Boronia Heights Physiotherapy

10/09/2025

31/08/2025

Proprioception is the ability to sense the position and movement of our body parts. It helps with body stability by sending information to the brain about body position and movement, aiding in balance and coordination.

When joints are injured, proprioception can be compromised. Issues like ligament strains, ACL or meniscus tears, and degenerative joint diseases such as osteoarthritis can affect this sense.

Is Balance the Same as Proprioception?
While balance is about maintaining weight distribution, it relies on multiple sensory systems, including the vestibular, somatosensory, and visual systems. Proprioception, however, involves receptors in muscles, tendons, and ligaments sending information back to the brain.

Exercises that improve balance can also enhance proprioception. The more effort required to maintain balance, the stronger your proprioception becomes.

Importance of Proprioception and Balance
Knowing where you are in space helps prevent falls and injuries. Enhancing proprioception and balance can prevent joint injuries or re-injuries. It improves postural control, muscle reaction time, and can reduce the risk of hamstring injuries.

Signs of Lost Proprioception
Loss of proprioception often results in poor balance and a feeling of instability. Any joint can be affected, with symptoms like "giving way" being common. About 40% of ankle sprains lead to re-injury due to impaired proprioception.

Exercises to Improve Proprioception
Both equipment-based and balance exercises can enhance proprioception. Effective exercises include:

* Balancing on one leg
* Walking backward on heels
* Using wobble/balance boards
* Mini trampolines
* Dura disc exercises
* Swiss ball exercises
* Pilates

Rehabilitation and re-training of proprioception are crucial after joint injuries. With a physiotherapist’s help, you can restore your proprioception and get back on your feet quickly.

If you suspect your proprioception is compromised due to a recent injury, schedule an assessment with one of our physiotherapists. They can help you develop a suitable exercise programme.

24/08/2025

Clear X-Ray? You Could Still Be in Pain

You’ve had an X-ray, and it came back clear. That should feel like a relief, right? But what if the pain is still there?

Here’s the thing: X-rays are great at showing bones, spotting fractures, or picking up arthritis. What they can’t show are the soft tissues, your muscles, ligaments, tendons, nerves, and discs. And that’s often where the real problem lies.

Pain doesn’t always show up on a scan, but that doesn’t mean it isn’t real. A thorough assessment by a physiotherapist can often uncover what’s going on and get you started on the right treatment plan, sometimes without the need for extra imaging.

If your X-ray looks fine but your body tells a different story, don’t ignore it. Pain always has a reason, and with the right approach, you can find the answer.

17/08/2025

Managing Meniscus Tears: From Diagnosis to Recovery

Knee pain can make even simple activities feel challenging, and one common cause is a meniscus tear. This type of injury doesn’t just happen to athletes; it can affect anyone, whether you’re running marathons or spending most of your day at a desk.

If you’re noticing swelling, stiffness, or a catching or locking sensation in your knee, it’s important to get it checked out. A proper assessment, often with the help of an MRI, can confirm the tear and guide the best treatment plan for you.

Physiotherapy is a key part of managing meniscus tears. The main goals are to reduce pain and swelling, improve strength and flexibility, and help you get back to activities like walking, climbing stairs, or squatting without discomfort. Treatment usually includes hands-on techniques, specific exercises, and advice on how to move safely and avoid further strain.

It’s also beneficial to know that not every meniscus tear needs surgery. Even if surgery is needed, rehab plays a huge role in recovery and in getting you back to the things you enjoy.

By working with a physiotherapist, you can rebuild your knee’s strength and function and lower the chance of future injuries. Taking care of your knees today can help you stay active and confident for years to come.

10/08/2025

You learn what’s causing the pain and how to look after yourself afterwards. Our hands-on care brings relief and simple tips to keep moving well. Clients appreciate the clarity and long-term results.

Take the first step towards reduced pain and increased function. Contact us today. Call (07) 3319 6687 or email boroniaheightsphysio@gmail.com to schedule your appointment

07/08/2025

We will be open on both August 11th, 2025, for Logan, and August 13th, 2025, for Brisbane, during the Ekka Holiday!!!

04/08/2025

There are several strategies that can help reduce symptoms during driving and sitting:

Adjust Your Seat
Experiment with your seat position to find the most supportive angle. This includes moving your seat forward and backward, moving it up and down, and adjusting the tilt of the back and bottom of the seat.

Use a lumbar support cushion.
Lumbar support cushions or pillows can be used to alleviate back pain while you’re driving. They provide support for your lower back, or lumbar region, helping take some of the pressure off of your spine.

Take Breaks
If you’re driving for extended periods, take breaks to walk around and stretch your legs. This can help relieve pressure on your sciatic nerve and reduce muscle stiffness.

Maintain Good Posture
Try to sit up straight and avoid slouching. Poor posture or slouching forward when you drive can worsen your pain.

Stay Hydrated
Dehydration can make nausea worse, so sips of cold water may help curb your nausea.

Nibble on Crackers: Eating a light snack, like saltine crackers, may ease nausea.

Remember, it’s important to consult with a healthcare professional before starting any new regimen to manage symptoms. They can provide personalized advice based on your specific condition and needs.

27/07/2025

5 Pain Myths That Are Keeping You From Getting Better

1. If it hurts, something must be damaged: Pain doesn't always equal tissue damage. Your nervous system can create pain as a protective response even when your body has healed completely.

2. Bed rest is the best medicine: While rest might feel logical, staying inactive often makes pain worse. Gentle, graded movement helps your body and brain remember that motion is safe.

3. I need to wait until the pain is completely gone to be active: Waiting for zero pain before moving can actually prolong recovery. Learning to move with some discomfort, under proper guidance, is often the key to improvement.

4. Strong pain means serious injury: Pain intensity doesn't reflect tissue damage severity. Many serious conditions cause little pain, while minor issues can sometimes be excruciating due to nervous system sensitivity.

5. If multiple treatments haven't worked, nothing will. Failed treatments often mean the wrong approach was used, not that your condition is hopeless. Understanding your unique pain experience can lead to more effective solutions.