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

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!

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.

Neck pain from poor posture at your desk? You're not alone! Whether it's from long hours at your work desk or scrolling on your phone, postural neck pain is super common - but totally treatable. TOP TIPS TO EASE THE ACHE: 1. Keep moving - Avoid long periods of sitting still. Take regular breaks when you can. Getting up every 30-60mins reduces stiffness and muscle tension. Just 1-2 mins of stretching or walking can improve circulation and prevent pain. 2. Chin tucks exercise - Realign your neck & improve posture. These exercises help strengthen deep neck muscles - Gently draw your chin straight back (like making a double chin) without tilting your head. Hold for 5 seconds. This relieved neck strain from forward head posture. 3. Strengthen your upper back - Support better posture for the long haul. Strong upper back muscles = better posture & less neck pain. Try: 1. Scapular squeezes (pinch shoulder blades) 2. Wall angels 3. Resistance band rows Do these 3-4x/week for best results! 4. Stretch it out - Release tight neck & chest muscles. Tight chest & neck muscles pull posture forward and strain your neck. Stretch daily! 1. Chest (doorway stretch) 2. Upper traps (side neck stretch) 3. Levator scap (look to armpit stretch) Start small, stay consistent and your neck will thank you!

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? 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

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.

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.

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!