Optimise Sports Physiotherapy & Performance

05/02/2026

Almost half of sporting injuries involve the lower limb.

From ankle sprains and ACL tears to tendonopathies and bone stress injuries, there are many different types of lower limb injuries, and each demands a different treatment strategy. At Optimise, diagnosis drives everything we do.

Our detailed assessments allow us to tailor rehab plans that respect healing timelines while building strength, power, mobility and long-term durability.

Do you have a lower limb injury? Check out our website for further information.

04/02/2026

Wondering if you may have injured your Medial Collateral Ligament (MCL)?

Visit the link below for our latest knee injury blog recently published to learn more about best management!

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Specialist sport physiotherapists Sydney. All physio services. Injury rehab and pain management. Strength and conditioning coaches.

03/02/2026

Pain gone… but performance still missing?

At Optimise Sports Physio, we see this every week, athletes who’ve 'recovered' from injury, but still lack strength, power, endurance, and confidence they had before.

True rehabilitation isn’t just about settling pain; it’s about restoring capacity, resilience, and trust in your body so you aren't at risk of re injury.

Our process goes deeper than symptoms. We assess movement, tissue capacity, and your sport-specific demands so your return isn’t rushed, it’s earned.

30/01/2026

Rehab isn’t about doing more, it’s about doing the right amount.

Loading tissue appropriately is what drives real recovery. Too little, and progress stalls. Too much, and setbacks happen. The key is finding the sweet spot.

At Optimise, our rehab process is built on progressive strength, controlled exposure, and structured timelines, so you return not just pain-free, but prepared for the demands of sport and life.
If you’re tired of slow progress or stop-start rehab, it’s time for a smarter approach.

Start today.

28/01/2026

Physiotherapy isn’t just a safety net; it’s a launchpad.

Most people wait until they’re limping to see a physio, but the real magic happens before things breakdown. That’s where injury prevention comes in.

Our Strength & Conditioning services are designed to uncover your physical 'leaks', those small niggles in your hips, ankles, or knees that quietly chip away at performance and eventually lead to injury. We bridge the gap between clinical rehab and preparation for elite-level performance, so you’re not just recovering… you’re progressing.

By combining physiotherapy with athletic development, we deliver care that’s about more than sport, it’s about long-term performance, resilience, and quality of life.

Ready to find your new 100%?

Visit our website to book a Performance Assessment.

26/01/2026

We don’t just treat injuries; we build athletes.

At Optimise, our mission goes beyond the quick fix. Whether you’re a professional athlete, or have sporting goals in sight, we believe you deserve a recovery process that is timeless and meticulously crafted. We don't just aim for pain-free; we aim for performance-ready, ensuring your return to sport is the start of a stronger chapter, not the countdown to a re-injury.

Our process is rooted in the belief that quality care requires a deep understanding of your unique movement patterns. It’s about building a foundation of trust so you can focus on your game while we handle the science of your recovery.

If this resonates with you, DM us or visit our website to find out more!

23/07/2025

It was an absolute honour being head physiotherapist for the 4th consecutive year for at the 2025 Emerging Socceroos/Matildas Championships ⚽️ 

Like usual, there was an unreal display of talent from the players, and incredible coaching staff with a wealth of knowledge that always makes the tournament such a rewarding experience 🙌🏼 

Shout out to our medical team through for their amazing work throughout the 2 weeks!

29/05/2025

The Seated Isometric Calf Raise is an important test to measure your calf (plantarflexion) strength and asymmetries.

If you are rehabbing a calf injury, the minimum target should be at least 1.7 x Bodyweight of force. For example, in my case, I typically weigh 84kg, so should be aiming for a minimum of 143kg (1402 Newtons)

Ideally, to further reduce injury risk long term, you want to be hitting about 2.0 x bodyweight. For me, that would be 168kg (1650 Newtons)

My score of 209kg (2053 Newtons) means I hit about 2.49 x BW, however I’m 18.6% stronger on the right. The aim should be at least under 15% difference so this needs to be rectified!

Based on this score, the calves are producing a good amount of force, but more time should be spent doing single leg strength work to rectify the asymmetry before ramping up running volumes which would further expose it

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15/05/2025

ANKLE INJURY PREVENTION ��

After your first lateral ankle sprain, just strapping your ankle on return to sport for the next 6 months reduces your risk by 62%. If you do proper, consistent rehab in the background as well, you will reduce this risk even more. I have put together some exercises that target 5 different capacities your ankles need to reduce injury risk, and improve your physical performance 💪

1️⃣ MOBILITY (Example - PB ankle mobs 10-20 repetitions). Swelling and stiffness can reduce your ankle mobility. You need to build this back up to reduce the risk of overloading other structures like your achilles/calf. Your ankle ‘Knee to Wall’ test should be ideally 10cm, or your mobility needs work

2️⃣ PROPRIOCEPTION (Example - DB Rotating SL Balance, 5-10kg, x10 reps Clockwise, x10 reps Counterclockwise). Your balance, coordination, and motor control can be impaired when injuring your ankle ligaments. You need to re train this with specific exercises to start appropriately engaging the intricate muscles, tendons and ligaments of your foot/ankle complex��

3️⃣ POWER (Example - SL Hops in a box 3x10-20 seconds). After an ankle injury, it is inevitable that you will lose explosiveness, particularly in the early stages when avoiding plyometrics to let the injury settle. Once you have enough strength, it’s time to start moving at faster speeds and building your springiness again��

4️⃣ STRENGTH (Example - Seated SL Calf Raise 3x8 - aiming for at least 1/2 your bodyweight overtime). As you allow your ankle to recover in the early stages, you will potentially lose strength and muscle mass during this process of healing. Load up your exercises as pain permits, and stop getting comfortable doing bodyweight exercises only or you’ll never get strong enough!��

5️⃣ EXPOSURE (Example - Inverted Walking - 4x8-10 metres). This is more a psychological thing. If you are apprehensive loading up in the position you hurt yourself in, or are scared to do it, you probably aren’t ready to return to competitive sport. If you are comfortable doing this, and pain free, it will be reassuring that you can expose yourself to this vulnerable position

08/07/2024

Had a fantastic week at the Girls National Youth Chanpionships 2024 in Melbourne representing Football NSW as head physio for a 3rd year running. Congrats to the Metro NSW Girls u15s & 16s who were crowned NYC Champions🏆 🥇

Thanks to the 🐐 NSW Medical team for an amazing week. It was a pleasure working with you all!

12/12/2023

Over the past two weeks I had the privilege of presenting to parents of players in the Football NSW Boys Talent Support Program.

The presentation was done on injury trends & management in youth male footballers, and my thoughts around athletic development.

Youth athletic development is multi factorial, but we can go a long way in reducing injury risk, and building athletic capacities through regular and progressive exposure to strength, speed, plyometric and endurance training to compliment the sport. Along with this, exposure to different sports/activities in younger athletes will only help further develop their athletic potential, as well as reducing risk of burn out and overuse injuries.

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28/11/2023

I recently wrote a blog on Maximal Aerobic Speed (MAS) Runs for aerobic development in the off season (see bio to access the link) 🏃‍♂️

A lot of athletes particularly in the amateur/semi-professional space tend to prioritise long slow runs in the off season to build their aerobic base. I don't think this always needs to be scrutinised by practitioners. There should be some leniency as to how off-season training is approached from athlete to athlete regarding what they need to train vs what they want to train. However, I do get that there are better options. In the case of MAS runs, the athlete would probably get a bit more out of it considering they're going to save more time doing it.

MAS runs are also a nice way of doing a little bit more targeted aerobic work specific to the athletes fitness. Of course, there is a bit of maths involved, but worst case scenario you could always choose a set distance and just role with it, and play around with the sets/reps from there!

Shoot me a DM if this is something you are interested in!

https://optimisesportsphysio.com.au/off-season-aerobic-conditioning-for-sport/

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