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 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.

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!

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!

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.

"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!

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.

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!

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!