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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.

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

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

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

Meet the expert team at Physio K, your trusted physio in Sydney’s Eastern Suburbs. We provide personalised physiotherapy care at Bondi Junction. About Physio K Proudly serving quality physiotherapy and sports physiotherapy in the eastern suburbs of Sydney, including Bondi Beach, Bellevue Hill, Rose Bay, Double Bay, Edgecliff, Darlinghurst, Surry Hills, Randwick, Bronte, Clovelly, Coogee and other surrounding suburbs. At Physio K , we have a simple but fundamental philosophy; that prevention is better than cure. As active people, we all love to feel good and enjoy a full life, but when injury occurs, the pain can be unbearable. Sometimes, pain may develop and the root cause is not immediately evident. This is when Physio K can help. Our mission is to get you back into action as soon as possible. We provide elite level treatment in a professional and welcoming environment. We tailor all physio treatments to your individual needs. To do this, we delve deep during the diagnosis phase to ensure we get to the root cause of the pain. We use clinical reasoning to assess the symptoms and diagnose the cause. We then adopt the most appropriate and innovative treatment to help you recover and get back into action as soon as possible. WE ARE DRIVEN BY RESULTS. Meet The Team Kenny Merlevede Senior Physiotherapist Kenny is a passionate, driven Physiotherapist with over 13 years’ experience as an independent Practitioner across Physiotherapy, Manual therapy and Sports Rehabilitation. He has worked in a number of private practices and has since concentrated on musculoskeletal problems and sport injuries. Kenny believes in holistic physiotherapy and is passionate about identifying and addressing the underlying cause of your pain rather than just treating the symptoms. Read More Josefina Canepa Bustos Physiotherapist Josefina is a passionate and dedicated Physiotherapist from Chile with a strong background in musculoskeletal and sports therapy. She has worked in private practice and sports clubs, treating athletes of all ages, with a strong focus on young athletes. Josefina has extensive expertise in managing overuse injuries and musculoskeletal conditions, helping athletes recover, prevent future injuries, and optimise their performance. Read More Josh Sharpe Physiotherapist Josh is a UK-trained Physiotherapist with a strong background in sports and exercise science, bringing a comprehensive understanding of both injury treatment and performance optimisation. He has a particular interest in sports injuries and previously gained valuable experience during an internship at Liverpool Football Club, working closely with academy players to support their rehabilitation and performance. Read More Radi Zinger Therapist Radi specialises in relieving musculoskeletal pain, improving mobility, and supporting recovery from injuries or chronic tension. Using deep tissue massage, myofascial release, trigger point therapy, and assisted stretching, Radi helps address sports injuries, postural imbalances, stress-related tension, and everyday aches and pains. Read More

Elbow Pain INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Elbow Pain TENNIS ELBOW / GOLFERS ELBOW These terms refer to tightness and pain of the tendons on either side of the elbow. The extensor muscles and tendons of the forearm, who are responsible for extension of the wrist can get inflamed (tennis elbow or lateral epicondylitis). The same can happen with the flexors, the muscles on the inside of the elbow. Overuse can result in stiffness in that area and/or weakness in the hand or fingers (medial epicondylitis). SYMPTOMS: Pain and/or tenderness around the elbow and lower arm Weakness in the hand and fingers Radiating pain in the upper arm Swelling around the elbow The symptoms are either a result of an overuse injury (labour intensive work such as gardening, painting or gyprocking) or a result from a problem in another area of the body. When there’s a problem in the mid back or the neck, sometimes the body compensates, and the arm pain is a result of that. Lateral epicondylalgia VS Lateral epicondylitis Lateral elbow pain can also be a result of cervical radiculopathy. The outside of the elbow has nerves that originate from the C6, C7 nerve roots meaning the pain may be referred from the compression or irritation of these nerve roots in the neck. Our physiotherapists always screen the joints above and below an area experiencing pain as the pain may be getting referred from another area in the body. This is becoming more commonly observed in practice and is supported by the most current scientific evidence. ELBOW PAIN TREATMENT We first need to search for the cause of the problems, before an accurate treatment plan can be made. Is the origin of the problem where the pain is felt? Fascia treatment in different areas of the body will mostly be combined with stretching, education, strengthening exercises and dry needling. In the bellow video, Kenny from Physio K runs you through a few exercises for your elbow and your lower arm. These are good if you have elbow issues, such as golfer's elbow or tennis elbow or if you have tightness in your lower arm. These exercises should be an addition to your physiotherapy treatment to do at home. Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Watch a video with elbow exercises 1. Extensor stretch Sitting or standing, extend your elbow with your palm facing down. Then, make a fist with your thumb inside your fist. Bend your fist down and help push that one down with your other hand. Hold this position for about 20 seconds. Make sure your elbow is straight and your thumb is inside. Do this two to three times in a row. 2. Stretch of the flexors of the forearm Standing up in front of a table, turn your hand around so the ball of your hand is facing away from you. Try to push your palm down; you should feel a stretch in your forearm. This can be done with the fingers over the edge of the table (beginner) or with the whole hand on the table (advanced). Hold for about 20-25 seconds and then just shake it out and repeat 3 times. 3. Eccentric strengthening (for tennis elbow) You'll need a weight for this exercise, a weight of about a kilo. If you don't have a weight you can use a pack of sugar or salt, something that's compact enough to hold in your hand. With your elbow totally straight and your palm facing down, holding the weight. Start with the weight up and slowly release in an eccentric movement. Divide this whole range in six seconds. Then, with your other hand, you'll assist to come up again and then repeat the exercise. This is an eccentric exercise to strengthen the tendons. Do 3 sets of 10 repetitions and build up to 3 sets of 20.

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 treatments, a specialised therapeutic technique performed by trained physiotherapists which is a 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 can be very beneficial in reducing neck pain, back pain, shoulder issues, knee pain, tennis elbow or any sports injuries. Strained muscles react very well to dry needling and it can significantly reduce rehabilitation 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 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.