twisting) stability of the shoe. Hold either ends of the shoe and twist in opposite directions – is there too much flexibility?
  • Look at the outsole – have you worn through the rubber to the midsole? Can you start to feel the irregularities of the ground under your feet?


Tips on how to get a longer life out of your shoes.

  • Reserve your running shoes for running only! Not gardening, hiking, cycling or creating a daggy walk to work outfit etc.
  • Rotate your shoes: alternate between two pairs of running shoes so as to prolong the life of the midsole beyond that of wearing each pair consecutively. Thus:
    • Use one pair for longer runs and any ‘events’ and the second pair only for shorter runs, inclement weather and any off-road runs.
    • The first pair to reach 1000 km run, should be given a new job description, (i.e. gardening, hiking etc) and a new pair should be brought into the rotation.
Shoes in much need of a replacement

10 ways Nutrition Can Improve Your Joint Health

eat the rainbowInflammation is a tricky little concept to identify with because we don’t really come face to face with it until we are in pain or possibly in poor health. Nutrition is such an important way to be able to mediate inflammation on a daily basis. Will better nutrition alone prevent you from having joint pain or developing cardiovascular disease? Probably not, but the cumulative effects of better eating in combination with better lifestyle choices may help to prolong the development or decrease the severity, which sounds pretty good to me

When it comes to nutrition we all seem to be focused on calories, carbs/protein/fat, or the latest trend that we lose sight of what nutrition is all about — NOURISHING THE BODY.

Each time we eat we have an opportunity to provide the body with nutrients it needs to function and nutrients it wants to decrease inflammation that is occurring on a continual basis. Big contributors to increasing inflammation in the body are uncontrolled blood sugar, deficient omega 3, and too much omega 6.

So, simply put, the nutritional rules for decreasing inflammation are:

Fibre Focus

Choose whole grains that have at least 3g of fibre per serving. Fibre controls blood glucose and therefore contributes to inflammation control.

Include omega 3 fatty acids in your every day

Walnuts, Cold Water Fish, Flax Seed and Fish Oil Supplements. These essential fats have been shown to help reduce chronic inflammation. Try boosting your intake with fatty fish (tuna, salmon, ect), walnuts, and flax. If you can’t get it through food, then supplement with 1-3g of EPA/DHA per day from Fish Oil.

Eat a Rainbow

Fruits and veggies are naturally high in all the good stuff and many times include a variety of nutrient combinations and phytochemicals that simply can’t be found in a pill. Moreover, there are specific foods to look out for that work even harder in the body to put the flame out on inflammation.

Drink More Water

Yes, I know we have all heard it before. But little do we know we are regularly walking around in a semi-dehydrated state. Water helps to lubricate the joints and keep your body functioning well.

Spice It Up

Certain spices, like curry, cinnamon and ginger have been shown to contain anti-inflammatory properties. Try curry with rice dishes, cinnamon with your cereal and latte and ginger with your tea, sushi and salad dressing.

Cut Back

Try to cut back on the 4-legged animals and increase weekly consumption of animals that have no legs such as fish, beans and 2-legs poultry. This will help reduce amount of inflammatory proteins that you consume that could lead to joint pain.

Learn to love those Antioxidants

Antioxidants help fight free radicals, which may be damaging to the joints. Aim for a diet high in Vitamin C, Vitamin A, Vitamin E, and selenium. Remember to Eat A Rainbow Often and choose yellow and orange fruits and vegetables such as carrots, rockmelon, apricots, and dark leafy greens for vitamin A. Good sources of vitamin C include capsicum, broccoli, citrus, papaya and raspberries. Avocados, almonds, peanut butter and whole grain breads are good sources of vitamin E, and for selenium choose brazil nuts, salmon, and brown rice.

Look for the Bro…

Bromelain – the active enzyme in pineapple has been shown to demonstrate anti-inflammatory and analgesic properties. Several studies have examined the effects of bromelain and other enzymes like papain in patients with osteoarthritis.


… and other lean proteins provide the essential building blocks for muscle and cartilage which are linked to joint health. Eating lean sources of protein helps to build and repair tissues. Good sources of lean proteins include beans, skinless poultry, fish and seafood, and nuts in moderation.

Get a little guidance

Make sure you seek out a health professional if you have any queries about joint pain or ways you can enhance your nutritional changes with physical rehabilitation. Evidence supports the benefits of strengthening for joint pain secondary to conditions such as arthritis

And if that wasn’t enough info…

Nutrients that Nourish Your Joints. Eating foods rich in these nutrients will help provide your body with the building blocks it needs for better joints.

  • Vitamin C: May slow the wear and tear on your joints by playing a key role in the formation of collagen, which is a key component of cartilage and bone.
    – Vitamin C rich foods: Strawberries, blueberries, bell peppers, raspberries, oranges, cantaloupe and broccoli.
  • B vitamins: May help to reduce joint inflammation and pain.
    – Vitamin B Rich Foods: lean meats and fish, tofu, cottage cheese, sunflower seeds, eggs, whole grains, bananas and soybeans.
  • Vitamin E: May vitamin helps ease osteoarthritis pain and leg cramps.
    – Vitamin E Rich Foods: almonds, hazelnuts, walnuts, sunflower seeds
  • Calcium and Vitamin D: Assist in prevention of additional bone loss and in maintaining healthy/strong joints
    – Calcium Rich Foods: Low-fat milk, Greek Yogurt, String Cheese, other low fat dairy products, Kale, Okra
    – Vitamin D Rich Foods: Eggs, Salmon, Makerel, low-fat milk products