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Running, sports, and even everyday activities place increased demand on your knees. At Physio K, a trusted physio in Sydney , one of the most common knee injuries we see is a meniscus tear. These can happen from twisting awkwardly, feeling a sudden onset of sharp pain during sport, or noticing your knee gradually becoming sore and swollen over time. We know how frustrating it can be to have knee pain hold you back from doing the things you love. But rest assured, our team at Physio K has helped many people recover from meniscus injuries. Let’s walk through what’s actually happening in these injuries, how to know if surgery is necessary, and what conservative treatment can get you back to your best. What is the meniscus and how do injuries happen? The meniscus is one of the key stabilising structures in your knee. You have 2 in each knee - a medial (inside) and lateral (outside) meniscus. They are C-shaped and act as a cushion within the joint.  Injuries to the meniscus often include tears. These can result from: Twisting injuries  - such as rotating your knee while your foot is planted Squatting or deep bending  (especially under load) Sudden changes of direction  - common in sports Age related wear and tear  - degenerative changes over time increase the fragility of the meniscus, causing a degenerative tear There are different patterns of tears that happen in the meniscus (longitudinal, horizontal, flap, bucket handle and radial) with each type having different implications for management.  Common symptoms of a meniscus tear If you have a meniscus injury, you might notice: Sharp knee pain  at the moment of injury Swelling  within the first 24–48 hours Clicking, catching, or locking  sensations in the knee Stiffness and loss range of movement  Pain with twisting, squatting, or pivoting If your knee is locking  (physically unable to straighten), this can indicate a significant tear, such as a bucket-handle tear, which in most cases does require surgical repair. Do all meniscus tears need surgery? The short answer? No Interestingly, the majority of meniscus tears do not require surgery. Research shows that many tears, particularly smaller, degenerative, or stable ones, can heal or become symptom-free with the right physiotherapy management. Many people who visit a physio for knee pain in Sydney  experience significant improvement through targeted exercises and hands-on treatment, without ever needing surgical intervention. Surgery is usually only considered when: The knee is locked  and is unable to fully straighten. Pain is severe and is not improving despite conservative treatment. There is a significant restriction of movement or function, impacting on quality of life. Physiotherapist’s Approach to Meniscus Healing At PhysioK , we take a holistic approach  to managing meniscus injuries, helping you recover without unnecessary procedures. Your treatment plan may include: Education and activity modification  – Guidance on activities/movements to refrain from to allow optimal tissue healing. Manual therapy and soft tissue release  – to restore mobility and improve muscle functioning Dry needling – to relieve tight muscles surrounding the knee to optimise movement and relieve pain Individualised exercise program  – working on strengthening the muscles that support the knee to offload any potential stress on the meniscus Progressive load management  – safely building back up to your chosen sport/activity with specific guidance from your physiotherapist With the right rehab program, a physio in Sydney will have many patients returning to full activity without ever needing surgery! When to seek help from a Physio in Sydney  If your knee pain is really troubling you and stopping you doing your favourite activities, or if you're worried you may have a meniscus injury, it’s best to get this assessed early at a physio in Sydney.  The sooner assessment and treatment begins, the better the outcome! At Physio K , we strive to provide the best physiotherapy input for you to get back to doing what you love, avoiding the need for surgery, Book an appointment with our team today, and let’s get your knee back to its best!

It’s one of the most common things we hear from clients — “I’m trying to work my glutes, but I only feel it in my lower back!” If that sounds familiar, you’re not alone. At our Physio in Bondi Junction, many people head into their workouts wanting to build stronger glutes, only to end up with a sore back instead. And while strengthening your back isn’t a bad thing (it’s actually great for overall function), when it starts doing all the work that your glutes should be doing, things can go wrong. Let’s talk about why this happens and how you can get your glutes to finally do their job. Why Glute Activation Matters More Than You Think Your glutes aren’t just there for aesthetics; they play a key role in stabilising your pelvis and supporting your lower back. When they’re not doing their job properly, other muscles — especially those in the lower back — start to pick up the slack. Think of your lower back and pelvis as a team. If one player (your glutes) isn’t pulling their weight, the other (your back) ends up working overtime. Over time, this can lead to tightness, fatigue, or even pain, which is exactly what many clients seeking physio for back pain in Sydney experience when their glutes aren’t activating effectively. That’s why learning to properly activate your glutes is about performance but also protecting your spine, improving overall movement control, and preventing the kind of discomfort that brings so many people to physiotherapy in the first place. Why your glutes might not be activating properly There are a few reasons why your glutes might not be firing the way they should: Poor awareness or control : sometimes, it’s not that your glutes are weak — it’s that your brain hasn’t learned to find  and activate them. Your body is smart and will use whatever muscles it can to get the job done, often recruiting your back and hamstrings first. Postural factors : people with anterior pelvic tilt (where the pelvis tips forward, increasing the curve in the lower back) often have overactive lumbar muscles and underactive glutes. This pattern is very common, especially in women. Technique errors : even small misalignments in your exercise setup can shift the effort from your glutes to your back. Paying attention to position, pelvic control, and core engagement makes a huge difference. Top exercises where this happens most often People often notice this issue during exercises like: Hip thrusts Hip extensions on a bench Romanian deadlifts (RDLs) Each of these can be fantastic for glute strength — if they’re done correctly. If you’re feeling them mostly in your back, it’s time to revisit the basics. Star simple: the pelvic bridge Before loading up a barbell or machine, it’s important to master your glute activation in the most basic position — the pelvic bridge. Key tips for an effective bridge: Posterior pelvic tilt : tuck your pelvis slightly so your lower back presses gently into the floor — there should be no gap under your back. Foot placement : keep your heels close to your glutes to reduce hamstring dominance. Conscious activation : as you lift, squeeze your glutes  deliberately — think of holding in a strong pelvic contraction. Lift from the hips, not the chest : push through your hips, not your ribcage. Your ribs should stay down and your body should form a straight line from knees to shoulders. Engage your core : lightly contract your abdominal muscles to prevent overextension of your spine. Once you can feel your glutes activating properly in a bridge, then transfer that control to your hip thrusts — first without weight, then progressively adding load. Hip extension on bench: small adjustments, big results This exercise can easily become a lower-back-dominant movement. To keep the focus on your glutes: Adjust the bench height : your hips should be completely free, allowing you to flex and extend from the hips without arching your lower back. Foot rotation : slightly turn your feet outward to increase glute engagement. Pelvic control : maintain a neutral or posterior pelvic tilt throughout — press your pubic bone gently into the bench. Stable legs : fix your heels firmly to avoid compensating with your calves. Think “hips first” : on the way up, drive your hips  against the bench rather than lifting your chest. This ensures the glutes initiate the movement. 💡  Pro tip:  Don’t rush it. Quality over quantity. Start with fewer reps, more focus, and lighter load — your control and muscle awareness will improve quickly. Romanian deadlifts (RDLs): movement from the hips, not the back RDLs are one of the best glute and hamstring exercises but also one of the easiest to get wrong. Common mistakes to avoid: Bending at the spine instead of the hips : The RDL is all about the hip hinge.  Practice by standing about 10 cm from a wall and pushing your hips back to touch it, keeping your spine straight. Losing scapular control : keep your shoulder blades slightly pulled together so the upper back stays strong and the bar doesn’t drift away from your body. Over-bending the knees : this turns the movement into more of a squat and reduces glute tension. Rushing the lift : when you return to standing, push your hips forward and up  — don’t yank the bar up with your arms or back. Start with a dowel or light bar until you feel the correct activation pattern. Once your form is solid, gradually increase the load. Key takeaways Focus on pelvic alignment and core engagement to protect your back. Be intentional with your glute activation — feel the muscles working. Master the basics first before adding weight or intensity. Quality movement builds strength faster than heavy lifting with poor control. Your glutes are one of the most powerful muscle groups in your body — and when they’re functioning well, they provide essential stability to your pelvis and lower back. When glutes are weak or poorly activated, the body naturally compensates by overusing the lumbar muscles. Over time, this can create a cycle of stiffness, imbalance, and discomfort. By learning to control your lumbopelvic alignment and properly activate your glutes, you’ll not only move better but also protect your back and enhance your overall strength. Still Feeling Your Back More Than Your Glutes? Visit Physio Bondi Junction for Expert Help Your glutes are one of the most powerful muscle groups in your body and when they’re functioning well, they provide essential stability to your pelvis and lower back. When glutes are weak or poorly activated, the body naturally compensates by overusing the lumbar muscles. Over time, this can create a cycle of stiffness, imbalance, and discomfort. By learning to control your lumbopelvic alignment and properly activate your glutes, you’ll not only move better but also protect your back and enhance your overall strength. If you’re still feeling your back more than your glutes, it might be time to get your movement patterns professionally assessed. At our Physio in Bondi Junction , our physiotherapists specialise in identifying muscular imbalances, improving glute activation, and helping you build lasting strength without pain. We’ll guide you through tailored exercises and hands-on treatment to restore balance, protect your spine, and get your training back on track. Book an appointment with PhysioK  today and feel the difference proper movement makes.

A sports physio is a physiotherapist who specialises in preventing, diagnosing, and treating injuries related to sports. Sports physiotherapists will look after a weekend jogger or an elite athlete, with a goal of helping people move better, recover smarter, and perform stronger. Sports physio do not just step in when injuries happen. They play a key role in keeping injuries from happening in the first place. They work closely with athletes to understand the specific demands of their sports and create tailored rehabilitation and strengthening programs. These programs do not just help athletes recover but also designed to improve performance, address weaknesses, and prevent injuries in the future. For example, if a basketball player wants to improve their vertical jump, a sports physio might first focus on proper landing mechanics and ankle stability. Since jumping higher can put more stress on the joints, especially the ankles, and without a good landing technique or adequate ankle stability, the risk of injury increases. By building that foundation, the athletes protect themselves from injury but also receive effective performance gains.  Common sports injuries and treatment plans:  Sports physiotherapists in Sydney commonly treat a variety of injuries , including: Sprains and strains 🡪 ankle sprains and muscle strain, are common in most sports  Tendon injuries 🡪 tendinopathy of Achilles tendon or tennis elbow  Fractures and dislocations 🡪 fracture of forearm or the dislocation of shoulder  Overuse injuries 🡪 ligaments and tendon in shoulder or elbow  Whiplash and traumatic brain injury 🡪 frequent in football or rugby  Treatment plans are always customised based on the athlete’s injury type, severity, sport, and personal goals. In some cases, the focus may be on providing immediate care to allow the athlete to return to play, such as using taping, ice sprays, or relocating a dislocated joint on the field.  Regarding the on-field support, which is the situation where return-to-play decisions need to be made quickly, sports physio use structured assessments like SALTAPS: See: Observe the injury and stop play immediately if necessary Ask: Ask the athlete what happened and where it hurts Look: Visually inspect for swelling, bruising, or deformity Touch: Gently palpate the area to check for tenderness Active: Ask the athlete to move the injured part voluntarily Passive: The physio moves the joint to assess pain and range of motion Strength: Check the athlete’s ability to bear weight or perform basic actions Suppose the injury is too severe for a safe return to play. In that case, the physiotherapist will remove the player from the game and begin injury management and a sport-specific injury rehabilitation program. How a Sports Physio leads Long-term injury prevention For injury prevention, sports physio provides different strategies to minimise the risk of the athlete has injury, including giving a personalised training program, taping, padding, discussing with the coach to condition the athlete, discussing with the athlete on what the best resting routine is, and so on.  What to Expect in Your First Visit During your first visit to a sports physio, you can expect a comprehensive assessment. This typically includes: A detailed discussion about your injury, symptoms, and sports history A physical examination to evaluate strength, flexibility, movement, and function Diagnosis or referral for imaging if needed A tailored treatment plan, which may include manual therapy, taping, exercises, or rehab planning Education on your injury, expected recovery time, and steps to return to sport safely Injury Prevention Tips Addressing and treating the current issue is the goal but also understanding the root cause, to prevent re-injury and increase your sport’s performance.  Here are some helpful tips to prevent injuries from occurring: Warm up properly before training and competition Incorporate strength and mobility training into your routine Avoid overtraining, listen to your body and include rest days Use proper technique and equipment specific to your sport Stay hydrated and maintain good nutrition for muscle recovery Regular check-ins with a physio can catch imbalances before they lead to injuries Stronger Returns Start Here Sports physio is about more than recovery. It’s involves building resilience, improving performance and keeping athletes active for the long run. Whether you’re dealing with a sport-related injury or aiming to prevent another one, a sport physiotherapist provides the tailored support you need to move confidently and return to your sport better than before.

Running is one of the most popular ways to stay active in Sydney, and with longer days and warmer weather many of us feel inspired to head outdoors. If you are ramping up your kilometres, booking time with a physio in sydney  early can help you stay injury free. Whether you are training for a race, jogging the coastline, or simply enjoying the sunshine, the urge to move is growing. However, running also comes with its challenges. Shin splints, also known as medial tibial stress syndrome (MTSS) , are one of the most common overuse injuries in runners. They can be frustrating, painful, and if left unaddressed, may stop you running altogether. Here is what is happening, what puts you at risk, and how a physiotherapist in Sydney can prevent and treat them.   What’s happening when you have shin splints? 1 When you experience shin splints, your body is reacting to repetitive stress on the tibia (the shin bone) and the surrounding tissues. With every stride, the tibia absorbs load, and over time, this repeated impact can create microtrauma in the bone and surrounding connective tissue.   This often leads to irritation of the periosteum (the thin tissue covering your bone), which becomes inflamed and painful. If the overload continues without proper recovery, shin splints can progress along the spectrum of bone stress injuries , potentially leading to stress fractures.   Risk factors for shin splints   Not every runner gets shin splints, but several factors can increase the likelihood: Training errors  – Rapid increases in mileage or intensity, especially without giving your body time to adapt. Surface type  – Running frequently on hard or uneven surfaces puts more stress through the tibia. Foot mechanics  – Flat feet, overpronation, or poor load distribution can increase strain on the lower leg. Footwear  – Worn-out or inappropriate shoes that don’t support your running style. Muscle imbalances and tightness  – Limited flexibility or weakness in the calf and hip muscles can alter your biomechanics, placing extra stress on the shin.   Prevention strategies The good news is that shin splints are often preventable, especially with reliable injury rehabilitation methods. Here are key strategies: Gradual progression 🏃‍♀️📈  – Build up training volume and intensity slowly to allow your bones and muscles to adapt. Surface variation 🌱🏞️  – Mix up your training terrain; softer surfaces like grass or trails reduce impact on the shins. Strength and mobility 🦵💪🧘‍♂️  – Target calf, foot/ankle muscles, hip, and core strength while maintaining flexibility in the lower leg. Footwear check 👟✅  – Make sure your shoes are in good condition and appropriate for your foot type and running style. Listen to your body 🔊🛑  – Early signs of shin discomfort should not be ignored; adjust your training before it becomes a bigger problem.   What to do if you’re experiencing pain 🩹 1 If shin splints have already kicked in, don’t worry—you can recover and get back to running with the right approach: Rest (temporarily) – Take a break from running and swap it with low-impact cardio like swimming, cycling 🚴, or the elliptical. Ice – Apply ice packs for 15–20 minutes a few times per day (always with a cloth between the ice and your skin ❄️). Compression  – A gentle elastic bandage can help reduce swelling and give support. Mobility & stretching – Loosen up your calf and lower leg muscles to relieve tension on the shin (time to bring out the roller again! 🌀) Supportive shoes 👟  – Make sure your everyday and running shoes have good cushioning. Medication – If needed, over-the-counter anti-inflammatories (like ibuprofen or naproxen) can ease pain and swelling. Return to running (gradually) – Only restart once you’ve been pain-free for at least two weeks. Begin with lower intensity, shorter sessions, and build up slowly. If the pain comes back, ease off and give your shins time to settle before trying again. Treatment at Physio K If you’re already experiencing shin splints, the priority is reducing load while addressing the root causes. At Physio K , our holistic approach may include : Advise about activity modification to reduce pain while keeping you active. Manual therapy and soft tissue release  to decrease tension in the muscles attaching around the tibia. Dry needling  to relieve tightness and promote recovery. Individualised exercise program  to improve strength, biomechanics, and running technique. With the right management, most runners can recover from shin splints and safely return to their training better then before.   ✅ At Physio K , our goal is to provide the best physio in Sydney, keeping you running strong and pain-free. If shin pain is holding you back, book an appointment with our team so we can help you recover and get back to doing what you love.   1.  Bhusari N, Deshmukh M. Shin Splint: A Review. Cureus. 2023 Jan 18;15(1):e33905. doi: 10.7759/cureus.33905. PMID: 36819450; PMCID: PMC9937638.

In this ever-changing world we live in, running remains a timeless pursuit enjoyed by people of all ages and sizes. One of the great things about running is how easy it is to get started- All you need is a good pair of shoes, and you are all set to go!! In recent post pandemic years, running has not just become a hobby but a lifestyle with run clubs becoming the new place to meet eligible singles! With the growth of the rub club phenomenon here are some tips to ensure you stay injury free! Pace yourself The number one mistake made by beginner runners is going out too fast and blowing up! While running with others can make the experience more enjoyable make sure you don’t allow them to dictate a pace that is too fast for you. A good rule of thumb is to run at a pace that you can comfortably hold a conversation for. Of course, there will be days that you are doing speed workouts that you will need to increase the pace but for easy runs use the talk test- if you can’t talk comfortably – slow down! Good running shoes Investing in a good pair of shoes that provide the right support and fit for your feet is very important. One thing to consider is how the shoe feels. Some shoes have a lot of cushioning which makes the shoe feel squishy like Brooks Ghost. Others such as Adidas Adizero SL are lighter and built for speed which will mean your feet make firmer contact with the ground. Secondly, where do you plan on running? If you plan on running on the roads or the treadmill, Saucony Tempus and Hoka are good options. Saucony tempus also helps with overpronation. If you are going to be running on uneven surfaces or mountainous terrain it would be best to invest in trail shoes such as Solomon which provide good traction and grip. Make sure to discuss this with your physio or the shop assistant before settling on a pair.  Listen to your body and avoid too much too soon! Pay attention to your body as you start your running journey. If you feel discomfort or pain stop and get it checked out- your body isn’t used to this type of loading. To increase your mileage a good rule is to increase your weekly distance by no more than 10% each week. This will help avoid overuse injuries such as shin splints and tendonitis. To further help prevent injury, keep your core and legs strong through strength and conditioning training. With beginner runners 1-2 days of strength work is recommended. Some easy exercises to include are: Glute Bridges                  2. Squats  Fuel appropriately! Eating the correct food pre and post runs will enhance performance and help speed up recovery. An ideal pre run meal approximately 90 mins before your run is high in carbohydrates to provide readily available energy. Examples include nuts, bananas and whole wheat bread. Carbohydrates are also important post run, as your muscles need to replace what they have burned during the run. Post meals should also include protein to support muscle repair and recovery in order to get our body ready for its next run! Warm up and cool down correctly  Warming up is essential to prevent muscle injuries and will also optimise performance. Dynamic stretches that involve movement such as leg circles and high knees are advised to increase blood flow in the legs.  Incorporate drills such as a-skips and bounding to mimic running to activate key muscle groups like hamstrings and glutes. Slowing down is just as important and will allow your body to get back down to a resting state. Slowing down gradually at the end of your runs will allow your heart rate to come down slowly and reduce muscle soreness. Include some light stretching and foam rolling at the end to promote recovery. Remember – listen to your body and enjoy the process! Appreciate the joy of the simple movement of running – its magic! If you feel any niggles or ache, or if you’re unsure of anything, please don’t hesitate to ask us or book in for a check up here

Strength training doesn’t mean kids pumping iron at the gym. It’s about learning to move well, control their bodies, and build resilience . When it’s guided by someone who understands child development, strength training is not only safe — it’s incredibly beneficial. At Physio K , our physiotherapist Josefina  specialises in treating children and teenagers. She works closely with young people to improve strength, coordination, and injury prevention in a way that’s fun, age-appropriate, and effective. What are the benefits of strength training for kids? When guided properly, the benefits go far beyond just physical strength: 🧠  Improved motor skills  – Better balance, posture, coordination, and body control 💥  Enhanced sports performance  – Especially for kids involved in netball, soccer, dance or footy 🦴  Stronger bones and joints  – Building bone density during key growth stages 🛡️  Injury prevention  – Especially important for active kids and early sports specialisation 😊  Boosted confidence  – They feel stronger and more capable in their bodies 🏃  Lifelong healthy habits  – They learn that movement is a normal (and fun) part of life Whether it’s a 9-year-old starting sport or a 14-year-old teen wanting to get stronger, resistance training can be safe and beneficial for all ages . When is it safe for kids to start resistance training? If a child is ready to play sport, they’re ready to start a supervised kids strength program . We start with simple, playful movements  like: Squats Frog jumps Bear crawls Medicine ball throws Balance work and bodyweight control These aren’t just exercises — they’re building blocks for movement, helping young bodies grow stronger and more resilient. What makes it safe? The key is proper technique, a gradual approach, and professional supervision. That’s where we come in. Josefina’s sessions are designed specifically for young bodies — focusing on what each child needs, whether that’s coordination, mobility, core control, or strength. We don’t jump into heavy loads or gym routines. We focus on movement quality , building confidence, and keeping it fun. Looking for safe exercise for children near Bondi Junction ? You’re in the right place. What happens if kids don’t build strength? Instead of asking, “Is it safe for my child to strength train?”  — we think a better question is: “What are we missing out on if they don’t?” More and more kids are dealing with posture issues, poor movement patterns, and preventable injuries — especially as they spend more time sitting and less time moving. Early strength training (done right) can help: Prevent knee and ankle injuries Improve coordination and balance Set up healthier habits for life 👋 Meet Josefina – our kids & teens physiotherapist Josefina has a special interest in paediatric physiotherapy  and loves helping young people move better and feel stronger. Whether your child is recovering from injury, struggling with coordination, or just wants to feel more confident in their body, she’ll tailor a plan that suits their age and goals. You can find her right here at our Bondi Junction clinic, working with families across Sydney’s Eastern Suburbs. 👟 Ready to help your child move better? Whether you're looking for: Kids physiotherapy near me Strength training for teenagers Safe strength programs for children in Sydney …we’re here to help. ✅ Book an initial assessment with Josefina ✅ Learn what your child needs to grow strong and confident ✅ Start with a plan that’s fun, age-appropriate and backed by research 💬  Have questions? Feel free to reach out — we’re always happy to chat.

You don’t need to be a tennis player or spend your weekends on the golf course to end up with elbow pain. In fact, Tennis Elbow and Golfer’s Elbow are both common overuse injuries that can affect just about anyone. If your day to day life involves lots of gripping, lifting, typing, or repetitive hand movements, your elbows are likely doing more work than you think. What’s the Difference Between Tennis Elbow vs, Golfer’s Elbow ? It comes down to where it hurts Tennis Elbow (known medically as lateral epicondylitis ) causes pain on the outside of the elbow. It typically develops from overusing the muscles that extend your wrist or lift your hand, activities like typing for hours, using tools, or repetitive lifting. Over time, the tendons responsible for these movements can become irritated, inflamed, and painful due to repeated strain. Golfer’s Elbow (know medically as medial epicondylitis ), on the other hand, causes discomfort on the inside of the elbow. It affects the tendons that help with gripping, wrist flexion, and lifting movements with your palm facing up. You might feel it when carrying groceries, swinging a hammer, or lifting weights, anything that puts repeated stress on the flexor tendons. Despite the names, these injuries are not limited to athletes only. We see them in builders, office workers, gym-goers, musicians, busy parents, you name it. The issue isn’t so much what you’re doing, but how often you’re doing it and whether your body is keeping up with the demand. Common Causes of Elbow Pain: A sudden increase in activity, exercise load, or duration Poor movement technique or training with the wrong equipment Underlying muscle imbalances or general weakness in the forearm, wrist, or shoulder Even something as simple as spending more time on holding a baby or switching up your gym routine without proper preparation can lead to irritation in the tendons and start a pain cycle. Signs and Symptoms to Look Out For? It usually starts off subtle, a dull ache or stiffness that comes and goes. But over time, it can progress to sharp, persistent pain, especially with everyday tasks. You might notice discomfort when lifting your coffee mug, turning a doorknob, typing on a keyboard, or even shaking hands. There may also be a sense of weakness or tightness through your forearm, and in some cases, a burning or radiating sensation down the arm. These are not just small annoyances. They can start to limit how you move and affect your confidence in using your arm normally. That’s when it’s time to take it seriously. Why You Shouldn’t Ignore Elbow Pain Mild pain can be easy to brush off until it becomes something you can’t ignore. When left untreated, both Tennis Elbow and Golfer’s Elbow can develop into long-term, stubborn injuries that take much longer to recover from. The earlier you catch it, the easier it is to manage. Pain is your body’s way of telling you that something is not quite right. If it’s sticking around or interfering with everyday tasks, don’t wait for it to "just go away".  Taking early action can help prevent further strain, reduce inflammation, and set you up for a much quicker recovery. Even small adjustments in how you move or work can make a big difference when guided by the right treatment approach. How Physiotherapy Helps Elbow Injuries This is where physiotherapy really makes a difference. At Physio K, we don’t just focus on easing the pain, we take a step back and look at the bigger picture. That means getting to know your daily routines, physical demands, and how your body moves to uncover the underlying cause of your symptoms. Your recovery plan will be fully personalised to suit your needs and lifestyle. We begin with a comprehensive assessment to identify movement patterns or habits that may be putting excess strain on your elbow. From there, we’ll guide you through a structured, hands-on approach that may include: Manual therapy to ease stiffness and settle irritated tissues Strengthening exercises to build resilience in your muscles and tendons Stretching and mobility work to improve range of motion and reduce tension Practical strategies to modify daily tasks or training without stopping your activity Taping, dry needling, or prescription a brace when needed to support recovery We’ll also provide you with easy, actionable advice to adjust your posture, set up your workspace better, or tweak your workout routine, helping you reduce strain and prevent future flare-ups. Our goal is to not only help you feel better now but to empower you with the knowledge and tools to stay pain-free long-term. Let’s get you back to doing what you love Elbow pain can be incredibly frustrating, especially when it starts to affect your work, training, or day-to-day tasks. But the good news is, with the right guidance, these injuries are very treatable. If you are experiencing ongoing pain in your elbow, whether it’s on the inside or outside, don’t wait for it to become a bigger problem. We are here to help you understand what’s going on, guide your recovery with a plan that makes sense for your life, and support you every step of the way. Experiencing elbow pain? Book an appointment with a physiotherapist in the Eastern Suburbs and start your recovery today.

In the quiet hum of working from home, many of us have found unexpected perks—no commute, pyjama-approved meetings, and the freedom to choose our own space. But with that freedom comes a hidden cost: the ache in your neck, the twinge in your lower back, or the stiffness in your shoulders that wasn't there before. These little signals from your body are more than random discomfort. They’re gentle reminders that your workspace might need a second look. Why home office matters—now more than ever At Physio K, we’ve seen a steady rise in people presenting with pain that has nothing to do with sport or injury—but everything to do with their chairs, screens, and makeshift desks. The shift to working from home, while a blessing in many ways, has placed many of us in environments that aren’t built for eight-hour days. That kitchen stool, bed-desk setup, or couch-corner command centre? It’s no match for your spine. Ergonomics isn’t just about fancy chairs—it’s about supporting your body so it can do what it does best: move, adapt, and function without pain. Your body-friendly setup checklist Let’s start with the basics. A few simple tweaks can make a world of difference: The chair:  Choose one with lumbar support or add a cushion to support the natural curve of your lower back. Your hips should be slightly higher than your knees, and both feet flat on the floor (or on a footrest if needed). The desk:  Elbows should be at roughly a 90° angle when typing, with your forearms parallel to the floor. Avoid hunching or shrugging—if you are, something needs adjusting. The screen:  Top of the screen at eye level. Roughly an arm’s length away. Not craning up, not looking down. Just... level. Keyboard & mouse:  Close to your body, wrists in a neutral (flat) position. If you’re reaching forward or twisting your arm, you’re making your body work harder than it needs to. Helpful tools to enhance your home office setup If you’re looking to take things a step further, there are a few ergonomic tools worth considering: Standing desk  – Allows you to alternate between sitting and standing, helping reduce fatigue and improve posture. Ergonomic mouse  – Designed to support a more natural wrist and hand position, reducing strain during long work sessions. Monitor riser  – Elevates your screen to eye level, preventing neck strain from looking down. Footrest  – Supports proper leg positioning and reduces pressure on the lower back. Lumbar support cushion  – Encourages the natural curve of your spine while sitting. Seat cushion  – Adds comfort and promotes better weight distribution on your chair. These aren’t just office accessories—they’re simple investments in your daily comfort and long-term wellbeing.   Don't just sit there—move Even the best setup won’t save you if you’re glued to your seat for hours. Our bodies are built for movement. Try the 20-8-2 rule : sit for 20 minutes, stand or move for 8, stretch or walk for 2. Set a timer. Walk around the house. Do a couple of shoulder rolls or ankle pumps. You don’t need a full workout—just a little reset. Bonus tips from the Physio K team Invest in a headset:  Avoid shoulder pain from cradling your phone between your ear and shoulder. Lighting matters:  Poor lighting = eye strain = leaning forward = neck pain. Hydration and posture are best friends:   The more water you drink, the more you’ll move (thank you, bathroom breaks). Small changes, big impact Setting up your home office might seem like a one-time task, but it’s actually a living, evolving part of your daily health. We encourage our clients to check in with their setup just like they would with a stretching routine or meal prep. You don’t need to overhaul your space with expensive gear— just a bit of awareness, a few adjustments, and a lot of listening to your body . At Physio K, we’re here to help you stay active, healthy, and pain-free—whether you’re hitting the trails, chasing your kids, or just trying to make it through another Zoom call without a stiff neck.

Have you ever twisted your ankle, pulled a muscle, or experienced any soft tissue injury? Chances are, you've been advised to follow the classic RICE method: R est I ce C ompression E levation But what if I told you that this traditional protocol, while commonly used, might actually be slowing down your recovery? In fact, Dr. Gabe Mirkin, the doctor who coined the term "RICE" in 1978, publicly admitted in 2014 that he regretted his earlier advice. So, what's changed? Recent research has shown that inflammation, though uncomfortable, plays a crucial role in the body’s healing process. Suppressing it too soon with ice and anti-inflammatory medications can actually delay tissue repair. Inflammation is a natural response to injury and signals the body to send specialized cells to the injury site. These cells release growth factor molecules that promote healing. Applying ice to the injury reduces blood flow, and anti-inflammatory drugs interfere with the body’s natural signaling to release these healing cells. Both approaches can hinder the body’s ability to properly repair damaged tissue. This new understanding has led to the development of a new approach to injury recovery: PEACE & LOVE . The PEACE Protocol: Healing Begins Now PEACE replaces the RICE method and offers a more thoughtful, science-backed strategy for the acute phase of your injury. It focuses on the first 1-3 days when your body is in the early stages of recovery: Protect : Rest and limit movement, but don’t completely immobilize the injured area. Support with a brace or tape if necessary (except in the case of fractures). Elevate : Lift the injured limb above heart level to help fluid drain and reduce swelling. Avoid Anti-Inflammatory Drugs : Resist the urge to take NSAIDs. These medications can interfere with your body’s natural healing process. Compression : Apply gentle compression with bandages or wraps to reduce swelling and provide support. Educate : Learn about your injury, understand your recovery timeline, and get familiar with the best methods for a successful recovery. The LOVE Protocol: Rebuild, Recover, and Thrive Once the acute phase is over, it’s time to show your body some LOVE . This phase focuses on rehabilitation, helping your body return to full function and strength: Load : Start moving! Introduce light, gentle exercise to the injured area. It's okay if there’s some soreness, but keep it mild. Loading the area helps tissues rebuild stronger. Optimism : Stay positive! Your mindset plays a key role in recovery, so maintain an optimistic outlook. Vascularization : Boost blood flow with cardio exercises. Even light activities like walking can speed up the healing process by bringing oxygen and nutrients to the injury site. Exercise : Engage in rehabilitation exercises to rebuild strength, flexibility, and stability in the injured area, reducing the risk of re-injury. Why PEACE & LOVE Works PEACE & LOVE aligns with the body's natural healing process. By allowing inflammation to do its job in the early stages and promoting gentle movement during recovery, it accelerates healing while lowering the risk of re-injury. This holistic approach nurtures not just the body, but the mind as well. At Physio K , our services, including dry needling, soft tissue work, and the exercise plans we prescribe, align perfectly with this new approach. If you’re ready to take your recovery to the next level, book a session with us today, and let us guide you through the PEACE & LOVE process! FAQs Q: I’ve always used RICE. Should I stop? No need to abandon RICE entirely! It’s still useful, especially in the very initial moments following an injury. As you move through the recovery process, incorporating PEACE & LOVE will help speed up healing. Q: Can PEACE & LOVE be used for all injuries? PEACE & LOVE is primarily designed for soft tissue injuries such as those involving muscles, tendons, and ligaments. For more complex injuries, it’s best to consult with a healthcare professional. Q: How do I stay optimistic when I just want to get back to normal? Focus on small wins and set achievable goals. Celebrate progress each day. Remember, recovery is a journey, not a race. Be patient with yourself. Ready to recover with PEACE & LOVE? Book your session today and let us help you get back to your best self!

The Rise of Overuse Injuries in Youth Sports In today's sports-driven world, young athletes are training harder and competing more than ever before. While this dedication is admirable, it comes with a hidden danger: overuse injuries . Unlike acute injuries from a single impact, overuse injuries develop over time due to repetitive stress on growing bones, muscles, and joints. Without proper care, they can sideline young athletes for months and even impact their long-term physical health. Why Are Young Athletes More Vulnerable? Children and adolescents are not just smaller adults —their musculoskeletal systems are still developing, making them more susceptible to certain types of injuries. Growth plates , the soft areas at the ends of bones where growth occurs, are particularly at risk. Excessive strain from repetitive activities can lead to conditions that cause significant pain and limitations in young athletes. Common Overuse Injuries in Young Athletes Osgood-Schlatter Disease Affects the knee, specifically the tibial tuberosity (right under the kneecap). Common in sports with frequent jumping and sprinting (e.g., soccer, basketball) Symptoms: Pain and swelling just below the kneecap, worsening with activity Management: Activity modification, stretching, strengthening, and physiotherapy Gymnast’s Wrist Overuse injury affecting the distal growth plate of the radius Common in young gymnasts due to repetitive weight-bearing on the hands Symptoms: Wrist pain during tumbling, handstands, or push-ups Management: Avoiding high-impact activities, physiotherapy, and strength training Sever’s Disease Affects the heel, caused by inflammation of the Achilles tendon insertion on the calcaneus Common in running and jumping sports Symptoms: Heel pain that worsens with activity, especially after training sessions Management: Rest, ice, heel pads, and gradual return to sport Spondylolysis (Stress Fracture of the Spine) Repetitive hyperextension of the lower back (common in gymnastics, football, and cricket) Symptoms: Lower back pain that worsens with extension movements Management: Core strengthening, postural education, and temporary sport restriction Prevention: The Key to Longevity in Sports Preventing overuse injuries is far better than treating them . Coaches, parents, and young athletes should prioritize these strategies: Avoid early sport specialisation:  it has been proved that early sport specialisation is not related to more success in adulthood, on the contrary, it produces lower health, and more burnout and drop out of sports. Gradual Progression:  Avoid sudden increases in training intensity, duration, or frequency. Rest and Recovery:  Ensure adequate rest between practices and off-seasons to allow the body to recover. At least 2 days of the week for children.  Training Balance and planning:  Emphasise good movement patterns and avoid training more hours per week than age in years  (e.g. your 9 year old son/daughter, should not train the same sport more than 9 hours per week). Strength & Flexibility Training:  Incorporate exercises that enhance muscle balance and reduce stress on growing joints. Listen to Pain:  Pain is not just “part of the game” – it's the body's way of signaling potential injury. Seeking Professional Help If a young athlete experiences persistent pain or discomfort that doesn't improve with rest, consulting a sports physiotherapist  is essential. Early intervention can prevent small issues from becoming long-term setbacks. At Physio K, our team of experienced professionals is here to guide young athletes toward a safe and strong recovery, helping them stay active and perform at their best. Final Thoughts Sports should be a source of joy, growth, and lifelong health , not pain and injury. By understanding and addressing overuse injuries early, young athletes can continue doing what they love—stronger, healthier, and with greater resilience. If you have concerns about your child's training regimen or injury risks, a physiotherapy assessment can provide the guidance needed for safe and sustainable athletic development.

Why your headaches might be coming from your neck ? And what you can do about it! Headaches are common, especially among office workers and people who spend long hours at a desk. Most of us take painkillers when we experience headache, but do you know that many headaches actually start in your neck or back? These are known as musculoskeletal type headaches, and they’re something physiotherapy can treat, often with lasting results. Where Headaches Really Come From: Understanding the Type and Cause The head, neck, jaw, and upper spine are all closely connected. If something is not moving well in your upper neck, especially the joints near the base of your skull, it can cause pain that feels like it’s in your head, face, or even your ears. This is called a cervicogenic headache. It means the pain comes from your neck but shows up somewhere else. Also, the muscles around your neck and shoulders often get overworked, especially from stress or poor posture (like hunching over your laptop). These tight muscles can irritate nerves and limit how well your neck moves, which triggers headaches too. There are also tension-type headaches, which usually feel like a band of pressure across your forehead or around your head. These often come from tight muscles caused by stress, sitting too long, or bad posture. Why Posture and Daily Habits Matter One of the biggest causes of headaches we see in clinic is poor posture. Office workers and students often develop what’s called a “ forward head posture ”, where your head juts forward over your shoulders. This puts extra strain on your neck and leads to tight muscles and fatigue in your upper back and shoulders. Even if your posture isn’t that bad, sitting for hours every day in one position can still create problems. Combine that with lack of sleep, stress, or too much screen time, and your nerve can become extra sensitive, leading to more frequent or intense headaches. Common Headache Signs We See in the Clinic Here are some headache patterns that may sound familiar: Pain at the base of your skull that gets worse after sitting at a desk or using screens Headaches when you wake up (often from jaw clenching or poor sleep posture) Pain behind your eyes or at your temples, especially when you’re stressed Headaches that come on with certain movements, like turning your head while driving Neck stiffness, shoulder tension, dizziness, or general fatigue along with the headache How We Check What’s Really Going On When you visit a physiotherapist for headaches, here’s what we usually look at: How your neck joints move, especially the ones at the top of your spine Muscle strength and endurance in your neck and upper back Your posture while sitting, standing, and doing your daily tasks Whether certain positions or movements bring on your headache If touching certain areas of your neck or shoulders reproduces your headache This helps us figure out whether your headache is coming from your neck or from other causes like stress or jaw clenching. How Physiotherapy Can Help in the Treatment of Headaches The goal isn’t just to get rid of your pain temporarily, it’s to fix the root cause and prevent it from coming back. Your treatment plan may include: Hands-on therapy to loosen stiff joints and release tight muscles Dry needling or trigger point therapy (similar to acupuncture) to ease muscle tension, especially around the back of your neck or jaw Posture and desk setup tips to reduce strain throughout your day Exercises to retrain your muscles, especially the deep muscles in your neck that help keep your head stable Strengthening exercises for your back and shoulder muscles At-home exercises to help you keep making progress between sessions What About Painkillers? Pain medications can help in the short term, but they don’t fix what’s causing your headache. In some cases, if there’s inflammation or nerve involvement, a doctor might recommend medication. But for long-term relief, it’s important to deal with the physical causes, like joint stiffness, weak muscles, or poor posture. Long-Term Recovery: What to Expect We usually break treatment into two key phases: Stability and control – first, we focus on getting the right muscles working again and improving how your body moves. Strength and endurance – once your pain is under control, we help you build strength so your body can handle daily life without falling back into bad patterns. Final Thoughts Headaches can be draining, but they’re often treatable , especially if they’re linked to posture, muscle tension, or neck issues. At Physio K, we help you figure out what’s really causing your headaches and guide you through a recovery plan that works, not just short-term relief, but real long-term change. If you’re tired of the cycle of headaches and medication, we’re here to help you get to the root of the problem and feel better for good.

The Core of Your Wellbeing: Understanding and Training the CORE When we hear the word “core”, we often think of abs — but the truth is, the core is much more than that. It’s the powerhouse of our body: a deep, complex system that plays a crucial role in how we move, breathe, and feel every day. What is the CORE and why does it matter? As the name suggests, the core is the centre — the foundation  — of our body. It helps stabilise the spine, anticipates movement to keep the trunk steady, transfers force between the upper and lower limbs, improves posture and body awareness (proprioception), and protects our internal organs. Whether we’re walking, lifting groceries, playing sport, or simply ageing well, a strong and functional core is essential for safe and efficient movement throughout life. What muscles make up the CORE? You can think of the core as a box formed by the muscles that surround the abdominal cavity: Diaphragm  – This is our primary breathing muscle and forms the “roof” of the core. Pelvic floor  – A group of muscles that support the pelvic organs and form the “base” of the core. Multifidus  – Deep spinal stabilisers that keep the vertebrae aligned and provide feedback on spinal position. Transversus abdominis  – A deep abdominal muscle acting like a corset, wrapping from the front around to the back. Obliques, rectus abdominis, and back muscles  – While these are more involved in movement than deep stability, they’re key for controlling and transferring force effectively. So… how do we train the core properly? Because the core is made up of muscles with different functions — some deep and stabilising, others more global and movement-focused — it’s important to train both selective activation and integrated strength. Here are a few simple ways to start: 1) Diaphragm activation – Diaphragmatic breathing Start lying down or sitting comfortably. Place one hand on your chest and one on your lower belly. Inhale slowly through your nose, trying to lift only the hand on your belly. Your chest should stay still.Breathe in for 3 seconds, hold for 1, then breathe out slowly for 3 seconds. Repeat for 5 sets of 5 breaths . 📝  Note: This is for learning to activate the diaphragm at rest. It’s normal to use more of your chest (rib cage and accessory muscles) when exercising or needing more air. 2) Pelvic floor activation Lie on your back with knees bent to take pressure off the pelvic floor. Imagine gently lifting your pelvic floor upwards — like you're trying to stop the flow of urine.You shouldn’t see or feel much movement externally, and you shouldn’t squeeze your glutes or legs.Hold the contraction for 3–5 seconds , then relax slowly. Do 3 sets of 10 reps . To progress: try in sitting, standing, walking, or during gentle activity. You can also gradually increase how long you hold. 📝  Tip: If it feels too hard, place a cushion under your hips to reduce organ weight on the pelvic floor. 3) Transversus abdominis activation Lie on your back with knees bent and spine in neutral. Place your fingertips gently on your lower tummy. Without moving your pelvis or chest, gently draw your belly button inwards — like zipping up a pair of jeans.You shouldn’t see large movements; it’s a deep, subtle contraction.Hold for 3 seconds , then release. Repeat 3 sets of 10 reps . 4) Multifidus activation Start on hands and knees (tabletop position). Place a small towel (about 5 cm thick) under one knee.Keeping your back flat, gently lift the knee with the towel underneath it until it's level with the other knee. Don’t let your leg move sideways or backwards — lift straight up.Hold for 3–5 seconds , then lower slowly. Do 3 sets of 5 reps per side . *Photos from Physitrack - Multifidus activation in 4 point kneeling 5) Integrated Core Training Once you’ve nailed these isolated activations, you can progress to more functional movements that integrate your core in real-life positions, such as: Dead bug Bird dog Planks and side planks Pallof press 🎯  The key with all these exercises? Maintain good alignment throughout. Keep your spine and pelvis in a neutral position, and avoid compensating with unnecessary trunk or hip movement. Final Tips: ✅  Quality over quantity  – Don’t rush through reps. Focus on proper technique and deep activation. ✅  Use a mirror  – It helps with body awareness and ensures you’re not cheating with compensations. ✅  Don’t hold your breath  – This increases blood pressure and reduces oxygen to your muscles.As a general rule: inhale  during the easier part of the movement (eccentric phase) and exhale  during the effort (concentric phase).Example: In a squat, breathe in as you lower, breathe out as you rise. ✅  If something doesn’t feel right – ask for help! Whether it’s pain, uncertainty about technique, or difficulty activating the right muscles — reach out to a qualified health or exercise professional. Here at PhysioK , we specialise in musculoskeletal health and offer tailored assessments and treatment plans to suit your goals. Your core is central to your wellbeing — and we’re here to help you build it strong.