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Experience tailored remedial and sports massage with Physio in Sydney. Physio K Bondi Junction also offers dry needling. Book your session today. ‘Massage’ is sometimes a very broadly used term, which means not everyone understands the difference between a spa/relaxation massage and a sport/remedial massage. We provide remedial massage therapy in Bondi Junction, a therapeutic approach to address muscle pain and dysfunction through targeted manipulation of soft tissues. Remedial Massage Therapy in Bondi Junction Our massage therapists offer sports and remedial massages in the Eastern suburbs. We also cater to nearby areas, including Bondi Beach, Waverley, Tamarama, Bronte, Clovelly, Randwick, Woollahra, Paddington, Darlinghurst, Bellevue Hill, Double Bay, Rose Bay, Dover Heights, and Vaucluse. What Is Massage Therapy? = Massage therapy involves the application of various manual techniques and deep-tissue massage to manipulate the body's muscles, tendons, and ligaments. It aims to alleviate chronic pain, reduce muscle tension, and relieve stress. This therapeutic approach is used to treat a range of conditions, from acute injuries to joint pain, by improving circulation, promoting lymphatic drainage, and increasing joint mobility. We Offer Sports And Remedial Massage Massage therapy encompasses Sports and Remedial Massage, targeting specific areas of the body to alleviate pain and enhance mobility and function. Sports Massage Therapy Massage Therapy Bondi Junction BOOK AN APPOINTMENT Sports massage therapy involves applying specific massage techniques to athletes and active individuals to enhance performance, prevent injuries, and aid recovery. It addresses muscle imbalances, reduces muscle tension, and improves flexibility and range of motion. Athletes commonly use this type of therapy during training and before or after competitions to maintain optimal physical condition and minimise the risk of injuries Remedial Massage Therapy Remedial massage therapy, on the other hand, is aimed at treating musculoskeletal conditions and injuries through targeted manual techniques. It helps alleviate pain, restore function, and promote overall healing by addressing underlying issues in the soft tissues. Benefits Of Massage Therapy Using sports massage and dry needling to help with recovery and maintain their physical capabilities throughout training and competing. Aside from athletes, the general population also benefit immensely from remedial massage; whether it be to help you complete a sporting activity, a marathon or to help relieve pain that allows you to continue your active daily living tasks without discomfort. By using dry needling in combination with sports massage we can treat multiple areas of the body efficiently to treat both the pain and the cause. If you are recovering from a more serious injury, sports massage can be a great complementary treatment to your physiotherapy. Once back to full activity, regular dry needling and sports massage is an effective way to stay on top of any niggles that may arise once increasing your volume and intensity. How Massage Therapy Works? A variety of techniques are incorporated, such as: Trigger Point Therapy: Involves applying pressure to deactivate sensitive points in muscle fibres that can cause referred pain in other areas of the body, not necessarily where the pain is felt. Dry Needling: A technique using fine needles to release trigger points and muscle tension, often used in conjunction with massage for deep tissue issues. Active Release Techniques (ART): Combines massage, pressure, and movement to address soft tissue restrictions and help restore range of motion. Myofascial Release: Focuses on the fascia, a connective tissue that spans the body. This technique involves stretching and mobilising the fascia around areas of pain to reduce discomfort and improve mobility. These techniques are tailored to individual needs, allowing physiotherapists to achieve optimal results by using them individually or in combination as required. Why Choose Us For Massage Therapy When selecting massage therapy services, our clinic stands out due to our specialised focus on: Expertise in Sports Therapy: Our physiotherapists at Physio K are highly experienced and specialised in Sports Therapy, equipped with in-depth knowledge of human anatomy, particularly musculoskeletal anatomy. Precise Treatment Approach: This expertise allows us to not only target the affected area using a variety of techniques but also conduct specific movement assessments to pinpoint and address problematic soft tissue areas effectively. Integration of Movement: We emphasise the importance of movement alongside hands-on treatment. Appropriate exercises are prescribed and encouraged to complement and enhance the therapeutic process. Contact Our Massage Therapist For An Appointment Contact us to schedule an appointment for customised massage therapy. Our physiotherapists are committed to assisting you in overcoming musculoskeletal issues and improving your physical well-being.

Relieve muscle pain with dry needling from Physio in Sydney. Physio K Bondi Junction offers effective therapy for sports injuries and chronic pain. We offer dry needling in Bondi junction, a specialised therapeutic technique performed by trained physiotherapists that provides fast and effective treatment proven to relieve muscle pain and advance recovery. Dry needling is a fast and effective treatment proven to relieve pain and advance recovery. Dry Needling Treatment In Bondi Junction And Surrounding Areas Our practice provides sports physiotherapy in our clinic, located in the Eastern suburbs of Sydney. We service 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. What Is Dry Needling? It involves inserting and advancing a fine filament needle into the muscle in the region of a “Trigger Point’. Dry Needling aims to achieve a local twitch response to release muscle tension and pain. It is an effective treatment for chronic pain of neuropathic origin with very few side effects. This technique is unequalled in finding and eliminating neuromuscular dysfunction that leads to pain and functional deficits. The needle is very thin and you won’t even feel it penetrating the skin normally. Healthy muscles won’t feel much or any discomfort when inserting this needle. However, when the muscle is sensitive and shortened or has active trigger points within it, the patient may feel a sensation like a muscle cramp -‘the twitch response’, and that’s exactly what we’re looking for. What Can Be Achieved With Dry Needling? Dry needling is commonly used by physio's in Sydney to reduce neck pain, back pain, shoulder issues, knee pain, tennis elbow or any sports injuries. When used as part of injury rehabilitation in Bondi Junction and the Eastern Suburbs, it can reduce muscle tension, improve movement, and shorten recovery time. In combination with other forms of physiotherapy, dry needling can be very effective in treating these conditions. Dry Needling Bondi Junction BOOK YOUR INITIAL DRY NEEDLING SESSION HERE How Does Our Dry Needling Differ From Most Other Practices? Integrated Treatment Approach: Unlike many practices, we integrate dry needling with manual therapy, exercise prescription, education, and comprehensive assessment to maximise treatment effectiveness. Focused Needling Technique: During the sessions, needles are inserted briefly and moved for up to 10 seconds before removal, ensuring a targeted treatment that typically lasts only a few minutes. Clinical Assessment and Response: We conduct thorough clinical assessments before and after sessions to evaluate patient response and adjust treatment plans accordingly. Root Cause Identification: Our approach involves identifying and addressing the underlying causes of musculoskeletal issues, rather than solely treating symptomatic areas with needling. GEMt Certification: Trained under GEMt, a leading global provider of dry needling education, we adhere to high safety and efficacy standards in our practice. No Extra Cost: We don't charge any extra for dry needling, it is part of the service. We use it with other techniques to give you the best outcome during your treatment. Difference Between Dry Needling And Traditional Acupuncture Both acupuncture and dry needling use a fine filament needle which is inserted into the skin to treat pain, but that is where the similarity stops. Traditional Chinese acupuncture focuses on energy levels (meridians). It is a more superficial treatment and the needles are inserted into specific parts of the body to focus on restoring energy or “Qi”. With dry needling, we are focusing on trigger points (a term that was first described in 1942 by Dr. Janet Travell). These are painful spots in the body that can cause local and/or referred pain. Dry needling aims to deactivate and desensitise myofascial trigger points which should stimulate a healing response in that tissue and reduce biomechanical stress of the muscle treated. Dry Needling Benefits 1. Fast And Effective Treatment Treatment outcomes can be achieved faster, allowing the practitioner to do more in the same session, aiding in quicker recovery and improved outcomes. 2. Evidence-Based Approach The research has proven that the ‘twitch’ response in the muscle during dry needling is associated with muscle relaxation. This will be beneficial to muscles, tendons and joints in the body! 3. Proven Techniques Dry needling treatment is an extremely effective method for treating acute and chronic pain, and it has very few side effects. As well as standard physiotherapy and manual therapy. In combination with other forms of treatment, trigger point dry needling is a quick and effective way to treat neuromuscular dysfunction to reduce pain and discomfort greatly. Contact Us For An Appointment Get in touch with us to arrange an appointment for personalised physiotherapy treatments and pain management. Our physiotherapists in Bondi are dedicated to helping you overcome musculoskeletal issues and enhance your physical well-being

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

Schedule your physiotherapy appointment at Physio K in Bondi Junction today. Easy online booking available. Book online: Welcome GOING BEYOND YOUR SYMPTOMS INITIAL APPOINTMENTS: New patients or new injuries FOLLOW UP APPOINTMENTS: Existing clients with existing injuries WORKER'S COMPENSATION / CTP INSURANCE: Patients covered by insurance OPEN MONDAY TO FRIDAY 7AM TO 7PM BY APPOINTMENT ONLY 02 7902 1408

Going beyond your symptoms with physiotherapy that is driven by results. BOOK AN APPOINTMENT Physiotherapist Bondi Junction OUR PHYSIO TREATMENTS PROCESS When you visit Physio K at our clinic in Bondi Junction, you are in safe hands. Our depth of expertise is matched by our ability to understand your pain. We take the time to assess your unique situation so that we can first get to the root cause of the pain and then tailor the treatment to suit your needs FIND THE PROBLEM We deep dive into the diagnosis of the problem and apply our anatomical knowledge, and clinical reasoning and experience to get to the root cause of the pain. TREAT THE CAUSE We treat the cause, not the symptom. Our thorough approach aims to set you on the path to recovery. We provide ongoing support plans to ensure you stay on track with your recovery. INNOVATIVE TECHNIQUES We are highly skilled and experienced practitioners and use innovative techniques such as dry needling alongside traditional hands-on manual therapy. All Health Funds Accepted OUR SERVICES QUALITY TREATMENT At Physio K, we have a simple but fundamental philosophy; to provide you with the very best of care. The aim is to give you elite level treatment in a professional and welcoming environment. We tailor all treatments to your individual needs and pride ourselves on a high level of care, a wealth of knowledge and quality results without overtreatment. Read More SPORTS AND REMEDIAL MASSAGE 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. Read More MANUAL THERAPY The therapists at Physio K will use their extensive knowledge and expertise in the musculoskeletal system to get you pain free again. A combination of hands-on treatment with specific exercises will be used to get you back to the things you love. Read More HOLISTIC TREATMENT At Physio K, symptoms are never seen as isolated issues, but as a part of a dysfunction in a physiological chain. We believe in holistic physiotherapy and will identify and address the underlying cause of your pain rather than just treating the symptoms. Other aspects in health, such as diet , exercise, stress and habits will play a role and should be addressed in the treatment process. Read More DRY NEEDLING The management team at Physio K is teaching at GEMt (global education of manual therapists), where the skill of dry needling is taught to manual therapists across the globe. Read More POST-OPERATIVE REHABILITATION TREATMENT Post operative rehabilitation treatment: To regain your strength, flexibility and functional fitness after an orthopaedic surgery, it will be essential to get specific physiotherapy treatment. To ensure optimal recovery and to avoid compensation patterns in the future, a tailored treatment plan will be offered to you. At Physio K, we are experienced in post operative rehabilitation to get you back to what you love. Read More Our Team. At Physio K, you’re supported by a team of highly skilled clinicians with more than 18 years of combined experience across physiotherapy, sports rehabilitation, remedial massage, and injury management. Each practitioner brings their own expertise, whether it’s helping athletes return to peak performance, guiding young people through safe rehabilitation, or supporting everyday movement and lifestyle goals. With a shared commitment to personalised care, evidence-based treatment, and long-term results, our team works together to help you move with confidence and stay pain free. Kenny Merlevede Principal Physiotherapist Josefina Canepa Bustos Senior Physiotherapist Josh Sharpe Physiotherapist Did you know... Using our HICAPS system, we can swipe your health fund card at the time of your appointment. This means you only have to pay the gap and won't have to make any further claims to your health fund. Contact We’re here for you when you need us! Book in online, call us to schedule an appointment, or send us an email and we’ll get back to you as soon as possible. Address: Suite 801 / 3 Waverley St, Bondi Junction NSW 2022 Email: info@physiok.co m.au Phone: 02 7902 1408 Visit Our Bondi Junction Clinic from These Suburbs We welcome patients from all across Sydney’s Eastern Suburbs and inner city who are happy to travel to our Bondi Junction clinic for high-quality physiotherapy treatment. Alexandria Bellevue Hill Bondi Bondi Beach Bondi Junction Bronte Centennial Park Clovelly Coogee Darlinghurst Double Bay Dover Heights Edgecliff Kensington Kingsford Maroubra Mascot Matraville Moore Park North Bondi Paddington Pagewood Potts Point Queens Park Randwick Redfern Rose Bay Rosebery Rushcutters Bay South Coogee Surry Hills Sydney CBD Tamarama Vaucluse Waterloo Waverley Woollahra Zetland

Contact Physio K, your trusted physio in Sydney. Book an appointment today at our Bondi Junction clinic for expert physiotherapy care. Contact Us For An Appointment Our treatment rooms are private, spacious and sparkling clean. It is a comfortable and inviting space, accessible via a lift on level 8 of 3 Waverley Street. You will find convenient and free (up to 2 hours) parking in Westfields which means you won’t have to walk too far to find us from your parking spot. We are also walking distance to buses and Bondi Junction train station. Address: Suite 801/3 Waverley St Bondi Junction NSW 2022 in the Park Place Building . Phone: 02 7902 1408 Send us a message and we’ll get back to you shortly. Name Email Phone number Your message Send Thanks for submitting!

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

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

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

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

Access Medicare rebates for physio in Sydney. Physio K Bondi Junction offers government-funded physiotherapy treatments to support your recovery. Medicare Physiotherapy Bondi Junction Physiotherapy is an IMPORTANT TREATMENT OPTION for many acute but also chronic conditions, including backpain, headaches, tennis elbow, sports injuries, etc. On some occasions, you could get a rebate for your physio sessions through Medicare! In this post, we want to help you guide when you could get this rebate and what you need to do for that. It can be a simple process if you know how it works! CAN I GET A MEDICARE REBATE FOR PHYSIOTHERAPY? YES you can (under certain conditions) To get a rebate through Medicare, you will need a specific ‘EPC PLAN’ (short for ‘enhanced primary care plan’) or easier ‘CARE PLAN’. This has to be referred by a GP. A Care Plan is for people with a chronic condition, meaning a condition which they have had for over 3 months. MEDICARE PHYSIOTHERAPY: HOW MANY SESSIONS CAN I GET? With a Care Plan, you are eligible to have UP TO 5 SESSIONS with a health care provider per calendar year (between Jan 1st and Dec 31st each year). A health care provider can be one of the following: Physiotherapist, chiropractor, osteopath, dietitian, exercise physiologist, podiatrist, speech pathologist,... Anyone who is eligible for medicare can have UP TO 5 SESSIONS PER CALENDAR YEAR with this Care Plan. Here’s how it works: there are 5 sessions in total per calendar year! You might have 2 sessions for a podiatrist and 3 for physio OR 4 for physio and 1 for osteopathy OR 3 for a dietitian and 2 for exercise physiologist, etc. This TOTALS 5, so there can never be more than 5 rebates per calendar year. To get the full 5 sessions for 1 specific health care provider, the GP has to refer you to a specialist doctor as well. If the GP doesn't refer you to a specialist doctor, he or she will usually split up the 5 sessions as in the examples above. There are different care plans for mental issues (e.g. a referral to see a psychologist), but that’s a separate referral and is not included in these 5 sessions. MEDICARE REBATE COVER AND GAP PAYMENT S The rebate depends on the year. As of Janua ry 2025, the rebate is $60.35 PER PHYSIOTHERAPY You will get the same rebate of $60.35 for an initial consult as well as all the other follow-up consults that you might be recommended by as well, up to 5 sessions per calendar year. At Physio K, we provide a Quality service and will invest our time solely to you. Therefore, we do not bulk bill Medicare for physiotherapy at our practice, so there will always be a gap payment. This is around $70 for your initial consult (which is half an hour of comprehensive assessment, diagnosis, planning and treatment) and around $55 for any subsequent consults. 5 FREE PHYSIO SESSIONS MEDICARE As mentioned above, at Physio K we happily accept Care Plans from your GP which will give you a rebate for up to 5 physiotherapy treatments per calendar year. We do not bulk bill; our fees are reflecting the high quality of assessment and treatment that we provide. We pride ourselves on high knowledge, skills and experience and we are proud of the level of care we can give to our clients. You will get the rebate automatically in your account within 2 business days, so you don't have to do anything for that. It can definitely help to reduce the cost for the first 5 sessions. The number of treatments you will need depends on the injury and the duration of the problem, but we usually see good benefits with dry needling within the first session already. HOW DO I GET THE MEDICARE REBATE? At Physio K, we have made this process SUPER EASY. We are working with a system called Medipass, which does all the hard work for you! WHAT YOU NEED TO DO: ABSOLUTELY NOTHING! You don't need to do anything to get the rebate. It will appear within 2 business days in the account that’s linked with Medicare, not necessarily the account you paid the consultation with. TO BOOK YOUR FIRST SESSION WITH THE MEDICARE REBATE, SIMPLY CLICK HERE AND CHOOSE INITIAL, WE'LL DO THE REST. SUMMARY The short summary is: Yes, you can get a Medicare rebate for physiotherapy, using the EPC Program You will need a ‘EPC care plan’ from your GP if your condition is considered as ‘chronic’ You can get a $60.35 rebate for up to 5 visits per calendar year, which resets on the 1st of Jan. We can process the rebate on-the-spot, you don’t need to do anything! If you have any questions regarding these Medicare rebates – please call or email us, and we will be more than happy to answer them. Alternatively, get to your GP ASAP and ask for a referral to see a physiotherapist who can help you get moving well, feeling great, pain free and back to doing what you love.

Improve mobility and manage pain with our specialised musculoskeletal physiotherapy services in Sydney. Book your session now. Musculoskeletal physiotherapy plays a crucial role in rehabilitation after surgery, sports injuries, and chronic pain conditions, aiming to restore patients' quality of life through targeted and effective treatments. What Is Musculoskeletal Physiotherapy? Musculoskeletal Physiotherapy focuses on assessing, diagnosing, and treating conditions affecting the muscles, joints, and bones. It involves restoring optimal function and mobility, reducing pain, and promoting overall physical health. This specialised branch of physiotherapy employs evidence-based techniques such as manual therapy, therapeutic exercises, and patient education. Musculoskeletal physiotherapists work closely with patients to develop tailored treatment plans that address specific needs and goals, whether recovering from injury, managing chronic conditions like arthritis, or rehabilitating after surgery. This approach aims to improve quality of life by enhancing movement, strength, and flexibility, empowering individuals to achieve long-term physical well-being. How Is It Different From Other Treatment Techniques Unlike general physiotherapy, which may cover a broader spectrum of musculoskeletal conditions, it focuses exclusively on sports injuries, orthopaedic rehabilitation, and chronic musculoskeletal disorders. It uses specialised assessment techniques and treatment plans designed for these specific needs. Its goal is to restore function, pain relief, and enhance mobility using proven therapeutic approaches Musculoskeletal Physiotherapy Bondi Junction BOOK YOUR INITIAL SESSION HERE Benefits of Musculoskeletal Physiotherapy Musculoskeletal physiotherapy provides several key benefits to patients: Enhanced Mobility: Musculoskeletal physiotherapy helps improve mobility, allowing individuals to regain movement and flexibility crucial for daily activities and overall well-being. Pain Reduction: Through targeted interventions such as manual therapy and therapeutic exercises, physiotherapy effectively provides relief, enhancing comfort and pain management. Rehabilitation Support: It supports rehabilitation after injuries or surgeries, promoting faster recovery and minimising complications. Injury Prevention: Physiotherapy educates patients on injury prevention strategies, contributing to long-term musculoskeletal health. Customised Care: By tailoring treatment plans to individual needs, musculoskeletal physiotherapy ensures comprehensive care that addresses specific health goals and improves overall physical function. Our Approach To The Treatment Our approach to musculoskeletal physiotherapy involves a systematic process tailored to each patient's specific condition and needs. We begin with a detailed assessment to understand the extent of the musculoskeletal issue and its impact on the patient's daily life. Based on this assessment, we develop a personalised treatment plan that may include manual therapy techniques such as joint mobilisation and soft tissue massage to alleviate pain and improve mobility. We also prescribe therapeutic exercises aimed at strengthening muscles, improving flexibility, and restoring normal movement patterns. Throughout the treatment process, we focus on empowering patients with education about their condition and self-management strategies to enhance the long-term recovery process and prevent the recurrence of injuries. Our goal is to provide comprehensive care that promotes optimal musculoskeletal health and overall well-being. Why Choose Us for Musculoskeletal Physiotherapy? Expertise in Evidence-Based Practices: Our team employs scientifically validated techniques and treatments, ensuring effectiveness and safety in managing musculoskeletal conditions. Personalised Treatment Plans: We create individualised plans tailored to each patient's specific needs and goals, ensuring targeted and effective rehabilitation. Advanced Manual Therapy Techniques: Utilising techniques such as joint mobilisation and soft tissue manipulation, we aim to reduce pain, improve joint mobility, and enhance overall function. Specialised Exercise Prescription: We prescribe tailored exercises designed to strengthen muscles, increase flexibility, and restore normal movement patterns, supporting comprehensive rehabilitation. Patient-Centred Approach: Our focus is on empowering patients through education and involvement in their treatment, promoting active participation and long-term management of their condition. Commitment to Quality Care: We are dedicated to delivering high standards of care, prioritising patient well-being, and striving for optimal outcomes in musculoskeletal health. Contact Our Musculoskeletal Physiotherapist Today Contact our musculoskeletal physiotherapist today to begin your journey towards improved mobility and reduced pain. Whether you're recovering from an injury or managing a chronic condition, our focus is on providing effective therapies and empowering you with the tools to enhance your musculoskeletal health. Take the first step towards a healthier, more active life.