Search Results

Discover the benefits of sports and remedial massage with Physio in Sydney. Physio K Bondi Junction serves the Eastern Suburbs with expert care. SPORTS AND REMEDIAL MASSAGE Massage and fascia techniques are often used to release tight muscles and free up areas of the musculoskeletal system. When these are used in combination with other techniques in the movement system, they will almost always give better results than only massage. Many problems in the body are caused by a combination of (small) issues in different areas. Addressing all of these issues will be necessary to get you pain free and to do the things that you love. Benefits of Remedial & Sports Massage Remedial and sports massage offers more than just relaxation. At Physio K in Bondi Junction , we use targeted massage techniques to: Relieve muscle tension and stiffness Improve circulation and recovery after exercise Enhance flexibility and joint mobility Reduce stress and improve overall wellbeing For athletes and active individuals in the Eastern Suburbs, sports massage can also help prevent injuries by identifying problem areas early and supporting ongoing performance. Why Choose Physio K in Bondi Junction Located in the heart of Bondi Junction, Physio K supports clients across the Eastern Suburbs with high-quality remedial massage and physiotherapy. Whether you’re recovering from a sports injury, dealing with postural pain, or simply want to move more freely, our experienced team is here to help you every step of the way.

Meet the expert team at Physio K, your trusted physio in Sydney’s Eastern Suburbs. We provide personalised physiotherapy care at Bondi Junction. About Physio K Proudly serving quality physiotherapy and sports physiotherapy in the eastern suburbs of Sydney, including Bondi Beach, Bellevue Hill, Rose Bay, Double Bay, Edgecliff, Darlinghurst, Surry Hills, Randwick, Bronte, Clovelly, Coogee and other surrounding suburbs. At Physio K , we have a simple but fundamental philosophy; that prevention is better than cure. As active people, we all love to feel good and enjoy a full life, but when injury occurs, the pain can be unbearable. Sometimes, pain may develop and the root cause is not immediately evident. This is when Physio K can help. Our mission is to get you back into action as soon as possible. We provide elite level treatment in a professional and welcoming environment. We tailor all physio treatments to your individual needs. To do this, we delve deep during the diagnosis phase to ensure we get to the root cause of the pain. We use clinical reasoning to assess the symptoms and diagnose the cause. We then adopt the most appropriate and innovative treatment to help you recover and get back into action as soon as possible. WE ARE DRIVEN BY RESULTS. Meet The Team Kenny Merlevede Senior Physiotherapist 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. Read More Josefina Canepa Bustos Physiotherapist 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. Read More Josh Sharpe Physiotherapist 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. Read More Radi Zinger Therapist Radi specialises in relieving musculoskeletal pain, improving mobility, and supporting recovery from injuries or chronic tension. Using deep tissue massage, myofascial release, trigger point therapy, and assisted stretching, Radi helps address sports injuries, postural imbalances, stress-related tension, and everyday aches and pains. Read More

Elbow 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 Elbow Pain TENNIS ELBOW / GOLFERS ELBOW These terms refer to tightness and pain of the tendons on either side of the elbow. The extensor muscles and tendons of the forearm, who are responsible for extension of the wrist can get inflamed (tennis elbow or lateral epicondylitis). The same can happen with the flexors, the muscles on the inside of the elbow. Overuse can result in stiffness in that area and/or weakness in the hand or fingers (medial epicondylitis). SYMPTOMS: Pain and/or tenderness around the elbow and lower arm Weakness in the hand and fingers Radiating pain in the upper arm Swelling around the elbow The symptoms are either a result of an overuse injury (labour intensive work such as gardening, painting or gyprocking) or a result from a problem in another area of the body. When there’s a problem in the mid back or the neck, sometimes the body compensates, and the arm pain is a result of that. Lateral epicondylalgia VS Lateral epicondylitis Lateral elbow pain can also be a result of cervical radiculopathy. The outside of the elbow has nerves that originate from the C6, C7 nerve roots meaning the pain may be referred from the compression or irritation of these nerve roots in the neck. Our physiotherapists always screen the joints above and below an area experiencing pain as the pain may be getting referred from another area in the body. This is becoming more commonly observed in practice and is supported by the most current scientific evidence. ELBOW PAIN TREATMENT We first need to search for the cause of the problems, before an accurate treatment plan can be made. Is the origin of the problem where the pain is felt? Fascia treatment in different areas of the body will mostly be combined with stretching, education, strengthening exercises and dry needling. In the bellow video, Kenny from Physio K runs you through a few exercises for your elbow and your lower arm. These are good if you have elbow issues, such as golfer's elbow or tennis elbow or if you have tightness in your lower arm. These exercises should be an addition to your physiotherapy treatment to do at home. 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 a video with elbow exercises 1. Extensor stretch Sitting or standing, extend your elbow with your palm facing down. Then, make a fist with your thumb inside your fist. Bend your fist down and help push that one down with your other hand. Hold this position for about 20 seconds. Make sure your elbow is straight and your thumb is inside. Do this two to three times in a row. 2. Stretch of the flexors of the forearm Standing up in front of a table, turn your hand around so the ball of your hand is facing away from you. Try to push your palm down; you should feel a stretch in your forearm. This can be done with the fingers over the edge of the table (beginner) or with the whole hand on the table (advanced). Hold for about 20-25 seconds and then just shake it out and repeat 3 times. 3. Eccentric strengthening (for tennis elbow) You'll need a weight for this exercise, a weight of about a kilo. If you don't have a weight you can use a pack of sugar or salt, something that's compact enough to hold in your hand. With your elbow totally straight and your palm facing down, holding the weight. Start with the weight up and slowly release in an eccentric movement. Divide this whole range in six seconds. Then, with your other hand, you'll assist to come up again and then repeat the exercise. This is an eccentric exercise to strengthen the tendons. Do 3 sets of 10 repetitions and build up to 3 sets of 20.

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 .

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).

Disc Bulges, Herniated Discs And Sciatica 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 Disc Bulges, Herniated Discs And Sciatica A spinal disc is the natural shock absorber and also allows movement of the spine. A bulging disc is actually a very common condition in our spine. It is natural wear and tear, the older we become, the more discs can bulge. DIFFERENCE BULGING DISC AND HERNIATED DISC The spinal disc consists of 2 parts: the inner nucleus: is a jelly-like structure, a bit comparable with the liquid part inside a chocolate cake. The outer annulus fibrosus: the more dense part of the cartilage. When a disc is moving out as a whole, it’s called a disc bulge. When the outer ring (annulus) is damaged and the inner nucleus is escaping from within the disc, it’s called a herniated disc. CAUSES Spinal degeneration (wear and tear) Repetitive trauma such as shocks from work or sports, or poor posture can lead to degeneration of the discs. An acute injury with heavy lifting or in an accident (although most disc problems due to an acute injury already had some kind of degeneration) Initial bulging or herniation might be symptom free. A bit more chronic condition will usually give a broad ache in the area, often accompanied with muscle tightness. When the disc is heading towards the nerve root (beginning of the nerve), it can cause inflammation of that nerve. Sciatica is a condition where the nerve gets irritated and refers into the leg. The further down the leg you feel the sensations, the more the nerve will be irritated. Early stage nerve irritation will only give different sensations (numbness, pins and needles), more inflammation or nerve compression can result in loss of strength of the limb. DISC BULGE TREATMENT SCIATICA TREATMENT "At Physio K, we will determine the best course of treatment for you. It is important to know exactly what you have, before moving on to a solution." We will provide a thorough assessment to determine what specifically is causing your problems. Treatment is predominantly determined by the stage of your healing as more chronic pains will require longer and different treatment than more acute ones. We are very experienced in the treatment of all kinds of low back pain and neck pain and will provide you with the best outcome in order to get you moving well again. HOW CAN DRY NEEDLING HELP WITH NERVE PAIN /SCIATICA? When certain muscles are tight or overactive, they can cause pressure on the spine and therefore directly or indirectly cause irritation of the nerve root (which is the beginning of the nerve when it's exiting the spine). Sometimes these muscles can be overactive or underactive, and via dry needling, we can normalize the tone. Underactive muscles can be stimulated and overactive muscles will get released. As a result, the irritation around your nerve should disappear and therefore, your symptoms as well! To learn more about dry needling, click here . In the bellow 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. 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 with lower back pain exercises for people with disc problems or sciatic nerve issues. 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.

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.

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.

Learn what to expect from your physio in Sydney. At Physio K Bondi Junction, we provide comprehensive care tailored to your individual needs. WHAT CAN I EXPECT FROM MY TREATMENT? HISTORY The treatment actually starts before you enter the clinic. We will send you an email with a questionnaire about the history of your problems. This will help the practitioner a lot and will save time for more assessment and treatment in your first session. At your actual appointment, we will then check the form and most likely ask a few more questions to get all the information about your current history. From here, we will do a complete assessment to find out what the issue is and start with hands-on treatment. WHAT DOES THE ASSESSMENT INVOLVE? We will need to have a look at how you move and where the problems are. It is advisable that you wear comfortable clothes and come with either shorts if the problem is in the low back and/or legs or wear a singlet if it is an upper body issue. Don’t worry if you don’t have shorts, the clinic will have a spare pair. The physiotherapist will observe your movements in standing, sitting or lying. We may do some compression or stretch tests and will palpate the tissues to evaluate what is happening in the body. WHICH TREATMENT METHODS ARE USED? We use a wide range of treatments to help you with your issues. These include, but are not limited to: Soft tissue work and massage Fascia treatment Trigger point treatment Stretching Traction and translations of the joints Mobilisations and manipulation Dry needling Education and postural correction Exercise prescription The treatment will always consist of a variety of techniques to tailor the treatment to your specific needs TREATMENT EFFECTS You will generally feel better after the treatment, but stiffness afterwards is not unusual. Definitely after dry needling, it is quite common to feel some tightness. This normally disappears after 24 to 48 hours. HOW WILL THE FOLLOW UP TREATMENTS WORK? At the end of the first treatment, we will develop a treatment plan tailored for you. We will have a quick chat about the progress and do a short assessment in the subsequent treatment. Follow up sessions will then be focussing on the ongoing treatment. HOW MANY TREATMENTS WILL I NEED? This will vary greatly depending on several factors: the cause and severity of the issue, how long have you had the symptoms, your age, fitness level and lifestyle and how good you are with following the treatment plan. We will give you an estimation based on all these factors and will re-evaluate at every session to see where you are in the progress.

We’re hiring motivated physiotherapists in Sydney at Bondi Junction. Join our dynamic Physio K team and grow your career with expert support. WORK WITH US we are passionate about what we do CAREER WITH PHYSIO K We are always looking for excellent Physiotherapists! If you feel like you have the skills, passion and expertise and would like to join the Physio K team and work with like-minded people, then we would love to hear from you! "AT PHYSIO K, WE ARE COMMITTED TO HAVING THE BEST PRACTITIONERS PROVIDING THE BEST POSSIBLE SERVICES. Why Work With Physio K Weekly training Friendly environment Meetings with Belgian beers We value your opinion If we don't have an immediate position, and you are a perfect fit for our team and sensational at what you do, we'll try to make a position available for you - we just want to work with great people, and are really fussy and strict on who joins our team! For all employment inquiries and expressions of interest at Physio K, please email your CV to Kenny@physiok.com.au and we will notify you when a suitable position arises. We have an employment mailing list, sent out when jobs become available. If you would like to be placed on this list, please email the clinic, asking to be placed on the 'upcoming jobs list'. Current positions available:

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.

With over 30 years of combined experience and ongoing continual professional development, we provide elite level treatment in Bondi Junction.