Health Insights

Hip and Knee Osteoarthritis Program: A Structured Approach to Moving with Confidence

Mon, 20 Apr 2026 23:26:07 GMT

Hip and knee osteoarthritis are common conditions that can affect walking, exercise, sleep and confidence with movement. While many people are told osteoarthritis is simply “wear and tear,” the reality is more nuanced and, importantly, there is a lot that can be done to improve symptoms and function. Our Hip and Knee Osteoarthritis Program is a structured, physiotherapist-led approach designed to reduce pain, improve strength and help people move with confidence again.

Understanding Hip and Knee Osteoarthritis

Osteoarthritis involves changes to the joint over time, but pain and disability are not directly proportional to what appears on imaging. Many people experience symptoms due to a combination of reduced strength and load tolerance, joint stiffness, changes in movement patterns, and uncertainty around how much activity is safe. Because of this, osteoarthritis responds best to education, progressive strengthening and appropriate loading, rather than rest or avoidance.

Why Generic Advice Often Falls Short

People with hip or knee osteoarthritis are often given vague or conflicting advice such as “don’t load the joint,” “just keep walking,” or “wait until it’s bad enough for surgery.” This lack of structure can lead to frustration, inconsistent progress and reduced confidence. A structured approach removes guesswork and provides a clear path forward.

How the Hip and Knee Osteoarthritis Program Works

This program follows the same structured framework outlined in our physiotherapy programs approach, combining assessment, education, supervised exercise and progression.

1. Individual Physiotherapy Assessment

The program begins with a one-on-one assessment with a physiotherapist. This allows us to understand your symptoms and history, identify relevant strength and mobility limitations, discuss activity levels and flare-up patterns, clarify your goals and set realistic expectations. This ensures the program is tailored to you, not just the diagnosis.

2. Education to Reduce Fear and Build Confidence

Education is central to managing osteoarthritis effectively. We help you understand what osteoarthritis actually is, why pain can fluctuate, how strength and loading support joint health, and how to manage flare-ups safely. When people understand their condition, they tend to move with more confidence and less fear.

3. Supervised, Progressive Strength Training

Strength training is one of the most effective treatments for hip and knee osteoarthritis. The program includes physiotherapist-supervised sessions, exercises matched to your capacity and symptoms, and gradual progression based on tolerance and function. This helps build joint support, improve load tolerance and make daily activities feel easier.

4. Focus on Long-Term Self-Management

The goal of the program is not short-term relief alone. We aim to improve day-to-day function, increase confidence with movement, reduce the frequency of flare-ups and give you the tools to manage independently. Success means feeling capable and informed long after the program ends.

Who Is This Program Suited For?

The Hip and Knee Osteoarthritis Program is well suited to people who have ongoing hip or knee pain related to osteoarthritis, feel unsure how much activity is safe, want a structured and supervised approach to exercise, and are looking for long-term improvement rather than short-term fixes.

What Outcomes Can You Expect?

Most people can expect improvements in strength, confidence and tolerance to activity over time. Pain levels often become more manageable, and flare-ups become less frequent and less disruptive. While osteoarthritis itself does not reverse, the way it affects your daily life can change significantly with the right approach.

Getting Started

If you are dealing with hip or knee osteoarthritis and want a clearer, more structured approach to managing it, this program can provide the guidance and support needed to move forward confidently. If you are unsure whether this program is right for you, a physiotherapy assessment can help guide that decision.

Pelvic Floor & Women’s Health Physiotherapy – Frequently Asked Questions

Thu, 19 Feb 2026 02:07:46 GMT

If you’re considering women’s health or pelvic floor physiotherapy, it’s completely normal to have questions. Below we’ve answered some of the most common questions we hear from women across the Northern Beaches about pregnancy, postnatal recovery, pelvic floor dysfunction, and related concerns.

What does a pelvic floor physiotherapist do?

A pelvic floor physiotherapist is specially trained to assess and treat conditions affecting the pelvic floor muscles and surrounding structures. These muscles support the bladder, bowel, and uterus, and play an important role in continence, sexual function, and core stability. Treatment may include education, pelvic floor muscle retraining, breathing strategies, strength and coordination work, and practical advice tailored to your goals and stage of life.

When should I see a pelvic floor physiotherapist after birth?

Many women benefit from pelvic floor physiotherapy from around six weeks postpartum, even if symptoms seem mild. If you’re experiencing bladder leakage, heaviness, pelvic pain, abdominal separation (diastasis recti), or difficulty returning to exercise, it’s worth booking an assessment. Early guidance can improve recovery and help prevent longer-term issues.

Do I need a referral to see a women’s health physiotherapist?

No referral is required to see a women’s or pelvic floor physiotherapist. You can book directly with us at either our Narrabeen or Frenchs Forest clinic. If you are referred by your GP, obstetrician, or specialist, we’re also happy to collaborate as part of your care team.

Is pelvic floor physiotherapy painful?

Pelvic floor physiotherapy should not be painful. Treatment is always guided by your comfort and consent. In some cases, an internal examination may be recommended to assess muscle function, but this is never mandatory and is only performed with clear explanation and permission. Many aspects of pelvic floor rehabilitation involve external assessment, education, breathing strategies, and targeted exercise.

Is an internal examination always required?

No. An internal assessment is often helpful for accurately assessing pelvic floor muscle strength and coordination, but it is not always required. Your physiotherapist will discuss options with you and explain the benefits and alternatives. You are always in control of what is and isn’t included in your assessment.

Can pelvic floor physiotherapy help with bladder leakage or urgency?

Yes. Pelvic floor physiotherapy is considered first-line treatment for many types of urinary incontinence, including stress incontinence (leakage with coughing, sneezing, or exercise) and urgency-related leakage. A structured pelvic floor program, combined with education and bladder retraining strategies, can significantly improve symptoms for many women.

Can pelvic floor physiotherapy help with prolapse?

Pelvic floor physiotherapy can help manage symptoms of pelvic organ prolapse by improving muscle support, strength, and coordination. While physiotherapy does not “reverse” prolapse structurally, it can reduce symptoms such as heaviness, pressure, or discomfort and improve confidence with activity. We also provide education and, where appropriate, collaborate with medical providers regarding pessary use.

Can pelvic floor physiotherapy help with pelvic pain or painful intercourse?

Yes. Pelvic floor dysfunction can contribute to persistent pelvic pain, vaginismus, vulvodynia, and pain with intercourse (dyspareunia). Treatment may include pelvic floor relaxation training, desensitisation techniques, breathing strategies, and gradual strengthening. Our approach is always respectful, paced, and tailored to your comfort level.

How many sessions will I need?

The number of sessions varies depending on your symptoms, goals, and stage of recovery. Some women benefit from just a few sessions focused on assessment and education, while others may follow a longer-term rehabilitation plan. After your initial appointment, we’ll outline a clear, individualised plan so you know what to expect.

Can pelvic floor physiotherapy help during menopause?

Yes. Hormonal changes during menopause can affect pelvic floor strength, bladder and bowel function, and vaginal comfort. Pelvic floor physiotherapy during menopause focuses on strength, coordination, symptom management, and exercise programs that support bone health and overall function.

What should I wear to my appointment?

Wear comfortable clothing that allows you to move easily. Depending on your symptoms, your assessment may involve posture, movement, and strength testing. Your physiotherapist will explain each part of the session so you feel prepared and supported.

Are women’s health physiotherapy services available at both clinics?

Yes. Women’s and pelvic floor physiotherapy is available at both our Narrabeen and Frenchs Forest clinics. We provide private, supportive consultations and work closely with local GPs and specialists across the Northern Beaches when collaborative care is needed.

If you’d like to learn more about our Women’s & Pelvic Health Physiotherapy services, or to book an appointment at Narrabeen or Frenchs Forest, our team is here to help.

Bursitis relief made simple

Mon, 09 Feb 2026 02:05:31 GMT

Reduce irritation, not movement

Bursitis often flares with repeated irritation or overload.

This doesn't mean you should stop moving, gentle movement helps maintain confidence and support recovery.

Avoid prolonged pressure

This may include lying on the sore side, leaning on elbow, or sitting on hard surfaces for long periods.

Simple position changes and added support can significantly reduce symptoms.

Settle symptom first, then rebuild strength

As pain settles, gradual strengthening improves load tolerance and helps prevent flare-ups.

Recovery is about building capacity - not just reducing pain.

How Our Physiotherapy Programs Work (and Who They’re Designed For)

Mon, 09 Feb 2026 00:44:50 GMT

Many people reach physiotherapy after trying rest, generic exercises, or short-term fixes, often with mixed results. Our physiotherapy programs were designed to bridge the gap between one-off treatment and long-term self-management.

They are structured, physio-led programs that combine assessment, education, and supervised exercise to help people move with confidence again, not just temporarily feel better.

Why We Use Programs Instead of One-Size-Fits-All Care

Conditions like osteoarthritis, persistent back pain, shoulder pain, or osteoporosis don’t respond well to generic advice or passive treatment alone.

They benefit from clear understanding of the condition, progressive and appropriate loading, ongoing guidance and adjustment, and support to build confidence with movement.

Our programs provide this structure while still being individualised to the person, not just the diagnosis.

The Core Structure of Our Programs

While each program targets a different condition, they all follow the same clinical framework.

1. Individual Physiotherapy Assessment

Every program begins with a one-on-one assessment with a physiotherapist.

This allows us to understand your symptoms and history, identify relevant strength, mobility or control limitations, clarify your goals and concerns, and set realistic expectations and timelines.

This assessment ensures the program is tailored to you, even when delivered in a structured format.

2. Education That Builds Confidence

Education is a core part of all our programs.

We focus on helping you understand what’s actually happening in your body, what helps recovery and what doesn’t, how pain and flare-ups work, and how to safely manage load and activity.

When people understand their condition, fear reduces and confidence improves, which is a key driver of long-term progress.

3. Supervised, Progressive Exercise

Exercise is central to recovery, but only when it is appropriate, progressive, and guided.

Our programs involve physiotherapist-supervised sessions, exercises matched to your capacity and symptoms, gradual progression based on tolerance and function, and ongoing adjustments as you improve.

This isn’t about pushing through pain. It’s about building resilience safely.

4. Focus on Long-Term Independence

Our goal isn’t to keep you coming forever.

Each program is designed to improve function and confidence, reduce flare-ups over time, equip you with strategies to self-manage, and support a return to meaningful activity.

Success looks like moving well and feeling confident long after the program ends.

Who Are These Programs Designed For?

Our programs are well suited to people who have ongoing or recurrent pain, want structure and guidance rather than guesswork, prefer supervised exercise with professional oversight, and are looking for long-term improvement rather than short-term relief.

They are commonly used for conditions such as osteoarthritis, persistent back pain, shoulder conditions, and osteoporosis.

Choosing the Right Program

Each program targets a specific condition, but the underlying approach remains the same: clear assessment, education, supervised progression, and long-term confidence.

If you’re unsure which program is right for you, a physiotherapy assessment can help guide that decision.

If you’re dealing with a condition that hasn’t settled or want a more structured approach to recovery, our physiotherapists can help you decide whether a program-based approach is right for you.

Looking for the Best Physios in the Northern Beaches? Here’s What to Look For

Tue, 27 Jan 2026 06:40:35 GMT

People often search for the “best physiotherapist,” but the best physio is the one who understands your injury, communicates clearly, and aligns treatment with your goals and what matters most to you.

Rather than ranking clinics or individuals, this guide breaks down the key qualities patients consistently value most in a great physiotherapist — and why these factors genuinely matter for recovery.

1. Clear Communication and Active Listening

Patients consistently report better outcomes when they feel heard and understood.

A great physiotherapist should:
• Explain your diagnosis in plain, easy-to-understand language
• Outline what treatment involves and why it matters
• Listen carefully to your concerns, questions and preferences
• Involve you in decisions about your care

When you understand what’s happening and why, confidence improves — and confidence plays a major role in recovery.

2. Strong Clinical Skill and Competence

Patients want to feel reassured that their physio knows what they’re doing.

This usually shows through:
• A thorough assessment
• Accurate diagnosis
• Logical treatment choices
• Willingness to adapt when progress stalls or symptoms change

Clinical competence builds trust. When patients trust the plan, they’re far more likely to commit to it — and that commitment matters.

3. Empathy and Personal Rapport

Recovery isn’t just physical.

Patients consistently value physiotherapists who are:
• Approachable and respectful
• Non-judgmental
• Genuinely invested in their progress

A strong therapeutic relationship improves motivation, consistency, and long-term results. In many cases, feeling supported is just as important as the specific exercises prescribed.

4. Individualised, Not One-Size-Fits-All Care

One of the most common patient frustrations is feeling like they’re on a “generic program.”

Great physios tailor care by:
• Adjusting exercises to your lifestyle, work and sport
• Prioritising your goals — whether that’s pain relief, returning to work, or getting back to sport
• Modifying treatment as your body responds

Personalised care improves engagement and makes rehab feel relevant, not repetitive.

5. Clear Progress Tracking and Outcome Focus

Patients want to know:
“Am I actually getting better?”

High-quality physiotherapy includes:
• Clear goal setting
• Measurable milestones
• Regular check-ins on progress
• Honest conversations about timelines and expectations

Even small, visible improvements build momentum — and momentum keeps people moving forward.

So, Who Are the Best Physios in the Northern Beaches?

The best physiotherapists aren’t defined by titles or rankings. They’re defined by how well they communicate, how confidently they assess and treat, and how effectively they support patients through recovery.

These are the standards we believe matter most — and the ones we hold ourselves to every day.

If you’re looking for physiotherapy and want care that’s clear, personalised and goal-driven, choosing a clinic that values these principles is the best place to start.

The Top 5 Common Causes of Hip Pain (and How We Tell Them Apart)

Fri, 16 Jan 2026 23:55:17 GMT

Hip pain is a broad term that can describe discomfort in the side of the hip, groin, buttock or upper thigh. While many conditions overlap in symptoms, there are key features that help physiotherapists differentiate the underlying cause.

Here are the five most common causes of hip pain, and the clinical clues we use to tell them apart.

1. Gluteal Tendinopathy (Lateral Hip Pain)

This is one of the most common causes of hip pain, especially pain felt on the outside of the hip.

Key features:
• Pain over the bony side of the hip
• Worse when lying on the affected side
• Pain with walking, stairs or standing on one leg
• Often aggravated by prolonged sitting or crossing legs

Differentiating clue:
Pain is usually load-related rather than movement-limited, and strength testing of the hip abductors is often provocative.

2. Hip Osteoarthritis

Hip osteoarthritis typically causes deep joint pain that progresses gradually over time.

Key features:
• Groin or deep hip pain
• Stiffness, especially in the morning or after rest
• Reduced hip range of motion
• Pain that worsens with prolonged activity

Differentiating clue:
Loss of movement (particularly internal rotation) and stiffness are more prominent than sharp pain.

3. Hip Flexor or Adductor Tendon Pain

These structures are commonly irritated by sudden increases in activity, kicking sports or repetitive sprinting.

Key features:
• Pain at the front of the hip or groin
• Worse with lifting the leg, running or kicking
• Tenderness over the hip flexor or inner thigh
• Pain during acceleration or uphill walking

Differentiating clue:
Pain is often reproduced with resisted muscle testing rather than joint movement.

4. Referred Pain from the Lower Back

Not all hip pain comes from the hip itself.

Key features:
• Pain that shifts location
• Associated back stiffness or discomfort
• Symptoms that change with posture or spinal movement
• Possible referral into the buttock or thigh

Differentiating clue:
Hip imaging may be normal, while spinal movement or positions reproduce symptoms.

5. Femoroacetabular Impingement (FAI) or Labral Pathology

These conditions usually affect younger or active individuals, but can occur across age groups.

Key features:
• Deep groin pain
• Pain with squatting, twisting or prolonged sitting
• Catching, clicking or sharp pain
• Symptoms during sport or loaded hip flexion

Differentiating clue:
Pain is often position-specific, particularly in deep hip flexion or rotation.

Why Differentiation Matters

Many hip conditions share similar symptoms, but respond very differently to treatment. Strengthening, load management, mobility work or activity modification may be helpful — but only when matched to the correct diagnosis.

Treating “hip pain” without understanding the underlying cause often leads to slow progress or flare-ups.

When to Seek a Physio Assessment

If your hip pain is persistent, worsening, affecting sleep or limiting your activity, a structured assessment can clarify the source and guide the right treatment plan.

Our physiotherapists regularly assess and treat hip pain across the Northern Beaches, helping people return to comfortable movement, sport and daily activity.

Top tips for acute, severe lower back pain

Mon, 12 Jan 2026 00:29:39 GMT

A sudden flare of lower back pain can feel alarming — especially when it comes on quickly and limits movement. The good news is that most episodes of acute lower back pain improve rapidly with the right advice and early management.

Below are the key things we recommend first, along with clear signs that mean you should seek medical review. If you’re unsure, a physiotherapist can help guide you safely through the early stages.

What Is Acute Lower Back Pain?

Acute lower back pain refers to a sudden onset of pain in the lower back that is not caused by major trauma.

It is:
• Very common
• Often intense in the first few days
• Usually short-lived
• Highly responsive to simple management

This advice does not apply to pain caused by accidents, falls, high-impact trauma, or direct injury.

1. Keep Moving (Within Reason)

Gentle movement is one of the most effective things you can do early on.

• Short walks
• Regular position changes
• Avoiding prolonged sitting or bed rest

Excessive rest often leads to stiffness, muscle guarding and slower recovery. Movement helps calm the nervous system and restores confidence.

2. Use Short-Term Pain Relief to Stay Active

Pain relief isn’t about masking symptoms — it’s about allowing movement.

• Heat packs can help reduce muscle tension
• Simple analgesics (if appropriate for you) may help early on
• The goal is to move more comfortably, not push through pain

Movement is what drives recovery, and pain relief can support that process in the short term.

3. Don’t Panic

Acute back pain often feels severe and worrying, but it is rarely dangerous.

Most cases settle within days to weeks, especially when people stay active and receive appropriate guidance. In the majority of situations, physiotherapy input is more appropriate than hospital care.

Understanding what’s happening — and what isn’t happening — can significantly reduce fear and speed up recovery.

4. When You Should Seek Medical Review

While most back pain is benign, some symptoms require urgent assessment. Seek medical attention if you experience:

• Loss of bowel or bladder control
• Numbness in the groin or saddle region
• Progressive leg weakness
• Significant trauma or accident
• Fever, unexplained illness or feeling very unwell

These signs are uncommon, but important to rule out.

Getting the Right Advice Early

If your back pain isn’t settling, is limiting daily activity, or you’re unsure how much movement is safe, a physiotherapist can assess the cause, guide activity levels and help you return to normal movement confidently.

Early, calm guidance often prevents acute back pain from becoming a longer-term problem.

Why Pre-Surgery Physiotherapy Matters: Setting Yourself Up for a Better Recovery

Thu, 08 Jan 2026 23:15:28 GMT

Many patients think rehab begins after surgery — but what you do before surgery has a major impact on your outcome. Pre-surgery physiotherapy (prehab) helps improve strength, mobility and confidence, setting the stage for a smoother and faster recovery after your procedure.

For patients having surgery through Northern Beaches Hospital , prehab is one of the most effective ways to reduce early pain, support mobility and prepare your body and mind for what’s ahead.

Why Prehab Is So Important
Surgery places stress on the body. Entering it in the best possible condition gives you a valuable head start. Prehab commonly focuses on:
• Strengthening the muscles that will protect the joint after surgery
• Improving mobility where safe and indicated
• Reducing swelling and irritation prior to the operation
• Learning the post-op exercises you’ll begin immediately after surgery
• Building confidence by knowing exactly what to expect
• Improving general conditioning and pain control

Patients who complete prehab typically recover faster, move better and feel more confident in the early weeks post-op.

What Prehab Looks Like
Your physio will tailor your program based on your upcoming procedure. This usually includes:
• Strength and activation work
• Range of motion preparation
• Balance or core training where relevant
• Education on mobility aids, weight-bearing and restrictions
• Planning for the first 2–6 weeks after surgery

You’ll also learn how to position yourself, move safely and manage pain effectively after your operation.

Better Coordination With Your Surgeon
We work closely with many of the orthopaedic surgeons at Northern Beaches Hospital, North Shore Private Hospital, Royal North Shore Hospital, Sydney Adventist Hospital (The San) and other Sydney hospitals , allowing us to align your prehab plan with your surgeon’s protocol. This improves clarity, reduces conflicting advice and creates a seamless transition from hospital to physiotherapy.

Already Booked In For Surgery?
Starting prehab even 2–4 weeks before your procedure can make a meaningful difference. We see patients for pre-surgery planning at both our Narrabeen and Frenchs Forest clinics and help them enter surgery stronger, calmer and better prepared.

If you have a surgery date coming up, it’s worth booking a prehab session early — it sets the foundation for a faster, more successful recovery.

Understanding Sever’s Disease: A Physiotherapist’s Guide for Growing Kids

Mon, 05 Jan 2026 23:35:42 GMT

What Is Sever’s Disease?

Sever’s disease (calcaneal apophysitis) is one of the most common causes of heel pain in children aged 8–14 years , especially those active in sports like soccer, basketball, or running. It occurs when the growth plate at the back of the heel becomes inflamed due to repetitive stress and overuse. This is very common in sports that involve a lot of jumping and running.

Why It Happens – The Biomechanics Behind Heel Pain
It was previously believed that severs was caused by tight calf muscles that traction on their attachment at the growth plate. Upcoming research now describes the mechanism of Severs pain to be impact dependent - thus from hitting the heel on the ground repetitively (with walking, running, jumping)

The Northern Beaches is notoriously a very active population, and that includes the children of this area. Many kids participate in several sports which come with many hours of practice. This increased load is where the overuse of heel impact begins.

Common Symptoms Parents Notice
- Heel pain, especially during or after activity
- Limping or toe-walking to avoid heel contact
- Swelling or tenderness at the back of the heel
- Pain that improves with rest

Physiotherapy Treatment: The Path to Pain-Free Movement

Typical physiotherapist’s approach includes:

Load management: Adjusting sports participation and activity levels. Often involves partial or complete rest from sport.
Manual therapy: Soft tissue release for the calf and Achilles tendon.
Stretching & strengthening: Targeted exercises to reduce tension on the heel.
Heel supports or orthotics: Shock absorption and pressure relief
Education: Helping parents and coaches understand recovery pacing.

How is BeachLife Physiotherapy different?

The above treatment methods are textbook treatment for Severs pain. However, they are short term fixes and normally don’t provide enough relief to keep the child as active as they want to be.

BeachLife Physio have turned away from these typical approaches to prioritise innovative purpose built Solemaid orthotics. These are inserts that go in your child’s shoe that are specifically designed for Severs Disease. They work by levitating the heel off the ground to prevent contact between the growth plate and the ground. With these orthotics, kids are able to keep playing their desired sport as it reduces the load of their heel without pulling them off the pitch. We are the only clinic on the Northern Beaches offering this service at our Narrabeen and Frenchs Forest clinics.

Preventing Future Heel Pain
The best way to prevent Severs recurrence is regressing the heel inflammation back to baseline. However, traditional treatment normally looks something like this…

1. Child gets sore heel(s)
Pain develops during running, jumping, or sport.

2. Child rests from sport
Activity is reduced or stopped to allow the heel to settle.

3. Heels feel better
Pain improves with rest and reduced loading.

4. Child returns to sport
Normal activity resumes once symptoms settle.

5. Heels get sore again – Pain Returns
The growth plate becomes irritated again with increased load.

…And the Cycle Repeats

This cycle doesn’t allow the growth plate enough time to heal and come back to baseline.

So how do you do that?

You could rest from sport for an extended period of time.. But your child will still be walking all day and probably running around the playground.

This is where Solemaids come in… because everytime they walk and run, their growth plate doesn’t impact the ground, so it gets complete rest.

Your Next Step: Get a Physiotherapy Assessment

✅ Read our Solemaids information page for our recomended first line treatment of severs

✅ Book an appointment with one of our specialised Northern Beaches based physios
✅ Call (02) 9970 7982 if you have any question

Fun in the Sun: A Physio's Guide to Northern Beaches Runner's Preparing for the Sun Run

Tue, 30 Dec 2025 02:59:22 GMT

With the Sun Run from Dee Why to Manly coming up in late January, a lot of Northern Beaches locals are starting to ramp up their running. Whether it’s your first event or a yearly tradition, this is the time of year we see a spike in running-related injuries at BeachLife Physiotherapy in both Narrabeen and Frenchs Forest .

The good news? Most of these issues are preventable with the right preparation and a bit of smart load management.

Common Running Injuries We See Before the Sun Run
In the weeks leading up to events like the Sun Run, the most common issues we treat include:

Achilles tendon pain (especially with increased hill or speed work)
Calf strains or tightness
Knee pain , particularly patellofemoral pain
Shin pain (medial tibial stress syndrome)
Plantar heel pain

These usually aren’t caused by running itself — they’re more often the result of doing too much too quickly , often after a quieter December.

Why the Sun Run Course Can Catch Runners Out
The Sun Run is a great event, but it has a few features that can surprise people:

Continuous running with fewer natural breaks than shorter fun runs
Cambered footpaths along sections of the beachfront
Heat and humidity in late January
Many runners are returning to training after Christmas downtime
If your calves, feet or knees aren’t used to this load yet, they tend to be the first areas to complain.

How to Reduce Injury Risk in the Final Weeks
If you’re a few weeks out from race day, focus on keeping things simple:

Keep at least one easy run each week
Allow proper recovery between harder sessions
Don’t change shoes or running style close to the event
Consistency beats last-minute hero sessions every time.
Avoid big jumps in weekly running distance
Prioritise calf, foot and hip strength

Should You Run Through Pain Before Race Day?
This is one of the most common questions we get. Some discomfort can be okay, but there are a few red flags that shouldn’t be ignored:

Pain that causes you to change your running pattern
Morning stiffness that’s getting worse each day
Pain that doesn’t settle within 24 hours
Pain that worsens when you run

If that sounds familiar, it’s worth getting checked early — especially before it turns into something that stops you running altogether.

When to See a Physio
You don’t need to wait until you’re injured. Seeing a physio early can help with:

Training load advice
Managing niggles before they escalate
Strength and conditioning specific to running
Planning the final lead-in to race day

Early input often means less time off running , not more.

How We Help Sun Run Runners at BeachLife Physiotherapy
At BeachLife Physiotherapy , we regularly help runners from across the Northern Beaches prepare for events like the Sun Run.

From our clinics in Narrabeen and Frenchs Forest , we work with runners of all levels to:

Identify injury risk factors
Build strength where it matters most
Manage pain without unnecessary rest
Get you to the start line feeling confident

If something doesn’t feel right in the lead-up to the Sun Run, getting on top of it early can make all the difference.

Staying Healthy(ish) during the Christmas Season: A Physio’s Guide

Wed, 24 Dec 2025 01:09:10 GMT

The Christmas and New Year period is a great time to unwind, spend time with family and enjoy a break from routine. But it’s also a time when injuries flare, training habits change and niggles that were under control suddenly become much more noticeable.

Here’s how to stay healthy(ish) this festive season without feeling like you need to be perfect.

1. Keep Moving, Even If It’s Less Than Usual
Your routine will change — and that’s fine. Short walks, bodyweight exercises, a light run or a quick beach swim all help keep joints and muscles happy. It doesn’t need to be structured to be beneficial.

2. Pace Yourself With Activities You’re Not Used To
Christmas often brings unusual loads: backyard cricket, long days at the beach, extra gardening, more carrying, more cleaning and more time on your feet. If you haven’t done much of this lately, ease into it to avoid sudden flare-ups.

3. Look After the Injuries You Already Know About
If you have a tendon niggle, a sore back, an unpredictable knee or an old shoulder issue, now is NOT the time to abandon the basics. A few well-chosen exercises every second day can stop things from spiralling when life gets busy.

4. Don’t Ignore New Pain — Especially If It’s Sharp or Persistent
It’s easy to shrug off new aches during the silly season, but pain that is sharp, doesn’t settle within 48–72 hours or changes how you move is worth paying attention to. Early management makes things easier once January rolls around.

5. Enjoy Yourself — It’s Allowed
Health during Christmas isn’t about perfection. It’s about balance. Move when you can, rest when you need to, and enjoy food and celebrations without guilt. A couple of weeks of flexible routine won’t undo a year of good habits.

BeachLife Physiotherapy Is Open Across the Holiday Period
Outside of the public holidays, both our Narrabeen and Frenchs Forest clinics remain open throughout the Christmas and New Year period. If something flares, if a niggle won’t settle or if you’d simply like a tune-up before getting back into training, we’re here to help.

Wishing you and your family a safe, active and enjoyable festive season.

Why Pre-Surgery Physiotherapy Matters: Setting Yourself Up for a Better Recovery

Wed, 24 Dec 2025 01:02:34 GMT

For patients having surgery through Northern Beaches Hospital , prehab is one of the most effective ways to reduce early pain, support mobility and prepare your body and mind for what’s ahead.

Because BeachLife Physiotherapy works closely with the orthopaedic specialists at Peninsula Orthopaedics , your prehab and post-op care follow clear, unified guidelines. This helps ensure your rehab plan is aligned with your surgeon’s expectations from day one.

Why Prehab Is So Important
Surgery places stress on the body. Entering it in the best possible condition gives you a valuable head start. Prehab commonly focuses on:
• Strengthening the muscles that will protect the joint after surgery
• Improving mobility where safe and indicated
• Reducing swelling and irritation prior to the operation
• Learning the post-op exercises you’ll begin immediately after surgery
• Building confidence by knowing exactly what to expect
• Improving general conditioning and pain control
Patients who complete prehab typically recover faster, move better and feel more confident in the early weeks post-op.

Better Coordination With Your Surgeon
Our close working relationship with Peninsula Orthopaedics at Northern Beaches Hospital as well as the surgical teams in other Sydney hospitals ensures your prehab plan aligns with your surgeon’s protocol. This reduces conflicting advice, provides clear expectations and creates a seamless transition from hospital to physiotherapy.

Already Booked In for Surgery?
Starting prehab even 2–4 weeks before surgery can make a meaningful difference. We provide prehab programs at both our Narrabeen and Frenchs Forest clinics, helping patients enter surgery stronger, calmer and better prepared for recovery.

If you have a surgery date coming up, booking prehab early is one of the best steps you can take to improve your outcomes.

Post-Surgery Rehabilitation After Northern Beaches Hospital: What Patients Need to Know

Thu, 18 Dec 2025 00:09:36 GMT

Surgery is only one part of the recovery process — what you do after surgery is what determines your long-term outcome. At BeachLife Physiotherapy, we work closely with the orthopaedic surgeons at Northern Beaches Hospital , which means your post-operative plan is smooth, coordinated and personalised from day one.

Clear communication between your surgeon and physio makes the whole journey easier: faster referrals, aligned treatment goals, consistent messaging and a seamless transition from hospital to rehab.

Why Post-Surgery Physio Matters
Regardless of the procedure, most surgical recoveries follow similar principles:
• Protect the healing tissue
• Restore movement safely
• Rebuild strength and control
• Return to meaningful activity and sport
Good rehab ensures you hit each stage at the right time — not too early and not too late.

Your Post-Op Physio Roadmap
Every surgery has its own timeline, but most recoveries follow these key phases:

1. Early Phase (Weeks 1–3)
• Pain and swelling management
• Safe movement within guidelines
• Gentle mobility or passive range of motion if appropriate
• Education on weight-bearing, bracing and daily tasks
Good early rehab helps prevent stiffness and improves comfort.

2. Mobility and Activation (Weeks 3–6)
• Restoring movement
• Activating key muscles around the joint
• Improving walking patterns
• Gradual increase in load
This stage sets the foundation for proper strength later on.

3. Strength and Control (Weeks 6–12)
• Targeted strengthening and stability
• Balance, control and functional tasks
• Progressive load based on surgeon guidelines
This is where daily life starts feeling easier and more normal again.

4. Return to Sport or Full Activity (3–6+ Months)
• Higher-level strength work
• Power, conditioning and agility
• Sport-specific tasks
• Objective return-to-sport testing where appropriate
The key here is not just returning — but staying back .

Why Our Surgeon Relationships Matter
Our physios have strong working relationships with many of the orthopaedic surgeons at Northern Beaches Hospital. This means:
• Clear surgery protocols
• Direct communication when needed
• Fast answers to patient questions
• Shared goals and consistent advice
• Less confusion, less stress, better outcomes
Patients appreciate knowing their rehab team is fully aligned with their surgeon.

Your Next Step After Surgery
Leaving hospital can feel overwhelming, but you don’t need to navigate recovery alone. We help patients every week who have had surgery at Northern Beaches Hospital — from shoulders and knees to hips, ankles and spinal procedures.

If you have a surgery date booked or have recently been discharged, booking your post-op plan early makes a huge difference. Our Narrabeen and Frenchs Forest clinics are both close to the hospital and ready to guide your recovery from day one.

The Benefits of Supervised Exercise: Why Expert Guidance Improves Results

Wed, 17 Dec 2025 23:52:11 GMT

Supervised exercise in a clinical setting offers far more than a standard gym session. With a physiotherapist guiding your technique, tailoring your program and monitoring your progress, supervised exercise becomes one of the most effective ways to improve strength, function and long-term health.

Whether you are recovering from injury, managing a chronic condition or looking to build confidence with exercise, the right level of support can make all the difference.

1. Personalised, Evidence-Based Programming
Every person moves differently and has unique goals. In supervised sessions, your physio selects exercises based on your injury history, functional needs and current capacity. This ensures the work you do is targeted, appropriate and grounded in best-practice clinical guidelines.

2. Technique Coaching and Immediate Feedback
Movement quality matters. Incorrect form can limit progress or create new issues. Supervised exercise provides instant correction, clear cues, and step-by-step adjustments to help you train safely and efficiently. This improves confidence and builds good habits that last.

3. Better Progression and Consistent Improvement
Programs evolve as you get stronger. With professional supervision, your program is progressed at the right pace — not too fast, not too slow. Load, volume and difficulty are adjusted session by session so you continue improving without unnecessary flare-ups.

4. Support, Accountability and Motivation
People stick to supervised programs more consistently than unsupervised exercise. The structure, encouragement and regular check-ins help maintain motivation, especially for long-term rehab or chronic conditions. A supportive environment often leads to better adherence and better outcomes.

5. Safe Training for Injuries and Chronic Conditions
Supervised exercise is ideal for:
• Post-surgery rehabilitation
• Lower back or neck pain
• Tendon injuries
• Osteoarthritis
• Osteoporosis
• Cardiovascular or metabolic conditions
• Balance and falls prevention
Your clinician ensures every exercise suits your condition and is adjusted based on symptoms and responses.

6. Strength and Conditioning with Clinical Oversight
For active individuals or athletes, supervised sessions combine performance training with injury prevention. You get the benefit of strength coaching with the reassurance that your program is aligned with your body’s needs and your sport’s demands.

Supervised Exercise at BeachLife Physiotherapy
We run supervised small-group sessions and 1:1 training at both our Narrabeen and Frenchs Forest clinics. Each session is guided by qualified physios who ensure your program evolves as you do.

Whether you want to rebuild strength after injury, manage a long-term condition or simply move with more confidence, supervised exercise provides structure, clarity and expert support every step of the way.

If you’re ready to begin, we can help you get started with a personalised plan and a clear pathway toward your goals.

Common Jiu-Jitsu Injuries and How a Physio Gets You Back on the Mats

Tue, 16 Dec 2025 22:27:54 GMT

Jiu-Jitsu exposes the body to joint angles, pressures, and scrambles that most physios don’t fully understand. As a black belt and physiotherapist I’ve treated and frustratingly experienced a lot of the injuries common to grapplers. Here are the most frequent issues, why they occur, and how proper rehab gets you safely back on the mats.

1. Rib Cartilage Injuries (“Popped Ribs”)
How it happens: Pressure passing, twisting under load, takedown scrambles.
Symptoms: Sharp pop, pain with rotation or deep breathing.
Rehab focus: Maintain movement, rebuild trunk control, graded return over 4–8 weeks depending on severity.

2. MCL (and other ligament) Knee Injuries
How it happens: Guard retention, knee torque in half guard, leg entanglements.
Symptoms: Inside knee pain, irritation with lateral force.
Rehab focus: Early isometrics, strengthening adductors/hamstrings, improving rotational tolerance, structured return-to-rolling plan.

3. AC Joint Sprains (From Posting or Takedown Impact)
How it happens: Hard posts, sprawls, awkward transitions.
Symptoms: Pain on top of the shoulder, painful frames or underhooks.
Rehab focus: Rotator cuff endurance, shoulder stability, progressive return to posting and takedowns.

4. Finger and Grip Issues
How it happens: Gi grips, sleeve and collar control, lapel guards.
Symptoms: Swelling, ligament sprains, grip fatigue or weakness.
Rehab focus: Tendon loading, finger extensor work, taping strategies, modified grip rounds.

5. Neck Pain (“Grappler’s Neck”)
How it happens: Guillotines, chin straps, head posting, wrestling tie-ups.
Symptoms: Local neck pain, stiff rotation, discomfort shooting or defending takedowns.
Rehab focus: Cervical isometrics, deep neck flexor work, thoracic mobility, gradual exposure to positional force.

6. Shoulder Instability
How it happens: Kimura traps, omoplatas, inversion, awkward posting.
Symptoms: Slipping sensations, deep ache after rolling, weakness with frames.
Rehab focus: End-range cuff strengthening, closed-chain stability, technique adjustments to reduce risky positions.

Why BJJ Athletes Need Martial-Arts Specific Physio
Generic rehab doesn’t prepare you for posting, framing, pressure passing, inversions, scrambles, takedowns, or grip fighting. Rehabilitation must be sport-specific and ideally guided by someone who understands the techniques, pressures, and positions of Jiu-Jitsu.

How I Approach BJJ Rehab
As a physio and black belt, I focus on: accurate diagnosis (usually without scans), keeping you training safely, strengthening the positions that trigger your symptoms, adjusting technique where needed, and guiding a staged return to drilling, flow rolling, and full rolling.

If You Train Jiu-Jitsu on the Northern Beaches, I Can Help You Stay on the Mats
If you training at one of the many Jiu Jitsu gyms in the Northern Beaches , you don’t have to stop rolling because of an injury. Book an appointment at BeachLife Physiotherapy (Narrabeen or Frenchs Forest) and I’ll help you diagnose the problem, rehab it properly, and return to training with confidence.

By Alex Barr — Physiotherapist, Jiu-Jitsu Black Belt, Former Grappling Coach at Manly MMA Gym

Severe Gluteal Tendinopathy — Why It’s Not Just About Weak Hips

Mon, 01 Dec 2025 01:18:29 GMT

Severe gluteal tendinopathy is more complex than most people realise. While hip strength is important, it rarely explains why some cases become persistent or highly irritable. Research by Plinsinga et al. (2018) showed that people with severe gluteal tendinopathy had higher pain sensitivity, more pain catastrophising, lower activity levels and reduced overall quality of life — yet their hip strength was similar to those with milder symptoms.

This tells us that stubborn tendon pain isn’t only a physical issue. It’s often shaped by a combination of load tolerance, sleep, stress, recovery habits, beliefs about pain, and general activity levels. Ignoring these factors can slow progress or make the condition feel unpredictable.

What Effective Rehab Should Focus On
A successful treatment plan looks at the whole picture. This usually includes:

Progressive strengthening for the glutes and lateral hip
Gradual tendon loading (slow → heavy → functional)
Modifying aggravating tasks such as stair use or long walks
Improving sleep, recovery and overall movement habits
Clear education that reduces threat and improves confidence
Addressing lifestyle or psychological factors that influence pain sensitivity

When to Seek Help
If your hip pain hasn’t improved with basic exercises, keeps flaring with walking or running, or is affecting your sleep or mood, it’s worth getting a thorough assessment. A tailored plan is far more effective than simply “trying more strength work.”

Getting Help at BeachLife Physiotherapy
We see a lot of gluteal tendon pain across our Narrabeen and Frenchs Forest clinics, as well as patients from surrounding suburbs dealing with long-standing lateral hip pain. If you’re struggling to make progress, book an appointment and we’ll help you understand what’s driving your symptoms and build a plan that addresses both the physical and non-physical contributors.

A Parent’s Guide to Catching Overuse Injuries Early

Thu, 20 Nov 2025 02:05:28 GMT

Overuse injuries in young athletes often creep in slowly, without a single “moment” of injury. Catching them early can prevent long breaks from sport and protect long-term development. Here are the key things for parents to watch for.

1. Monitor Training Load
Overtraining is the biggest risk factor. Kids who train more than 20 hours per week have around three times the risk of overuse injuries (NATA Position Statement, 2011). You might not be able to reduce training hours, but you can prioritise rest, sleep and recovery on non-training days.

2. Pay Attention During Growth Spurts
Big growth periods increase injury risk. You may notice changes in how your child moves, performs or describes discomfort. This is a time to reduce load where possible or modify training demands.
During rapid growth, injury risk rises because:
• Flexibility and coordination temporarily decrease
• Strength imbalances often appear (e.g., quads overpower hamstrings)
• Apophyseal growth plates are more vulnerable
• Neuromuscular control and movement efficiency decline

3. Act Early on Pain — Especially Near Joints
Growth plates sit close to the joints of the knee, heel, hip, wrist, elbow and shoulder, and they are more sensitive during growth. Kids should not have persistent or sharp pain when playing sport. New pain — especially around joints — should be addressed early to prevent an overuse injury from developing.

When to Seek Help
If your child is suddenly limping, modifying how they move, avoiding certain drills or frequently mentioning soreness, it’s best to have them assessed. Early management makes a big difference in recovery and ongoing participation.

Need Guidance? We Can Help
At our Narrabeen and Frenchs Forest clinics, we see young athletes from a wide range of sports and can help detect issues early, manage load and create a safe return-to-sport plan. If you’re unsure whether a new pain is “normal” or something to act on, booking an assessment is the safest approach.

Feeling ready to return to sport after an injury?

Mon, 10 Nov 2025 00:44:26 GMT

Feeling good is great — but it doesn’t always mean you’re ready to return to sport safely. A proper Return to Sport (RTS) assessment helps ensure your body is prepared for the demands of training and competition.

What an RTS Assessment Includes
A thorough RTS assessment looks at four key areas:

Strength and Power Symmetry
Making sure both sides of the body can produce force evenly.
Balance and Movement Control
Assessing coordination, landing mechanics and stability.
Confidence and Mental Readiness
Returning confidently is just as important as returning physically.
Sport-Specific Performance Tests
Testing movements, skills and demands unique to your sport.

Returning too early increases the risk of reinjury. A structured RTS assessment gives you a clear, objective picture of your readiness and what still needs work.

Thinking About Your Comeback?
We perform comprehensive RTS assessments at both our Narrabeen and Frenchs Forest clinics to help athletes return safely — and stay back. If you're working toward a return to sport, book an assessment and set yourself up for a confident comeback.

Is Your Heart Rate Too High While Running? Here’s How to Settle It

Mon, 10 Nov 2025 00:20:12 GMT

A rising heart rate during a run doesn’t always mean you’re unfit — it often reflects conditions, pacing or recovery rather than cardiovascular capacity. Understanding why it happens helps you stay controlled, comfortable and consistent with your training.

Why Your Heart Rate Spikes
Your heart rate can climb for several reasons unrelated to fitness. Common causes include:

Starting too fast
Hot or humid weather
Hills or elevation changes
Fatigue, poor sleep or stress
Caffeine, dehydration or long gaps between meals

Step 1: Slow Your Pace Early
If your heart rate climbs quickly in the first 5–10 minutes, ease back until you can talk in full sentences (roughly Zone 2–3 effort). You should feel in control, not chasing numbers. Once your body warms up, your HR often settles naturally.

Step 2: Use Rhythmic Breathing
Controlled breathing helps stabilise heart rate. Try:
• 3 steps inhale / 3 steps exhale for easy runs
• 2:2 or 2:1 patterns for faster work
This calms the nervous system and reduces unnecessary spikes.

Step 3: Adjust for Heat, Terrain and Hydration
Heat can elevate HR by 5–10 bpm at the same effort. To manage this:
• Run earlier or choose shaded routes
• Hydrate and use electrolytes
• Adjust your pace, not your heart rate target
On warm days, a comfortable effort on Narrabeen Lagoon may translate to a much higher HR on the Manly Dam loop due to elevation and uneven surfaces.

Step 4: Use Effort Zones, Not Just Numbers
Heart rate is helpful, but not perfect. Combine it with:
• RPE (1–10 effort scale)
• Talk test — if you can’t talk, it’s too hard for an easy run
Effort-based running prevents overthinking and improves consistency.

Step 5: If Your HR Stays High Across Multiple Runs
Persistent elevation often means your body needs recovery. Check for:
• Poor sleep
• Stress
• Dehydration
• Illness
• Overtraining

A resting heart rate consistently 5–10 bpm above your normal baseline is a clear signal to rest.

Need Help Managing Training Load or Running-Related Pain?
We help runners across the Northern Beaches improve technique, running load tolerance and overall performance. If your heart rate feels unpredictable, or running keeps causing pain or setbacks, we can assess your biomechanics and training structure to keep you progressing safely.

Top tips for running pains

Tue, 04 Nov 2025 23:17:39 GMT

Here are a few of our key top tips for avoiding and managing running pains as we head into the warmer months and get out on the track more often.

1. Build KM's slowly

"Too much, too soon" is the phrase you don't want to hear.

Give your tissues the chance to build tolerance.

2. Bone pain = Serious

Don't push through bony pain that gets worse as you run.

Bone stress injuries are common and require management.

3. Don't forget, strength!

Most running injuries are the result of tissues not being strong enough to tolerate the loads going through them.

Stronger tissues get injured less.

4. Pounding the pavement

Running is tough on the body, but when progressed well and with the strength to support it, you can do amazing things!

Top tips for improving foot mechanics

Tue, 28 Oct 2025 02:12:02 GMT

Why are foot mechanics important?

The feet are the base of our kinetic chain.

Poor foot mechanics can cause compensations, dysfunction and pain further up the chain; especially in hips or knees, but even lower back and neck.

1. Strength

Complete exercises that strengthen the intrisic muscles of the feet.

These are the muscles that control your toes and support your arch.

2. Mobility

Good movement at the ankle and big toe are critical to correct foot function.

Complete mobility exercises if you have reduced movement.

3. Proprioception

Improve stability and balance in your foot and ankle.

Practice single leg balance exercises, especially on a soft surface.

4. Barefoot walking

Walk barefoot on soft surfaces such as sand and grass to strengthen the intrinsic muscles in the feet.

Why training together (and more often) works

Sat, 11 Oct 2025 00:39:12 GMT

Consistency is key when it comes to building strength, improving movement and seeing real results. Doing 2-3 exercise sessions a week, rather than just one, helps reinforce good technique, boost fitness and maintain motivation. Group sessions can add accountability, support and fun to keep you on track.

Consistency creates change

1. Regular exposure helps your body your body adapt and get stronger

2. Better reinforces movement patterns and technique

3. "Dose matters" - more frequent training leads to better strength and rehab outcomes (PTJ, 2017)

The sweet spot, 2-3 times per week

1. Promotes steady gains in strength, endurance and confidence

2. Reinforces skills and movement quality

3. Linked to better pain, function and quality-of-life outcomes

Why group sessions work

1. Social support boosts commitment and accountability

2. Guided sessions improve technique and consistency

3. More fun and motivating with group energy

Ready to get started?

1. Head to our website via the link in our bio

2. Explore our class options and session times

3. Read more about how we can help you move and feel better

4. Get in touch if you're interested

Top 3 predictors of injury and how to avoid them

Tue, 07 Oct 2025 00:09:08 GMT

Want to stay injury-free? Focus on the three biggest predictors:

Previous injuries, sudden spikes in training load and movement quality.

Strengthen your body, train smart and move well to keep performing at your best!

Previous injury

The #1 factor for getting hurt again

1. Fully rehab before returning to play

2. Fix old weaknesses and movement issues

3. Report pain early - don't "train through it"

Spikes in training load

Sudden jumps in training or activity = big risk

1. Increase training volume by no more than 10% per week

2. Track your load (time, distance, RPE, weight)

3. Prioritize recovery and sleep (7-9 hours)

Poor movement quality

1. Strengthen your core and stabilizers

2. Practice balance and coordination

3. Get feedback to refine technique

4. Quality beats quantity

Other risk factors

Poor sleep, high stress and muscle imbalances can also raise injury risk

Prevention formula:

Smart load + Strong movement + Full recovery= Fewer injuries and better performance

Targeted exercise therapy for chronic ankle instability

Mon, 29 Sep 2025 00:46:11 GMT

If you're experiencing recurrent ankle instability or have a history of multiple sprains, you may be dealing with chronic ankle stability.

This condition often arises when the ankle joint becomes weakened and unstable, frequently due to incomplete healing following a previous injury.

Fortunately, research indicates that targeted exercises can be highly beneficial!

A 2025 study demonstrated that specific strengthening and balance training regimens effectively enhance ankle strength and stability, potentially mitigating the risk of recurring injuries.

Therefore, even if your ankle feels improved after an injury, check in with your physio to develop a tailored exercise plan, promoting long-term ankle health!

Top tips to beat injuries for good

Mon, 22 Sep 2025 02:26:22 GMT

We see it all the time - people push through a small injury, only for it to return months or years later.

Here's how to heal the right way so your niggle doesn't become a lifelong setback.

Tip 1: See a professional early

Don't sit at home guessing the problem. Early diagnosis is crucial to a smooth recovery.

Tip 2: Do your homework from the physio

Physio's may only see you for 30 mins - 1 hour a week. True recovery happens outside of this time with your rehabilitation program.

So make sure you do it!

Tip 3: Finish your treatment plan

Treatment doesn't stop when pain is gone. The next phase is the most important to prevent ongoing pain/weakness and unfortunately is when most people stop treatment.

Recovery - Why rest isn't always the best

Fri, 29 Aug 2025 00:42:13 GMT

When you're injured or in pain, the first instinct is often to stop moving completely. But in most cases, too much rest can actually slow your recovery.

Here's why:

Movement boosts healing

Gentle movement increases blood flow, stimulates muscle and tissue regrowth & promotes healing of the injured area.

Maintains strength, mobility & overall fitness

Total rest can lead to stiffness and weakness, making it harder to get back to your normal activities.

Pain doesn't always mean damage

Often, moving in the right way is safe and helps reduce inflammation & pain over time.

Guided activity speeds recovery

A physio can help you find the balance between rest and the right type of movement.

Remember - It's not always about stopping, but about moving smarter

Are you managing your osteoporosis?

Fri, 22 Aug 2025 01:06:40 GMT

Are you managing your osteoporosis?

Medication is not the only way to help your bone density!

Resistance exercise has been shown to have comparable bone density gains in just 8 months of regular training. Check out our osteoporosis program for evidence based exercise therapy lead by our first class physiotherapy team.

Treatment options for improving bone density

MEDICATION:

BONE DRUGS

1. Bisphosphonates - Anti-resorptive agents

2. Anabolic agents - Stimulate new bone formation

HORMONE OPTIONS

Selective to specific patients

Medications also come with side effects such as gastrointestinal disruption,

musculoskeletal pain, hypocalcemia and fractures

LIFESTYLE:

NUTRITIONAL SUPPORT

Calcium/Vitamin D diet +/- supplementation

EXERCISE

Not all exercise is beneficial ** and must be purposefully prescribed and dosed

NOT ALL EXERCISE IS BENEFICIAL FOR IMPROVING BONE DENSITY

We offer an osteoporosis program that supports you in learning how to perform safe resistance training and best manage your condition

What's included?

A detailed assessment to understand your history and determine your current exercise capacity
Education resources on osteoporosis management
2 x weekly small group exercise sessions tailored to meet your individual needs
Minimum 12-week commitment, 12-months recommended for the best outcomes

Wanting to increase the size of your hamstrings?

Thu, 31 Jul 2025 02:09:31 GMT

After a 12-week training intervention comparing seated (long muscle length) and prone (shorter length) leg curls, the seated group showed significantly more hypertrophy in the hamstring muscles - especially the biceps femoris long head.

Maeo, S., Huang, M., Wu, Y., Sakurai, R., Sugiyama, Y., Kanehisa, H., & Miyamoto, N. (2021)

Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths.

Top tips for stronger bones

Mon, 21 Jul 2025 01:23:52 GMT

Tip 1.

To strengthen bones, weight training must be heavy, low-rep and focused on compound lifts like squats, deadlifts and overhead presses.

These load the spine, hips and shoulders - areas most at risk of bone loss.

Tip 2.

Light jumping or skipping is a good start, but for real bone benefits, impact must be progressed. Short sharp movements like bounding or drop jumps provide the stimulus bones need to adapt.

Tip 3.

Bones need fuel to grow.

Prioritise calcium, vitamin D and protein from whole foods like dairy, leafy greens and fish.

A balanced diet supports bone repair and prevents breakdown.

Osteoporosis often goes unnoticed until a fracture happens - but with the right approach, osteoporosis is manageable, preventable and even reversible. Building stronger bones takes more than walking or supplements. It requires targeted strength and impact training, along with sodium and nutrition.

Weight training must be heavy, low-rep and focused on compound lifts like squats, deadlifts and overhead presses to stimulate bone growth where it's needed most - in the spine, hips and shoulders.

Impact training is also key. Light hopping and skipping are a good start, but bones respond best to short, sharp forces. Progressions like bounding or drop jumps deliver the load bones need to adapt.

Nutrition underpins it all. Calcium, vitamin D and protein are essential, but overall fuelling and whole-food intake support bone repair and growth, especially as we age.

At BeachLife Physiotherapy we run a dedicated Osteoporosis Program for people who need to build and protect their bone strength.

Knee pain in children

Tue, 08 Jul 2025 02:36:14 GMT

Before the growth plates in a growing skeleton are closed a child may develop a condition called apophysitis. This is an overuse injury where the growth plate becomes inflamed and painful due to high loading. This can occur at any growth plate in the body, upper and lower limb, but is most common at:

- Achilles (Severs disease)

- Patella tendon at the shin (Osgood-Schlatter disease)

- Patella tendon on the patella (Sinding-Larsen-Johansson disease)

- Tendons on the inside of the elbow (Little League Elbow)

As the skeleton of a female matures earlier than the male, males experience growth plate injuries 1-2 years later than females.

Is your child complaining of re-occuring pain after playing sport?

Book in and get them checked out so their sport's participating isn't affected!

5 tips to perfect your running technique

Wed, 02 Jul 2025 23:37:13 GMT

5 Tips to run strong at Beach2Beach!

Getting ready for the Beach2Beach run? Our Physio's at BeachLife have put together 5 must-know tips to help you stay injury-free, improve your technique and cross that finish line feeling strong. Whether you're aiming for a PB or just running for fun, these insights will help you run smarter and recover better.

Tip #1

Over striding increases load through the legs and reduces power

Tip #2

An upright posture can increase your running efficiency

Tip #3

Relaxing your shoulders improves breathing and reduces neck muscle tension

Tip #4

Correct arm swing improves body mechanics and helps keep rhythm

Tip #5

No evidence shows heel or forefoot strike being more beneficial

Correct running technique reduces injury risk and improves performance!

Physio Sayings Explained

Thu, 19 Jun 2025 02:28:35 GMT

Sick of hearing your physio say these things all the time and you don't know what they mean?

Here's our top quotes explained!

Motion is lotion

Our bodies produce a product called "lubricin" which as it sounds is a lubricant for our joints, muscles and tendons

The quality and quantity of this product increases with movement! So if you're feeling stiff, get moving to put some lubricant in those joints!

A bit of pain is okay

Pain is a warning mechanism for the body and comes on before there is any danger of injury. When an injury occurs, the warning threshold lowers.

During recovery, we sometimes have to push into low pain ranges to desensitise this warning while performing safe exercise.

The best exercise is the one you'll actually do

You could be given the best program in the world, but if you don't follow it, then it is pointless.

There's no magic exercise - if you aren't going to do a specific exercise, let your physio know so they can change the plan!

Active rehabilitation for shoulder pain

Wed, 18 Jun 2025 02:15:06 GMT

"Active rehabilitation exercise programs - including motor control and resistance training with varying loads - are the gold standard first-line treatment to reduce pain and disability in adults with rotator cuff tendinopathy"

New research from the 2025 Journal of Orthopaedic & Sports Physical Therapy guidelines confirms that active rehabilitation is the gold standard first-line treatment for rotator cuff related shoulder pain.

Why does this matter? Because prioritising active rehabilitation over passive treatments helps you get stronger, regain control and move better, faster!

If you're dealing with rotator cuff pain, starting with a tailored exercise program isn't just an option - it's the best evidence-backed research approach available.

High-Velocity training for older adults

Mon, 26 May 2025 01:48:49 GMT

"High-Velocity training improves muscle power and physical function more effectively than strength training , likely to reducing falls risk in older adults by enhancing movement speed and balance recovery"

A recent meta-analysis found power training outperforms strength training for fall prevention in older adults. Its focus on speed enhances muscle power, function and balance recovery - critical for avoiding falls.

While strength training remains vital for maintaining muscle mass and stability in older adults, the critical role of movement speed is often overlooked.

Research suggests that training at higher velocities - emphasising rapid explosive movements - may be even more impactful for fall prevention. Since real-world balance recovery relies on quick reactions, power training better prepares the body and speed-focused training could offer the most comprehensive protection against falls.

Osteoporosis? This is what you can do about it!

Sat, 24 May 2025 01:28:46 GMT

Strong bones, stronger you!

Did you know regular weight-bearing exercise is one of the best ways to prevent and manage osteoporosis?

It helps improve bone density, balance and over all strength - all key to staying active and independent!

What is osteoporosis?

Osteoporosis is a silent condition that weakens your bones, making them brittle and more likely to break.

Bone density = The amount of mineral in your bones.

High density = Strong bones

Low density = Fracture risk

How can Physio help?

Resistance training is at the cornerstone of non-pharmacological therapy for osteoporosis.

High intensity resistance training under supervision of a health professional is recommended as a safe and effective method to increase bone density.

Your call to action!

How we can help:

1. Personalised plans for bone adaptations

2. Individual and class options available

3. Build muscle & strength

4. Promote high intensity weight bearing activity

Book an assessment to get started!

Top Tips for tendon pain

Mon, 19 May 2025 01:42:09 GMT

Tennis elbow? Jumper's knee?

Tendon issues are one of the most common things physio's treat, but when it comes to managing them there's 3 main things to consider.

1. How much were you doing in the weeks/months leading up to the pain?

2. Take a step back and build it back up

3. Get it as strong as you can

Too much, too soon

Tendon's don't like big changes.

Sharp spikes in load or volume with little recovery create problems.

Deload to Reload

Reduce aggravating activities enough to let things settle.

Use this time to build capacity up.

Capacity & Resilience

The tendon couldn't handle what you were doing.

So build up it's capacity to handle more in the future!

Get it strong

The best way to build up capacity is always to get it stronger to handle more tasks.

Strength is the no.1 priority in tendon rehab!

Elements of Physio - What's involved in your treatment?

Tue, 13 May 2025 02:06:37 GMT

Physiotherapy treatment involves many elements to ensure you get the results you want. Treatment involves assessment, goal setting, diagnosis, education and advice, hands on treatment and exercise rehabilitation.

Assessment

Helps to diagnose your issue as well as establish a baseline to build on and to assess progress.

Determine pain provocation, deficits in movement, strength or stability, current exercise loading and technique.

Goal setting

Establish what is important to you, what you want to achieve and by when.

This helps us with setting up an individualised treatment plan.

Diagnosis

Determine the structure that is causing pain or restriction as well as what is causing this structure to become an issue.

This may be simple in an acute injury, but more complex in an overuse condition.

Education and Advice

Strategies to manage pain, promote healing and modify exercise.

Long term management of chronic issues, changing habits and preventing future issues.

Hands on treatment

Combination of techniques to reduce pain and improve function.

May include soft tissue release, joint manipulation, dry needling, bracing or taping.

Exercise rehabilitation

Improve the limiting factors found in your assessment that are the cause of your issue.

May include exercises for strength, mobility, joint stability and improving movement quality, biomechanics and technique.

Empowering Women's Health through physiotherapy

Wed, 07 May 2025 02:25:50 GMT

"Approximately 80% of women receiving pelvic floor physiotherapy experience significant improvement, with many avoiding the need for surgery"

Did you know? Pelvic floor physiotherapy has demonstrated impressive success rates in treating a variety of pelvic floor disorders in women.

A prospective study found that 88% of patients reported being either completely (41.3%) or somewhat (46.7%) satisfied with the results of a comprehensive pelvic floor rehabilitation program that included biofeedback, vaginal electrical stimulation and behavioural modifications.

This underscores the effectiveness of physiotherapy in addressing issues such as urinary incontinence & pelvic organ prolapse. By focusing on individualised care, pelvic floor physiotherapy empowers women to regain control over their pelvic health and improve their quality of life.

At BeachLife Physio, we're dedicated to supporting women's health through personalised physiotherapy care. Let's continue to prioritise our well-being together!

What are Adolescent Growth Conditions?

Wed, 23 Apr 2025 00:39:36 GMT

With winter sports kicking off, adolescent growth conditions can show up fast.

Here are a few of the most common growth-related issues we see this time of the year plus some safe and easy ways to help manage them!

Why do they occur?

Often growth spurts lead to muscle tightness and increased strain on bones and joints.

Sports-related stress and repetitive movements increase risk, especially in high-impact

activities.

Recent research highlights the importance of early intervention and evidence-based practices to manage symptoms effectively.

Knee conditions:

Sinding-Larsen-Johansson

Causes pain at the lower end of the kneecap and is more likely in sports with Frequent kneeling or jumping.

Osgood-Schlatters

Causes pain and swelling beneath the kneecap and is more likely in adolescents active in jumping and running sports.

Sever's disease

Affects the heel and often occurs during growth spurts in active children, especially in sports with high-impact movements.

Pain usually worsens with activity and improves with rest.

Education & Management Tips

Rest, modification and gradual return to activity are essential for recovery.

Stretching and strengthening exercises support muscle strength, flexibility and joint stability.

Evidence-based practices emphasise personalised care plans and professional guidance for long-term outcomes.

Top tips to prevent ACL injuries in sport

Mon, 07 Apr 2025 02:27:03 GMT

Stop ACL injuries before they happen

Did you know 70% of ACL tears are non-contact injuries? This means they often occur due to movement and loading issues rather than collisions.

The good news is you can significantly reduce your risk with targeted training.

Here are the three key principles:

1. Proprioception and Balance Training

Improves body awareness and knee control

Includes single-leg stability exercises

Trains your nervous system to react protectively

2. Strength training

Builds protective strength in glutes, hamstrings and quadriceps

Should include eccentric loading exercises

3. Plyometrics and Agility

Teaches safe landing mechanics

Trains proper deceleration and cutting form

Quality of movement always comes before quantity

Pro tip: Prevention programs like FIFA 11 + have been shown to reduce ACL injuries by 50%

Want sport-specific recommendations? Get in contact with us!

Hip & core exercises to reduce injuries in runners

Wed, 26 Mar 2025 23:46:18 GMT

Compared to static stretching, hip and core exercises result in significantly lower incidence of lower limb injuries in runners.

Stretching is perhaps the most utilised prep routine for runners worldwide, however in 2023 researchers looked at the difference between stretching and performing strengthening exercises for reducing injuries in these populations. Interestingly the exercises performed the best!

Top tips to protect your shoulders

Tue, 18 Mar 2025 00:27:11 GMT

Top tips to protect your shoulders and reduce the risk of injury.

Shoulder injuries are common in sports, especially those involving overhead movement, contact and a risk of falling.

Follow these 5 tips to reduce the risk of injury:

1. Strengthen shoulders in all directions

Push, pull, overhead and to the side

2.Improve shoulder stability in the positions needed for your sport

3.Ensure good thoracic spine mobility

4. Work on strength and control through the whole chain, including the core

5. Ensure good technique when performing your sport

Want to know more?

We can design an individualised exercise program to protect your shoulders!

Book in now for an assessment of your shoulder mobility, strength and stability.

Feel good, Move well, Perform better!

Top tips for reducing muscle injuries

Wed, 26 Feb 2025 23:30:16 GMT

With the winter sports season approaching soon, now's the time to focus on injury prevention! Follow these simple but effective tips to keep muscles resilient and stay injury-free.

1. TRAIN

Gradually expose muscles to increased load, speed and movements both in the gym and on the field

2. MANAGE

Follow the 10% rule - avoid increasing weekly training volume or intensity by more than 10%

3. RECOVER

Balance high-intensity sessions with rest and active recovery methods

BE PROACTIVE

Injury prevention isn't just about what you do in the gym, it's about how you manage load, recovery and training efficiency!

What is a Cervicogenic Headache

Sat, 22 Feb 2025 02:01:43 GMT

Got a headache that starts in your neck?

It might be a cervicogenic headache - pain caused by issues in the neck muscles, joints, or nerves.

Keep reading to learn more about symptoms, causes and relief!

Symptoms:

Pain usually starts at the back of the head or neck, often one-sided. It can spread to the forehead, temples or eyes.

Common triggers:

Poor posture

Neck injury

Stress

Jaw clenching or Teeth grinding

Sleeping position

Treatment options:

Soft tissue release

Joint mobilisations

Education re Ergonomics

Neck and back strengthening

Summary:

If you experience consistent neck pain and headaches, speak to a healthcare professional!

How to reduce lower back pain

Thu, 13 Feb 2025 02:23:27 GMT

Low back pain is the most common persistent pain condition globally, and it can be difficult to navigate the best treatment and management. Any exercise is known to be better than no exercise to reduce pain and disability, however if you're looking for specifics, this review concluded pilates, core-based and mind-body exercises to be the most effective in reducing pain. Have a read below.

https://www.jospt.org/doi/10.2519/jospt.2022.10671?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

What is tendinopathy?

Wed, 29 Jan 2025 01:39:14 GMT

Tendon - Itis vs Opathy

Tendinopathy is the same a what used to be called tendonitis.

Itis = Inflammation

Opathy =Pathology

A loading issue

It was found that inflammation wasn't the problem. But rather a lack of strength to handle the loading demands.

So what to do?

Pain comes when the tendon can't handle the demands placed on it. Get stronger to handle the demands better!

Tendons need an active approach

We like to say, "deload to reload!"

Top tips for shoulder pain

Wed, 15 Jan 2025 00:43:28 GMT

Shoulder pain is one of the most common issues we treat in the clinic. Here are some top tips we discuss regularly to get you performing better as quickly as possible!

STRENGTH NOT LENGTH

Up to 80% of shoulder pain can be linked to rotator cuff weakness/pathology

DELOAD TO RELOAD

Pull back on aggravating activities while you build your capacity up

MOBILITY VS STABILITY

Having all the range in the world won't matter if you can't control it

TAKE CONTROL

Shoulder pain affects how we perform our day to day tasks. Addressing it takes a conscious, direct effort

Exercise During Pregnancy: How Much You Need and Why It Matters

Wed, 16 Oct 2024 01:02:54 GMT

Regular exercise during pregnancy provides powerful health benefits for both mother and baby. Remarkably, research shows that even small amounts of physical activity can reduce the risk of several common pregnancy-related conditions.

Studies indicate that daily exercise can lower the risk of:

• Pre-eclampsia – as little as 9 minutes per day
• Gestational hypertension – 13 minutes per day
• Gestational diabetes – 19 minutes per day
• Post-natal depression – 22 minutes per day

These findings highlight an important point: you do not need long workouts or intense training to gain significant health benefits. Consistent, moderate movement is enough to make a meaningful impact.

What Types of Exercise Are Safe?
Most pregnant women can safely participate in:
• Walking
• Light to moderate strength training
• Prenatal Pilates
• Stationary cycling
• Swimming
• Low-impact aerobic exercise
The right program varies depending on your stage of pregnancy, previous activity levels and any medical considerations.

The Role of Physiotherapy During Pregnancy
A physiotherapist can help you:
• Build a safe and tailored exercise plan
• Manage pelvic girdle or lower back pain
• Strengthen key muscle groups for delivery and recovery
• Modify exercises as your pregnancy progresses
• Maintain confidence and comfort while staying active

Exercise Support Close to Home
We work with many expecting mothers across the Northern Beaches and help them stay active safely throughout pregnancy. If you need guidance on what’s safe, what to avoid or how to structure a simple, effective routine, we’re here to help.

Always consult with your healthcare provider or physiotherapist before starting a new exercise program during pregnancy.

When will my fitness return post holiday?

Wed, 04 Sep 2024 00:53:56 GMT

Taken a break from training while overseas and wondering when your fitness and strength will return?

WHAT IS DETRAINING?

Detraining is the marked decrease in training resulting in a decrease in anatomical, physiological and performance adaptations.

Detraining effects will depend on two main factors:

Length of inactivity: Long term >4 weeks, short term <4 weeks
Training background: High trained versus recently trained.

SHORT TERM DETRAINING (<4 WEEKS)

CARDIORESPIRATORY FITNESS

In the short term this is characterised by a rapid reduction in VO2 MAX in highly trained individuals and a smaller reduction in recently trained individuals.

STRENGHT

Can generally be maintained up to 4 weeks, however eccentric force and sports specific power athletes may experience significant declines in performance.

LONG TERM DETRAINING (>4 WEEKS)

Maintaining training intensity but reducing training volume - can reduce training volume by up to 60-90%, however training frequency needs to be less than 20-30% in order to maintain adaptations
So you can reduce how long you're training but not how frequently you are training.

STRATEGIES TO PREVENT DETRAINING - REDUCE VOLUME, MAINTAIN INTENSITY AND SLIGHTLY REDUCE FREQUENCY

Maintain training intensity but reducing training volume - can reduce training volume by up to 60-90%
However, training frequency needs to be less than 20-30% in order to maintain adaptations.

Booked in for a Total Knee Replacement?

Wed, 21 Aug 2024 03:31:18 GMT

I’m booked in for a Total Knee Replacement (TKR), should I exercise beforehand?

Absolutely, exercise has been shown to lead to significant improvements in the following areas:
�� Can increase level of function pre-surgery
�� Can reduce length of stay in hospital post-surgery
�� Can help patients to reach increase range of motion post-surgery quicker
�� Reduces pain pre-surgery while waiting for surgery
�� Can assist with weight-loss which improves health going into surgery and reducing load on the knee

If you are wanting to start exercising before your TKR but need some guidance, give us a call or book online with our Exercise Physiologist.

Exercise 🤝 Osteoarthritis

Thu, 15 Aug 2024 01:05:39 GMT

Regular exercise is important for relieving pain and improving function in people with knee and/or hip OA. Here are the exercise recommendations for those with hip and knee OA:

�� For knee OA, land-based exercise such as muscle strengthening exercises, walking and Tai Chi are strongly recommended.
�� Other land-based exercises that could be considered for some people with knee OA include stationary cycling and Hatha yoga.
�� The best land-based exercise for people with hip OA has yet to be determined but relatively pain free exercise will result in improvements in pain.
�� Aquatic exercise may be considered for some people with knee and/or hip OA.
�� Weight management is strongly recommended for people with knee and/or hip OA who are overweight or obese.

A Physio's Guide to Mastitis

Thu, 08 Aug 2024 01:21:45 GMT

Mastitis is a very common condition for people who are breastfeeding.

Mastitis is an inflammation of breast tissue that sometimes involves infection. It is typically caused by a blocked milk duct which can lead to painful, inflamed breasts.

Physios can actually help in treating mastitis if you notice the symptoms early on!

If you are experiencing any redness of the breast tissue, tenderness or can feel a blocked duct you may have the early symptoms of mastitis! Some of the treatments mentioned above may help prevent it from progressing and requiring antibiotics

1) Ultrasound

Therapeutic ultrasound can be used for blocked ducts and mastitis. It may help to open ducts, increase circulation, improve the flow of milk, reduce swelling and pain.

2) Taping

Ktape can be placed along the lymphatic lines to assit with drainage of the affected area

3) Education

Information and education on feeding techniques and positions, drainage techniques, pain reduction methods, and use of treatment adjuncts to assist e.g. heat and when to use etc

Mental health and exercise

Tue, 30 Jul 2024 02:07:12 GMT

Mental health and exercise

Regular physical activity can help manage anxiety and depressive symptoms. It can improve your mood and self-esteem. It will help reduce stress. Regular exercise also helps you sleep better and have more energy along with many other benefits to general health.

Research has proven both a short term improvement in mood as well as better long term symptom management for depression, anxiety and distress amongst individuals who increase their physical activity and exercise to the recommended healthy levels.

How can our Exercise Physiologists help?
- Provide education on exercise’s role for mental health
- Work with you to create an exercise plan and provide regular reviews of progress and difficulties so that you can stay on track
- We can help you find the “right” exercise for you according to your personal preferences and lived experiences
- Provide you with resources to assist you to achieve regular exercise

Feeling dizzy or unstable?

Thu, 25 Jul 2024 23:35:06 GMT

Your vestibular system, responsible for balance and spatial orientation, can be affected. Symptoms like dizziness, vertigo, lightheadedness, and difficulty with coordination may stem from issues in the neck and upper spine

A sports chiropractor can indirectly support vestibular health by addressing these areas with gentle mobilisations and manual techniques. By improving neck function, chiropractic care aims to alleviate symptoms linked to vestibular issues and restore your stability!

Lower Back Disc Pain?

Thu, 18 Jul 2024 23:17:03 GMT

Lower back disc pain is one of the most common reasons people on the Northern Beaches seek help, especially in areas like Narrabeen and Frenchs Forest where active lifestyles can place extra load on the spine. Disc-related pain can feel sharp and shooting, or present as a dull ache that lingers throughout the day. These symptoms often come from the intervertebral discs — the cushions between your spinal bones — becoming inflamed, irritated, or slightly protruded.

Disc bulges and disc irritation are extremely common and often develop due to everyday wear and tear, sudden movements, lifting injuries, or age-related changes in the spine. When a sensitised disc presses on or irritates a nearby nerve, people may experience pain that travels into the buttock or leg, along with numbness, tingling, or occasional weakness. While the symptoms can be worrying, the good news is that most disc issues improve very well with the right treatment and do not require scans or surgery.

At BeachLife Physiotherapy , we provide effective, evidence-based care for lower back disc pain. Treatment typically includes targeted manual therapy to reduce muscle guarding, restore spinal mobility, and ease nerve irritation. We combine this with personalised exercise rehabilitation to build strength in the core, hips, and deep stabilising muscles that support the spine. As pain settles, we guide you through progressive loading and functional movements so you can return to work, sport, and everyday activity with confidence.

Disc bulges respond exceptionally well to structured physiotherapy, and most people see meaningful improvements within weeks. If you're experiencing lower back pain, shooting leg pain, or ongoing stiffness, our physio team in Narrabeen and Frenchs Forest can help you recover and stay active for the long term.

Get relief from disc pain with expert physiotherapy care at BeachLife Physiotherapy on the Northern Beaches.

Exercise and Weightloss

Thu, 18 Jul 2024 00:49:36 GMT

Regular physical activity and a balanced diet are key for weight loss. Exercise burns calories, leading to reduced body weight, and lowers health risks. Consistent exercise improves overall health, regardless of weight loss.

If exercise is your main strategy, it requires dedication. The American College of Sports Medicine (ACSM) recommends:
- 150 minutes per week of moderate-intensity exercise for weight maintenance.
- 250-300 minutes per week for meaningful weight loss.

Combined with a caloric deficit, exercise can be as effective as diet alone, but significant activity is needed.

So, why prioritise exercise?

The benefits include:
- Reduced health risks: Regular exercise lowers blood pressure, decreases LDL cholesterol, increases HDL cholesterol, and improves glucose tolerance.
- Better body composition: Exercise can reduce visceral fat and maintain lean muscle, even without major weight loss. Resistance training is especially effective for dieters.

How can an Exercise Physiologist help?
An Exercise Physiologist ensures your exercise journey is safe and effective. They will:
- Customise your program to fit your preferences.
- Monitor your progress to maximise benefits.
- Use evidence-based practices for your plan.

Our Exercise Physiology services are available at our Narrabeen clinic or via home visits!

Why See a Sports Physio?

Tue, 16 Jul 2024 23:26:59 GMT

Whether you’re a runner, surfer, triathlete, or weekend warrior, your body works hard to keep up with your sport. Seeing a sports physiotherapist isn’t just about treating injuries — it’s about improving how you move, recover, and perform. At BeachLife Physiotherapy in Narrabeen and Frenchs Forest , we help athletes and active people of all levels stay injury-free, move better, and get the most from their training. Most sports injuries develop gradually — from muscle imbalances, restricted mobility, or overtraining. A sports physio can assess your movement patterns, strength, and flexibility to identify weak links before they become problems. By fixing these issues early, you can keep training consistently and avoid frustrating setbacks. Small improvements in movement and control can lead to big performance gains.

Physiotherapists understand biomechanics — how your muscles, joints, and nerves work together — and can tailor your program to make you stronger, faster, and more efficient in your sport. Whether it’s refining your running stride, improving shoulder stability for swimming, or building power for your surf take-off, the right exercises make all the difference. If you do get injured, early treatment from a physio ensures a faster, more complete recovery. We don’t just reduce pain — we guide you through progressive rehab that targets the cause, restores mobility, and rebuilds strength so you return to sport with confidence.

At BeachLife, we use a mix of manual therapy, exercise rehab, and load management to help you recover smarter — not slower. Training hard is great. Overtraining isn’t. A sports physiotherapist can help you balance your workload, recovery, and performance goals so you avoid overload injuries like tendon pain, stress reactions, or joint irritation. We’ll help you build resilience, plan your training, and recognise early warning signs of fatigue before it sidelines you. You don’t have to be a professional athlete to train like one. Regular physio check-ups keep your body durable, mobile, and ready for whatever activity you love — now and for decades to come. From injury prevention to performance optimisation, physiotherapy keeps you doing what you love — pain-free.

At BeachLife Physiotherapy , we’re proud to help the active communities of Narrabeen , Frenchs Forest , and the wider Northern Beaches stay strong, mobile, and injury-free. Whether you’re training for an event, recovering from a setback, or just want to move better, our experienced physiotherapists are here to help you reach your potential. Book an appointment today at our Narrabeen or Frenchs Forest clinic and see how a sports physio can take your performance — and your health — to the next level.

Is your shoulder pain coming from your neck?

Thu, 11 Jul 2024 22:59:10 GMT

Shoulder pain can often stem from issues in the neck, known as referred pain. This occurs when nerves in the neck are irritated or compressed, causing pain signals to radiate to the shoulder. A sports chiropractor specialises in diagnosing and treating such conditions by addressing muscle tension and nerve impingements that contribute to both neck and shoulder discomfort. Through targeted mobilisations, soft tissue therapies, dry needling, and tailored rehabilitation exercises, a sports chiropractor can effectively alleviate pain, restore mobility, and prevent future injuries, offering athletes and active individuals comprehensive care for optimal performance and recovery.

How can physio help with my stress urinary incontinence?

Mon, 08 Jul 2024 00:05:13 GMT

Stress urinary incontinence (SUI) is a prevalent condition among women, affecting millions worldwide. It occurs when physical activities such as coughing, sneezing, laughing, or exercising exert pressure on the bladder, leading to unintentional urine leakage due to weakened pelvic floor muscles or poor muscle coordination.

Women's health physiotherapists play a crucial role in treating SUI through specialised interventions. They employ targeted pelvic floor exercises to strengthen muscles that support the bladder and urethra. These exercises improve muscle tone and control, reducing episodes of leakage.

In addition to exercises, physiotherapists educate patients on lifestyle modifications like bladder training techniques and dietary adjustments that can alleviate symptoms. They also offer personalised assessments to identify contributing factors such as childbirth, menopause, or certain medical conditions, tailoring treatment plans accordingly.

The comprehensive care provided by a physiotherapist with a special interest in women's health offers hope and practical solutions to women dealing with stress urinary incontinence, empowering them to regain control and improve their quality of life. If you or someone you know is affected by SUI, consulting with a specialised physiotherapist can be a transformative step toward managing this common yet treatable condition.

Book in with our amazing women health physios today here at BeachLife Physio - Narrabeen and Frenchs Forest!

Beat Cervicogenic Headaches with Physiotherapy Care

admin@beachlife.physio (BeachLife Physiotherapy) — Fri, 05 Jul 2024 03:34:15 GMT

Many people experience headaches that actually come from the neck. These headaches usually develop gradually and feel like a dull ache, a tight band around the head, or one-sided pain that radiates from the neck into the base of the skull, trapezius or shoulder blades.

Common causes include stiff or irritated neck joints, tight or overloaded neck muscles, poor posture, long hours at a desk, and stress-related muscle tension. These factors sensitise the upper neck and trigger referred pain into the head.

At BeachLife Physiotherapy, our team provides targeted treatment to relieve symptoms and prevent them returning. Manual therapy reduces muscle tightness and improves neck mobility; dry needling helps release persistent trigger points; posture correction and stretching reduce strain during daily activities; strengthening exercises build long-term resilience; and simple stress-management techniques help calm overactive neck muscles.

If you’re dealing with neck-related headaches or persistent tightness, physiotherapy can make a significant difference. For expert neck pain and tension headache treatment on the Northern Beaches, visit BeachLife Physiotherapy in Narrabeen or Frenchs Forest and get relief that lasts.

Exercise and menopause 🤝

Wed, 26 Jun 2024 10:28:29 GMT

Affects of Menopause:

Musculoskeletal:

- Causes skeletal effects including a more rapid reduction in bone mineral density and loss of muscle mass

Cardiovascular:

- Endothelial dysfunction, increased systolic blood pressure, increased LDL cholesterol and triglycerides, and decreased HDL cholesterol.

Metabolic:

- Menopause also sees the risk of developing metabolic syndrome as the hormonal changes lead to increased insulin resistance

ALL OF WHICH CAN BE IMPROVED WITH EXERCISE!

How can An exercise physiologist help?

An exercise physiologist is a university qualified Allied health professional. They will work with you to put together an exercise program based on current research . One that works with your lifestyle and takes into account your individual preferences and goals. They can help you set goals and stay accountable and track your progress.

How Can Physiotherapy Help With Constipation?

Wed, 26 Jun 2024 10:16:31 GMT

Physiotherapists with a special interest in women's health play a crucial role in addressing constipation, a common yet often overlooked issue that can significantly impact your quality of life. By specialising in pelvic floor health, we can offer tailored treatments that goes beyond conventional approaches such as dietary adjustments and medical interventions.

What physiotherapy treatment & education may include:
- Education on staying hydrated: Drinking plenty of water throughout the day to keep stools soft and easy to pass.
- Assistance with maintaining a regular exercise routine: Physical activity helps stimulate bowel movements and improves overall digestive health.
- Establishing a regular toilet routine: Try to go to the bathroom at the same time each day, especially after meals when the colon is most active
- Education on the effects of delaying bowel movements: Respond promptly to the body's signals to avoid stool hardening in the colon.

- Education on the best positioning when opening your bowels: A foot stool can be very helpful
- Pelvic Floor Exercises - coordination, strength and/or relaxation: improved pelvic floor muscle function assists with bowel movements.
- Referral to other professionals for other treatment strategies such as diet management, increasing fibre intake/supplements, and stress management

Constipation in women can stem from various factors such as pregnancy, postpartum recovery, or pelvic floor dysfunction. Physiotherapists with a special interest in women's health employ a holistic approach, combining exercises, manual therapy, and lifestyle modifications to alleviate symptoms.

Book in with our amazing women health physios today here at BeachLife Physio - Narrabeen and Frenchs Forest!

What is "Zone 2" Running?

Thu, 30 May 2024 01:01:01 GMT

What is Zone 2 Running?

Running at 60-70% of your heart rate maximum.

Aerobic Adaptations:

Zone 2 running primarily targets the aerobic energy system, which relies on oxygen to produce energy.
During this your body increases the delivery of oxygen to working muscles through enhanced cardiac output (heart rate and stroke volume) and improved blood flow to muscles.
This leads to adaptations such as
Increased capillarisation (more tiny blood vessels in muscles)
Mitochondrial density (the powerhouse of cells), which improve your muscles' ability to utilise oxygen efficiently.

Fat Utilisation:

In Zone 2, your body relies more on fat as a fuel source.
Aerobic metabolism of fat = sustained energy supply without producing as much lactic acid.
Training in Zone 2 encourages the body to become more efficient at mobilising and oxidising fat, which can be beneficial for endurance events where glycogen depletion is a concern.

Mitochondrial Biogenesis:

Mitochondria are the cellular organelles responsible for generating energy in the form of ATP.
Zone 2 running promotes mitochondrial biogenesis
the process by which new mitochondria are formed within muscle cells.
This adaptation
increases the capacity for aerobic metabolism
allowing for greater energy production and improved endurance performance.

The Role of Remedial Massage in Sports and Exercise Recovery

admin@beachlife.physio (BeachLife Physiotherapy) — Mon, 27 May 2024 05:00:49 GMT

Remedial massage plays a crucial role in sports and exercise recovery, particularly for elite athletes. For these athletes, remedial massage therapy is a key component of their routine, helping to enhance performance, reduce muscle soreness, and prevent injuries. It promotes blood flow, alleviates muscle tension, and accelerates recovery, ensuring athletes maintain peak physical condition.

However, you don’t need to be an elite athlete to benefit from regular remedial massage. For those of us who engage in regular physical activity, taking care of our bodies is essential for maintaining health and preventing injury. Remedial massage therapy can help alleviate muscle tightness, improve flexibility, and aid in faster recovery after workouts. Despite its benefits, remedial massage and overall recovery are often overlooked aspects of fitness routines.

Many Northern Beaches locals lead active lifestyles, making recovery an essential part of their healthy habits. At BeachLife Physiotherapy, we offer remedial massage at our Narrabeen clinic to support your recovery needs. While we don't have a dedicated massage therapist at our Frenchs Forest clinic, our physiotherapists are skilled in providing massage and maintenance sessions. Prioritising recovery through remedial massage can enhance your overall fitness and well-being, helping you stay active and injury-free.

Women's Health - Frequently Asked Questions

Thu, 23 May 2024 21:17:12 GMT

Here are some of the questions our women's health physio's are commonly asked:

If I leak does that mean I have a weak Pelvic Floor?

Not always! It could also be:

You have an overactive pelvic floor
You haven’t emptied your bladder properly
Change or error somewhere along the pathway between your bladder and brain

Is my Ab separation bad and can I fix it?

The average abdominal separation is 3cm at rest (for everyone, whether they’ve had a baby or not)
YES! We can work on your control together! Due to hormone changes in your body there is potential for changes to occur at rest 2 years after birth. After this you can still work on your control when activated.

Why should I see a Women’s Health Physio during/after pregnancy if nothing is wrong?

Learn correct pelvic floor contract + relaxation
Education and tips on preventing and treating mastitis
Optimise bladder and bowel health
Guidance on safe exercise during pregnancy
Education on perineal massage
Pushing practice technique

Have any more??

Comment below or give us a buzz on 9970 7982 to book in today!

What Does An Exercise Physiology Assessment Involve?

Tue, 21 May 2024 00:08:28 GMT

An exercise physiology assessment is a comprehensive evaluation designed to create a personalised exercise program tailored to your unique health needs. At BeachLife Physiotherapy, our assessments begin with a detailed medical history review, where we consider factors such as previous injuries, metabolic health issues, cardiovascular conditions, and musculoskeletal imbalances.

Next, we conduct physical tests to assess your current fitness level, strength, flexibility, and endurance. These tests help identify any specific areas that need attention, such as muscle weaknesses or joint instabilities. For example, if you have a history of lower back pain, we will focus on assessing your core strength and spinal mobility.

Following the assessment, our exercise physiologists analyse the results to design a customised exercise plan. This plan is tailored to address your specific health concerns and fitness goals, ensuring that you can safely and effectively improve your health.

At BeachLife Physiotherapy, we offer these comprehensive assessments at our Narrabeen location and through home visits in the Northern Beaches and North Shore areas. By understanding what an exercise physiology assessment involves, you can better appreciate how it guides you towards achieving optimal health and wellness.

How Soon After Injury Should I See a Physio

Sun, 12 May 2024 22:31:18 GMT

Early assessment and intervention is critical to ensure the best recovery

Early intervention can prevent complications, reduce pain, and speed up healing. Physiotherapists assess the injury, develop personalised treatment plans, and start appropriate interventions like manual therapy, exercises, and other modalities. This proactive approach promotes tissue repair, restores function, and most importantly can help prevent the development of chronic (persistent) conditions. Moreover, early physiotherapy helps patients regain mobility and strength faster, minimising the impact of the injury on daily activities and overall quality of life. By prioritising early intervention, individuals can speed up their recovery process and return to their pre-injury level of function sooner.

Benefits of Exercise during Pregnancy

Sun, 12 May 2024 21:58:35 GMT

A lot of misconceptions still exist regarding exercise during pregnancy. Let's clear a few things up!

Exercise during pregnancy is incredibly beneficial. It boosts mood, energy levels, and reduces discomfort. Regular physical activity helps manage weight, prepares the body for labor, and enhances overall well-being. From strengthening muscles to improving circulation, exercise supports a healthier pregnancy and facilitates postpartum recovery. However, it's crucial to consult with a women's health physiotherapist before starting any exercise regimen during pregnancy. Together, you can develop a safe and tailored plan that considers individual needs, gestational stage, and any pre-existing conditions, ensuring both mum and baby reap the rewards of staying active throughout pregnancy.

Why Does My Back Hurt?

Fri, 10 May 2024 04:46:49 GMT

Lower back pain is the most common condition treated by physiotherapists. While there are many potential factors leading to back pain, below are 3 of the more common structures that are often involved:

Facet joint pain usually occurs when leaning backwards or twisting. It normally localises to one side of the back and can be quite sharp
Disc pain more commonly hurts when bending forwards. It usually hurts closer to the centre of the spine and spreads out. It quite often also shoots down one leg.
Sacroiliac joint pain usually presents just below the belt line on one side, hurts with prolonged periods of sitting, standing, and getting up from a chair. It can also refer into the glutes on that side.

Whatever type of lower back pain you are experiencing, we are here to help!

What is Tendinopathy?

Tue, 07 May 2024 07:11:24 GMT

Tendinopathy is one of the most common types of problems physio’s treat. But it can be very confusing to wrap your head around. Here’s a quick overview!

Tendinopathy refers to a condition where tendons, the tough tissues connecting muscles to bones, become painful and weakened due to overuse, aging, or injury. It often presents with pain, stiffness, and reduced mobility in the affected area. Strengthening and loading exercises are key components of tendinopathy management as they stimulate tendon adaptation and repair. Controlled loading helps to rebuild tendon strength, improve tissue tolerance, and promote collagen synthesis, ultimately aiding in the restoration of tendon function and reducing pain. By gradually increasing load through targeted exercises, tendons adapt and become more resilient, leading to improved recovery and long-term outcomes.

The Benefits of Supervised Exercise

Mon, 06 May 2024 23:46:11 GMT

Experience the unique benefits of supervised exercise with a Physio or EP

In a health setting, supervised exercise sessions offer invaluable benefits. With personalised guidance from our physiotherapists or exercise physiologists, clients receive exercises tailored to their specific needs and goals, ensuring effective movement to maximise effectiveness. Supervised sessions provide immediate feedback and adjustments, fostering faster progress and enhancing motivation. Our supportive environment encourages accountability and adherence to the prescribed program, leading to improved outcomes and long-term success. Whether recovering from injury or managing chronic conditions, the extra support and expertise can make all the difference in achieving optimal health and wellness.

We offer supervised exercise in one to one sessions, as well as our flag ship "Move Well" group exercise sessions, at both our Frenchs Forest and Narrabeen clinics!

Truth or Myth: Massage has to be painful to be effective?

Wed, 24 Apr 2024 02:47:29 GMT

�� Pain Doesn't Equal Gain in Remedial Massage! ��

A successful remedial massage focuses on alleviating discomfort and tension without causing pain, promoting relaxation and facilitating the body's natural healing processes. A painful remedial massage is counterintuitive, as the goal is to alleviate discomfort, not exacerbate it. Let's debunk this misconception once and for all!

Pain is not a prerequisite for progress. In fact, forcing through discomfort during a massage can often do more harm than good. Our bodies respond best to gentle, targeted pressure that encourages relaxation and improves circulation. When pain is present, it's a sign that the body is resisting, which can lead to increased tension and potential injury.

Effective massage therapy focuses on communication between therapist and client. It's about understanding your body's limits and working within them to promote healing and relieve stress. The skilled massage therapists here at BeachLife Physio will adjust pressure and technique based on your feedback, ensuring a comfortable and effective experience.

So next time you book a massage, remember: it's not about enduring pain, but about embracing relaxation and restoration. Trust in the healing power of gentle touch, and reap the benefits of true therapeutic massage. Book now with our awesome BeachLife Physio massage therapists at our Narrabeen and Frenchs Forest clinics today!

Exercise Physiology Explained!

Thu, 18 Apr 2024 04:51:58 GMT

An exercise physiologist is a specialised health professional who studies how the body responds to exercise and physical activity, employing their expertise to optimise performance, improve health outcomes, and prevent injuries. Let's learn more!

Restoring Comfort and Confidence: How Physiotherapy Can Help Manage Prolapse

Thu, 11 Apr 2024 04:30:53 GMT

Prolapse is a prevalent yet often overlooked condition that affects many women, causing discomfort and impacting their quality of life. Fortunately, physiotherapy offers effective solutions to manage prolapse and alleviate its symptoms.

Pre-Workout Nutrient-Packed Energy Bliss Balls

Fri, 05 Apr 2024 23:57:25 GMT

Finding the right pre-workout snack can significantly impact your performance during exercise. These nutrient-packed energy bliss balls are not only simple and easy to make but also provide the essential fuel your body needs before hitting a training session.

These nutrient-packed energy bliss balls are the perfect pre-workout snack to fuel your body with the right balance of carbohydrates, protein, healthy fats, and essential nutrients. Enjoy them before your next workout to optimise your performance and recovery, especially if you're working closely with a physio to achieve your fitness goals.

How Often Should I Get a Massage?

admin@beachlife.physio (BeachLife Physiotherapy) — Fri, 05 Apr 2024 04:39:37 GMT

In the hustle and bustle of our daily lives, taking time for self-care is essential.

But just how often should you get a massage?

Everyone’s needs are different and it’s important to pay attention to how your body feels. While there’s no one-size-fits-all answer, many experts recommend getting a massage once a month for general maintenance and stress relief. However, if you have specific issues or chronic pain, more frequent sessions may be beneficial.

Your massage needs help determine how frequent your visits should be:

Pain management = 1-2 times per week. If can be beneficial to have a series of sessions close together to acerbate the body's natural healing process and reduce recovery time so you can get back to routine!
Chronic pain = 1 per week. Continuing to treat regularly will help release the injured tissues and ensure further healing. As the pain levels reduce and function returns, you should then move into a maintenance program.
Maintenance of injury = 2-4 weeks. After you experience an injury, the possibility of re-injury is quite high, aka a 'flare-up'. A monthly session can help to break up the scar tissue, address any new injuries or niggles and work on improving posture and range of motion.
Injury prevention = 4-6 weeks. Those 'niggles' and minor discomforts? They're your body's way of signalling potential trouble spots. Regular massages can help identify and address those issues before they escalate into more significant injuries.
Relaxation = monthly. Where you do a lot of exercise or poor posture from your desk job, a regular massage is a great idea to keep the stress levels down. If you can manage to schedule a regular massage for yourself, you are investing in your health and looking after you mind and body!

Consider scheduling your sessions in advance to stay on track with your self-care routine. Remember, self-care isn’t selfish—it’s essential for your overall health and happiness. So go ahead, book that massage and treat yourself! You deserve it.

Sheridan and Sue are available at Narrabeen and Frenchs Forest! Health fund rebates available.

The importance of sleep

Mon, 27 Nov 2023 23:04:31 GMT

What is sleep?

Sleep is a naturally recurring state of mind and body
Sleep is controlled by our circadian rhythm .
This runs 24 hours/day
The clock is controlled by a part of the brain known as the suprachiasmatic nucleus (SCN).
When this clock tells your body to sleep, a hormone known as melatonin is involved.

Importance of sleep

Sleep is vital for health and well-being in children, adolescents, and adults.
Healthy sleep is important for
Cognitive functioning,
Mood,
Mental health,
Cardiovascular, Cerebrovascular,
Metabolic health,
Athletic performance
Reduces the risk of accidents and injuries
Chronic insufficient sleep is associated with
an increased risk of mortality
several medical epidemics including diabetes, obesity, and cancer

Stages of sleep

There are 4 stages of sleep

Quality of sleep is just as important as Quantity.

Getting REM sleep is highly important. REM sleep plays a role in memory consolidation, emotional processing, brain development.

Recommended hours of sleep

Teen (14-17 year) = 8-10 hours of sleep
Young adult (18-25 years) =7-8 hours of sleep
Adult(26-64 years) = 7-9 hours of sleep
Older adult (64+ years) =7-8 hours of sleep

What can affect sleep?

Our sleep is affected by internal and external factors

Day/night (time zones)
Blue light eg phones, computers
To much Alcohol or caffeine
Irregular sleep schedule
Timing of meals and foods consumed
Physical pain & stress

5 Myths about Lower Back Pain

Thu, 20 Jul 2023 00:40:28 GMT

Here are some common myths surrounding lower back pain:

Lower back pain is a prevalent condition and there are several myths and misconceptions associated with it.

Myth 1: Rest is the best treatment for lower back pain

While it's important to avoid activities that exacerbate the pain in the acute phase, prolonged rest and inactivity can actually hinder recovery. Gentle movement, exercises and staying active within your pain tolerance are generally recommended for managing lower back pain.

Myth 2: Lower back pain is always caused by a serious structural problem

Most cases of lower back pain are not caused by a serious underlying structural issue, such as a herniated disc or spinal fracture. The majority of lower back pain is due to muscle strains, sprains, or overuse injuries. However, it's essential to have a proper evaluation by a healthcare professional to determine the specific cause of your pain.

Myth 3: Imaging tests always reveal the cause of lower back pain

While imaging tests like X-rays, CT scans, or MRIs can be helpful in certain cases, they do not always provide a definitive explanation for lower back pain. Many people without symptoms also have structural abnormalities in their spines. Therefore, imaging is usually reserved for cases where there are specific indications based on the clinical evaluation.

Myth 4: Surgery is the only solution for lower back pain

Surgery is rarely the first-line treatment for lower back pain. Most cases can be effectively managed with conservative treatments such as physical therapy, exercise, pain medication, and lifestyle modifications. Surgery is typically reserved for individuals with severe and specific conditions that have not responded to conservative treatments.

Myth 5: Exercise will make lower back pain worse

On the contrary, appropriate exercise and physical activity can actually help alleviate lower back pain. Strengthening the muscles supporting the spine, improving flexibility, and maintaining a healthy weight can help prevent and manage lower back pain.

Remember, it's crucial to consult with our health professionals for an accurate diagnosis and appropriate management of lower back pain.
We can help debunk myths, provide evidence-based advice and guide you toward the most effective treatment options for your back problems.

Exercise Physiology at BeachLife Physio

Thu, 20 Apr 2023 00:50:16 GMT

Introducing ... Exercise Physiology

BeachLife Physiotherapy is thrilled to welcome Borja Lorenzo to our team of health professionals for 2023. Borja is our first Exercise Physiologist, and he has hit the ground running!

We have already received overwhelmingly positive feedback about Borja’s systematic programming of our Move Well exercise classes, as well as his ability to look at the big picture to construct an exercise routine that factors in ALL the relevant areas that must be considered when designing a truly personalised program.

Borja takes all facets of health into consideration - diet, sleep, stress, injury and comorbidities such as heart disease, neurological conditions & diabetes (plus many more) when designing a program that you can perform in the clinic, at home or at the gym.

What is Exercise Physiology?

Accredited Exercise Physiologists (EP for short) specialise in clinical exercise interventions for people with a broad range of health issues. Those people may be at risk of developing, or have existing, medical conditions and injuries. The aims of exercise physiology interventions are to prevent or manage acute, sub-acute or chronic disease or injury, and assist in restoring one’s optimal physical function, health or wellness. These interventions are exercise-based and include health and physical activity education, advice, support and lifestyle modification with a strong focus on achieving behavioural change.

Having an EP on board adds another dimension to BeachLife’s ability to keep you strong, healthy and feeling great.

Borja currently works out of our Northbridge practice but given the positive impact we’ve already seen in our BeachLife community we are working towards having exercise physiologists on staff at all 3 of our locations.

Borja is available for classes (book in ASAP as they are filling up quickly), one-to-one assessment & exercise programming/planning and one to one exercise therapy.

Book online or for more information call us on 9967 0284!

Reducing your risk of injury as a runner

Tue, 18 Apr 2023 00:55:23 GMT

Tips for reducing injury as a runner.

It is estimated that about 80% of running injuries are overuse injuries so its extremely important to plan your training and recovery to manage your load correctly.

TIP 1: 10-15% rule :

Don't increase your running load by more than 10-15% per week (distance , speed , elevation etc.)

TIP 2: Do cross training while injured

By performing non-impact activities such as swimming or biking can maintain fitness without aggravating an injury.

TIP 3: Shorten step length and increase step rate (Ideal cadence 165-185)

TIP 4: Modify variables in your training:

For example , elevation , cadence, speed etc. This reduces the load on certain body parts while running.

Benefits of Dry Needling

Mon, 17 Apr 2023 23:47:40 GMT

The Benefits of Dry Needling

Dry Needling has many benefits such as :

1.Reduces pain.

2.Relaxes muscle spasm and tension.

3.Improves range of movement.

4.Promotes healing by increasing blood flow.

Come try out dry needling at BeachLife Physio , by booking online or calling 02 9970 7982!

Do I need a scan ?

Sat, 15 Apr 2023 01:47:57 GMT

When to get a scan and When not to get a scan.

Imaging is a useful diagnostic tool. However, if not necessary it is avoided due to cost and radiation exposure.

You will be referred for imaging if your physio suspects you have a condition that requires specialised treatment such as a broken bone requiring a cast.

You won't be referred for a scan if your rehab is progressing as your physio expects.

You won't be referred for a scan if your physio thinks the information gained won't change your treatment plan.

Changes on imaging do not always reflect symptoms.We treat how you are feeling and moving, not your scan result.

Optimising Sleep Reduces the Risk of Musculoskeletal Injury

Sat, 11 Feb 2023 04:08:50 GMT

Tips to Help Improve Your Sleep

Optimising sleep can help reduce the risk of injury! Protocols will vary person to person depending on their lifestyle factors, however these principles can be utilised to help improve quality of your sleep.

There is increasing evidence showing sleep duration/quality can have a direct affect on musculoskeletal injury incidence. On top of this sleep is the foundation of mental health, cognitive health and performance!

Here are a few evidence based behavioural tools that you can utilise to optimise your sleep!

View direct morning sunlight within 30-60 minutes of waking
Will help you fall asleep and stay asleep at night, and optimize cortisol & adenosine levels
Avoid overhead and fluorescent light as much as possible close to bed time
Bright light can hinder melatonin production
Trying to maintain a consistent sleep schedule (-/+ 1 hour)
Avoid caffeine, large meals and alcohol at later times of the day
Try to decrease body temperature in preparation for bed
Having a hot shower or bath before bed
Keeping the sleep environment cool
Performing physical exercise upon waking or during the day
This can help increase your body temperature earlier during the day to make you feel more alert
Having a sleep ritual
Thinking of sleep as a gradual state that is we transition into rather than an on/off switch!

References:
Sleep duration and musculoskeletal injury incidence in physically active men and women: A study of U.S. Army Special Operation Forces soldiers - https://pubmed.ncbi.nlm.nih.gov/32061551/

Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults - https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3001571

Meal Timing Regulates the Human Circadian System - https://www.cell.com/current-biology/fulltext/S0960-9822(17)30504-3

Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light - https://www.nature.com/articles/s41598-019-52352-w

Books: Why We Sleep - Matthew Walker

Shin Splints

Tue, 31 Jan 2023 04:19:20 GMT

Shin Splints

Have a niggle in your shin that you just can't shake? Ever wonder what shin splints are or why we get them? ��

Check out Cassie's tips and tricks on all things shin splint related!

Local Ideas to get Active (that don't involve a gym)

Sat, 14 Jan 2023 01:10:16 GMT

You don't need a gym membership to get active. These are a few fun ideas that will help get your body moving while also getting some fresh air.

Is Your New Year's Resolution to be More Active?

Thu, 29 Dec 2022 01:49:16 GMT

Tips to Reduce Your Risk of Injury

It's almost time to commit to your 2023 resolutions! If you're looking to exercise more or increase your level of activity, have a read of some of our injury prevention tips!

Graded Exposure

Some injuries come from doing too much too soon, try to start small and gradually increase the amount you’re doing over time (eg. if you want to run 10kms, start with running / walking intervals, over time decrease the walking amount and increase the running amount)

Consistent Training Load

A lot of injuries occur when people give all or nothing (eg. no exercise for 1-2 weeks, followed be a steep increase of exercise to make up for it). Try to keep your training load relatively consistent, and if you’re unable to - back to graded exposure.

External Stressors

Like every other injury, pain and injury is multi factorial and can be affected by other factors in your life, eg stress, lack of sleep, poor diet, work load. It’s helpful to be aware these factors may increase risk of injury and address them accordingly.

How to Strengthen Your Back When it Hurts to Bend Forward

Mon, 12 Dec 2022 01:26:00 GMT

Strengthen Your Back

After an a lower back pain incident, bending forward can be an aggravating movement.

When getting back into training, you can indirectly target the back through movements without bending forward.

Give these ago if you are wanting to get back into training or need a starting point.

Remember to start slow, light and build up your tolerance over time.

Are you hoping to get to the snow this winter?

Wed, 15 Jun 2022 01:49:16 GMT

Prevention is better than cure!

Improve your movement this coming winter sport season and reduce your risk of injury.

Our Physiotherapists can tailor a strengthening program to suit your specific sporting needs. Call us now to book - 9970 7982

Knee Pain: Common Sources

Wed, 18 May 2022 01:37:59 GMT

Knee Pain

Knee pain c an be the result of an ACUTE INJURY (like the knee twisting during a jump)

or...

GRADUAL ONSET OF PAIN can come from a change in load (eg increase in running distance)

When should you see your physio?

ACUTE INJURY: within 3 days of injury - To manage inflammation and return to pain free walking

GRADUAL ONSET OF PAIN: ASAP - Continuing to exercise or overload the joint or muscle can continue and worsen the pain

Studies indicate that after 12 months, not only does physio-guided exercise provide more pain relief than steroid injections, it can also increases a person's ability to walk, move up and down stairs, and perform other daily functions.

Our Hip & Knee specialty program is ideal for helping you achieve these outcomes.

Common Sources of Knee Pain

Proximal Hamstring Tendinopathy

Fri, 01 Apr 2022 01:35:12 GMT

Proximal Hamstring Tendinopathy (PHT)

What is PHT?

Tendinopathy occurs when the load (amount of activity) of the tendon exceeds what the tendon can tolerate. This usually happens due to an increase in activity, i.e. increased running (speed, uphill, etc) or increased sitting. The pain can occur at the beginning of an activity, may or may not ease during the activity, and linger long after the activity ends. PHT is an overuse injury that originates where the hamstrings attach into ischial tuberosity (the bone which you sit on).

Treatment of PHT

Initially avoiding aggravating activities should help to settle symptoms.
Once pain has settled it is extremely important to see through a progressive resistance rehabilitation program.
Quite often once pain is settled people will go back to their activity to find the pain will return. This is because it's important to increase the amount of load the tendon can tolerate and gradually reintroduce aggravating activities.

Here at Beachlife Physiotherapy, we offer consults to assess and treat Proximal Hamstring Tendinopathy as well as running assessments to ensure you're doing everything correctly while you're out on the road or trail! Call (02) 9970 7982 to find out more!

Hamstring Injury & Prevention

Thu, 31 Mar 2022 01:57:21 GMT

Hamstring Injury & Prevention

Hamstring strains

- A hamstring strain is pain on the back of the thigh, caused by a rapid contraction or an excessive stretch of the hamstring muscles and are very common in sports that involve a lot of high speed sprinting and kicking.

- Hamstring injuries are one of the most common injuries in sport, and causes significant loss of training and competition time. Generally between 2- 6 weeks.

- They also have a high re-injury rate which is why the rehabilitation and management of hamstring strains is so important.

How do they occur?

- There are 2 types of hamstring strains characterised by their mechanism of injury and how they occur.

- Type 1:

Occurs with a maximal contraction of the hamstrings, generally during high speed running activities.

This is the most common type.

Common in sprinting, track and field events and sports such as AFL and soccer.

- Type 2:

It occurs with slower movements into an excessive stretch / through a greater range of movement.

Most often seen in soccer players and ballet dancers.

Common with kicking, sliding into a tackle, doing the splits, etc.

Risk factors

- Previous hamstring tear:

Nearly 1/3 of injuries recur within 1 year of returning to sport, which is why proper rehabilitation is so important.

- Increased fatigue:

Over training without sufficient time for muscles to recover can lead to fatigue and a tight feeling of the muscles.

- Poor strength of the hamstrings:

When the load placed upon the hamstrings (amount of activity, type of activity) exceeds the capacity / strength of the hamstrings.

- Tight hamstrings:

Having sufficient range of motion in the hamstrings required to do the particular activity.

Management & prevention

- Management of hamstring strains and prevention are similar as they both have a major focus on strengthening.

- Hamstring strengthening programs (e.g nordic program) has shown to reduce hamstring injuries by 65-70%.

- Injuries occur when forces on the muscle exceed the capacity of the muscle. Therefore increasing the strength (capacity) of the muscle and raising the safety threshold for injury.

- Sprint training is specific to the injury mechanism and is thought to activate the hamstrings more than any other exercise. Studies have shown a block of sprint training may improve management and performance as well as play a role in injury prevention.

Here at Beachlife Physiotherapy, we have experience in rehabilitating and preventing hamstring tears to get you back to your sport as quick as possible! Call (02) 9970 7982 to find out more!

Tips to Reduce Pain While Running

Fri, 25 Mar 2022 01:23:59 GMT

Do you get pain while running?

Here are some tips we've put together to help you reduce pain while running before Beach2Beach August this year.

Reducing the Risk of Running Injuries

Wed, 23 Mar 2022 04:42:24 GMT

Tips to Reduce Injury Risk While Training for the Beach2Beach

Here are some tips on how to reduce the risk of injuries from running. Take a note of these Beach2Beach participants! ��‍♀️��

BeachLife will be providing physiotherapy services to the Beach2Beach competitors on race day, so make sure to come and say hi! ��

How Do You Respond to Pain?

Wed, 23 Mar 2022 04:27:32 GMT

How Do You Respond to Pain?

'Catastrophic misinterpretations of pain as being harmful may give rise to pain-related fear, which in turn can initiate avoidance behavior intended to avert bodily threat. When protective action serves to reduce genuine bodily threat, it is highly adaptive, but when pain persists beyond healing time and turns chronic, it may paradoxically increase suffering and disability' - Meulders (2019)

The Fear Avoidance Model shows how interpretation of pain can lead to disability and the continuation of pain.

Avoidance can be adaptive in the short term, but highly problematic in the long term. So starting with small and easy movements that you are comfortable with is a good first step in managing your pain.

Pain is defined as "an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage "- International Association For The Study of Pain

Pain often leads to inactivity or 'Rest', but is this best option?

During a consultation, we want to determine the factors that influence pain.

The way we respond to these factors and pain can affect our pain experience.

When pain persists beyond tissue healing times, An increase in negative moods, catastrophizing and fear of movement, can direct us towards an avoidance cycle and disability.

By learning about pain, setting valued life goals and progress movement, we can aim to get out of the avoidance cycle and towards recovery. However, identifying the avoidance strategies will challenge commonly held beliefs about pain and movement.

Don't fear movement, fear not moving!

Back Pain Mythbusters

Wed, 23 Mar 2022 04:08:03 GMT

Back Pain Mythbusters

Sometimes it's hard to know what is fact or fiction when it comes to our bodies and pain. Our Best Life programs provide a great opportunity to recontextualise your perspective and learn how to live your best life! If you're interested in joining our Hip & Knee or Lower Back program, we are currently taking bookings for our April sessions. Our fantastic physio team will lead you through a 10-week program that includes education sessions, exercise classes, and the tools needed for long-term health ��️‍♀️��

Visit https://www.beachlifephysio.com/better-life-programs to find out for about our programs.

Improve your Running Performance

Wed, 16 Mar 2022 06:34:50 GMT

Tips to Improve Performance while Training for the Beach2Beach

Below are some tips for those of you running the Beach2Beach on the 27th of March or for anyone who wants to improve their running performance. BeachLife will be providing physiotherapy services to the Beach2Beach competitors on race day, so make sure to come and say hi!!

Tip #1: Improve Endurance

Improve endurance in the muscles used in running, such as the quadriceps, glutes, hamstrings and calves. Endurance is improved by completing high repetitions of exercises, such as 3 sets of 20 reps.

Exercises can include: Squats, Walking lunges, Skipping

Tip #2: Improve Power

Improve power in the muscles used in running, such as the quadriceps, glutes, hamstrings and calves. Power is improved by completing exercises at high speed and high intensity.

Exercises can include: Squat jumps, Hops for distance, Box jumps

Tip #3: Set a Goal

Set a realistic goal time for the run, then divide this into smaller intervals (such as 1km). In training complete intervals at the goal speed with either rest or slower intervals in between.

For example: Complete 13kms in 80 mins. 1 km= 6 min 10 sec. Train intervals of 1km with 3 mins slow jog in between

Tip #4: Strengthen Tendons

Strong and healthy tendons enhancing your performance and allow you to keep pushing your running. Weak and painful tendons will stop you training. Incorporate tendon loading into your training. Beach2Beach 2021 competitors get 50% off their first appointment.

Tip #5: Performance Edge

BeachLife Physio specialises in bridging the gap between injury recovery and athletic performance. Our 'Performance Edge' classes help you reach your peak athletic potential while building resilience to injury. Beach2Beach 2021 competitors get 50% off their first appointment.

5 stretches to do at your desk

Tue, 22 Feb 2022 01:49:15 GMT

5 Stretches to do at your Desk

1️⃣ Seated Cat / Cow
2️⃣ Seated Spine Rotation
3️⃣ Seated Glute stretch
4️⃣ Upper Trapezius Stretch
5️⃣ Seated Hamstring Stretch

This routine is a great way to break up your workday and keep your body moving! We recommend doing these stretches a couple of times throughout the day! We generally recommend 30 seconds each side. Don’t forget to stand up and move around throughout the day.
This entire routine will take less than 5 minutes to complete.

#beachlifephysio #stretching #active #workingfromhome

PERFORMANCE EDGE

Wed, 29 Dec 2021 01:30:50 GMT

PERFORMANCE EDGE

Performance Edge is BeachLife Physiotherapy's Strength and Conditioning program. These classes are for those interested in going beyond traditional rehabilitation and into the human performance sphere.

While we are dedicated to improving your overall athleticism, what separates us from other Strength and Conditioning programs is our focus on injury prevention. A key component of the Performance Edge program is helping you to develop far greater physical durability and resilience to injury.

If you have been repeatedly sidelined from your sport and physical activity due to persistent or recurrent injuries, then this is the class for you. We tailor the program to be suitable for weekend warriors, recreational athletes, elite athletes and everyone in between.

So whether you're a golfer trying to add 20m to your drive, a soccer player returning to action after an ACL injury, or a surfer being kept out of the water with a niggly shoulder, our Performance Edge classes have got you covered.

Performance Edge classes are for people who;

Scored 14 or higher on the FMS
Are dedicated to their sport, exercise and physical activity
Are looking to reach their athletic potential and become far more durable - fewer injuries, better performance
Are willing to put in the hard work to achieve their physical goals

Movement & Mobility Classes

Thu, 23 Dec 2021 01:10:09 GMT

MOVEMENT & MOBILITY

If you are constantly feeling stiff, sore and unable to perform simple movements like picking something up from the floor, or putting on your shoes, then this is the class for you.

Any region of the body can move poorly due to muscle tightness, joint stiffness, or poor movement control. Often it is a combination of 2 or all 3 of these factors that limit your ability to move well.

We use a combination of foam rolling, trigger point release, active stretches, joint mobilisations and eccentric strengthening to maximise your body's ability to perform through a full range of motion.

Mobility classes are for people who;

Constantly feel stiff and are rigid in their movement
Can’t reach their toes without bending their knees
Struggle to put their socks and shoes on
Take an hour or so to get moving of a morning

Move Well Classes

Thu, 23 Dec 2021 00:57:36 GMT

MOVE WELL

These classes are Pilates inspired exercises for core strength, stability and mobility. We use a variety of equipment to focus on the specific muscle groups that optimise movement. Exercises are tailored to your level to help achieve your goals.

A great way to activate the core muscles, improve hip and pelvic stability and posture without overloading the body! Perfect for those with long-term dysfunction and pain, as well as those looking to improve and maintain muscle, bone and joint health.

Move well classes are for people who;

Are looking to achieve healthy, pain free movement
Want to work on a combination of strength, flexibility, balance and coordination
Want to enjoy their day to day activities without pain limiting them
Plan on continuing to move their body well and often throughout their lives

Move Well classes are also suitable for people who have osteoarthritis, rheumatoid arthritis, osteoporosis or osteopenia

5 Tips for Reducing Stress when Working from Home

Tue, 31 Aug 2021 01:08:00 GMT

Tips on How to Reduce Stress When Working From Home

Tip #1: Ceate a daily routine that includes breaks and exercise

Tip #2: Start your day right with some exercise and a healthy breakfast. Avoid rolling out of bed late and starting work in your pyjamas.

Tip #3: Take a real lunch break, don't eat lunch at your desk.

Tip #4: Separate your work from your home life. Finish work at a set time, don't let it take over your relaxation time.

Tip #5: Tune in to our FREE Just Move exercise class for a 15 minute break at 1pm daily. See link below :)

https://us02web.zoom.us/j/87555195921?pwd=eWNVdXJub0dOajc5YnlmbXdmNW5wZz09

5 Quick Stretches for Desk Workers

Wed, 25 Aug 2021 03:00:25 GMT

5 Quick Stretches that you can do at your desk!

On top of these stretches, an excellent goal is to get up and move around for 5 minutes after every 25 minutes of sitting. If not that, then 5 minutes for every 55 minutes of sitting. This has been shown to not only be good for your body, but also to increase productivity at work.

Need more motivation to move?

Our Just Move lunchtime exercise session is a physio-led, 15 minute movement flow session that aims to get you up out of your seat! This will improve mobility, core strength, and will re-energise you for the afternoon so that you can be more productive.

You can join in on Zoom every weekday at 1pm starting today!

Zoom meeting details:

Meetin ID: 875 5519 5921

Passcode: kWEa8F

Stretch #1: Chest Stretch

Exhale as you lift your hands up and pull your shoulders back

Stretch #2: Shoulder Shrug

Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can.

Stretch #3: Neck Stretch

Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder.

Stretch #4: Spinal Twist

In a seated position with the feet flat on the floor, contract the abs and gently rotate the torso towards the right, using your hands on the chair handles to help deepen the stretch.

Stretch #5: Torso Stretch

Seated or standing, lace the fingers together and stretch them up towards the ceiling.

Misconceptions About Intervertebral Discs

Wed, 28 Jul 2021 22:46:06 GMT

Did You Know: Discs Don't Slip

Have you been told you have a slipped disc? This enduring myth leads people to believe that their spine is some brittle, fragile structure, leading them to avoid perfectly normal movements and activities. While it is possible to injure an intervertebral disc, the disc itself is firmly fixed between the vertebra and cannot "slip". Your spine and the structures that make it up are far stronger than you realise.

If you have been told you have a "slipped disc" in your neck or back, we would strongly ENCOURAGE you to see your BeachLife Physiotherapist for an updated PERSPECTIVE on what is causing your neck or back pain.

There is far more that you can do to influence your recovery and manage your pain than you realise, and truly understanding your neck or back pain is a critical part of the process.

A common misconception about low back pain is that "Disc bulges must be painful"

Studies have shown that about 1/3 healthy, pain free 20 year olds have at least one disc bulge present on their low back MRI scan. And this number continues to rise as we age.

The upside --> You may see a disc bulge or herniation present on your scan without it causing you any pain whatsoever

What about sciatica?

Even if you are one of the unlucky ones with nerve root irritation, studies indicate that the vast majority of sciatica cases from a herniated disc recover without surgery

If you are unsure what the cause of your back pain is and don't know where to begin, it's time to visit your BeachLife Physiotherapist.

Tips for Keeping Active at Home

Tue, 13 Jul 2021 22:02:53 GMT

You can still exercise in lock down!

Remember we need to:

- Get up and move around every 45-60 minutes

- Complete 150 minutes of moderate activity per wk (walking) OR 75 minutes of vigorous activity (jogging)

- Eat healthy food and drink plenty of water

Motion is Lotion!

Below are some simple exercises you can do at home

If you need any further help, our physiotherapists are here to help!

We are even available for remote consultations if you are unable to leave your home!

Book an assessment with our physios:

Call (02) 9970 7982

Book online at beachlifephysio.com

Common Golfing Injuries

Tue, 29 Jun 2021 23:01:09 GMT

Common Golfing Injuries
How Physio Can Help

The Demands of Golf

Golf isn't the walk in the park you might expect it to be!

There are millions of participants worldwide, with a wide variety in age
Players walk up to 10km per 18 holes

The sport requires strength, endurance, power and flexibility - over and over again!

Common Golfing Injuries

A number of common injuries are seen in golfers, including;

Back Pain (up to 30% of injuries in golfers)
Overuse injuries of the elbow, shoulder, hip and knee
Side-specific or unilateral injuries, as poor swing patterns can really highlight asymmetries in the body

What Can Physio Do For Golfers?

Did you know that physiotherapy offers a number of services for golfers?

Screening: assessment of a golfer's quality of movement, strength and power
Treatment: release of tight musculature structures, mobilisation of stiff joints, correction of any poor movement patterns
Exercise Therapy: stretches, warm up techniques and exercises used to maximise gains made in the clinic!

Give those two exercises a try, and if you need any further help with your golf game, our physiotherapists are here to help!

Book an assessment with our physios
Call (02) 9970 7982 or book online

Exercise & Ageing

Wed, 19 May 2021 04:17:56 GMT

Exercise & Ageing

You are probably aware that exercise has a multitude of benefits, but did you know that exercising throughout your lifetime can slow down ageing?

Researchers at the University of Birmingham and King's College London have found that staying active keeps the body young and healthy.

When comparing men and women between the ages of 55 and 80 who have exercised regularly throughout their lives, with adults in the same age bracket who did not partake in regular exercise, marked differences were identified.

Differences:

Loss of muscle mass and strength was substantial in the non exercisers, yet minimal in the exercise group
The exercise groups cholesterol and body fat did not increase with age as it did in the non exercise group
The men in the exercise group maintained health levels of testosterone, while the non exercise groups levels had dropped significantly over time
Interestingly the exercise group appeared to have an immune system that had not aged nearly as much as the non-exercise group, with the exercise groups bodies producing as many T-cells (which play a crucial role in the immune response) as healthy young people

At BeachLife Physio we want to see people exercising throughout their entire lives, to help them live a LONG and HEALTHY life. If pain and injury are barriers to you performing regular exercise, speak to your physiotherapist and they will work with you to formulate a plan, and get you back on the right track!

Proximal Hamstring Tendinopathy

Mon, 15 Mar 2021 04:46:41 GMT

Proximal Hamstring Tendinopathy

Proximal Hamstring Tendinopathy (PHT) is an overuse injury that originates where the hamstrings attach into ischial tuberosity (the bone which you sit on).

What is PHT?

Tendinopathy occurs when the load (amount of activity) of the tendon exceeds what the tendon can tolerate.

This usually happens due to an increase in activity, i.e. increased running (speed, uphill, etc) or increased sitting.

The pain can occur at the beginning of an activity, may or may not ease during the activity, and linger long after the activity ends.

Common Characteristics of PHT

A deep localised pain in the buttocks area where the hamstring attaches
Pain with running, particularly up hill
Pain with deep squats and lunges
Pain with deadlifts, especially romanian or straight leg deadlifts
Pain with prolonged sitting

Treatment

Initially avoiding aggravating activities should help to settle symptoms.
Once pain has settled it is extremely important to see through a progressive resistance rehabilitation program.
Quite often once pain is settled people will go back to their activity to find the pain will return. This is because it's important to increase the amount of load the tendon can tolerate and gradually reintroduce aggravating activities.

Shoulder Pain & Injury

Mon, 04 Jan 2021 04:22:37 GMT

Shoulder Pain & Injury

Shoulder pain is a very common problem. It can occur due to traumatic injury such as a fall or during contact sport, or as random and gradual onset of pain.

Shoulders + Injuries:

A dislocation most commonly occurs with a fall onto the shoulder or on an outstretched arm.
Repetitive throwing in sport may cause ligaments to become more lax over time causing shoulder instability or labral tears.
Tendinopathies and impingement occurs when load is placed on the muscles, tendons, or joint that exceed it's capacity.

Common shoulder injuries/pathologies:

Dislocation / subluxation
Impingement ('subacromial pain syndrome')
Rotator cuff tendinopathy
Rotator cuff tear (traumatic or degenerative change with age)

Why are shoulders susceptible to pain and injury?

The shoulder joint is one of the most mobile joints in the body.
To allow for the amount of mobility the shoulder needs, it compromises on it's stability.
Due to this, the joint relies heavily on the soft tissue for stability, primarily the rotator cuff muscles.

Relevant anatomy of the shoulder:

The rotator cuff muscles lie on either side of the shoulder blade and attach into the head of the arm. Their job is to stabilise the joint as you move your arm about.
The shoulder is closely linked to the neck and thoracic spine through nerve innervation and musculature and can often be the cause of shoulder pain.

Plantar Heel Pain

Tue, 08 Dec 2020 03:57:47 GMT

Plantar Heel Pain

Plantar Heel Pain (PHP) is a common condition which causes pain around the heel and arch of the foot. It is commonly seen in runners, and people with active lifestyles. The good news is that PHP is a treatable condition, that doesn’t need to be the reason for your pain! Physiotherapy has been proven to be effective in reducing pain associated with PHP.

Plantar Heel Pain is a term used to describe pain that originates from soft tissue structures around the heel, and that can extend into the ankle or the arch of the foot.

A common misconception of Plantar Heel Pain (PHP) is that the cause of the pain is a "heel spur". In fact, only a small percentage of PHP patient's have a heel spur, and these bony growths aren't always the cause of heel pain.

Common Characteristics of PHP:

Pain with the first step in the morning
Pain which improves with walking/movement
Pain when touching areas over the heel, plantarfascia and arch of the foot

Treatments for Plantar Heel Pain can include:

Managing the amount of running/activity performed over a period of time
Strengthening of specific muscles to allow correct & safe technique
Taping techniques/orthotics to offload certain structures in the foot

Benefits & Interesting Facts About Massage Therapy

Tue, 03 Nov 2020 22:25:08 GMT

5 Benefits of Massage Therapy

Apart from it feeling amazing her are 5 benefits of Massage Therapy! Whether it's to relieve stress or to just treat your body with a little bit of TLC. Book now to treat yourself with a massage.

#1: Provides Relief from Postural Stress

#2: Reduces Muscle Pain

#3: Massage Therapy Lowers Stress and Anxiety

#4: Boosts Your Immune System

#5: Helps You Get A Good Night’s Sleep

5 Interesting Facts About Massage Therapy

#1: Massag e uses touch to stimulate the release of endorphins, the body’s natural pain killers. There are approximately 5 million touch receptors in our skin, with 3,000 in a finger tip alone.

#2: It has been said that massage is one of the oldest and simplest forms of healthcare. It is depicted in Egyptian tomb paintings as well as mentioned in ancient Chinese, Japanese, Indian and ancient Greek texts.

#3: Many musculoskeletal conditions treated by massage therapy are best treated with medium to light pressure, which busts the myth of no pain no gain!

#4: Regular massage therapy sessions have been found to have health benefits such as lower blood pressure, improved body posture and circulation to name a few.

#5: There are around 75 forms of massage used today.

Running - Road vs Sand

Thu, 03 Sep 2020 06:41:03 GMT

Pro's & Con's of Running on the Road and Sand

Running on sand requires 1.6x more energy expenditure than running on solid surfaces.

Exercising on sand places lower impact and ground reaction forces on joints such as the ankles and knees.

Running on unstable surfaces, such as sand, can aggravate recent injuries as it modifies running technique.

Running on unstable surfaces engages & strengthens the small stabilising muscles in the foot and ankle.

In summary, running on sand can increase the intensity of your workout and strengthen muscles that wouldn't normally be worked by running on the road. On the other hand, running on uneven surfac es can increase your injury risk and muscle soreness if you haven't had any graded exposure to this type of exercise before.

Returning to Weekend Sport

Tue, 14 Jul 2020 06:10:28 GMT

GUIDE TO: Returning To Weekend Sport

There are a number of dynamic warm up routines, created by sports governing bodies, that are designed to limit the number of common injuries seen throughout the season. Here at BeachLife Physio, we've been brushing up on these routines, ready for the resumption of weekend sport over the coming weeks.

Check out some of the following exercises, you may like to incorporate into your existing warm up routines!

1. The Netball 'Knee' Program

Diagonal + ball - focusing on change of direction an d landing technique

Y-Drill Dodge + Ball - a reactive deceleration and catching ball

2. Dynamic Warm-up - Rugby Focused

Zig Zag Through Cones

Single Leg Bounds and Diagonal Hops

Open and Close the Gate

3. Football - FIFA 11+

Change of Direction - Outside Leg
Nordic Hamstring Exercises
Lateral Shuffle with Shoulder Contact

Returning to the Gym?

Mon, 29 Jun 2020 04:53:27 GMT

BeachLife Physio's Guide to: Returning to the Gym

Tip #1: Start Slowly

Allow your body to readjust, especially if you're performing movements that you haven't practiced in a long time. Ideally, activity levels should be gradually increased to pre-COVID levels over a 6-8 week period.

Tip #2: Warm Up Is Critical

Ensure that static and dynamic movements, specific to your workout, are incorporated into your warm up to best prepare your body for a gym session.

Tip #3: Utilise Coaching Staff

Gym staff members and coaches will have lots of suggestions to ensure that you are training at your best and don't go too hard, too early! A personalised training program, created with your goals in mind, could be key to avoiding injury as training at the gym starts to ramp up!

Tip #4: Recover Correctly

- Stay hydrated, even after completing your session.

- Warm down: some gently exercise or stretching after a session can help muscles recover quicker.

- Foam roll between workouts to release tight muscles.

Do you fear your foam roller?

Mon, 01 Jun 2020 06:22:43 GMT

Foam Roller Strengthening Exercises

1. The Romanian Deadlift

Place one flat end of your foam roller on your right foot and place your right hand on the other end, near your hip
Slightly flex the left knee and then with your right foot off the ground, hinge forward at the hips
Use your left gluteal muscles to stabilise the left leg and hinge as far forward as comfortable
Repeat 10 times, and then repeat the process on the left side
AIM FOR: 2 sets of 10 reps (each side)

2. The Bird-Dog: Roller Edition

Place a towel over your roller to protect if from your knees
Knell with your hands underneath your shoulders and both knees on the roller
While engaging your core, slowly straighten your right arm and left leg, while ensuring you stay balanced on the roller
Return to the kneeling position slowly, and then repeat with the left arm and right leg
AIM FOR: 3 sets of 12 (6 each side)

3. Tabletop Heel Taps

Lay down on your foam roller with the roller running along your spine
Lift both feet from the floor and have both your hips and knees bent to 90 deg (I.e. tabletop)
Ensuring your back stays flat on the roller, touch the ground slowly with one heel then return to the tabletop position and repeat with the opposite leg
AIM FOR: 2 sets of 20 (10 each leg)

4. Scapula Control: Roller Edition

Place your foam roller horizontally against the wall at approx. chest height
Rest both of your forearms against the roller and stabilise your shoulder blades by slightly squeezing them together
Roll the roller up and down with your forearms, ensuring your shoulder blades stay steady and slightly squeezed together
AIM FOR: 2 sets of 12

5. Single Leg Squat: Roller Edition

Place one end of your foam roller against the wall at hip height
Press your hip into the other end of the roller and life the foot closest to the wall up from the ground
While actively pressing the roller into the wall, perform a shallow single leg squat ensuring that your knee stays over your toes as you do
Mirror the position and perform on opposite sides
AIM FOR: 2 sets of 10 (each side)

Knee Pain While Running?

Fri, 22 May 2020 07:21:15 GMT

How to Prevent Knee Pain When Running:

Anterior knee pain

Also known as 'runners knee': pain over the knee cap or front of the knee.
Very common in running.
Occurs when there is an increase or change in load (i.e. an increase in the amount of running you're doing).
Multiple other factors are involved in why this may be happening, such as poor lower limb strength, poor movement control, decreased flexibility and running style.

Tip #1 - Modify your load

Initially decease the amount of running you are doing to a load (distance, time or speed) you can tolerate without pain.
Avoid running down hill and stairs, decrease your speed.
Modify or decrease activities that put a high load through the knee joint, including going up-down stairs, doing deep squats and lunges, and heavy seated knee extensions.

Tip #2 - Reduce pain while running

Run only a load (distance, time or speed) that keeps your pain less than 2/10 during running, and that settles quickly when you stop.
One way you can do this is by increasing your running frequency, but decrease the distance or speed you run.

Tip #3 - Strengthening

The main muscles that affect knee pain are the gluteals and quadriceps.
Initially isometric exercises for these muscles can help to increase muscle activity while avoiding pain.
Exercises can be increased gradually as pain decreases.
Here are some examples:

Sidelying hip abduction
1/4 lunges
1/4 squats

Tip #4 - Improve single leg control

Hip and knee control is vital in activities such as walking, running and jumping.
Ensure when doing exercises for single leg control that your hip, knee, and ankle remain in a straight line throughout.
Don't let your hip drop out to the side.
Make sure your knee stays in line with the 1st and 2nd toes.
Here are some examples:

Single leg squats
Single leg balance

Tip #5 - Trial altering your running style

Increase your cadence (step rate) by 10%.
Ensure your knees aren't brushing together when you run.
Staying tall/upright while running.
If you continue to experience pain, a running assessment will be beneficial to you for individualised strengthening and technique modification.

Bored in isolation? Running more?

Fri, 08 May 2020 06:01:10 GMT

Use these helpful tips to safely increase your running and reduce the risk of injury

Tip #1 - Equipment

Casual running requires only one essential piece of equipment, and that's a good pair of shoes!
Running shoes should be in relatively good condition, especially if you plan on running on trails or the road.
Running shoes should be comfortable, and suit your foot shape. We recommend a visit to your local running/shoe shop, or see our tips on selecting the perfect shoe!

Tip #2 - Warm up

It is important to warm up correctly before setting off on a run!
Are static exercised the optimum warm-up exercise? Not necessarily!
While stretching is an important way of maintaining flexibility, an active warm up routine, incorporating lunges, squats and light jogging will be more effective before your run

Tip #3 - Pacing/increasing distance

One of the biggest risk factors for injury while running is doing too mu ch, too quickly!
If you're new to running, complete a few short runs (of less than 3km), before starting to add 1km per run.
Initially, pace isn't important! Just completing your run is an achievement, only start to improve your times once you are comfortable with the distance you are running!
Avoid spikes in training load to reduce the risk of injury (try not to increase your weekly mileage by more than 10% per week).

Tip #4 - Increase your steps

One of the easiest ways to reduce forces on the body and reduce the risk of injury while running, is to increase your steps/minute, or cadence!
A cadence of 160-170 steps/min is normal in everyday runners, while elite athletes will strike the ground at around 180spm (there's a target to aim for).
Increasing cadence will decrease the forces felt throughout the knee, as well as a number of other things, check out our infographic!

Tip #5 - Recovery

After a long run, you must allow your body to recover correctly!
Ensure that you re-hydrate after a long run, especially on a hot day.
Make sure you are eating and sleeping properly, this gives your body the greatest chance at recovering quickly.
Massage is fantastic for easing sore muscles - here at Beachlife we offer both remedial and relaxation massages!New paragraph

Dysfunctional Breathing

Thu, 23 Apr 2020 06:24:45 GMT

What is Dysfunctional Breathing?

Is there a correct way to breathe?

Technically, yes. It is called diaphragmatic breathing, which simply means that we should actively use our diaphragm.

Why is correct breathing so important?

When you are using your diaphragm correctly, just like any other muscle it will strengthen over time. Once strong, it can do its job as the most important muscle during inhalation, and other muscles around the neck/shoulders will not need to do as much work. It also means that you are utilising the entire lung space, and full body oxygen supply can occur.

What does dysfunctional breathing look like?

Fast, shallow, upper chest breathing, often through the mouth, among other symptoms.

Try this exercise - lying down in a comfortable position, place one hand on your chest and one hand on your stomach, take a breath in and see if your chest or your stomach hand rises first ('chest breathers will see the chest hand rise first and 'belly breathers will see the opposite).

Can pain cause dysfunctional breathing?

Yes, when we experience pain, our breathing pattern changes. Think about the time when you stubbed your toe on the concrete, there was that quick indrawing of breath followed by a breath hold, then slightly laboured breathing as your whole-body tenses. This kind of dysfunctional breathing may only last for a short time, but there are certainly other conditions, injuries, weakness, that mean a person will adopt a longer term dysfunctional/upper chest breathing pattern.

Can dysfunctional breathing cause pain?

Yes, it can cause a number of issues within the body. The diaphragm is part of your deep core muscles, think of it like the lid on top of a cylinder. If it is not working properly, the deep core as a whole will be weaker and therefore leaving someone more susceptible to lower back injuries. Also, when the diaphragm is not doing its job, the neck/shoulders will overwork during breathing and become overused, leading to pain.

Keeping Active While Staying Home

Mon, 13 Apr 2020 05:29:19 GMT

Tips on how to stay active when stuck at home

Physical activity:

Exercise or physical activity has shown to be associated with lower anxiety and perceived stress levels, as well as a stronger immune system.

Fit in physical activity however you can throughout your day.

Working from home?

Break up time sitting still.

Stretch and move while you're seated.

Take regular breaks.

Stand up and walk around to take phone calls if able.

Indoor activities:

Walk briskly around the house or go up and down your stairs throughout the day.

Get up and do some sit to stands or walk during an ad break if watching TV.

Do some active house chores such as sweeping, taking the garbage out, etc.

Outdoor activities:

Go for a walk or job around the neighbourhood throughout the day.

Go for a bike ride in the park.

Get outside and do some gardening or work around the yard.

Strengthening:

Do an online class.

Get a personalised exercise program to work on at home.

Do some squats or sit to stands from a sturdy chair.

Do push ups against the wall or the kitchen bench.

Keeping Well While Working From Home

Sun, 29 Mar 2020 21:53:53 GMT

Helpful tips from our Physiotherapists to keep you feeling your best at your desk

Tip #1 - Set up your workspace correctly

Find a comfortable, supportive chair
Have your feet firmly on the floor, and your knees/hips flexed comfortably
Sit up nice and tall, with your shoulders relaxed, and your arms by your side
Tuck your chin backwards slightly, to ensure a nice tall posture through the neck
Ensure your computer is at a height approximately in line/just below your eyes

Tip #2 - Keep mobile and active

Take regular breaks from computer screens and books (approx. every 1-2 hours)
Where possible stand up and take a short walk away from your desk - that way, you'll return refreshed and ready to work!
Change your posture regularly, avoid any one position for prolonged periods of time

Tip #3 - Neck exercises

Here are some examples of exercises that might help you avoid a stiff neck during the work day:

Chin tucks
Neck circles - perform 5 slow repetitions in each direction
Neck stretches - perform 3 times in each direction, for 30 seconds at a time

Tip #4 - The office desk/chair tricep dip

Facing away from a stable desk or chair, place both hands on the surface behind you
With bent knees and hips, and keeping your elbows close to your body, lower your body as far as you feel is comfortable
Press up and raise your body back to the starting position - that's one rep!
Perform 10-15 times

Tip #5 - Lower limb exercises

Leg raises - in a seated position, lift each foot off the ground alternately. Perform 10 with each leg, or get creative, and create a 'fast feet' routine!
Ankle circles - with one foot raised off the floor, draw 5 clockwise and 5 counter-clockwise circles. Once again, try getting creative - can you trace the alphabet with both feet?

Patellofemoral Pain Syndrome (PFPS)

Fri, 20 Mar 2020 21:53:51 GMT

Patellofemoral Pain Syndrome (PFPS)

What is PFPS?

An umbrella term for pain in the knee that occurs behind or around the kneecap.
PFPS is commonly painful with climbing stairs, running, cycling, squatting or sitting with bent knees.

Who is affected by PFPS?

Young adults/adolescents
Women are around twice as more likely to develop PFPS than males
Participation in certain sports, such as long distance running or basketball/netball

What can cause PFPS?

Anatomical malalignment of the patella
Biomechanical abnormalities
Muscular imbalances
Knee hyperextension
Tightness in the ITB, hamstrings or calves

Physio Treatment options:

Release of tight muscles
Strengthening of surrounding musculature
Assessment of walking/running biomechanics
Patella taping
Foot orthotics
Assistance with returning to sport/activity

Patellofemoral Pain Syndrome is a complex condition, with many factors that can contribute to the feeling of anterior knee pain. Here at Beachlife Physiotherapy, we take both a hands on and exercise based approach to treating your knee pain. Book in today for a treatment or running assessment, with one of our physios if you are training for your next big race!

Achilles' Tendinopathy

Wed, 11 Mar 2020 21:53:49 GMT

What is Achilles' Tendinopathy?

The Achilles tendon attaches the muscles of the calf to the back of the heel.

Achilles tendinopathy may be painful after a period of prolonged rest, such as first thing in the mornings.

When exposed to an increased load, a tendon will adapt if it is given time to recover before loading again. Overloading a tendon causes pain and may lead to structural changes in the tissue if not managed appropriately.

Initially treatment for tendinopathy focuses on pain relief. Then the tendon must be gradually loaded to allow the tissue to strengthen and adapt.

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Core Muscle Activation - Assessment With an Ultrasound

Wed, 29 Jan 2020 23:22:29 GMT

Have you had your Core Muscle Activation assessed with real time Ultrasound?

The core muscles are one of the more difficult sets of muscles to feel and visualise the correct activation of.

Real-time ultrasound is a great way to determine whether you are activating your core stability muscles correctly.

By looking at the real-time image of your muscle contractions we are able to match up what you are feeling with the correct activation of your muscles.

We are able to assess your core while doing a range of activities to work out what muscles and what movements need to be retrained.

When retraining the core, it is not always a lack of muscle activation, sometimes the muscles are activating incorrectly or other muscles are overactive.

Real-time ultrasound sessions have been shown to increase the speed of recovery from injury and muscle retraining time.

By having your core muscle activation assessed with real-time ultrasound, you will get more out of your Pilates and strength training!

Decrease Neck & Back Pain When Sitting

Mon, 30 Sep 2019 00:03:23 GMT

Tips to Decrease Neck & Back Pain When Sitting

1. Move regularly, every hour stand up, walk and complete some stretches

2. Set up your desk to be ergonomic

3. Complete a set of exercises that stretch and mobilise your problem area 1/day when you get home from work

4. Exercise regularly: before or after work or during lunch

5. If possible, walk around while on the phone or suggest a walk for a meeting with a colleague

Core Stability

Sun, 08 Sep 2019 23:56:39 GMT

CORE STABILITY

What does core stability mean and why is it so critical for injury rehabilitation and prevention?

Core stability: The ability to use the deep musculature in the torso and pelvis to maintain stability during movement

Using the core appropriately helps to support the back during movement; very important for those with back pain.

The core is made up of a number of muscles that compresses the torso, acting like a brace. They support, but not limit, movement.

Research shows when a person experiences lower back pain, the core muscles dysfunction. Therefore, they need to be retrained and strengthened.

Core stability is critical for injury prevention and rehabilitation.

Netball Injuries & Risk Factors

Mon, 05 Aug 2019 02:40:21 GMT

Most Common Netball Injuries

Ankle Sprains - Due to high impact landing, quick acceleration and deceleration

Knee Injuries - Ligament sprains (usually ACL and collateral ligaments but can have hyperextension injuries too)

Falls - Due to contact, slip or trip can result in skin abrasions, head knocks and concussions. Poor preconception and strength in the lower limbs.

Jarred/broken finger - Occurs from direct contact with ball or player

Shoulder Injuries - dislocation or subluxation from contact with another player

Tips to Prevent Netball Injuries

#1: Warm Up - Ensure you complete an adequate warm up. This has been shown to decrease injuries in netball.

#2: Come see us - Book in with us for an assessment for individualised advice and exercises to enhance your performance and decrease injury risk.

#3: Netball Australia's Knee Program - Follow the KNEE program developed by Netball Australia to practice and perfect techniques involving landing, take off, deceleration and change of direction

#4: Strength & Power - Improve strength and power in the lower limb muscles.

#5: Practice - Practice landing! Reducing injuries is not only about having a powerful jump, but having good technique on landing.

#6: Footwear - Ensure you wear the correct shoes. Netball shoes are designed for the surface and movements cop

Risk Factors in Netball

There are many risk factors that increase chances of sustaining an injury in netball.

1. Landing & Sudden Stopping - 46% of injuries in netball are due to landing and sudden stopping when catching the ball.

2. Stress on Knees - Landing with a single leg and pivoting, a common movement in netball, places a lot of stress through the ligaments in the knee.

3. ACL Injuries - Females are 4-6 more likely to sustain an ACL injury.

4. Knees & Ankles - The quick acceleration and deceleration required in netball increases the chances of knee and ankle injuries.

5. Self-movement & Body Position - Poor proprioception and strength in the lower limbs increased the risk of injury.

6. Exercise & Technique - Some risk factors for injuries in netball are modifiable through exercise and technique improvement.

5 Exercises to Prevent Knee Injuries in Netball

These exercises are just some of what should be included in your netball training and warm up.

1. Balance - Jump and land on a single leg and hold for balance.

2. Landing technique - Partner push slaloms.

3. Strength - Lunge, Arabesque

4. Warm up - High knees, butt kicks, side skips, backwards jogging

5. Agility - Agility acceleration / deceleration drills, side step drill

RICER - Acute Care of Soft Tissue Injuries

Sat, 13 Jul 2019 23:42:54 GMT

Acute Care of Soft Tissue Injuries

If you do get injured, there are some simple steps to follow to reduce pain and improve recovery. The RICER principle is to be applied during the first 2-3 days after a soft tissue injury. Apply these steps unless a bony injury is known to be present. If there is a suspected bony injury or fracture, emergency medical care is required

Ski Season: Preparation & Prevention of Injuries

Sun, 07 Jul 2019 01:10:29 GMT

Preparing for the Ski Season

Skiing and snowboarding are very physically demanding activities. Many of us don't adequately prepare our bodies for long days of shredding on the slopes. This week we bring you 5 great exercises to prepare your body, not only to reduce the risk of injuries, but also improve performance.

Squats: Help strengthen your glutes and quads for when you get on the slopes

Side planks: Strengthen your obliques and glut med ensuring faster turns

Sustained squats: Holding for as long as you can to increase endurance

Calf raises: Transferring weight is very important with skiing and snowboarding and having strong calves help.

Hopping then landing and holding: A stable and smooth transfer of weight between feet is important for turning in skiing or boarding.

Before you leave, ensure your gear is in good service and fits well. Skiers ensure your DIN settings are correct to minimise knee injuries.

Most Common Injuries

Most snow sport injuries result from falls and awkward positioning, often resulting from a loss of control when traveling at speed. This week we bring you the 6 most common areas injured while skiing and snowboarding.

Knee injuries - Ligament sprains (ACL, PCL, MCL, LCL) and meniscus damage
Shoulder dislocations or fractures
AC Joint injuries
Lower Leg fractures
Wrist, hand, or thumb injuries.
Closed head injuries and concussions

Preventing Injury in Snow Sports

There are many reasons people get injured on the slopes. Every winter we see a large amount of people injured skiing, snowboarding and spending time at the snow. This week we bring you 6 tips to reduce your risk of injury.

#1: Injuries are common when snowsporters attempt runs above their level of competency - ski at your level and be safe.

#2: Warm up prior to hitting the slopes - particularly if you’ve just done a long drive to get there!

#3: Most injuries occur after a few days when you are fatigued - take a rest day to reduce your risk of an overuse injury or making a mistake.

#4: Dehydration and inadequate energy intake hinders your ability to perform - Drink lots of water and take rests to eat.

#5: Warm down and stretch after a day on the slopes. Stretch your quads, glutes, calves, hip flexors and back.

#6: Take care when walking around in the snow. Many injuries occur from falls on icy slopes!

Preventing Hamstring and Calf Strains

Wed, 19 Jun 2019 02:48:14 GMT

Preventing Hamstring and Calf Strains

1. Ensure adequate muscle length for your chosen sport. Complete long hold stretches after exercise.

2. Complete hamstring strengthening exercises. Eccentric hamstring strengthening has been shown to reduce the risk.

3. Slowly build the dynamic strength and power. Don’t start the season too hard, too quickly.

4. Acceleration and deceleration phases are the most common causes of injury - practice rapid changes in speed and direction during the preseason.

5. Complete a full sports specific warm up. Include all different types of movement.

6. Stay warm when on the bench or complete mini warm up before returning to the field.

How to Recover Well Between Sessions and Games

Fri, 14 Jun 2019 23:11:33 GMT

5 Tips for Recovering Well Between Sessions & Games

Adequate recovery is essential for allowing the body to adapt to training loads, repair itself and prevent injuries. If you are working your body like an athlete, you must also recover like an athlete!

#1: Adequate Nutrition - helps to maximise performance, replenish energy stores after exercise and repair and build tissue to for training adaptations.

#2: Adequate Hydration - Fluids and electrolytes are lost in sweat during exercise and hot weather. Dehydration causes your body to work less efficiently and recover slower.

#3: Rest - Adequate sleep is important for the body, to repair damaged tissue and allow for training adaptations.

#4: Recovery Sessions - Regularly scheduled lower intensity exercise gives the body a break from high intensity training and reduces your risk of overuse injuries.

#5: Body Maintenance - Stretching and massage improve the length and integrity of muscle tissue and promote blood flow to assist in the repair and building of tissue.

5 Common Field Sport Injuries

Sat, 25 May 2019 02:37:30 GMT

5 Common Field Sport Injuries

1. Hamstring and calf tears

2. Contusions from contact

3. Ankle sprains

4. Knee injuries - ACL/ meniscus tears

5. Concussion

5 Exercises to Prevent Pain in Early Pregnancy

Sun, 05 May 2019 02:03:44 GMT

5 Exercises to Prevent Pain in Early Pregnancy

Early in pregnancy most positions in Pilates are appropriate. Depending on the individual, laying on the front may become uncomfortable. It is generally recommended to avoid heavy core exercises such as sit ups from early on in pregnancy.

1. Tra activations in supine with single leg table top lift

2. 4 pt kneeling opposite arm/leg

3. Single leg balance with opposite leg circles

4. Banded split squats

5. Kneeling high plank with opposite shoulder taps

5 Tips to Reduce Pre-natal Pain

admin@beachlife.physio (BeachLife Physiotherapy) — Sat, 20 Apr 2019 01:51:25 GMT

5 Tips to Reduce Pre-natal pain

1. Stay active with non impact exercise: Walking, swimming, stationary bike

2. Physio and massage: Regular muscle and joint releases to reduce tension and pain

3. Do Pilates to improve core activation and endurance

4. Sleep on the left side with a pillow between your knees and a pillow under your belly for support.

5. Wear a pelvic support. We highly recommend SRC over the bump shorts

Common Causes of Pre-Natal Pain

Sun, 14 Apr 2019 01:38:30 GMT

Common Causes of Pre-Natal Pain

Pregnancy involves many changes to the body in a relatively short period. Some of these, especially towards the end of pregnancy, can lead to discomfort and pain.

Increased stress on the back due to rapid change in weight distribution
Increased ligament laxity towards the end of pregnancy, causing pelvic pain
Increased stretch and pull of tissues forward causing upper back, lower back and pelvic pain
Increased pressure on organs in the abdominal region and on the lungs.
Change in posture and walking pattern causing overload of some structure.
Pregnancy creates rapid change in the body, some of which cause pain and discomfort.

Why Does Your Physio Always Give You Exercises?

Sun, 31 Mar 2019 00:30:33 GMT

Why does your physio always give you exercises?

Your physio will provide hands on treatment for pain relief and to restore movement. However, exercises are often provided to help maintain these changes or to assist with healing, correcting bio-mechanics and returning to full function. Exercise based treatment is critical to rehabilitation and prevention!

1. To improve body and movement awareness

2. Load structures adequately to ensure good healing and adaptation

3. In some conditions, muscle contraction holds help reduce pain

4. To correct bio-mechanical errors to off load injured structures and prevent re-injury

5. Improve the integration of movement to restore function in the body as a whole

Exercise based treatment is critical to rehabilitation and prevention!

5 Interesting Facts ou may not know about Pain

Sun, 24 Mar 2019 00:59:05 GMT

5 Facts About Pain

Pain is very complex and much has changed on what we understand about pain in recent years. Have you ever wondered why sometimes injuries don't hurt as much as you'd expect? Or how a small injury could cause so much pain?

Fact #1: Pain is no longer considered as simply a sensation, rather it is an 'experience'.

Fact #2: Pain intensity does not equate to the actual damage to a tissue, but our brain’s perception of that damage.

Fact #3: Pain is a combination of a variety of factors. Not simply tissue damage = pain.

Fact #4: Many factors influence pain: anxiety about the injury, views on our ability to recover, fatigue, other life stresses, etc.

Fact #5: Pain can be affected by changing factors other than just the tissue damage itself.

Sprain or Strain?

Sun, 17 Mar 2019 00:52:22 GMT

Sprain or Strain?

Is your injury a sprain or a strain and what do these terms mean? This week we will bring you definitions and explain the difference between these two common injuries.

Strain: a tear to muscle or tendons, caused by extensive stretch or forceful contraction.

Strains result in the muscle not being able to function optimally to provide movement or actively support movement

Sprain: A tear to the inelastic fibres of a ligament caused when a joint is stretched further than it’s limits.

Sprains result in the joint being less structurally stable, as ligaments stop excessive movement.

Sprains and strains affect different tissues, therefore have different acute and long term management and healing times.

Sprains and strains both have potential to reoccur. Risk is reduced risk reduced with proper rehabilitation.

Training Load Planning

Sun, 10 Mar 2019 00:52:24 GMT

Training Load Planning

Training harder and more often is not always better!

A high training load without sufficient recovery can lead to overtraining. This has detrimental effects on the body and increases the chances of developing an overuse injury.

Tip #1: Training load must be designed to push the body, while planning sufficient time for the body to recover and adapt.

Tip #2: To gain benefits, the body grows and adapts the strength and size of muscles and their efficiency. These changes take time.

Tip #3: Long term training programs are designed with fluctuations in intensity, to allow for periods of recovery.

Tip #4: High intensity sessions may be supplemented with lower intensity or ‘recovery sessions’. These involve a different type of exercise, such as swimming for a rugby player.

Tip #5: Follow a well designed program and listen to your body when you are fatigued.

6 Common Dead Lift Mistakes

Sun, 03 Mar 2019 00:40:54 GMT

6 Common Dead Lift Mistakes

The dead lift is a very popular exercise and when done correctly will work multiple muscle groups, such as the glutes, hamstrings, core and lower back stabilisers. However it is commonly performed incorrectly, putting people at risk of injury. This week we will bring you the 6 most common dead lift technique mistakes.

Mistake #1: Not keeping a neutral spine.

Correction: Ensure you are not rounded or arched through the lower bac

Mistake #2: Hyper extending the lower back at the top of the movement, pushing the hips forward.
Correction: Return only to a neutral spine in standing.

Mistake #3: Holding the bar too far from your body.
Correction: Hold the bar over the middle of your feet and close to your legs.

Mistake #4: Starting the movement with the hips lower than the knees.
Correction: The start position should have hips higher than knees.

Mistake #5: Straightening the knees too early.
Correction: The knees should only start to straighten once the bar is above the knees.

Mistake #6: Going too heavy too quickly.
Correction: Start light, learn the movement and add small increments of weight.

Why Didn't I Get Sent for a Scan

Sun, 24 Feb 2019 00:56:39 GMT

Why Didn't I Get Sent for a Scan

While scans are amazing diagnostic tools, we consider a number of factors before deciding to refer you for an xray, ultrasound or MRI.

Reason #1: If a scan result won’t change your treatment plan, we won’t refer you for one.

Reason #2: Back pain research shows that knowing too much about your scan can be detrimental to your recovery

Reason #3: Scans are a significant cost to you and the health system

Reason #4: We send for scans straight away if we are concerned about an injury that needs a specialised treatment plan

Reason #5: We treat the symptoms you have, Not the result of the scan. Damage seen on a scan does not equate to the pain you feel.

Reason #6: Scans depend on the skill of the sonographer taking the image and the radiographer reading the image. They aren't 100% accurate.

How to Prepare for Sport Season

Sun, 17 Feb 2019 00:47:13 GMT

5 Ways to Prepare for your Sports Season

Many sports injuries are a result of our bodies not having enough strength, endurance, co-ordination or mobility to cope with the activities and sports we participate in.

1 - Adequate Strength:

Determine areas you need to be strong for your sport and build your training towards these.

2 - Adequate flexibility:

Movements in sport often require you to go to the end of range.

3 - Adequate endurance:

Overuse injuries are often causedby loading the body under fatigue.

4 - Good Core Strength:

A strong core is essential for all sports, for back health and provide a stable base for your body to perform.

5 - Adequate Proprioception, balance and coordination:

These are important in all sports, to improve skills and ensure correct biomechanics

5 Facts About Osteoarthritis

Sun, 10 Feb 2019 00:51:37 GMT

5 Facts About Osteoarthritis

Osteoarthritis (OA) is when there are structural changes to the cartilage and underlying bone in a joint. OA generally develops over time with repetitive loading of the joint. This can cause pain and loss of function in the joint and surrounding area. As cartilage has poor blood supply, damage cannot heal adequately and the tissue slowly degenerates.

#1: Imaging shows joint changes in at least one joint in over 80% of older adults. But not all these people have symptoms.

#2: OA is most common in weight bearing joints (hips, knees) but can also occur in non weight bearing joints (shoulders, fingers)

#3: Joint changes ≠ pain and decreased function. Changes seen on imaging do not correlate with symptoms.

#4: Physiotherapy and exercise can provide significant improvements to pain and function, delaying or removing the need for surgery!

#5: Physiotherapy and exercise can provide significant improvements to pain and function, delaying or removing the need for surgery!

Significant improvement can be made to pain and function with physiotherapy.

Exercises for Ankle Stability

Sat, 02 Feb 2019 00:20:51 GMT

5 Exercises for Ankle Stability

Of people who experience an ankle sprain and do not manage their symptoms appropriately, 70% will experience long lasting symptoms. Therefore, it is important to take your ankle sprain seriously.

#1: Ankle range of motion exercises

#2: Stretching the calf muscles

#3: Balancing exercises

#4: Strengthen the calf muscles

#5: Specific return to sport / activity exercises

Ankle Sprains - How to Prevent and Treat

Sun, 27 Jan 2019 00:03:42 GMT

6 Ways to Protect & Care for an Ankle Sprain

One of the most common sporting injuries is a sprain to the ligaments on the outside of the ankle. This occurs when the ankle 'rolls' outwards and the ligaments are overstretched. This is often caused by weakness in the ankle when it is put in a more challenging situation, for example, stepping in a hole or off a curb.

6 Ways to Protect Against Ankle Spains

1. Improve position sense with static and dynamic balance exercises

2. Ensure adequate ankle range with stretches and mobility

3. Ensure good strength in hip, knee and ankle stabilising muscles

4. Train sports specific movements for court and field sports, ie. Change of direction, agility

5. Warm up adequately before a game or training session

It is best to see a physiotherapist ASAP after injury to assess the damage, get appropriate treatment and rehabilitation to get the best recovery.

6 Ways to Care for an Ankle Sprain

1. Walk if you can tolerate taking weight on the foot - Crutches should only be used if pain stops walking

2. Application of protective taping will allow safe walking sooner

3. Compression and elevation are key to reducing swelling

4. Ice is beneficial for pain relief. If it helps, use it.

5. Do not take anti inflammatory medication in the first 36 hours, as this delays healing.

6. Complete a full rehabilitation program. Due to poor management, up to 75% of people experience recurrent injury or develop chronic symptoms.

3 Simple & Common Squat Mistakes

Fri, 30 Nov 2018 23:54:16 GMT

Common Squat Mistakes

The squat is a simple movement, but requires complex interaction between multiple muscle groups to be performed correctly. A small imbalance in strength, control or movement in can have a flow on effect.

While it is best to have your technique assessed by a physiotherapist, there are some common mistakes you can assess.

#1: Unequal weight-bearing - commonly it is caused by weakness or decreased range of motion

#2: Incorrect spinal posture - commonly caused by upper back stiffness, weakness or poor core control

#3: Inwards rotation of the knees - commonly caused by weakness in the gluteal muscles and hip stabilising muscles

A small imbalance in strength, control or movement in can have a flow on effect.

How Can Physiotherapists Help You?

Mon, 19 Nov 2018 06:05:41 GMT

5 Ways Physio Can Help You

Most people see physiotherapists when they have pain, get injured or after surgery. At these times we work with you to reduce pain, restore function and get you back tow work, sport or life in general. Physiotherapists can do so much more!

#1: Restore or improve function through flexibility, strength and stability

#2: Boost performance by improving power, agility and sports specific skills

#3: Prevent injury with assessment and personalised exercise programs

#4: Prevent the need for surgery by promoting healing and restoring function

#5: Assist to prevent or manage chronic conditions such as diabetes, osteoporosis and cardiovascular disease

Physiotherapy helps with more than you think!

5 Modifiable ACL Injury Risk Factors

Mon, 12 Nov 2018 05:02:21 GMT

Modifiable ACL Injury Risk Factors

An anterior cruciate ligament (ACL) rupture is a complete tear of one of the important ligaments that provide knee stability in the knee. ACL ruptures are a devastating injury requiring a lengthy rehabilitation process. he majority of people require surgery to return to full function and sport. Some risk factors such as age and gender are not modifiable. However, factors relating to strength, stability and technique can be modified to reduce the risk of ACL injury.

#1: Inwards rotation of the knee with movement

#2: Gluteal muscle weakness decreases control of rotation movements of the leg

#3: Hamstring weakness limits action of reducing stress on the ACL

#4: Inadequate hip and ankle mobility resulting in compensatory inward rotation of the knee

#5: Poor landing technique: Inwards rotation of the knee during high impact activities

ACL injury risk can be reduced by modifying strength, stability and technique

3 Tips to Delaying Knee Replacement Surgery

Mon, 05 Nov 2018 04:49:10 GMT

Delaying Knee Replacement Surgery

Tip #1: Stretch and release muscles around the knee to decrease pressure in the joint

Tip #2: Increase strength in muscles that stabilise and control knee movement

Tip #3: Balanced lifestyle - exercise regularly, eat a nutritious diet, maintain a healthy weight

A knee replacement should be the last resort. Conservative treatment can delay surgery.

Falls in the Elderly

Mon, 22 Oct 2018 04:21:08 GMT

5 Common Risk Factors

Unfortunately, as we get older we are more likely to sustain a fall that can have a serious impact on our health, living situation and families. Many factors can contribute to or cause a fall. Risk factors (apart from age) can be modified and the risk reduced.

#1: Sensory Pro blems --> Poor sight and balance difficulties

#2: Symptoms of dizziness and vertigo

#3: Reduced muscle strength in the legs

#4: Hazards at home or inappropriate walking aids

#5: Taking more than 4 medications

Each year one third of people aged over 65 years experience a fall!

5 Tips to Reduce the Risk of Falls

#1: Assess the home environment for any trip hazards

#2: A physiotherapist will identify problem areas and provide exercises to reduce their impact

#3: A physiotherapist can recommend and fit a walking aid if it is required

#4: Complete a regular exercise program focusing on strength and balance

#5: Review your medications with your doctor

Ace Your Warm Up

Mon, 15 Oct 2018 05:54:57 GMT

5 Tips To Ace Your Warm Up

Completing a warm up reduces your risk of injuring by increasing blood flow into muscles, moving joints and other structures. This ensures your body is ready to perform at it's best.

Tip #1: Start with 5-10 minutes of whole body movement: walk, jog, cycle

Tip #2: Dynamic stretches: move with control through your range

Tip #3: Activate stability muscles: core, glutes, upper back

Tip #4: Include movements similar to those in your work out

Tip #5: Gradually build intensity

Warming up reduces injury risk and prepares your body to perform!

Finding the Right Running Shoes

Mon, 08 Oct 2018 05:46:04 GMT

5 Tips on Finding the Right Running Shoes

With so many sports shoe options available, how do you know what is right for you? Correctly fitting shoes ensure the ideal support and cushioning for the activity you do in them. Correct footwear is important to reduce the risk of overuse injuries.

Tip #1: Run in shoes specifically designed to provide shock absorption and support for running

Tip #2: A professional fitting ensures the correct size and support for your feet

Tip #3: Slowly increase your wear to allow your feet to settle into new shoes. Avoid blisters and bruised toes

Tip #4: Old and worn shoes increases injury risk. Shoes decrease in shock absorption and support as materials break down

Tip #5: It is recommended that shoes are replaced after 500-600 kms of wear

Correct shoes for your feet reduce the risk of injury!

Speed Up Your Running

Tue, 02 Oct 2018 06:30:37 GMT

5 Tips To Speed Up Your Running

Often runners only run. Running is an endurance exercise, but it still requires muscle strength, power and muscle length. Incorporate a strength and mobility routine with your running training to reduce the risk of developing an overuse injury and optimise your performance.

Tip #1: Complete exercises to improve strength and power in your legs

Tip #2: Single leg strength exercises highlight imbalances - repeat more reps on the weaker side

Tip #3: Building core strength increases stability of the trunk and improves efficiency of movement

Tip #4: Stretch the main muscle groups in the legs to improve mobility

Tip #5: Important muscle groups in running = core, gluteals, hip flexors, quadriceps, hamstrings, calves

Increasing muscle strength and length will improve PERFORMANCE!

Perfect Your Running Technique

Mon, 24 Sep 2018 06:15:14 GMT

5 Tips to Perfect Your Running Technique

Most running injuries (50-75%) can be attributed to overuse caused by incorrect technique. Ensuring correct running technique reduces injury risk and improves performance.

Tip #1: Over striding increases load through the legs and reduces power

Tip #2: An upright posture CAN INCREASE YOUR RUNNING EFFICIENCY

Tip #3: Relaxing YOUR shoulders IMPROVES breathing and REDUCES neck muscle TENSION

Tip #4: Correct arm swing improves body mechanics and helps keep rhythm

Tip #5: No evidence shows heel or forefoot strike being more beneficial

Correct running technique reduces injury risk and improves performance!

Tips on Optimising Training Load

Sat, 22 Sep 2018 00:37:23 GMT

5 Tips on Optimising Training Load

Training for a running event?

Increasing your training load too quickly will put you at risk of an overuse injury. These are common when people do not plan their training appropriately. Read our 5 tips to minimise such an injury.

Tip #1: decrease injury risk by slowly building up training load

Tip #2: Training load = time spent exercising + intensity level

Tip #3: don’t run regularly? Start with a short duration, mostly walking and a small amount of running

Tip #4: Training must start months before your goal event

Tip #5: Slowly increase your training Load until you can run consistently for the distance of your event

50-75% of running injuries can be attributed to overuse caused by incorrect technique. Ensuring correct running technique reduces injury risk and improves performance. Keep an eye out for our 5 tips next week!

Health Insights

Hip and Knee Osteoarthritis Program: A Structured Approach to Moving with Confidence

Understanding Hip and Knee Osteoarthritis

Why Generic Advice Often Falls Short

How the Hip and Knee Osteoarthritis Program Works

1. Individual Physiotherapy Assessment

2. Education to Reduce Fear and Build Confidence

3. Supervised, Progressive Strength Training

4. Focus on Long-Term Self-Management

Who Is This Program Suited For?

What Outcomes Can You Expect?

Getting Started

Pelvic Floor & Women’s Health Physiotherapy – Frequently Asked Questions

If you’d like to learn more about our Women’s & Pelvic Health Physiotherapy services, or to book an appointment at Narrabeen or Frenchs Forest, our team is here to help.

Bursitis relief made simple

Reduce irritation, not movement

Bursitis often flares with repeated irritation or overload.

This doesn't mean you should stop moving, gentle movement helps maintain confidence and support recovery.

Avoid prolonged pressure

This may include lying on the sore side, leaning on elbow, or sitting on hard surfaces for long periods.

Simple position changes and added support can significantly reduce symptoms.

Settle symptom first, then rebuild strength

As pain settles, gradual strengthening improves load tolerance and helps prevent flare-ups.

Recovery is about building capacity - not just reducing pain.

How Our Physiotherapy Programs Work (and Who They’re Designed For)

Why We Use Programs Instead of One-Size-Fits-All Care

The Core Structure of Our Programs

1. Individual Physiotherapy Assessment

2. Education That Builds Confidence

3. Supervised, Progressive Exercise

4. Focus on Long-Term Independence

Who Are These Programs Designed For?

Choosing the Right Program

Looking for the Best Physios in the Northern Beaches? Here’s What to Look For

The Top 5 Common Causes of Hip Pain (and How We Tell Them Apart)

Top tips for acute, severe lower back pain

Why Pre-Surgery Physiotherapy Matters: Setting Yourself Up for a Better Recovery

Understanding Sever’s Disease: A Physiotherapist’s Guide for Growing Kids

What Is Sever’s Disease?

Fun in the Sun: A Physio's Guide to Northern Beaches Runner's Preparing for the Sun Run

Staying Healthy(ish) during the Christmas Season: A Physio’s Guide

Why Pre-Surgery Physiotherapy Matters: Setting Yourself Up for a Better Recovery

Post-Surgery Rehabilitation After Northern Beaches Hospital: What Patients Need to Know

The Benefits of Supervised Exercise: Why Expert Guidance Improves Results

Common Jiu-Jitsu Injuries and How a Physio Gets You Back on the Mats

Severe Gluteal Tendinopathy — Why It’s Not Just About Weak Hips

A Parent’s Guide to Catching Overuse Injuries Early

Feeling ready to return to sport after an injury?

Thinking About Your Comeback? We perform comprehensive RTS assessments at both our Narrabeen and Frenchs Forest clinics to help athletes return safely — and stay back. If you're working toward a return to sport, book an assessment and set yourself up for a confident comeback.

Is Your Heart Rate Too High While Running? Here’s How to Settle It

Top tips for running pains

Here are a few of our key top tips for avoiding and managing running pains as we head into the warmer months and get out on the track more often.

1. Build KM's slowly

"Too much, too soon" is the phrase you don't want to hear.

Give your tissues the chance to build tolerance.

2. Bone pain = Serious

Don't push through bony pain that gets worse as you run.

Bone stress injuries are common and require management.

3. Don't forget, strength!

Most running injuries are the result of tissues not being strong enough to tolerate the loads going through them.

Stronger tissues get injured less.

4. Pounding the pavement

Running is tough on the body, but when progressed well and with the strength to support it, you can do amazing things!

Top tips for improving foot mechanics

Why are foot mechanics important?

The feet are the base of our kinetic chain.

Poor foot mechanics can cause compensations, dysfunction and pain further up the chain; especially in hips or knees, but even lower back and neck.

1. Strength

Complete exercises that strengthen the intrisic muscles of the feet.

These are the muscles that control your toes and support your arch.

2. Mobility

Good movement at the ankle and big toe are critical to correct foot function.

Complete mobility exercises if you have reduced movement.

3. Proprioception

Improve stability and balance in your foot and ankle.

Practice single leg balance exercises, especially on a soft surface.

4. Barefoot walking

Walk barefoot on soft surfaces such as sand and grass to strengthen the intrinsic muscles in the feet.

Why training together (and more often) works

Consistency creates change

Thinking About Your Comeback?
We perform comprehensive RTS assessments at both our Narrabeen and Frenchs Forest clinics to help athletes return safely — and stay back. If you're working toward a return to sport, book an assessment and set yourself up for a confident comeback.