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Back 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 Back Pain The spine is usually described by dividing it into 3 major sections: the cervical spine (the neck), the thoracic spine (the mid or upper back), and the lumbar spine (the lower back). Below the lumbar spine, we can find the pelvis. This complex structure is an interconnected complex of bones, nerves, muscles, tendons, ligaments and fascia, and all of these can become damaged and cause pain, neurological symptoms or cause a loss of mobility. Check the links below to find more information about: lower back and lower back pain You can also find more detailed information regarding disc bulges and sciatica Or more information about neck pain In this section, we’ll talk about the middle of the back, or the thoracic spine. UPPER BACK PAIN TREATMENT "Most problems in the middle part of the back are caused by repetitive movements." Many times it’s a classic example of small things that build up and generate problems over time. Heavy labour or lifting together with a rotation can cause pain or stiffness locally. Sometimes the pain can refer to the side of the chest or to the front, around the sternum or chest bone. Many people confuse rib stiffness with a heart issue. When the joint between the rib and the vertebrae gets stiff, it can cause local and referred pain until the chest, hence the thought of heart problems. At Physio K, we deal with these problems on a weekly basis and most of the time, we can get you up and running within a few sessions. We first make an accurate diagnosis and based on that, we’ll combine hands on manual treatment with specific home exercises to get your back functioning again asap. Dry needling can be helpful if the deep thoracic muscles are tight or stiff. We made a few interesting videos, 3 of these 4 videos will focus on increasing the mobility of the mid back, as this is often a rigid and stiffer area with many people. The more mobility you have in the mid back, the better for the neck and shoulders. Many shoulder problems occur because of rigidity in this area, so these exercises can help as prevention for shoulder problems as well. 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. Watch them: Middle back mobility exercises In the above video, Kenny from Physio K runs you through some exercises to improve your thoracic spine mobility, which is the mobility of your mid back. They are good to increase the movement in that area but also to prevent issues in your neck and your shoulders down the track. 1. Cat-cow exercise Starting on all fours position. You can do this on the floor on a mat. Make sure your hips are above your knees and your hands are under your shoulders. Start with tilting the pelvis. The pelvis is the part that's just below your lower back, so you can tilt this forward and backwards. Focus on the middle back, so when you tilt your pelvis forward, you'll push the middle of your back down and you look up towards the ceiling.Then you’ll change the direction, tilting your pelvis backwards and push the midpoint of your mid back up towards the ceiling and you'll look down. Do this for about a minute: 20 to 30 times and if possible multiple times a day. 2. Threading the needle or thoracic rotations In the same position as exercise 1, try to rotate your arm as far as you can and look at your hand while you do this, then come back to the beginning position and switch sides. Do this for about a minute: 20 to 30 times and if possible multiple times a day. Try not to force this exercise. These two exercises are the best ones to increase your thoracic mobility. Try to do them as much as you can, frequently during the day. Thoracic kyphosis exercises: strengthening and mobility for the mid back In the above video, Kenny from Physio K shows you some exercises to improve thoracic mobility, which is the mobility in the middle of your back. These are especially good if you have a big thoracic kyphosis, which is a big forward bend in the middle of your back, and also if you have stiffness in that area. These exercises will improve your mobility and will also be good for strengthening. 1. Cat cow exercise On your hands and knees, in all four position, making sure that your hips are above your knees and your hands are underneath your shoulders. Try to tilt your pelvis forward and backwards. We're going to focus on the middle back, so when you tilt your pelvis forward, you'll push the middle of your back down and you look up towards the ceiling.Then you’ll change the direction, tilting your pelvis backwards and push the midpoint of your mid back up towards the ceiling and you'll look down. Do this for about a minute: 20 to 30 times and if possible multiple times a day. 2. Prone lateral raise Lay on your tummy and have your arms at 90˚ abduction. Try to lift your arms up and squeeze your shoulder blades together. Hold for about 10 seconds and then go down again and you can rest your arms on the floor. Try to do this for about 20 times and if possible 3 sets. If this is too easy without any weights, you can use small weights in each hand, you can go from 1 kilo, I wouldn't go too high, we're focusing on endurance. Make sure you focus on squeezing your shoulder blades. 3. Front raise thumbs up Laying on your tummy on a mat, keep your forehead on a small towel and raise your arms forward. Make sure that your thumbs are up towards the ceiling. Lift up your arms without bending your elbows. Hold that for five seconds and then go down again. This is a tough one. Do this one about 10 to 15 times and if possible 3 sets. If it would be too easy, you can use some weights as well, about one to three kilograms in each hand. Mid Back mobility: progression In the above video, Anthony from Physio K runs you through a couple of exercises that are great for improving your mid-back mobility. 1. Bow and arrow Laying on your back, you're going to have both of your arms in front of you and both of your knees bent. Your hands are going to be together out in front of you. Now, just as if you were drawing a bow and arrow, you're going to pull one arm back, bending your elbow all the way across your body. Now the goal of this exercise is to touch the ground. But if you can't get there at the start, don't worry about it, bit by bit as you start to improve you'll notice that you can make it further and further closer towards the ground. For these exercises, we generally recommend that you do 10 each side and you repeat them three times a day. 2. Book opener In the exact same position as the previous exercise with knees bent and hands together, you're going to open up, keeping your elbow straight this time, opening up all the way, reaching for the roof and coming straight back down again. Like the previous one, the goal is to touch the floor on both sides at the same time. But if you don't get there at the start, don't worry about it. We're going to go for 3 sets of 10 for those exercises. 3. Windmill In the same starting position, try to reach up above your head, trying to drag your hand all the way across. Try to keep your hand in contact with the ground as you do this. It's important to remember for all of these exercises that your head follows your hand everywhere it goes. 4. Variation of the world's greatest stretch. For this one, you're going to be up on your hands and knees. The goal for this to start off, is having your hips and your shoulders square with your body then reaching with your right hand, you're going to come underneath your body, going as far as you can, and then opening straight up towards the roof and coming down again. For this one here, we're looking at doing three sets of ten on both sides. Foam rolling for the mid back In the above video, Kenny from Physio K shows you a few things to increase the mobility of your mid-back , which is your thoracic spine. They will both include a foam roller. 1. Foam rolling your upper back (mid back) For the first one, try to just lay on your back, with your upper back on a foam roller. Try to cross your arms over your chest, lift up your hips and gently roll up and down on the foam roller. Don't go too fast, you won't have any benefits if you go too fast. Try to do that for about two to three minutes. 2. Breathing on the foam roller We are laying on the foam roller in a very similar position as exercise 1. Just try and relax your hips down on the floor and then put your arms over your head, and just try to relax in this position and just try to breathe. Take a few deep breaths in and out, and after that, you can try and move a little bit up or down on the foam roller. These two are really good to increase your mobility in your upper back.

Lower Back 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 Lower Back Pain CAUSES OF LOWER BACK PAIN A lot has been said about low back pain already and it is, together with neck problems, the most common problem or issue we see at Physio K. The low back is a complex structure consisting of vertebrae, intervertebral joints, ligaments, muscles, nerves and discs. Most people with low back pain will have an issue with a few different structures together (e.g. tight muscle and a joint not moving well, or a disc issue with a muscle spasm). In younger people, it is more common to have a joint that’s ‘stuck’ (meaning, not moving anymore) and muscle or fascia tightness. More progressed back issues will involve the discs and sometimes some nerve irritation as well. Check the link to know more about disc issues in the lower back or sciatica. "Physiotherapy can help with movement related issues in the low back. It can help reduce your pain and get you back to normal mobility. " LOWER BACK PAIN TREATMENT Early intervention will significantly reduce the length of treatment necessary to relieve your symptoms. If your problem is chronic: don’t worry, physiotherapy can still help. You will just require longer and different treatment. In most cases, you do not need surgery! A combination of manual therapy, exercise prescription, dry needling and or visceral manipulation can ease your back pain and can get you back to your normal activities. Watch a series of exercises made for lower back 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. Lower back exercises In the above video, Kenny from Physio K is showing an exercise program for people with lower back pain, tailored for people who have disc issues or sciatic nerve problems. Numbness in the bum or further down the leg or the feeling of pins and needles could be an indication of this problem. 1. Cat cow exercise. On your hands and knees, in all four position, making sure that your hips are above your knees and your hands are underneath your shoulders. Try to tilt your pelvis forward and backwards. We're going to focus on the lower back, imagining tucking a tail in between your legs and then putting your tail up in the air. The curved up position is a bit like how a cat is rounding its back and the opposite, curved down position, is similar to the position of a cow. Make sure you stay mid range, don’t push all the way up or down if you have disc issues or sciatic nerve irritation. Do this for about a minute: 20 to 30 times and if possible multiple times a day. 2. McKenzie extension exercise Laying on your tummy on a mat on the floor and putting your elbows underneath your shoulders (sphinx pose). Try to extend your lower back and look up with your head. You'll have a little bit of compression in the lower back which is great for your disc and you can also feel a little bit of stretch in the front so that's why you have to look up to have the maximum amount of stretch in the front. Stay in that position for 20 - 25 seconds and go down again. Do that four to five times in a row. If this is too easy for you then you can go to the next step, which is trying to extend your elbows. Put your hands underneath your shoulders, extend your elbows totally and try to relax in your back and look up. 3. Stretch of the Piriformis Laying on your back on a mat, pull up one leg and grab your knee with one hand and grab your heel with your other hand. The purpose is to try and pull your knee towards your opposite shoulder and make sure you leave your head relaxed on the table. You should feel a deep stretch under your glutes. The piriformis is a muscle that's laying in the pelvis, underneath your glutes. That's a very important muscle for your nerve health. If you have any kind of nerve issues make sure you do that stretch. Hold this position for 20 to 25 seconds, relax, do that four or five times in a row. Make sure you have a straight angle in your knee which is 90 degrees and pull across 4. Nerve glider Laying on your back on a mat with your knees bent and feet flat on the floor. If the problem is on the right side, then you'll do the exercise with your right leg. Put your right knee on top of your left knee and then, in this position, relax your foot and try to extend your right knee up and down. Don't hold, don't try to stretch, we're trying to get a glide in the nerve. This is a good stand alone exercise, or could be used as a warm up. The next step is the same thing but at the same time, pull your toes towards your nose while you extend the knee and then go down again, leaving your knee on top of the other one. Try to do 20 to 30 repetitions each, a few times per day. Lower back mobility exercises In the above video, Anthony from Physio K runs you through a couple of exercises to improve your lower back pain. 1. Lumbar rocking Laying on your back, preferably on a mat, you're going to gently bring your knees up towards your chest, wrapping your hands around and grabbing onto the front of your knees. Now gently pulling those up closer towards your chest and letting them back out again. When you're doing this exercise, it's important to remember to relax your chest, relax your core and relax your legs. The only thing that should be doing the movement is your arms. Do this for about two minutes and three times a day. 2. Lumbar rotations Laying on your back, you're just going to rock your knees gently from side to side, keeping your shoulders firmly pressed against the ground as you do so. It's important to remember with these ones to do them for two minutes and three times a day. 3. Cobra into child's pose stretch You start off on your hands and knees and start by rocking your hips down towards the floor, holding for about five to ten seconds and then coming back up again and going down into child's pose, holding for 30 seconds. We recommend repeating these three times for each one of these exercises and we're looking at doing them three times a day. Lower back exercises | Progression In the above video, Anthony from Physio K runs you through a couple of lower back exercises that are really good if you're having pain or stiffness in that area. They are a progression of the previous exercise video, which you can find here 1. The crucifix Laying down on a mat on the floor, you're going to start off with both of your hands out towards your side, and straighten your left leg to start off with. Bring your right one straight across, and then rock back doing the same thing the other way, straightening that outside leg and going straight over the other side. Try to do this one about 10 times each side. 2. Glute bridge Laying on your back on a mat on the floor, you're going to have both of your knees bent; roughly your feet are going to be placed about shoulder width apart and then you're going to push down through your heels lifting your hips up off the ground making one straight line from your knees all the way through to your shoulders, and then coming back down again. If this exercise is too easy for you to start off with, you can do it single leg, so you're going to go up with both of your legs, straighten out your left one and hold straight up and slowly bring your hips back down again. If that again is too easy for you, we're going to have you hold 1 leg up pushing down through the heels again, lifting your hips straight up, remembering to make a straight line from your knees all the way through to your shoulders the entire time. For this exercise, we generally recommend about three sets of ten, as it is a really good strengthening exercise for the glutes, but also a really good lower back mobilisation exercise. 3. Dead bug Laying on a mat on the floor, you’ll start off with both of your knees bent up about 90 degrees, and raise both of your hands straight up pointing directly towards the roof. As you do this exercise, you're going to lower one hand and the opposite leg at the same time and then coming back up towards the top, interchanging them, so it's important to remember whilst you're doing this exercise: you always want to have your legs at a 90 degree angle or a perpendicular angle with the body 4. The bird dog On your hands and knees, you're going to raise your right hand with your left leg at the same time. Now when you're doing this, it's important to remain stable through the hips and through the core, and try to avoid any rotational movement. Try to maintain a straight line straight through the back and pelvis. For both of these last exercises, we're going to have you do them for about three sets of 10 reps.

Posture And Alignment Problems 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 Posture And Alignment Problems "PERFECT POSTURE DOES NOT EXIST" Let’s start with giving a bit of context around a common misbelief: ‘we should all sit / stand in a certain way’. Everyone is shaped slightly differently due to genetic or anatomic variations. Different forces to our bodies due to sports, hobbies, or jobs that require specific movements or positions that are advantageous to that task will contribute to differences in our individual alignments. This is normal and no one has ‘perfect alignment’ or posture because it doesn’t exist! It is impossible to objectively measure ‘perfect’ posture because there is a lot of normal variation among different individuals. "Posture is the current position in which someone holds their body when standing or sitting" If you don't move for a while, the nervous system will eventually remind you (through some discomfort) that you need to change positions or get moving. Biomechanically speaking, you will probably be able to tolerate certain positions for longer, as the sustained load to specific tissues of the body will be greater in some postures and less in others. But, some tissues may be loaded more in what you might think of as "poor" posture while others may be loaded more in what you think of as "good" posture. Listening to your body and spending more time moving around and switching positions rather than staying in one position for long periods is key to a healthy movement system. Even slight changes make a big difference! Desk neck or tech neck: These terms describe a position where the chin is forward and the upper back is hunched over at a desk, working at a computer. This posture can still occur whether sitting or standing, although it is more common in sitting. This position in itself isn't bad, but sustaining the posture for long periods (such as working at a desk for 9 hours) may load parts of the neck in a way that become irritated as the day goes on. Once the position is changed such as a lunch break or the end of the day, the discomfort usually goes away. However, postures that are repeatedly sustained, say working at a desk for 9 hours a day for 6 months, can actually cause changes in the function of the muscles of the neck. Muscles that are chronically held in a shortened position will become tight and progressively weak, and muscles that are chronically lengthened can also become weak. Slumped positions: Most people will have the slumped sitting or standing position in mind when thinking of ‘bad posture’: Slouched through the lower back, a curved upper back and a forward head posture to try to see what’s ahead of us. To get into a better sitting position, we should start with the base of the spine, which is the pelvis. An anterior tilt of the pelvis will help a lot with correcting everything atop of it. At Physio K, we can teach you how small changes make a big difference! Activity assessment and activity modification Activity assessment and activity modification play crucial roles in helping individuals with pain related to poor posture. Activity assessment involves evaluating a person's daily activities, movement patterns, and postural habits to identify any factors that contribute to their pain. It allows healthcare professionals to pinpoint specific activities or positions that exacerbate the pain and determine the underlying postural imbalances. Based on this assessment, activity modification aims to implement targeted strategies to alleviate pain and improve posture. This may involve teaching proper body mechanics, recommending ergonomic adjustments, suggesting postural exercises, or providing guidance on lifestyle changes. By addressing the root causes of pain and encouraging healthier postural habits, activity assessment and modification can effectively relieve discomfort, enhance overall posture, and promote long-term pain management. In the video below, Anthony from Physio K runs you through a thoracic strengthening program, which is really good for improving your posture. 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. Watch the video about posture correction exercises . 1. Straight arm pull backs For this exercise you'll need to stand up and hold a theraband in either hand and have it attached to something in front of you; ideally a doorknob is really good for this. With both of your elbows extended, keeping them nice and straight. You're going to pull your arms just behind your hips and then slowly come back to the starting position. For this exercise, we recommend that you perform 10 reps and you repeat that for 3 sets. It's also important to make sure that you're squeezing your shoulder blades together really tight, imagining that you're gripping a pencil between them. 2. Vertical row This exercise will be in a similar position, having a theraband attached to a doorknob or something in front of you. You're just going to have your elbows bent and then pull straight back. As you're doing this, remember to squeeze your shoulder blades together nice and tight as if you were gripping a pencil. For this exercise we're looking at repeating 10 times and doing three sets of that. 3. Band pull-aparts Standing up, holding a theraband in your hands, you're going to keep them roughly shoulder width apart and you're going to keep your elbows fully extended. As you do this, you're going to pull them all the way apart, squeezing your shoulder blades together nicely as you do that. For this one, we're looking at performing 10 repetitions and you're going to do three sets. These exercises are great for mid-back strengthening, if you have any other questions please feel free to contact us or come into the clinic for a visit.

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.

Experience expert manual therapy, sports and remedial massage with a leading physio in Sydney. Book your appointment at Physio K Bondi Junction today. Physiotherapy Treatments In sydney's Bondi Junction WE BLEND TRADITIONAL WITH INNOVATIVE TECHNIQUES OF PHYSIOTHERAPY At Physio K, our physiotherapists take the time to understand the pain you are experiencing and get to the underlying heart of the problem. Our approach is based on hands-on treatment, using our systematic and scientific process, we make sure the right technique is applied. We are experts in manual therapy, sports and remedial massage techniques. We are also advanced in the innovative technique of dry needling, having taught this technique to other physiotherapists, we have advanced skills in this area and know the appropriate times and situations when this technique should be used. We believe a combination of old and new techniques to speed up recovery and get you back into action. Physiotherapy treatments is dealing with conditions that cause joint and muscle pain, movement or mobility disorders, sports injuries, work related injuries and musculoskeletal dysfunctions. We are in the business of treating and prevention. Sports and Remedial Massage Post-operative Rehabilitation Treatment Manual manipulation techniques Dry Needling

Hamstring 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 Hamstring Injuries Hamstring injuries can be the source of a lot of pain or discomfort for many of us. Issues may range from stiffness to tears and everything in between. In this blog, we will explore not only the cause and treatment of hamstring injuries but also the ways in which we can work to prevent them. The hamstrings are composed of 3 muscles; the semimembranosus, semitendinosus and the biceps femoris. These muscles work together to perform the movements of knee flexion (bringing your heels to your bum) and hip extension (going from sitting to standing). Cause The causes of hamstring injuries are numerous. They can range from your own biomechanics to the sport you play but to name a few. Let's explore the most common causes of Hamstring injury below. Pelvic tilt A pelvic tilt is the angle at which your pelvis sits. This may be anterior or posterior. If you have an anterior tilt this leads to over stretching of the hamstrings over a long period of time and subsequently, muscle weakness. This weakness leaves the hamstrings open to an increased chance of injury. Muscle imbalance If one muscle group is stronger than its opposing muscle group, a muscle imbalance can occur. In the case of the hamstrings, the opposing muscle group is the quadriceps at the front of the thigh. During activities requiring high speed the hamstrings may fatigue a lot faster than the quads if an imbalance is present. This too can lead to a strain. Previous injury Ankle sprains can lead to a change in body biomechanics and make you more susceptible to hamstring strains. Our bodies work on a balance of mobility and stability. Our hips and ankles take care of mobility, whereas the knee and foot work on stability. If any of these areas become injured it may compromise the muscle function and thus lead to strain. Previous hamstring injury is the highest risk factor of all for the chance of the strain recurring. Many people return to sport or normal activity far too quickly and can prolong an injury by months. If not treated properly hamstring problems can last for entire sporting careers! Type of physical activity Anyone can experience hamstring strain, but those especially at risk are: ● Sports that require kicking and sprinting: football, soccer, basketball ● Runners ● Dancers ● Older athletes whose exercise is primarily walking ● Teenagers athletes who are still growing Treatment The primary objective of physical therapy and the rehabilitation program is to restore the patient’s functions to the highest possible degree and/or to return the athlete to sport at the former level of performance and this with minimal risk of re-injury.(Physiopedia, 2022) Similar to all types of muscle strains and sprains, the course of treatment and time spent in rehabilitation will vary depending on the individual and the grade of the injury. All muscle injuries should follow the “ PEACE & LOVE” protocol. This is the updated version of the traditional RIC E. Check out our blog detailing “PEACE & LOVE” here . Your physiotherapist will guide you through a personalized rehab programme that you will be required to follow in clinic and at home. In general, it is recommended to stop running and stretching for three weeks or so, you will need to let the scar tissue lay down over the tear without disrupting it. If you stretch the muscle immediately it leads to difficulty for the hamstring muscle fibers to knit back together effectively. It is very rare we ask a patient to stop activity, however in the case of a strain, best available evidence suggests that this is the most effective and time efficient way to return to sport and reduce re injury risk. Once your physio feels you have gone through the healing phase then the fun rehab can begin and eventually get you back out running, kicking, jumping or dancing. How long this lasts varies and is based on individual factors and you will have to reach certain checkpoints before the physio lets you back 100% but on average it’s a few weeks. The main areas of strengthening and soft tissue work in the case of a hamstring strain is not only the hamstrings themselves but also the core and glutes due to their proximity to each other. Physiotherapists can carry out a number of different techniques at various stages during your recovery. These include but are not limited to: ● Manual therapy ● Soft tissue work ● Joint mobilisations ● Trigger point dry needling ● Taping ● Active release techniques ● Biomechanical assessment and gait analysis Prevention There is no fool proof method for preventing the occurrence and recurrence of hamstring injuries. Simple steps you can take to decreasing your chances of sustaining a hamstring injury are: ● Continued stretching. Even once your injury is better, it is important to maintain flexibility. ● Staying strong. Ensuring strong hamstrings helps with muscle imbalances occurring. ● Take your rest days. Fatigue can be a huge risk factor. ● If your hamstrings start to feel achy, don't push them. Our bodies do a great job of letting you know when you’re pushing things too far, so you just need to hear the call. References Hamstring strain (no date) Physiopedia. Available at: https://www.physio-pedia.com/Hamstring_Strain (Accessed: November 1, 2022).

RADI ZINGER | REMEDIAL MASSAGE THERAPIST | DIPLOMA OF REMEDIAL MASSAGE, TAFE NSW | AQUA EXERCISE INSTRUCTOR, AT Radi Zinger Remedial Massage Therapist | Qualifications:Diploma of Remedial Massage, TAFE NSW | Aqua Exercise Instructor, AT Radi is a qualified and experienced remedial massage therapist with a passion for helping people feel their best through tailored to specific condition and person, evidence-based body work. With holistic and client-based approach, Radi takes time to listen and understand your needs before designing a treatment plan to suit your body, lifestyle and goals. Radi specialises in treating musculoskeletal pain, improving mobility and supporting recovery from injuries and chronic soft tissue tension. Using a range of massage techniques – including deep tissue massage, myofascial release, trigger point therapy and assisted stretching – Radi will help you to deal with sport related injuries, postural imbalances, stress induced tension and general aches and pain. Working with clients of all ages and activity levels, from athletes and fitness enthusiasts to older active adults, Radi’s intention is not just to treat symptoms, but to identify and address underlying causes and help you maintain lasting results through effective massage work, education and practical self-care advice, with ultimate goal of enabling you to enjoy doing what you love. Radi believes in greatly unrealised potential of remedial massage to contribute to effective treatment of injuries and musculoskeletal condition, maintaining health and sport performance and enhance lifestyle. In his spare time Radi enjoys reading and self-educating himself on health issues, playing tennis, kayaking, swimming, cycling and traveling.

Recover from injuries with Workcover and CTP-accredited physio in Sydney. Physio K Bondi Junction provides expert care for work and accident recovery. WORK COVER AND CTP PHYSIOTHERAPY Workcover If you developed an injury that's work related, we can help you recover and get you back to pre-injury duties. All our physiotherapists are Workcover accredited! Please bring the following to your first appointment (or email this to us prior): The name of the Insurer (e.g. I Care, Allianz,...) Your claim number The exact date of your injury The case manager and or email address of the case manager. When you have a claim number (and approval for physiotherapy), we can start with your rehab. In most cases, we will be able to invoice the insurer directly, so you won't have to deal with that part at all. Medicare We accept Medicare referrals (called Care Plans, or EPC plans) which will give you a discount for the number of sessions the GP has allocated to you. Just bring your referral (email or paper version) with you and we can process the rebate from our end. It will arrive in your bank account within 2 business days without any hassle on your end. To read more about who is eligible and how to get a Medicare Care plan, please read more here CTP (Third Party Claims) If you were involved in a car accident and have developed an injury that's covered under Compulsory Third Party (CTP), we can help with your rehab. All our physiotherapists are accredited by CTP insurers. Please email the following prior to your first appointment: The name of the Insurer (e.g. I Care, Allianz,...) Your claim number The exact date of your injury The case manager and or email address of the case manager. We will then fill in the forms necessary to get approval from the insurance. In most cases, we will be able to invoice the insurer directly, so you won't have to deal with that part at all.

Discover holistic physio in Sydney at Physio K Bondi Junction. We specialise in pain management and all-inclusive care for lasting health and recovery. Holistic treatment- physio sydney At Physio K in Bondi Junction, we believe that lasting results come from treating the whole person, not just the symptoms. Our holistic treatment approach looks at how your body, lifestyle, and daily movement patterns all interact, so we can design a plan that restores balance and keeps you moving well. What Does Holistic Treatment Mean? Holistic physiotherapy goes beyond simply easing pain. It combines hands-on techniques, exercise, education, and lifestyle guidance to address the underlying causes of discomfort. By treating your body as a connected system, we ensure that each part supports the other for long-term health. Our Holistic Approach Includes: Manual Therapy & Massage – Releasing tight muscles and improving mobility Dry Needling & Fascia Techniques – Restoring balance in the musculoskeletal system Posture Correction – Identifying habits that cause strain and teaching better alignment Exercise Prescription – Strengthening weak areas and supporting recovery Lifestyle & Ergonomic Advice – Practical strategies for home, work, and sport Why Choose Holistic Care at Physio K? We focus on the root cause, not just short-term relief Every treatment plan is personalised to your needs and goals Care is delivered by experienced physiotherapists trusted across the Eastern Suburbs Our goal is to help you not only recover, but thrive in your daily activities Start Your Holistic Journey Whether you’re managing a chronic condition, recovering from injury, or simply aiming to move better, our holistic treatment approach can help. Book an appointment at Physio K in Bondi Junction today and take the first step towards lasting health and wellbeing.

JOSH SHARPE | PHYSIOTHERAPIST | DRY NEEDLING | SPORTS INJURY REHABILITATION | WORK AND LIFESTYLE INJURY REHABILITATION Josh Sharpe Physiotherapist | Dry Needling | Sports injury Rehabilitation | Work and Lifestyle Injury Rehabilitation Qualifications: Masters Degree in Physiotherapy; Sport and Exercise Science Degree Josh is a UK-trained Physiotherapist with a strong background in sports and exercise science, bringing a comprehensive understanding of both injury treatment and performance optimisation. He has a particular interest in sports injuries and previously gained valuable experience during an internship at Liverpool Football Club, working closely with academy players to support their rehabilitation and performance. While Josh enjoys working with athletes, his passion extends to helping people from all walks of life—whether that means recovering from an injury, building confidence in daily movement, or managing the physical demands of work and home life. His treatment style combines hands-on manual therapy for effective pain relief with progressive, tailored rehabilitation programs. His holistic approach focuses not only on recovery but also on reducing the risk of re-injury, empowering patients to regain confidence and function in whatever activities matter most to them. Outside of the clinic, Josh enjoys staying active through football and running. He has a personal appreciation for endurance challenges, having completed the Madrid Marathon in 2022. Now in Australia, he is excited to continue supporting people of all activity levels in achieving their goals and maintaining long-term health.

Discover Physio in Sydney with a holistic approach. Physio K provides personalised physiotherapy and movement rehabilitation for every client. THE PHYSIO K PHILOSOPHY At Physio K, we have a simple but fundamental philosophy; to provide you with the very best of physiotherapy care. The aim is to give you elite level treatment in a professional and welcoming environment. We tailor all physiotherapy treatments to your individual needs and pride myself on a high level of care, a wealth of knowledge and quality results without overtreatment. We have found that both the level of anatomical and clinical knowledge, required within the rigorous sporting environment have made me extremely adept at successfully treating chronic and complex pain conditions. All problems related to the movement system can be treated, such as: Back/Neck pain and everything related to the spine Headaches Dizziness and vertigo Joint issues Sciatica and nerve irritations Posture and alignment problems Muscle and tendon problems Sports injuries or recurring pain when competing And much more At Physio K, symptoms are never seen as isolated issues, but as a part of a dysfunction in a physiological chain. I believe in holistic physiotherapy and I’m passionate about identifying and addressing the underlying cause of your pain rather than just treating the symptoms. At Physio K all private, Worker’s Compensation, Veteran’s Affairs and EPC patients are welcome. We accept all private health insurance funds for physiotherapy. 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.

Injuries are treated by first finding the root cause. Addressing the reason the pain is happening will help prevent reoccurrence in the future WHAT INJURIES AND CONDITIONS CAN BE TREATED WITH PHYSIOTHERAPY? At Physio K, symptoms are never seen as isolated issues, but as a part of a dysfunction in a physiological chain. We believe in holistic physiotherapy and we are passionate about identifying and addressing the underlying cause of your pain rather than just treating the symptoms. We specialise in sporting injuries, however we treat all conditions that relate to the movement system. Pain occurring in lower backs, necks, ankles and knees are often the catalyst of clients coming to see us. However, headaches, dizziness and nerve damage can also be addressed with Physiotherapy. PHYSIOTHERAPY At Physio K, all physiotherapy sessions are one-on-one hands on. At first, you’ll get a thorough assessment, followed by an accurate diagnosis through clinical reasoning. The most important thing is knowing what's causing the problem, before the symptoms get treated. The therapy itself will consist of manual release techniques to release any tension in the body relevant to causing your problem. Sometimes, this could be well away from where your pain is. From the moment you start moving better, with less pain, you’re ready to be coached on how best to sit, stand and move correctly, get basic preventive skills that will not only improve your stability and control but also prevent future problems. I want you to fully understand what is wrong and what you need to do to get better. MANUAL THERAPY Orthopaedic Manual Therapy is a specific branch in physiotherapy. It’s a scientifically proven way of treatment where mobilising and manipulative techniques are used to free the joints and make the body more flexible. This method can also be used to relieve muscles, tendons and nerves. It’s a thorough specialisation within the field of physiotherapy, with special attention for assessment and treatment techniques for joints, muscle-, tendon-, and nerve problems, including the use of spinal manipulations. DRY NEEDLING Dry needling is used to release muscle tension and pain from patients, through the activation of local twitch responses in the muscles. Dry needling works by advancing a fine filament needle into the muscle and de-activating a “trigger point” in the region. Most patients do not even realise the needle has penetrated the skin. Healthy muscles will feel very little, but if the muscle is sensitive or tight, you may feel a cramp-like sensation, caused as the muscle activates a ‘twitch response’. Dry needling treatments are an extremely effective method for treating chronic pain and neuromuscular dysfunction and has have very few side effects. In combination with other forms of treatment or as a standalone, trigger point dry needling is a quick and effective way to treat neuromuscular dysfunction and greatly reduce pain and discomfort.