CB Physiotherapy

15/12/2025

Progressive overload gets all the hype.
But recovery? That’s where the real results happen. 🧪⚖️

If you train hard — lift heavy, run fast, push your limits — this matters.

Your body doesn’t get stronger during training. It adapts after, when you recover.

Training is just stress.
Results come from applying the right amount of stress — and then giving your body enough time to bounce back. ⁣

This is the balance:
Too little stress = no progress
Too much stress + poor recovery = pain, plateaus, or injury ⁣

🔁 You need both:
➡️ Training to challenge your body
➡️ Recovery to rebuild it stronger

💡 This is the SRA principle:
Stimulus → Recovery → Adaptation

Strength, speed, endurance, mobility — none of it improves unless recovery does its job.

✅ Better recovery = better sessions
✅ Higher training quality over time
🚫 Skip it and performance drops, niggles creep in, and injuries follow ⁣

Think of it this way: Training is the spark 🔥 Recovery is the oxygen 🧯

If you’re training hard but not recovering well, you’re only doing half the work.


 


12/12/2025

Congratulations to CBP client and legend David Camilleri on representing Victoria at the National Veterans Championships in Bunbury! 🇦🇺👏🏻

David even came home with a BOG from his outing against the ACT, scoring 46 in a 109 run opening partnership, and snaring 2/41 with the ball. 🏏

28/11/2025

Only a couple of days left of Movember!

Su***de is the leading cause of death for Aussie Men between the ages of 15 and 44.

If you can spare $5-10 to help me raise important funds to stop men from dying too young, it would be greatly appreciated.

Donation link below if you can assist ❤️

https://au.movember.com/mospace/10927889?utm_medium=app&utm_source=ios&utm_campaign=share-mospace

Chris's Motivation: Globally, the rate of su***de is alarmingly high, particularly in men. Too many men are ‘toughing it out’, keeping their feelings to themselves and struggling in silence. Movember is aiming to reduce the rate of male su***de by 25% by 2030, and I want to help them get there. ...

17/11/2025

Men's health fundraising, and a personal update!

Globally, one man dies by su***de every minute. In Australia, su***de remains the leading cause of death for men aged 15–44.  

05/11/2025

$2 from every consult at CB Physiotherapy this month will be donated to The Movember Foundation. Help us stop men from dying too young.

Donation link: https://movember.com/m/10927889?mc=1
❤️

22/10/2025

💡 Are you recovering… or limiting your gains?

Cold water immersion (CWI) is a popular recovery tool, especially among athletes. But we need to consider the physiological cost—particularly in the context of strength and hypertrophy goals.

A key study by Roberts et al. (2015) showed that post-exercise CWI significantly blunted anabolic signaling and reduced long-term muscular adaptations to resistance training.

Translation? Regular ice baths may interfere with the very adaptations we’re trying to drive through strength and hypertrophy training.

🧠 This is of particular importance in the injury rehab setting, where regaining muscle mass and strength is often the cornerstone of recovery. If we over-prescribe recovery modalities like CWI—especially in the rebuilding phases—we may inadvertently delay return to function or performance.

It’s great to have multiple recovery options or tools available, but we need to consider when and why we use them. Recovery isn’t one-size-fits-all, and sometimes, less intervention = more adaptation.

14/07/2025

Exercise should be a first-line approach for lower back pain — not a last resort. 💪🧠

Research shows that targeted movement and strength work can help reduce pain, improve function, and prevent future flare-ups. ✅

Resting too much? That often leads to more stiffness, weakness, and fear around movement. But the right exercises can help you rebuild trust in your body and get back to doing what you love — whether that’s training 🏋️‍♂️, working 💻, or just getting through the day without pain.

Not all back pain is the same — but for most people, staying active 🏃‍♀️ and gradually returning to movement is key. Movement is medicine.

25/06/2025

💥 Back Pain Fundamentals: An Evidence-Based Approach for PTs 💥

I’m thrilled to be hosting this upcoming webinar with tailored specifically for personal trainers aiming to confidently manage clients with back pain.

✅ Dive into the latest evidence-based strategies
✅ Debunk common myths 
✅ Gain practical tools you can implement immediately

🗓 Date: July 16
⏰ Time: 1:00 pm – 2:00 pm (AEST)
📍 Location: Online (via Zoom)
🎓 CEC: Earn 1 AUSactive CEC

Don’t miss out on this opportunity to enhance your knowledge Register now through the Aus Active website!

17/06/2025

🔥🏉 Don’t stop training legs during footy season! 🏉🔥

Keeping your legs strong is crucial to performing at your best and staying injury-free.

But remember—your training program might need some tweaks during the season.
Think less volume, more power, and footy-specific exercises to match your game demands. 💪⚡️🏃‍♂️

No excuses like “heavy legs” or “cold winter”—smart training is what keeps you on the field and dominating every game! 🙅‍♂️❄️

Adapt your sessions, but be sure to maintain strength in order to protect your knees, hamstrings, and ankles from injury. Your body will thank you, and so will your coach! 🙌🔥

16/06/2025

🎉 A (slightly belated) but very big congratulations to CB Physiotherapy client Hayley Thomas on conquering her first ever marathon! Hayley crossed the finish line of the Adelaide Marathon in an impressive 4 hours and 17 minutes.🏃‍♀️💪

Running 42.2km is one of the most physically and mentally demanding challenges out there. It takes months of consistent training, grit, and serious determination — and Hayley took it all in her stride.

We’re proud to have supported you on the journey. An incredible milestone and one you’ll never forget — well done! 👏👏

Eye’s now on Run Melbourne and the Brighton Beach half! 👀

14/05/2025

𝐋𝐎𝐀𝐃 𝐯𝐬 𝐂𝐀𝐏𝐀𝐂𝐈𝐓𝐘 ⚖️ – 𝐖𝐡𝐲 𝐢𝐭 𝐦𝐚𝐭𝐭𝐞𝐫𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐚𝐧𝐝 𝐢𝐧𝐣𝐮𝐫𝐲 𝐩𝐫𝐞𝐯𝐞𝐧𝐭𝐢𝐨𝐧

Think of your body like a bank account.

𝐋𝐨𝐚𝐝 is what you 𝘸𝘪𝘵𝘩𝘥𝘳𝘢𝘸 — your workouts, training intensity, frequency, running, lifting, sport, even physically demanding work or DIY projects.

𝐂𝐚𝐩𝐚𝐜𝐢𝐭𝐲 is what you 𝘥𝘦𝘱𝘰𝘴𝘪𝘵 — your strength, mobility, endurance, training history, recovery, nutrition, sleep, stress levels, previous injuries, and overall health.

🔁 𝐈𝐧𝐣𝐮𝐫𝐢𝐞𝐬 𝐨𝐟𝐭𝐞𝐧 𝐡𝐚𝐩𝐩𝐞𝐧 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮𝐫 𝐰𝐢𝐭𝐡𝐝𝐫𝐚𝐰𝐚𝐥𝐬 𝐞𝐱𝐜𝐞𝐞𝐝 𝐲𝐨𝐮𝐫 𝐝𝐞𝐩𝐨𝐬𝐢𝐭𝐬.

For example:
* Increasing your training volume too quickly
* Lifting heavier without building the foundations first
* Skipping sleep or training hard under high stress
*
Over time, this mismatch can overload your tissues, making you more susceptible to injury — even with something that once felt easy.

✅ The key? 𝘉𝘢𝘭𝘢𝘯𝘤𝘦 𝘵𝘩𝘦 𝘦𝘲𝘶𝘢𝘵𝘪𝘰𝘯.

That means gradually increasing your training, allowing time for recovery, and paying attention to the things that build capacity outside the gym too — sleep, stress, nutrition, and mental wellbeing.

So next time you’re tempted to go all-in on your workouts, ask yourself:
👉 𝘐𝘴 𝘮𝘺 𝘤𝘢𝘱𝘢𝘤𝘪𝘵𝘺 𝘳𝘦𝘢𝘥𝘺 𝘧𝘰𝘳 𝘵𝘩𝘪𝘴 𝘭𝘰𝘢𝘥?

Train smart. Stay consistent. Stay injury-free. 💪


 


12/05/2025

From injury to Everest!🏔️

A huge shout out to Patrycja — who just completed the Everest Base Camp trek via Gokyo Lakes, Gokyo Ri, and Cho La Pass… reaching a max altitude of 5,483m over 14 epic days. 🤩

Patrycja sustained a significant hamstring injury leading up to the trip, which threw a spanner in the works to her preparation to say the least. 🤕
⁣
The route was no joke: snow, ice, loose rock, altitude, and long days on foot — but the hammy held up well! 💪🏻
⁣
Rehab can be a challenge both mentally and physically — but with consistency, the right plan, and a big enough reason “why,” the results speak for themselves. ✅
⁣
Patrycja, thanks for trusting the process and for letting me play a small part in your journey. You’ve earned every step of that view 👏
⁣
Next goal: Gold Coast marathon in 8 weeks 🏃‍♀️🔥