Is my knee going to get worse if I exercise on it?

No, appropriate exercise does not wear the joint out. In fact, the opposite is true: controlled, progressive loading strengthens the muscles that support the knee, improves joint nutrition, and reduces pain. A lot of knee pain, especially the overuse kind, is a loading problem rather than a structur

Is there any point trying physiotherapy if I have "bone on bone" arthritis?

Yes, absolutely. Even when X-rays show significant cartilage loss, exercise and physiotherapy can reduce pain, improve function and help you stay active. Scans often show things like mild wear or changes that are completely normal for someone's age and activity level, and not actually the cause of t

Can a physiotherapist actually help with jaw problems or is it only a dentist's job?

Physiotherapists can absolutely help with jaw problems, and research shows that manual therapy, exercise and education are effective first-line treatments. Dentists often fit splints to protect the teeth, which is useful, but splints don't stop clenching or address the underlying muscle and joint me

Why does my jaw click and is it going to get worse?

Clicking usually means the disc inside your jaw joint is moving slightly out of position as you open and close your mouth. It's very common and doesn't always mean serious damage. Many people have clicking without pain, and it often stays stable or improves with treatment. Pain, locking or a sudden

How long will this take to settle?

Most people with jaw dysfunction see meaningful improvement within a few weeks to three months with physiotherapy, particularly when they address the underlying causes such as clenching, stress and posture. Some cases settle faster, others take longer, especially if symptoms have been present for a

Is this damage to my jaw joint or just the muscles?

It can be either, or both. Some people have joint problems such as disc displacement or wear and tear, while others have primarily muscle pain from overload, clenching or stress. Often it's a mix. We assess the joint and the muscles separately to work out what's contributing most, and that guides th

What is causing this pain in my shoulder?

Shoulder pain is usually caused by overload or irritation of the rotator cuff tendons, subacromial bursa, or joint capsule, often driven by repetitive overhead movement, poor scapular control, or reduced mid back mobility. At Physio K, we assess not just the painful area but the whole shoulder compl

Do I need a scan to find out what is wrong?

Most of the time, no. A thorough clinical assessment, including your history, how the pain behaves, and how you move, gives us the information we need to diagnose the problem and start treatment. Scans such as MRI can be helpful when we suspect a full thickness rotator cuff tear, significant structu

Will I need surgery, or can physiotherapy fix this?

The majority of shoulder problems respond well to structured physiotherapy and exercise-based rehabilitation, and surgery is rarely the first option. Research shows that outcomes after surgical intervention and conservative management are often very similar, sometimes better in the strength rehabili

Should I just rest until the pain goes away?

Rest, most of the time in recovery, is never the answer. Sometimes we do need periods of relative rest, for example post-operatively, but even here this does not last too long. The longer that we rest for with back pain, the longer the pain will tend to stick around. We need to move the body, someti

Is my back damaged, and will it get worse if I stay active?

This is one of the most common worries I hear. Behind these questions is usually a lot of anxiety because patients are led to believe that their back pain is lifelong and that certain movement patterns will increase levels of damage. The majority of the time, this is not the case. Your back is stron

Do I need a scan to find out what is wrong?

Most people with low back pain do not need a scan. Imaging often shows age-related changes that are normal and not the cause of your pain. The Australian Low Back Pain Clinical Care Standard (2022) recommends avoiding routine imaging unless red flags are present. Your physiotherapist will assess you

How long will it take to get better?

Most people see meaningful improvement within 4 to 8 weeks with physiotherapy, exercise and activity modification. Some improve faster, others take a bit longer, and recurrences are common without ongoing management. Recovery is not always linear: you will have better days and worse days. What matte

What if this is something serious and I need a scan, not physio?

Your clinician will screen for red-flag signs that suggest a more serious problem at your first appointment, and if anything does not fit a benign pattern, you will be referred to your GP or an emergency department urgently. Most headaches are not due to serious disease, but we never ignore worrying

Is the treatment going to make my headaches worse?

It is common to feel a little sore or worked-on for a day or two after hands-on treatment or new exercises, but this usually settles quickly. Your programme is tailored to start at a level your body can tolerate and can be adjusted if symptoms flare. I show patients how to recognise normal post-trea

I've tried so many things already, how is this any different?

This approach does not just chase pain, it looks carefully at the mechanical and lifestyle drivers of your headaches: neck stiffness, posture, jaw tension, sleep position, stress patterns and known triggers. The plan is personalised, progress is monitored, and you are given clear tools to use at hom

How long does vestibular rehabilitation take to work?

BPPV often improves within one to three sessions, with many people feeling significantly better immediately after the repositioning manoeuvre. Other vestibular conditions typically improve over 4 to 12 weeks with daily home exercises and regular clinic reviews. Some residual symptoms may take longer

Will the exercises make me feel worse?

Yes, temporarily. Vestibular exercises are designed to provoke mild to moderate symptoms so your brain can adapt and recalibrate. This is normal, necessary and not harmful. The key is finding the right level of challenge, enough to stimulate adaptation without overwhelming you. Your physiotherapist

Can dizziness come back after treatment?

BPPV can recur, with around 15 to 30% of people experiencing another episode within a year, though it usually responds well to repeat treatment. Other vestibular conditions are less likely to recur if you complete the full rehabilitation programme and address contributing factors such as neck stiffn

Is my neck pain something serious, like a stroke or spinal damage?

Most neck pain is not serious and does not indicate stroke or major structural damage. Red flag symptoms such as sudden severe headache, neurological deficits, gait disturbance or systemic illness are rare but warrant urgent medical assessment. Your physiotherapist or GP will screen for these during

Why does it hurt so much if my scan only shows wear and tear?

Pain intensity does not always match imaging findings. Many people with significant degenerative changes on scans have no pain, and many with severe pain have minimal imaging findings. Pain is influenced by inflammation, muscle tension, movement patterns, stress, sleep and nervous system sensitivity

Should I rest completely or keep moving?

Keep moving. Prolonged rest usually worsens stiffness and delays recovery. Gentle, gradual movement within tolerable limits is encouraged from the start, even in acute pain. Avoid activities that significantly worsen your pain, but stay as active as possible. Your physiotherapist will guide you on a

Should I stretch it or rest completely?

Complete rest isn't usually best. Keep walking as much as you can without significant pain, but avoid running, heavy stretching and any activity that reproduces the sharp pain. Aggressive stretching in the first few weeks can disrupt healing, so we start with gentle range-of-motion exercises and pro

Can I keep walking, working or training?

Walking is usually fine and encouraged, even in the first few days. Most people can continue working unless their job involves heavy lifting, climbing, sprinting or awkward positions that load the hamstring. Training depends on severity. You'll need to stop running and high-speed work initially, but

When can I run or play sport again?

Running is reintroduced gradually once you're pain-free with daily activities and your strength is improving. That might be a few weeks for a minor strain, or several months for a more severe tear. Sport-specific training and competition come last, only after you can sprint pain-free and your streng

Do I have to stop training completely if I have pain?

No, in most cases you do not have to stop everything. With most overuse injuries, it is about managing the load rather than complete rest. Reducing intensity, frequency or duration is usually the key to continuing activity without aggravating symptoms. A helpful guide is the traffic light system for

How long will it take before I can return to my sport or full training?

Recovery time varies depending on the injury, how irritable it is, and the demands of your sport. Uncomplicated muscle strains and ligament sprains often improve within several weeks, while tendon injuries, stress reactions in bone, and major ligament rehabilitation can take several months. Because

Why do my muscles feel tight all the time, and does that mean they are strong?

Not necessarily. Tightness and strength are two different things. In fact, sometimes a muscle feels tight because it is working harder than it should to compensate for weakness somewhere else. At the same time, for a muscle to be strong, it needs to be able to both contract and relax effectively. A

INJURIES AND CONDITIONS WE CAN TREAT

At Physio K, we treat a wide range of conditions affecting the movement system.

Here are some of the most common injuries or conditions we are qualified to treat:

Ankle Sprains

Mark Howlin, Associate Physiotherapist, Musculoskeletal & Sports Injuries

By Mark Howlin

Associate Physiotherapist, Musculoskeletal & Sports Injuries (BSc, MSc, GEMt) · Registered with the AHPRA (PHY0004060355)

Mark Howlin is an Associate Physiotherapist at Physio K, with a focus on sporting injuries and post-operative rehabilitation, with advanced dry needling training from Ireland and Sydney. Across six years of clinical practice in Ireland and Australia, he has developed particular experience in chronic conditions such as anterior knee pain and Achilles tendinopathy, and acute lower limb muscle strains, using an integrated approach combining manual therapy, dry needling, and progressive rehabilitation. He has also served as team physiotherapist to elite GAA athletes, including during a championship-winning run at Croke Park

Ankle Sprains: Treatment, Recovery and Rehabilitation

Ankle sprains are one of the most common sporting injuries. Without appropriate treatment and rehabilitation, they can lead to ongoing ankle instability, recurrent sprains and an increased risk of future injury.

Most ankle sprains occur when the foot rolls inwards, placing excessive stress on the ligaments on the outside of the ankle. This can result in the ligaments being stretched or torn. In some cases, an ankle sprain may also involve damage to the surrounding muscles, bones or cartilage.

Ankle sprains commonly occur when stepping onto an uneven or unstable surface, changing direction quickly, or landing awkwardly after a jump. Symptoms can include pain, swelling, bruising and difficulty bearing weight or walking. Depending on the severity of the injury, temporary support such as a brace, walking boot, crutches or strapping may be recommended.

At Physio K in Bondi Junction, we provide personalised ankle sprain treatment and rehabilitation to help you recover safely, restore ankle stability and return to the activities you enjoy.

What Should You Do After Spraining Your Ankle?

Early management can help reduce pain, manage swelling and support your recovery. In the initial stages, strategies such as protection, relative rest, compression and elevation may be useful, alongside gentle movement and progressive loading as tolerated.

You may have heard of the PRICE protocol (Protection, Rest, Ice, Compression and Elevation) or the PEACE and LOVE approach, which emphasises early protection followed by gradual loading and active rehabilitation. Your physiotherapist can help determine the most appropriate approach for your injury.

Once your symptoms begin to settle, rehabilitation becomes an important part of your recovery. Simply waiting for the pain and swelling to disappear may not be enough to restore your ankle's strength, mobility and stability.

What to Expect at Your First Physiotherapy Appointment

At your first appointment with Physio K, your physiotherapist will conduct a comprehensive assessment to understand how the injury occurred, your current symptoms, your activity levels and your medical history.

Your physical examination may include:

Observation: Assessing swelling, bruising and how you stand or walk.
Range of motion testing: Identifying restrictions in ankle and foot movement.
Strength testing: Assessing the strength of the muscles supporting your ankle.
Palpation and special tests: Identifying potentially affected structures and assessing the severity of the injury.
Functional testing: Evaluating balance, stability and your ability to perform relevant activities.

Based on these findings, your physiotherapist will explain the nature of your injury and develop an individualised treatment and rehabilitation plan. Your programme will target the specific deficits identified during your assessment, with exercises progressively advanced as your strength, mobility, balance and confidence improve.

How Long Does an Ankle Sprain Take to Heal?

Recovery time depends on the severity of the sprain, the ligaments and other structures involved, and how your ankle responds to rehabilitation.

Ankle sprains are commonly classified into three grades.

Grade 1 Ankle Sprain

A Grade 1 sprain is a mild injury involving stretching and minor damage to the ligament fibres. Symptoms typically include mild pain and swelling, with little loss of ankle stability.

Many Grade 1 ankle sprains improve within 2–3 weeks, although complete tissue recovery can take longer.

Even a mild sprain can leave you with reduced ankle mobility, muscle weakness or impaired balance if rehabilitation is incomplete. Addressing these deficits can help restore normal function and reduce the risk of recurrent injury.

Grade 2 Ankle Sprain

A Grade 2 sprain involves a partial tear of the ligament. Pain, swelling and bruising are generally more pronounced, and walking may be uncomfortable or difficult.

Recovery commonly takes around 4–6 weeks, although more significant injuries can take longer. Physiotherapy helps restore ankle movement, rebuild strength and improve stability as the injury heals.

Grade 3 Ankle Sprain

A Grade 3 sprain involves a complete tear of the affected ligament and may cause significant swelling, bruising and ankle instability.

Recovery often takes 6–12 weeks or longer, depending on the extent of the injury and whether additional structures are involved. Your physiotherapist will guide your rehabilitation and help determine when it is appropriate to progress to more demanding activities.

These timeframes are estimates rather than guarantees. Returning to sport or exercise should be guided by your function, strength, balance and ability to tolerate sport-specific movements, rather than time alone.

When Should You See a Physiotherapist for an Ankle Sprain?

It is worth seeing a physiotherapist if your ankle remains painful or swollen after a few days, you have difficulty returning to normal activities, or your ankle repeatedly feels unstable or gives way.

Seek prompt medical assessment if:

You cannot take four steps on the injured foot immediately after the injury or when being assessed.
You have significant tenderness directly over the bones of your ankle or foot.
Your ankle or foot appears deformed.
You experience numbness, or your foot becomes cold or changes colour.

These symptoms may indicate a fracture or another injury that requires medical assessment. A physiotherapist or doctor can help determine whether further investigation, such as an X-ray, is needed.

Ankle Sprain Treatment and Rehabilitation at Physio K

At Physio K in Bondi Junction, ankle sprain treatment is tailored to your injury, your individual goals and the activities you want to return to.

Our rehabilitation approach focuses on reducing symptoms, restoring normal ankle function and helping you return to sport and exercise with confidence.

Your treatment plan may include the following stages.

1. Restore Ankle Mobility

Pain, swelling and muscle guarding can restrict ankle movement following a sprain. Early rehabilitation often includes gentle, controlled range-of-motion exercises to restore movement as symptoms allow.

2. Improve Balance and Proprioception

Proprioception is your body's ability to sense the position and movement of your joints. An ankle sprain can affect this system, reducing your ability to respond to changes in balance or uneven surfaces.

Balance and coordination exercises are introduced early when appropriate and progressed as your ankle recovers. These exercises are particularly important for people who participate in sports involving jumping, landing or rapid changes of direction.

3. Rebuild Strength

Strengthening the calf and the muscles surrounding the ankle helps restore the support needed for walking, running and sporting activities.

Exercises are progressed gradually, from basic movements and controlled loading to more demanding single-leg and functional exercises.

4. Progress to Running and Plyometric Training

As your ankle's strength, mobility and stability improve, your programme may progress to jumping, landing and other plyometric exercises.

A graded return to running can then be introduced when appropriate, typically beginning with low-intensity, straight-line running before progressing to faster running, acceleration, deceleration and changes of direction.

For athletes, the final stages of rehabilitation may include sport-specific drills designed to prepare the ankle for the demands of training and competition.

5. Return to Sport and Prevent Re-injury

Returning to sport too early can increase the risk of another sprain. Your physiotherapist will assess your progress and help determine when you are ready to resume higher-level activities.

The aim is not simply to get you out of pain, but to restore the strength, balance, movement control and confidence needed to return to your usual activities safely.

Can Dry Needling Help With an Ankle Sprain?

Dry needling may be considered as an adjunct to physiotherapy for some people recovering from an ankle sprain, particularly when associated muscle tightness or pain is present.

The peroneal muscles run along the outside of the lower leg and play an important role in controlling foot and ankle movement. Following an ankle sprain, these muscles may become painful or overactive as they compensate for changes in ankle function.

Dry needling may help manage associated muscular pain and tenderness in selected cases. However, it does not repair torn ligaments or replace the need for progressive strengthening, balance training and functional rehabilitation.

Your physiotherapist will determine whether dry needling is appropriate for your presentation and discuss other treatment options as needed.

Learn more about [dry needling for muscle and tendon pain].

Ankle Stability Exercises: Building Strength and Confidence

Following an ankle sprain, targeted stability exercises can help restore balance, coordination and control of the foot and ankle. They are also useful for people who experience recurring ankle sprains or ongoing feelings of instability.

In the video below, Kenny from Physio K demonstrates an ankle and foot stability exercise programme suitable for people recovering from an ankle sprain or managing ankle instability.

The programme starts with simple exercises and gradually progresses to more challenging movements as your control and strength improve.

Consistency is important. Completing an appropriate rehabilitation programme can help address lingering deficits and reduce the risk of future sprains.

Remember that not every exercise is suitable for every stage of recovery. If your ankle is acutely painful, significantly swollen or difficult to weight-bear on, seek an assessment before attempting more demanding exercises.

Recover From Your Ankle Sprain With Physio K

Whether you have recently rolled your ankle, are struggling with ongoing instability or want to return to sport after a sprain, the right rehabilitation programme can make a meaningful difference to your recovery.

At Physio K in Bondi Junction, we will assess your injury, identify the areas that need attention and guide you through a progressive rehabilitation programme tailored to your goals.

Ready to get back on your feet? Contact Physio K to book an appointment and take the next step towards stronger, more stable ankles

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Management can start as soon as the injury occurs. There is action you can take at home before even seeing a physio, namely a PRICE or PEACE and LOVE protocol to try and get the inflammation under control as soon as possible. Then, once pain levels have subsided slightly and inflammation has been targeted, this is where the work starts. In your first appointment in Physio K, your treating practitioner will go through an in depth subjective assessment to gather all the information about the injury, as well as previous medical/surgical history. Once we have a clear pictures and relevant information, your physio will then go through a physical examination to identify the structures that are affected and the severity of the damage. This will involve some observation of the injured area, range of motion and strength testing, palpation, special testing and functional testing. Following this, your physio will start some treatment and the key part of this will be education and and ensuring you know exactly what has happened and what the treatment plan will look like. You will get a personalised rehabilitation programme based off your deficits identified in the examination and these exercises will be progressed throughout the course of the treatment, getting you progressively closer to your goals.

Firstly, once swelling is under control, you will need to re-gain your active range of motion. This may be limited post-injury due to muscle guarding, pain and swelling. Other deficits can also be worked on relatively early in the rehabilitation process- such as proprioception and dependant on the grade of injury some light loading. In the week following, strength and proprioception exercises will be progressed and some more plyometric/ballistic exercise will be included to ensure readiness to return to some sports/activity specific work. At this stage, once some plyometric work has been introduced, some return to running can be added. Following the same principles of progressive overload, running will initially be low intensity straight line, progressing to higher speed change of direction work and sprinting.