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Welcome to our Winter 2026 newsletter!
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As the days grow shorter and the temperatures drop, we hope you’re staying warm and keeping active. Winter is the perfect time to check in on your body, look after those niggly injuries before they become bigger problems, and make sure you’re moving well through
the cooler months.
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In this edition, we share some important clinic news, explore what physiotherapy can do for jaw pain and headaches, revisit concussion management ahead of the winter sports season, and share some practical tips for warming up safely in the cold. There’s also
a very lemony slice recipe to sweeten those chilly days!
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In this issue:
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Clinic news — new team member & a special announcement
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TMJ & Headaches: Understanding jaw pain
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Concussion: Keeping our community safe this winter sport season
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Warming up in winter: why your pre-exercise routine matters more in the cold
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Lucy’s Lemon Slice Recipe
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Welcome Sharon!
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We are so happy to welcome the newest member of the AllCare team! Sharon joins our reception team with such a warm and welcoming nature, and it already feels like she has been here since the beginning of time. We are so lucky to have her!
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Sharon comes to us with a background as an optical dispenser at an optometrist practice, where she loved supporting clients, assisting with frames, ordering, fitting and pre-testing. Her experience in a caring, client-focused role makes her a wonderful fit
for the AllCare front desk.
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Outside of work, Sharon is a proud mum of three kids and too many pets to count! She has a love for all things ocean, you’ll find her on the beach, enjoying long walks, cooking up a storm, or getting lost in a good book. She values time with friends and family
above all else.
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Please give Sharon a warm welcome next time you’re in - we have a feeling you’ll love her just as much as we do!
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Congratulations, Frances! 💍
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We are so excited to share a very special piece of news:
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Our Frances Roberts is engaged on her holiday!
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The entire AllCare team is over the moon for Frances and her partner Xavier, and we cannot wait to celebrate with her properly when she’s back.
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As many of you know, Frances has been enjoying some leave and is currently surfing and diving the Ningaloo reef on the West Australian coastline with Billy and Xavier, and it seems the adventure came with an extra bit of magic.
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Congratulations, Frances! We miss you and cannot wait to have you back - ring and all! 🥰
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TMJ & Headaches: Understanding Jaw Pain
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Did you know that jaw pain is one of the most underrecognised and undertreated musculoskeletal conditions? Temporomandibular dysfunction, or TMD, refers to a range of problems affecting the temporomandibular joint (the jaw joint, just in front of your ears),
the muscles that control chewing, and the surrounding structures.
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What Is the Temporomandibular Joint?
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The temporomandibular joint (TMJ) connects your lower jaw to your skull. It’s one of the most frequently used joints in the body - every time you eat, speak, swallow or yawn, it’s at work. Like any joint, it can become irritated, strained or dysfunctional,
leading to a wide range of symptoms.
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Common Signs and Symptoms of TMD
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Jaw pain, aching, or facial pain - including around the ear
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Clicking, popping or grating sounds when opening or closing the mouth
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Difficulty or discomfort when chewing
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Difficulty fully opening or closing the jaw, or locking of the jaw
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Headaches - including tension-type, migraine, or cervicogenic headaches
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Neck pain and stiffness
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Clenching or grinding of the teeth, particularly at night (bruxism)
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Ear pain, fullness, or ringing (tinnitus)
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What Causes TMD?
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TMD is often multifactorial - several things may be contributing at the same time. Common factors include:
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Stress and anxiety, leading to unconscious jaw clenching or grinding
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Poor posture, particularly forward head posture, which affects jaw alignment
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Direct trauma to the face or jaw
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Dental factors, including bite alignment or previous dental procedures
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Arthritic changes within the joint
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Disc displacement within the joint
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Because of its close relationship with the upper cervical spine, TMD symptoms and cervicogenic headaches often coexist. Research suggests that almost half of people with neck-related headaches also have signs or symptoms of TMD — which is why a thorough assessment
of both areas is so important.
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How Can Physiotherapy Help?
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Physiotherapy is a highly effective approach to managing TMD. At AllCare, we take an individualised approach to assessment and treatment, which may include:
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✔ Manual therapy to restore normal joint movement and reduce muscle tension
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✔ Dry needling to address tight, painful muscles involved in jaw function
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✔ Postural assessment and correction as neck and upper back alignment directly influences the jaw
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✔ Tailored exercise programs to retrain jaw movement patterns and build supporting strength
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✔ Education and self-management advice on habits, sleep, and lifestyle modifications
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✔ Collaboration with dentists and other health professionals where a team approach is needed
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Jason and Ross at AllCare have clinical interests in TMD and headache management. If you or someone you know is struggling with jaw pain, facial pain or persistent headaches, please don’t hesitate to get in touch - early assessment can make a real difference.
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Concussion: Keeping Safe This Winter Sport Season
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Winter sport season is well and truly upon us, and while that brings all the excitement of footy, hockey, netball and more, it also means an increased risk of contact injuries, including concussion. If you or someone in your family plays winter sport, it’s
worth refreshing your knowledge on what a concussion is, what to look out for, and what to do.
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What Is a Concussion?
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A concussion is a mild traumatic brain injury that occurs when a force is applied to the head or anywhere on the body, causing the brain to move rapidly within the skull. This temporarily disrupts normal brain function and can produce a wide range of symptoms,
including:
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Headaches or pressure in the head
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Dizziness or balance problems
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Feeling “foggy”, confused or slowed down
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Sensitivity to light or noise
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Difficulty remembering or concentrating
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Fatigue, sleep disruption, or neck pain
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Feeling more emotional or irritable than usual
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Importantly, symptoms may not appear immediately — they can develop hours or even days after the initial impact.
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If a Concussion Is Suspected: Remove from Play
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If any concussion symptoms are present following a head impact or knock, that player must be removed from play immediately. The rule is simple: when in doubt, sit them out. Do not return to play the same day.
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Red flags requiring urgent medical attention: loss of consciousness, repeated vomiting, seizure or convulsion, weakness or tingling in the arms or legs, severe or worsening headache, double vision, deteriorating conscious state, or extreme agitation. If any
of these are present, call 000 immediately.
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If a Concussion Is Suspected: Remove from Play
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If any concussion symptoms are present following a head impact or knock, that player must be removed from play immediately. The rule is simple: when in doubt, sit them out. Do not return to play the same day.
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Red flags requiring urgent medical attention: loss of consciousness, repeated vomiting, seizure or convulsion, weakness or tingling in the arms or legs, severe or worsening headache, double vision, deteriorating conscious state, or extreme agitation. If any
of these are present, call 000 immediately.
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What to Do After a Concussion
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The first 24–48 hours call for complete physical and cognitive rest - a quiet, low-stimulus environment with minimal screen use and reduced cognitive demands. After this initial period, our team at AllCare can help guide a graded return to activity using evidence-based
protocols tailored to the individual. Our physiotherapists who specialise in concussion management can assist with:
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Comprehensive concussion assessment
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Balance and dizziness rehabilitation
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Neck assessment and treatment
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Visual and coordination training
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Heart rate-based training advice and autonomic nervous system assessment
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Graded return to sport, school and work planning
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Education and support for athletes, parents and coaches
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AllCare Concussion Clinic
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Our team is committed to providing timely and expert care for anyone in the Tasmanian community who sustains a concussion. If you or your child has had a knock to the head or has been removed from play, please contact us to arrange a concussion assessment.
We are here for all ages - from juniors to adults - to help you get back on your feet safely and confidently.
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Warming Up in Winter
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It’s tempting when it’s cold outside to skip the warm-up and dive straight into your run or training session. But winter is actually the time when a proper warm-up matters most — and skipping it can quickly lead to injury or poorer performance.
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Why Cold Weather Changes Everything
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Our muscles function best when they’re warm. In cold weather, muscles are stiffer, blood vessels may constrict to conserve heat, and the body’s transition from rest to activity takes longer. A good warm-up helps your cardiovascular system ramp up to meet the
demands of exercise and improves range of motion, muscle flexibility, oxygen delivery and mental preparation.
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How to Warm Up Properly in the Cold
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Start with 5–10 minutes of gentle, low-intensity movement — walking on the spot, a slow jog, light shuffles or gentle jumps. Get the blood moving before you increase intensity.
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Follow with dynamic stretches — controlled, flowing movements that take your joints through their full range of motion. Think walking lunges, leg swings, arm circles and hip rotations. These
reduce muscle stiffness without the risks of cold static stretching.
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If you have to stop mid-activity — at traffic lights, for example — jog on the spot or keep moving to maintain body temperature.
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Cool down with static stretches, holding each for 30–45 seconds, to improve flexibility and reduce post-exercise soreness.
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A Few Other Winter Training Tips
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✔ You still sweat in the cold. Wet clothes lose their insulating capacity quickly, so change into warm, dry layers as soon as you finish exercising.
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✔ Your muscles may need more fuel. Cold weather can increase energy demands, so eat well and aim to refuel within 30 minutes of finishing exercise.
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✔ Listen to your body. Injuries often come from doing too much too soon, especially after a break. Build back gradually.
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If you’ve been dealing with any niggles, winter is a great time to address them before the spring and summer seasons ramp up. Our team at AllCare is here to help you train confidently through every season.
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Lucy’s Lemon Slice
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by Lucy Archer, Practice Manager
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This slice doesn’t skimp on the lemon — the more the better! If you prefer a milder flavour, you can omit the zest from the base, or make the icing with a little less lemon juice and top up with boiling water to get the consistency right. Have fun playing!
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Slice
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½ cup desiccated coconut
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Icing
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Juice of 1 lemon, warmed
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Desiccated coconut, to sprinkle
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Method
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Preheat oven to 180°C (160°C fan forced). Grease and line a rectangular slice tin.
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Whisk together the egg and brown sugar, then gently mix in the melted butter.
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Add the flours, coconut and lemon zest and mix to form a sticky batter. Spread evenly into the prepared tin.
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Bake for 15–20 minutes, until golden and firm. Allow to cool completely before icing.
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For the icing, combine icing sugar, warmed lemon juice and softened butter and mix to a smooth, thick consistency. Add the lemon juice a little at a time — depending on how juicy your lemon is, you may not need it all. If the icing is too runny, add a little
more icing sugar to reach the right consistency.
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Spread the icing evenly over the cooled slice and finish with a generous sprinkle of desiccated coconut. Slice and enjoy!
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Best enjoyed with your preferred hot beverage — Lucy loves this with a cup of tea ♥
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Feedback & Contact
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At AllCare, we genuinely value the feedback of our patients, staff and referrers. If you’d like to get in touch, please contact our practice manager, Lucy Archer, at
lucy.archer@allcarephysio.com.au or call us on
03 6224 9777.
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