Search Results

BENJAMIN HSU | PHYSIOTHERAPIST | BASKETBALL AND SPORT ENTHUSIAST | EXERCISE AND MANUAL THERAPY | DRY NEEDLING | TAKES A HOLISTIC APPROACH TO TREATMENT, COMBINING PHYSIOTHERAPY, EXERCISE, AND PSYCHOLOGY TO ACHIEVE THE OPTIMAL TREATMENT OUTCOMES. Benjamin Hsu Physiotherapist | Basketball and Sport Enthusiast | Exercise and Manual Therapy | Dry Needling Benjamin is a physiotherapist from Hong Kong who takes a holistic approach to treatment, combining physiotherapy, exercise, and psychology to achieve the optimal treatment outcomes. His passion lies in musculoskeletal and sports Physiotherapy & pre- and post-operative rehabilitation. As a former professional basketball player, Benjamin has personally experienced the highs and lows of injury recovery, having endured both an ACL tear and an Achilles tendon rupture. This firsthand experience gives him a deep understanding of the physical and emotional challenges his patients face. Inspired by the care he received during his own recovery, he is dedicated to walking alongside each patient through their rehabilitation journey. With a strong emphasis on evidence-based treatment, he provides personalised treatment plans to support each patient’s well-being. When Benjamin is not helping patients get back on their feet, He enjoys staying active by playing basketball and diving, as well as exploring Sydney’s best food spots. Qualifications: - Masters in Physiotherapy | University of Sydney - Bachelor of Science in Exercise and Health, Minor in Psychology | University of Hong Kong - Strength and Conditioning Coach | ASCA - Sports Physiotherapist | APA - Dry Needling Practitioner | CPD Health Courses

JOSEFINA CÀNEPA BUSTOS | PHYSIOTHERAPIST | OVERUSE INJURY REHABILITATION | MUSCULOSKELETAL & SPORTS PHYSIOTHERAPY FOR YOUNG ATHLETES | MANUAL THERAPY | DRY NEEDLING Josefina Canepa Bustos Physiotherapist | Overuse Injury Rehabilitation | Musculoskeletal & Sports Physiotherapy for Young Athletes | Manual Therapy | Dry Needling Qualifications: Physiotherapy degree from Pontifical Catholic University of Chile, Master’s in advanced professional Practice in Paediatric Musculoskeletal Health. Diploma in Therapeutic Exercise and in University Teaching. Dry needling certification (KineticXer) Josefina is a passionate and dedicated Physiotherapist from Chile with a strong background in musculoskeletal and sports therapy. She has worked in private practice and sports clubs, treating athletes of all ages, with a strong focus on young athletes. Josefina has extensive expertise in managing overuse injuries and musculoskeletal conditions, helping athletes recover, prevent future injuries, and optimise their performance. Josefina believes in the power of exercise as a fundamental part of physiotherapy, helping individuals regain strength, mobility, and confidence in their movement. She combines targeted exercise programs with hands-on manual therapy techniques to provide comprehensive treatment, ensuring optimal recovery and injury prevention. Her approach is tailored to each person’s needs, focusing on long-term health and performance. In her spare time, Josefina enjoys staying active, reading a good book, and spending time at the beach. She values a balanced lifestyle that combines movement, relaxation, and continuous learning. Now in Australia, she is excited to keep working with active people, helping them stay strong, recover from injuries, and reach their full potential.

KENNY MERLEVEDE | SENIOR PHYSIOTHERAPIST | FOUNDER AND DIRECTOR OF PHYSIO K | PASSIONATE AND DRIVEN PHYSIOTHERAPIST WITH OVER 13 YEARS OF EXPERIENCE AS AN INDEPENDENT PRACTITIONER ACROSS PHYSIOTHERAPY, MANUAL THERAPY AND SPORTS REHABILITATION. Kenny Merlevede Senior Physiotherapist | Founder & Director | Marathon and Sport Enthusiast | Recovery CoachExpertise: (sports) physiotherapy / Musculoskeletal and Manual therapy / Dry Needling Qualifications: Masters in Physiotherapy from University of Ghent, Belgium. Masters in Musculoskeletal physiotherapy and postgraduate degree in Manual Therapy. Kenny is a passionate, driven Physiotherapist with over 13 years’ experience as an independent Practitioner across Physiotherapy, Manual therapy and Sports Rehabilitation. He has worked in a number of private practices and has since concentrated on musculoskeletal problems and sport injuries. Kenny believes in holistic physiotherapy and is passionate about identifying and addressing the underlying cause of your pain rather than just treating the symptoms. He has particular interests and expertise within low back pain, neck pain and headaches, core stability and sports injuries. In his spare time Kenny enjoys running, swimming, soccer and basketball. He is a marathon runner and has played competition basketball for over 20 years. In December 2019, he completed the Ironman in Busselton (WA).

Post Operative Rehabilitation INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Post Operative Rehabilitation To regain your strength, flexibility and functional fitness after an orthopaedic surgery, it will be essential to get specific physiotherapy treatment. To ensure optimal recovery and to avoid compensation patterns in the future, a tailored treatment plan will be offered to you. At Physio K, we are experienced in post operative rehabilitation to get you back to what you love. Types of post operative physiotherapy we see often and can help you with: - Neck and back physio after surgery (e.g. laminectomy, discectomy, spinal fusion or scoliosis surgery) - Shoulder physio after surgery (e.g. rotator cuff surgery, shoulder reconstructions, SLAP tear repairs, tendon surgery, frozen shoulder surgery or capsulotomy, acromioplasty, etc...) - Elbow physio after surgery (e.g. Tennis elbow or golfers elbow release, fractures or physio after immobilisation) - Hand and wrist physio after surgery (e.g. Carpal tunnel surgery, tendon repairs or fractures) - Hip physio after surgery (e.g. Arthroscopy or THP (total hip replacement), PHR (partial hip replacement), labral tear surgery, repair from fractures) - Knee physio after surgery (e.g. meniscectomy, total or partial knee replacements, ligament surgery (ACL, MCL, LCL, PCL), arthroscopy or after fractures or immobilisation) - Ankle and foot physio after surgery (e.g. Arthroscopy, ligament and tendon repairs, sports injury surgery or plantar fasciitis release) - Physio after muscle and tendon repairs. Our physiotherapists will explain precautions and limitations related to your surgery and they will prescribe specific exercises to improve your mobility, strength and control of movements. Our team will monitor your progress and guide you through your recovery. At Physio K, you’ll get specific individualised treatment. Our goal is to help you to regain your mobility, flexibility, strength, exercise tolerance and movement in order to return to all the activities you enjoy doing. Don’t hesitate to contact us if you would have any questions regarding your rehab or treatments.

Neck Pain INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Neck Pain Physio K offers treatment for many different types of neck pain. Problems in this part of the body can present in many different ways. Some common presentations of neck pain include: Reduced range of motion Pain when turning the head Muscle tightness, either constant or with movements of the head Pain radiating in the shoulders or arms from the neck Pain at the top of the neck, often combined with headaches CAUSE OF NECK PAIN: BAD POSTURE: Poor posture during the day can cause the weight of the head to shift forward and away from the center of the body (forward head posture), forcing the neck muscles to work harder to support the head. Prolonged computer work or looking down at a phone not only moves the head forward but also forces the neck to bend with it. This bending can overextend the muscles in the back of the neck, resulting in pain and inflammation. SLEEPING POSITION: Sleeping with the head turned or twisted can result in neck pain (e.g. with sleeping on the tummy or on a pillow that is too thick or too thin). Short term symptoms could be stiffness and muscle pain. Sleeping with the head rotated to 1 side can result in disc problems in the long run. The intervertebral discs are supposed to recover during the night and that’s not possible when the neck and head are rotated during the entire night. . Cold also has a big impact on the neck muscles. Air Conditioning or sleeping next to a window with a breeze can make the muscle tense up and result in a stiff neck in the morning. TEETH GRINDING: Bruxism is a condition in which people grind or clench their teeth while they sleep. Grinding or clenching the teeth puts pressure on the muscles in the jaw and neck, which can cause neck tension, pain or headaches. WHIPLASH: Whiplash is caused by an injury to the neck when the head moves forward and backwards in a rapid motion that ends up placing strain on the surrounding muscles and ligaments and usually occurs in a motor vehicle accident. Symptoms of whiplash include: Neck pain and stiffness Reduced mobility of the neck Headaches Disc issues (bulges or herniated discs) Nerve issues with referring pain in the shoulders or arms Neck pain caused by whiplash can become chronic if left untreated. STRESS: Stress has a huge impact on the entire human body. It affects some parts more often than others; the neck being one of the most frequent areas. Stress is the body’s natural reaction to a dangerous situation. When we feel threatened, a chemical reaction occurs in our body that allows us to act in a way to prevent injury (‘fight-or-flight reaction’). When a person experiences stress regularly, their muscles remain tense and contracted for longer periods, which can result in neck and shoulder tension. "Most neck pain is a result of bad posture combined with stress and asymmetric movements." It normally builds up over time, but people usually don’t realise it. It’s like slowly filling up a bucket with water; and most people only remember the last drop that makes the bucket overflow: the last wrong movement or the bad position we slept in, which results in a stiff neck. NECK PAIN TREATMENT: Neck pain is treated in our clinic after determining the cause of your pain. We perform a thorough examination after taking a health history. Once we know the cause of your problems, we can treat you with a broad range of techniques. Manual therapy, exercise treatment, education and dry needling can all be used to help get you back moving well and feeling great. Watch the following exercises videos for neck pain: Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Neck pain treatment In the above video, Anthony from Physio K runs you through a neck mobility program, targeted at increasing your movement during the early stages of neck pain. 1. Gentle range of motion exercises. Standing up or sitting down, bringing your chin down towards your chest, then coming back up looking up towards the roof and then coming back down to eye level. Then, try to rotate across to the right and to the left. The last one is side bending or lateral flexion of the neck: taking your ear down towards the shoulder on the right hand side and then coming back again towards the other side. When you're performing these exercises we generally get you to do it for about 10 times per day and you really can't get enough of these; especially during those early stages of neck pain. 2. Upper trap stretch For this one here, we have you sitting right on top of your right hand, reaching over your head with your left hand and gently pulling your left ear down towards that shoulder. Now as you're doing this exercise, you'll get a nice stretch through your upper trap muscle, that's exactly what we're looking for. You're going to hold this stretch for 30 seconds and repeat that three times. Best neck exercises In the above video, Kenny from Physio K is showing a combination of 2 of the best exercises to do when you’re having neck pain. The first one is great when you are doing computer work or are sitting for prolonged periods. The second one is the best strengthening exercise for the neck. 1. Shoulder rolls You can do this one sitting or standing up. Just relax your arms in your lap and rotate the shoulder girdle backwards, making big circles backwards. Try not to use your arms, relax them in your lap and make big circles backwards. Do this for a full minute, if possible 10 times per day. Your muscles are under constant stretch when you’re sitting all day so we would like to get some blood flow in your upper trapezius muscles. 2. Deep neck flexor strengthening Almost everyone could benefit from this exercise. It’s good to improve your strength and also to improve your posture! Start with laying on your back on a mat on the floor and try to make a double chin and hold this for 12 seconds. Keeping your head on the floor. If this is easy, you can go to the next step which is basically the same but after making a double chin, then try to lift up your head just slightly, for 1 centimeter off the floor and hold this position for 12 seconds. This is a tough exercise, try not to compensate and keep the double chin position at all times!

Osteoarthritis INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Osteoarthritis How can physiotherapy help with osteoarthritis? Osteoarthritis is a chronic condition that affects the moving joints in the body, such as the cartilage, the subchondral bone and the surrounding soft tissues. It mostly affects the weight bearing joints, e.g.: spine, knees, hips or ankles. Osteoarthritis is not always degenerative and it doesn’t always get worse over time. Rest, which was often prescribed in the past, is most likely not what you need as the reduction of muscle mass around the joint and associated decrease in range of motion can contribute to your problem. According to the latest research and the Australian physiotherapy association website, exercise and physical activity are essential with osteoarthritis and surgery should definitely not be the first treatment choice for patients with osteoarthritis and should only be considered after high value non-surgical care, including exercise therapy, education and weight control. Physiotherapy for the treatment of osteoarthritis varies from patient to patient. Manual therapy to increase the joint range of motion and reduce pain can, in many cases, be beneficial. Can dry needling help with arthritis? Usually, we use Dry Needling to have an effect on the muscle tone, which indirectly can have an effect on the pressure on a joint and therefore can help with osteoarthritis. On the other hand, studies have shown that dry needling can also cause specific physiological responses that increase blood levels of beta-endorphins, which produces a pain-relieving effect. This can help patients reduce their reliance on analgesic or anti-inflammatory medications. Trigger Point Dry Needling therapy has also been shown to activate the hypothalamus and deactivate the limbic system in the brain, both of which can alter our perception of pain.

Sports Injuries INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Sports Injuries Sports physiotherapy specialises in the treatment, rehabilitation and further prevention of injuries and niggles sustained during sporting activities. Our sports physiotherapists at Physio K have a wide range of experience in the assessment and treatment of sports injuries to allow you to return to your chosen sport without recurring issues. "We will create a rehabilitation program, tailored to your needs, enabling you to get back to your peak performance quickly and safely" Common sports injuries we treat frequently at Physio K Muscle strains and tears Tendon strains Ligament sprains (e.g. ankle sprains) Back pain Hamstring issues Plantar fasciosis Knee pain ITB problems Hip and groin injuries Neck pain Shoulder problems Tennis elbow Golfers elbow Wrist issues Post surgery rehabilitation Bursitis What our treatment comprises Injury assessment, treatment and rehabilitation program Our trained physiotherapists have the experience and knowledge to assess, diagnose and treat your injury. We will tailor the treatment to your needs and allow you to return to your chosen sport without recurring setbacks. Movement assessment This will be necessary to determine the cause of the problem. Our physiotherapists will look at posture, asymmetry, strength and flexibility. Pain is only a symptom; correcting the biomechanics or your movement pattern will treat the cause of the pain. Sport physiotherapy treatment modalities We will use our clinical reasoning to determine what treatment is the most effective for your recovery. Techniques we often use for the treatment of sports injuries are: sports taping (kinesiotape), dry needling, exercise prescription, movement and posture assessment, education, various types of soft tissue work and joint rehab. Why is it important to be proactive in sports injuries? A small ache or pain can quickly turn into a bigger problem and an injury which will stop you from doing what you love. It is best to get advice and start with treatment sooner rather than later. This is particularly important if you have just started in the season of your sport or if you are training for an event. Early treatment usually results in a quicker recovery. Our practice provides sports physio in our clinic, located in the Eastern suburbs of Sydney. Our studio is located in Bondi Junction. Physio K services the surrounding suburbs as well, such as Bondi Beach, Waverley, Tamarama, Bronte, Clovelly, Randwick, Woollahra, Paddington, Darlinghurst, Bellevue Hill, Double Bay, Rose Bay, Dover Heights and Vaucluse.

Information about dry needling. What are the risks and benefits, how does it work and what is the process with dry needling. Commonly Asked Questions On Dry Needling YOUR COMMONLY ASKED QUESTIONS ON DRY NEEDLING ANSWERED! DRY NEEDLING IS A FAST AND EFFECTIVE TREATMENT PROVEN TO RELIEVE PAIN AND ADVANCE RECOVERY. WHAT WILL I EXPERIENCE? The needles used are very thin and most patients do not feel it enter their skin. If the target muscles are tight and sensitive you will feel a cramp or twitch sensation. This is called the ‘twitch response’ and is the aim of the treatment; typically, the more twitches you get, the greater the relief. The twitch response is very short lasting, and patients soon learn to recognise this sensation as therapeutic as it is followed by a feeling of pain relief and muscle relaxation. HOW DOES DRY NEEDLING HELP? Dry Needling stimulates the muscle to produce a reflex relaxation. The needle also encourages blood flow to the treated region, initiating the natural healing process and helping with pain relief. Finally, the treatment creates electrical signals in the muscle to enhance the communication and function between the nerve, muscle, and brain. HOW OFTEN WILL I NEED TREATMENT? Treatments are typically once to twice per week, allowing for sufficient recovery time between sessions. However, this can vary, and your clinician will discuss this with you during your treatment. How does Dry Needling differ from Acupuncture? Dry Needling requires a musculoskeletal examination involving assessment of the muscle to identify tight knots within a muscle known as Trigger Points. Dry Needling is the performed in accordance with clinical findings, whereas Acupuncture is based on predefined locations on the body (meridians). With the application of Dry Needling, there will be an immediate chance after the treatment that the therapist can measure, and the patient can feel. ARE THERE ANY SIDE EFFECTS? Dry Needling is a low-risk procedure when performed by qualified professionals. Most common side effects include:  Muscle Soreness  Fatigue  Bruising These side effects are temporary and normally well tolerated by most people. LESS COMMON SIDE EFFECTS:  Dizziness/Fainting after the procedure. This is minimised by ensuring you have not skipped any meals and had sufficient water during the day.  Metal allergy. If this rare reaction occurs, switching to another brand of needle can assist. Please notify your treating clinician if you have a metal allergy.  Pnuemothorax (air in the chest cavity). Only applicable when needling around the chest cavity. It is considered a minimal risk when performed by our staff who have been trained under one of the worlds most stringent courses. If you have any further questions please discuss with your clinician or visit...

Jaw Problems Or TMJ Issues INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Jaw Problems Or TMJ Issues The jaw, or temporomandibular joint (TMJ) are the joints that are located on either side of the head. They open and close the mouth. These joints are functionally related to the head and neck. Symptoms of temporomandibular disorders (TMD): Jaw pain or tightness in the jaw Clicking or grinding with opening or closing of the mouth Limited opening of the mouth / stiffness Tooth pain or ear ache Headaches Dizziness "As in many problems of the human body, a jaw problem is most of the time something that has been building up over time." It could be caused suddenly due to an acute trauma (direct impact to the face or chin), but mostly it’s a combination of either stress, bruxism, postural tension or neck issues. The jaw, or temporomandibular joint (TMJ) is a joint in the skull which makes opening and closing of the mouth possible. It's a 'ball-in-a-socket' joint with a small joint in between. Sometimes, the disc can move a bit, causing the jaw to click with movements such as eating, jawning or simply opening or closing the mouth. In some cases, the jaw can get stuck in the opening or closed position of the mouth. As with all other joint issues, there will be muscles affected with this problem as well. The Masseter muscle is a common overworked and tight muscle, which can cause pain and referring pain as well. RELATIONSHIP TMJ AND THE NECK Due to its close proximity with the top of the neck and the ligament connection, there is big overlap between the TMJ and head and neck issues. With most TMJ issues, there can be some upper neck problems expected as well. Headaches and dizziness are also symptoms that can be related to the same issue, and should be assessed by your physio. TREATMENT OF JAW PAIN In most cases, jaw problems can be treated effectively with physiotherapy. Gentle manual techniques or dry needling can both be efficient ways to get rid of the problems. Mobilising the joint from inside the mouth is an effective technique often used at Physio K. We put gloves on and manually get more mobility in that TMJ. Soft tissue techniques to reduce the tightness of the tight muscles, including the masseter muscle, can often also be really helpful. Dry needling of the affected muscles is often really effective and in most cases, has a really good effect on the joint and the muscle at the same time. Some specific exercises at home can be given to maintain and further improve the good health of that joint as well.

Experience our effective posture correction in Bondi Junction. Book your appointment online today to alleviate pain for improved healing. Posture correction is essential for maintaining musculoskeletal health and preventing associated discomfort and injury. Our approach addresses postural imbalances effectively, supporting long-term physical well-being and functionality. Achieve And Improve Your Posture Achieve and maintain good posture with Physio K, focused on improving musculoskeletal alignment and function through proven methods. We support your journey towards sustained posture correction and overall well-being by addressing underlying issues and promoting healthy movement patterns. What Is Posture Correction? Posture correction involves techniques and interventions to optimally align the body's musculoskeletal structure. It focuses on improving the positioning of the spine and limbs to reduce strain on muscles, joints, and ligaments. Proper posture enhances biomechanical efficiency, supports balanced muscle activation, and prevents chronic pain and injury Posture Correction Bondi Junction BOOK YOUR INITIAL SESSION HERE Why Correct Posture Matters Maintaining correct posture is essential for several reasons: Musculoskeletal Health: Proper alignment of the body's musculoskeletal system reduces the strain on muscles, joints, and ligaments, promoting overall musculoskeletal health and minimising the risk of injuries. Organ Function: Good posture supports optimal organ function, including digestion and circulation. It ensures that internal organs are not compressed or restricted, allowing them to operate efficiently. Pain Prevention: Health experts affirm that maintaining proper posture helps prevent chronic conditions such as back and neck pain, headaches, and muscular fatigue, which can result from poor alignment. Respiratory Efficiency: Correct posture facilitates improved breathing by allowing the lungs to expand fully, enhancing respiratory efficiency and ensuring adequate oxygen supply to the body. Physical Performance: Adopting correct posture contributes to enhanced physical performance in daily activities and sports. It improves muscle coordination and balance, supporting overall movement and agility. By prioritising posture correction, individuals can significantly enhance their quality of life, supporting better health outcomes and overall well-being. Customised Posture Correction Plans Our posture program involves a structured process to address pain and enhance posture: Activity Assessment This initial step involves a thorough evaluation of an individual's daily activities, movement patterns, and existing postural habits. We assess how these factors contribute to pain and identify specific activities or positions that worsen discomfort. Identifying Pain Triggers Through assessment, we pinpoint activities or positions that exacerbate pain symptoms. This helps in understanding the root causes of postural discomfort and identifying underlying postural imbalances. Postural Imbalance Evaluation Based on the activity assessment, we evaluate postural imbalances that may contribute to pain. This evaluation is crucial for developing targeted strategies to correct these imbalances and improve overall posture. Activity Modification Strategies Once pain triggers and postural imbalances are identified, we implement personalised activity modification strategies. These may include: Educating on Body Mechanics: Teaching proper body alignment and movement techniques to reduce strain on core muscles and joints. Ergonomic Adjustments: Recommending ergonomic changes in work or home environments to support better posture. Postural Exercises: Prescribing specific exercises to strengthen abdominal muscles, improve flexibility, and correct postural alignment. Lifestyle Guidance: Providing advice on lifestyle adjustments such as sleeping positions, sitting posture, and physical activities to support improved posture. Promoting Healthy Postural Habits Throughout the process, emphasis is placed on promoting healthy postural habits. This involves educating individuals to maintain proper posture during daily activities, which contributes to long-term postural improvement and overall well-being. Monitoring and Adjustment Regular monitoring of progress allows us to make necessary adjustments to the posture correction plan. This ensures that the strategies implemented are effective in relieving pain, enhancing posture, and supporting long-term pain management. By following these structured steps, our treatment plan aims to address the root causes of pain related to poor posture and promote sustainable improvements in musculoskeletal health. Why Choose Physio K For Posture Alignment Expertise In Maintaining Good Posture: At Physio K, our team consists of highly trained physiotherapists who specialise in posture alignment. We have extensive experience in assessing and correcting postural imbalances using evidence-based techniques. Personalised Treatment Plans: We offer personalised posture correction plans tailored to meet your specific needs. Our assessments are thorough, identifying the root causes of poor posture to design effective treatment strategies. Comprehensive Approach: We combine manual therapy, corrective exercises, ergonomic advice, and lifestyle modifications to address posture-related issues comprehensively. This holistic approach ensures long-term benefits and prevents recurrence. Specialised Exercise Prescription: We prescribe tailored exercises designed to strengthen muscles, increase flexibility, and restore normal movement patterns, supporting comprehensive rehabilitation. Proven Results: Our methods are backed by proven results in improving posture, reducing pain, and enhancing overall musculoskeletal health. We focus on achieving sustainable outcomes that support your daily activities and long-term well-being. Get Started With Posture Correction Today Ready to improve your bad posture and enhance your overall well-being? Start your journey towards better posture today and experience the benefits of improved alignment and increased mobility.

Sprains, Strains And Tears INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Sprains, Strains And Tears Sprains, strains and tears are a hot topic in the physiotherapy world As physiotherapists we come across these types of injuries daily, but what does that mean for you? Keep reading to find out what the differences are between each of these, the physiotherapy treatment involved, and even how to avoid them recurring (or happening at all!) Ligament vs tendon vs muscle Let’s start with muscles. So what are they? Muscles are soft tissues. Many stretchy fibers make up your muscles. You have more than 600 muscles in your body. Different types of muscles have different jobs. Some muscles help you run or jump, others perform delicate tasks like threading a needle. Ligaments and tendons on the other hand, are quite different from muscles and even from each other! Tendons serve the purpose of attaching our muscles to our bones. They act like an anchor for the muscle to the bone. Ligaments attach bone to bone. Now you may think that ligaments are kind of the outlier in this situation. However the example of the calf complex sums it up perfectly! From the outside it looks as though the foot is just attached to the lower leg which naturally becomes the calf. While this is not wrong, what's going on underneath is much more interesting! The Achilles tendon, at the back of your heel, attaches the calf muscles to the calcaneus (heel bone), while a ligament holds the shin and foot bones (tibia and fibula with the talus) together at the ankle joint. So now that we know what’s involved, what happens when something goes wrong? You may often hear people and professionals speak of sprains and tears, but how do we distinguish between them? Sprain VS tear A sprain is a stretching or tearing of ligaments — the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is in your ankle. Initial treatment includes rest, ice, compression and elevation. Strains and tears can be grouped together. This is because a severe strain is referred to as a tear. Take a look at the table below to see how we can classify these injuries. Grade 1- The signs may not be present until after the activity is over. There may be a sensation of muscle cramp/tightness and a slight feeling of pain when the muscles are stretched or contracted. Grade 2- Immediate pain which is more severe than that of grade 1. It is confirmed by pain on stretch and contraction of the muscle and is usually sore to touch. Grade 3- Quite a serious injury. There is an immediate burning/stabbing pain and the individual is unable to walk without pain. The muscle is completely torn and there may be a large lump of muscle tissue above a depression where the tear is. Bruising will appear below the injury site. Treatment Treatment of strains and sprains should begin as soon as possible. Many people are familiar with the “RICE” protocol of R est, I ce, C ompression and E levation. Research now suggests that we can do a lot more in the early stages of Injury. See the infographic below for the most effective acute injury management protocol - “Peace & Love”. Your physiotherapist will guide you through a detailed and comprehensive rehabilitation programme individualized to your injury and personal goals. This kind of injury can take time to heal and may change the dynamics of the joint. The degree of sprain will determine the steps you will need to take in the recovery process. As physios, we will work with you to regain strength and mobility in your joint. We will teach you exercises, as well as give you a home exercise program, to prevent the injured joint from becoming stiff. Exercises to build strength and balance (in ankle and knee sprains) will be increased over time until you are back at a pre-injury level of activity. Your physio therapy can help with a return to exercise, sports programs and get the affected joint or muscle even stronger than it was to begin with. If you have suffered repeated sprains or strains (such as an ankle sprain or hamstring strain) or were immobilised for a while as the area healed (like in a boot or cast), physiotherapy will be strongly recommended to reduce the chance of getting injured again. Using an injured muscle or tendon can make your injury heal faster, as long as it's within the parameters set out by our physiotherapists. Exercising strained muscles and tendons may seem counterintuitive but a specific program of gradual strength training actually heals tendons faster. As your body repairs damaged tendons, it lays down fibres of collagen to form a scar, by exposing the scar to mechanical load (resistance exercise) the collagen aligns itself appropriately. Resting completely and avoiding any loading of the damaged tissue causes a phenomenon called ‘collagen disarray’. This essentially means the scar that the body has laid down to repair the tendon is not efficient at transmitting force through the tendon and can increase risk of re-injury, prolonged pain and inflammation. Our physiotherapists will guide you through your muscle or tendon strain rehabilitation with graded exposure to resistance exercise and functional activities to facilitate optimal healing and a return to your best level of function. Prevention Though sprains and strains can happen to anyone, there are a few ways you can reduce the risk of a sprain. These tips include: Avoid exercising or playing sports when tired or in pain. Maintain a healthy weight and well-balanced diet to keep muscles strong. Wear shoes that fit properly and be sure any sports equipment is also fitting well. Practice safety measures to prevent falls. Do stretching exercises daily or prior physiotherapy exercises to maintain strength and balance. Warm up and stretch before doing any physical activity. If you ever are questioning if you have a muscle/tendon strain/tear or a ligament sprain, always consult your physiotherapist. It’s usually a good idea to make sure it’s only a sprain or strain and not a more severe injury. You can also get a treatment plan that will get you up and moving again.

Headaches INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Headaches CAUSE OF HEADACHES Headaches can result due to a variety of reasons including stress, poor posture, accidents, medications, etc. Neck pain is another common cause of headaches and specific physiotherapy treatment can be very effective in the treatment of this condition. A cervicogenic headache, also referred to as cervical headache or migraine, is a headache caused by a disorder of the neck and related structures. "These headaches are often associated with neck pain" These headaches can present themselves on one side, can fluctuate in frequency and intensity (sometimes the pain is constant) and the pain often begins in the neck and then spreads to other areas of the head. At Physio K, you will get a thorough physical examination. Once we know the cause of the symptoms, we can help you with a specific treatment plan to get rid of your headaches asap! CAN DRY NEEDLING HELP WITH HEADACHES? Headaches can have different causes, but overactive muscles in the neck are a big contributor to these symptoms. Stress, cold or a wrong sleeping or sitting pattern can all have an effect on this and can result in either neck pain, stiffness, dizziness or headaches. Releasing this tightness can have a significant reduction or elimination of these headaches and dry needling is definitely a way to achieve this goal! To learn more about dry needling, click here .