Be Active Physiotherapy

13/11/2025

✨ Is your back feeling stiff after a long week at the desk?
You’re not alone — sitting for hours can cause tightness in your lower back and hips.

Here’s a quick 2-minute stretch routine you can try right at your desk:
1️⃣ Sit tall, feet flat on the floor.
2️⃣ Slowly roll your shoulders back 5 times.
3️⃣ Cross one leg over the other and gently twist towards the top leg. Hold for 30 seconds each side.
4️⃣ Finish by standing up, reaching your arms overhead, and taking 3 deep breaths.

✅ Do this every hour that your sitting at your desk to keep your spine comfortable and flexible.
If pain or stiffness keeps returning, at Be Active Physiotherapy I can help with a personalised assessment and treatment plan to get you moving comfortably again.

📍 Visit us at 13 Marsden Lane, Kelso or book online: https://web.easyvisit.com.au/booking/85/2188
💬 Have a question about posture or office ergonomics? Drop it in the comments below

27/10/2025

Dry Needling at Be Active Physiotherapy

At Be Active Physiotherapy, we use dry needling to assist in reducing muscle tension, ease pain, and improve movement — especially when your muscles just won’t relax on their own.

Dry needling involves inserting a very fine, sterile needle into “trigger points” or tight bands within a muscle. This helps to release tension, improve blood flow, and restore normal muscle function.

It’s not a magic fix, but when used as part of a tailored treatment plan — including movement, strengthening, and education — dry needling can be a valuable tool to get you back to doing what you love.

👋 Want to know if dry needling could help you?
Book an appointment or ask us at your next visit — we’ll discuss whether it’s suitable for your condition.

📅 A few appointments are still available this week!

11/06/2025

Did you know that physiotherapy isn’t just for joints and muscles — it can also improve your breathing?

At Be Active Physiotherapy, we help people manage and improve respiratory conditions like asthma, COPD, long COVID, and more. Whether you're recovering from illness or just want to breathe more efficiently, physiotherapy can help.

✅ Chest physiotherapy techniques
✅ Breathing exercises to strengthen your diaphragm
✅ Postural correction for better lung expansion
✅ Airway clearance strategies
✅ Relaxation techniques to ease breathlessness

We are here to support you every breath of the way!

29/05/2025

LETS TALK ABOUT OSTEOPOROSIS

Osteoporosis is a condition that weakens bones, making them more susceptible to fractures. However, engaging in regular, appropriate exercise can play a pivotal role in managing and even improving bone health.

Why Exercise Matters:

Enhances Bone Density: Weight-bearing and resistance exercises stimulate bone-forming cells, promoting stronger bones.

Improves Balance and Coordination: Exercises focusing on balance can reduce the risk of falls, a common concern for individuals with osteoporosis.

Increases Muscle Strength: Stronger muscles support and protect bones, reducing the likelihood of fractures.

Who Is at Risk?

Certain individuals are more susceptible to developing osteoporosis:

Postmenopausal Women: Especially those who have experienced early menopause (before age 45) or have had their ovaries removed.

Individuals with Low Body Weight: A body mass index (BMI) under 19 is a significant risk factor.

Those with a Family History: Having a parent or sibling with osteoporosis increases your risk.

People with Certain Medical Conditions: Including rheumatoid arthritis, coeliac disease, or Crohn’s disease.

Long-Term Medication Users: Prolonged use of corticosteroids or other medications that affect bone health.

Lifestyle Factors: Smoking, excessive alcohol consumption, and a sedentary lifestyle can contribute to bone loss.

At Be Active Physiotherapy, we can create a personalised exercise plan to assist with the management of osteoporosis. Whether you're newly diagnosed or looking to enhance your current routine, we're here to support you every step of the way.

📞 Contact us today to schedule a consultation and take the first step towards stronger bones and a healthier lifestyle.

09/05/2025

At Be Active Physiotherapy, I am committed to using treatments backed by science—and dry needling is one of the tools we may use to help relieve your pain and improve function.

What is Dry Needling?
Dry needling involves inserting very thin needles into trigger points (tight bands of muscle) to reduce pain and improve mobility. It’s often used alongside other physiotherapy treatments to support recovery.

📚 What Does the Research Say?
Recent studies support dry needling as an effective short-term treatment for a variety of musculoskeletal conditions, including:
✔️ Neck and back pain
✔️ Shoulder impingement
✔️ Tennis elbow
✔️ Plantar fasciitis
✔️ Myofascial pain syndrome

Evidence shows that dry needling can reduce muscle tension, improve range of motion, and decrease pain—especially when combined with therapeutic exercise.

Got questions? Book a consultation or drop me a message—I'm here to help you move better, feel better, and live better!

01/05/2025

“The Key of the Knee” – Understanding the Popliteus Muscle
Did you know there’s a small muscle behind your knee that plays a BIG role in how you move?

Meet the popliteus – often called “The Key of the Knee” because it unlocks the knee from a straightened position and helps control rotation during walking and running. 🏃‍♂️

✅ Supports knee stability
✅ Controls movement during your stride
✅ Helps prevent injuries (especially in runners!)
✅ Can be a hidden cause of back-of-knee pain

Injuries or dysfunction in the popliteus can mimic other knee issues and often go undiagnosed. At Be Active Physio, we use hands-on techniques like Motion Specific Release (MSR) to help restore function, reduce pain, and keep your knees moving the way they should.

💡 Pro tip: If you're a runner, be cautious of overstriding – it can put extra strain on the popliteus!

Want to learn more or think your popliteus might need some TLC? Drop us a message or book an assessment today.

28/04/2025

💥 Cervicogenic Headaches: What the Latest Research Says & How Physiotherapy Can Help 💆‍♀️

Struggling with one-sided headaches that start from your neck and radiate to your head or eyes? You may be experiencing cervicogenic headaches (CGH)—a type of headache that stems from issues in the cervical spine (neck).

📚 Recent research confirms that targeted physiotherapy, including manual therapy and specific neck exercises, can significantly reduce pain and improve function in CGH patients. Studies show that combining joint mobilisation, soft tissue techniques, and deep neck flexor training is especially effective in managing these headaches.

At Be Active Physiotherapy we are trained in evidence-based interventions to address the root causes of cervicogenic headaches—not just the symptoms.

✅ Precise assessment of cervical mobility
✅ Hands-on techniques to relieve joint and muscle tension
✅ Guided exercises to improve posture and reduce recurrence

🎯 Take control of your headaches—without relying solely on medication.

📅 Book an appointment today to see how we can help.
| ☎️ 02 63325857 | 🌐 https://beactivephysiotherapy.com.au/

08/04/2025

At Be Active Physiotherapy, we believe in delivering the best possible care for our patients, focusing on personalised treatment and holistic recovery. Here's our clinical framework for ensuring top-quality health services:

1️⃣ Patient-Centered Care – We place YOU at the heart of everything we do, ensuring treatments are tailored to your needs.

2️⃣ Comprehensive Assessment – Our experienced physiotherapists conduct thorough assessments to understand your condition and goals.

3️⃣ Evidence-Based Treatment – We use the latest research and proven techniques to provide effective treatments that get results.

4️⃣ Collaborative Approach – We work alongside you, and when needed, with other health professionals, to ensure the best outcomes.

5️⃣ Empowerment & Education – We equip you with the knowledge and tools to take control of your recovery, helping you maintain long-term health.

At Be Active Physiotherapy, your health and well-being come first. Let’s work together for a healthier, more active future! 💪✨

05/03/2025

New Resource for ACL Injury Treatment: Helping You Make Informed Decisions!

Did you know that surgery isn’t always the best option for ACL injuries? In fact, recent studies show that exercise-based rehabilitation can offer similar outcomes to surgery, and many people can avoid surgery altogether with rehab first.

Stephanie Filbay and her team have developed an online ACL injury treatment decision aid to help patients and healthcare providers make informed decisions about treatment options. This easy-to-use tool provides evidence-based information on both surgery and rehab options, helping you understand the pros and cons of each approach.

What’s Inside the Decision Aid?

A clear comparison of treatment options
Evidence on recovery timelines, return to sport, and long-term outcomes
A step-by-step guide to help you reflect on your priorities and make a decision that’s right for you!
This resource is designed for shared decision-making between patients and their healthcare providers, empowering you to make the best choice for your health.

Check out the decision aid today at aclinjurytreatment.com and take control of your ACL recovery! 🌱

24/02/2025

The Benefits of Shockwave Therapy for Plantar Fasciitis

Plantar fasciitis can be incredibly painful, especially for those who spend long hours on their feet. If you're struggling with persistent heel pain, you're not alone! But there’s good news—shockwave therapy can prove relief for many individuals dealing with this condition.

🔬 What is Shockwave Therapy? Shockwave therapy, also known as extracorporeal shock wave therapy (ESWT), uses high-energy ballistic waves to stimulate healing in damaged tissue. For those with plantar fasciitis, it targets the painful area in the heel, promoting blood flow, reducing inflammation, and encouraging tissue repair.

📊 The Research Speaks: Multiple studies have shown that shockwave therapy can be an effective treatment for plantar fasciitis. The recent evidence surrounding shockwave suggests patients who received shockwave therapy experienced better reductions in pain and improvements in function compared to those who did not.

Non-Invasive: Unlike surgery, shockwave therapy offers a non-invasive option with minimal downtime.

💡 Why Shockwave Therapy Works:

Stimulates Healing: Shockwaves trigger the body’s natural healing processes, encouraging tissue regeneration.
Improves Blood Flow: Increased circulation helps supply oxygen and nutrients to the damaged tissues, speeding up recovery.
👉 If you’ve tried other treatments without success, shockwave therapy could be the answer you’ve been looking for. Consult with a physiotherapist to see if this treatment is right for you!

10/02/2025

The benefits of physiotherapy are widely documented, yet data suggests its extremely under utilised in the management of chronic health conditions. An increase in medicare funding is a step forward in the right direction in breaking down the barriers associated with chronic health conditions.

BREAKING NEWS:

The Federal Government has announced a $1.7 billion increase to Medicare and the public health system, to help cut waiting lists, reducing waiting times in emergency rooms and managing ramping.

The APA welcomes this decision.

Read along as we break it down for you.

03/02/2025

🌟Discover the Power of Physiotherapy in Managing Chronic Pain

Chronic pain can significantly impact daily life, but evidence-based physiotherapy offers effective strategies to alleviate discomfort and enhance well-being. Research supports the use of exercise and physical activity in managing chronic conditions, including osteoarthritis, rheumatoid arthritis, and fibromyalgia.

At Be Active Physiotherapy, we tailor individualised exercise programs to address your specific needs, aiming to reduce pain and improve function. Our approach includes manual therapy, exercise therapy, and education-based strategies to empower you in your journey toward better health.

Don't let chronic pain hold you back. Contact us today to learn how our evidence-based physiotherapy services can help you lead a more active and fulfilling life.

4 million Australians are living with chronic pain.

Back pain affects 1 in 6 people on average and costs the nation $3.4 billion annually in treatment and pain management.

Recent research from the University of Sydney suggests that a healthy lifestyle can reduce disability, improving the quality of life among those suffering from chronic back pain.

Associate Professor Christopher Williams MACP reveals that chronic lower back pain is often linked to lifestyle factors like poor diet, lack of physical activity, and smoking.

“Resolving back pain needs to focus on more than the back. Our bodies are not like machines, we are more like ecosystems where lots of factors interact and determine how we work and feel. Back pain is no different. So, when someone has back pain that doesn’t get better, they should expect to get comprehensive care about a range of health factors, not just a focus on what’s happening in their spine. We should shout this message from rooftops.”

Read on to learn more: https://bit.ly/3PJhmAp.