Elite Health and Performance

Elite Health and Performance Elite Health and Performance is an allied health hub specialising in sports injury management

23/03/2026

Neck pain and headaches often go hand in hand.

Tension through the neck, upper traps, and base of the skull can place extra stress on the joints and surrounding muscles, leading to stiffness, headaches, and that constant tight feeling through the neck and shoulders.

At Elite Health and Performance we focus on addressing the underlying cause. Treatment may include hands-on techniques like Active Release Technique, dry needling, and joint mobilisation to restore movement and reduce muscle tension, followed by targeted exercises to improve strength, posture, and control.

If neck pain or headaches are becoming a regular issue, getting the right treatment plan in place can make a big difference.

Book an appointment with our team at Elite Health and Performance and let’s get you moving and feeling better again

Pain in the front of your knee when going downstairs?That’s one of the most common signs of patellofemoral pain.Going do...
22/03/2026

Pain in the front of your knee when going downstairs?
That’s one of the most common signs of patellofemoral pain.

Going downstairs places high compressive load behind the kneecap. Your quadriceps are working eccentrically to control your bodyweight while the patella tracks through the femoral groove. If the joint isn’t conditioned for that load, it becomes irritated.

We often see contributing factors like:
Reduced quad strength in deeper ranges.
Poor hip control allowing the femur to drift inward.
Limited ankle dorsiflexion forcing the knee to take more load.
Sudden spikes in running, stairs, or training volume.

Rehab focuses on gradually rebuilding tolerance. Controlled step-downs, quad strengthening through progressive ranges, and improving hip and ankle contribution so the knee isn’t overloaded.

Where do soft tissue release and dry needling fit in?
When the quads, TFL, or lateral retinaculum are excessively tight or guarding, they can increase compressive stress on the patella and limit clean movement. Soft tissue work helps reduce tone and improve tissue quality so the knee can move more freely.

Dry needling can also reduce neuromuscular overactivity and pain sensitivity, which makes it easier to load the joint properly again.
But here’s the key: hands-on treatment reduces irritation.
Strength and graded loading rebuild capacity.

If your knee hurts going downstairs, the solution isn’t to stop using it. It’s to prepare it properly for the load it’s facing.

18/03/2026

If you’ve got pain in the front of your knee it could be a range of injuries from patellofemoral pain syndrome to patella tendinitis however so many of them stem from poor compensation patterns where you don’t utilise your glute muscles correctly and overload your quad and patella tendon. Here are my favourite exercises to get you pain free and moving correctly again

18/03/2026

Who needs this for their neck? 🙋‍♂️

17/03/2026

Neck pain usually isn’t just one tight muscle.

It’s a combination of overloaded tissues, poor movement, and muscles doing jobs they shouldn’t be doing.

These are a few of the techniques I commonly use in clinic to reduce tension, restore movement, and take pressure off the cervical spine.

Most neck pain responds really well when you treat the actual cause, not just the symptoms.

17/03/2026

If your heel hurts with the first steps in the morning…
there’s a good chance it’s plantar fasciitis.

In this session we worked through:

Active Release Technique → to reduce tension through the calf and plantar fascia
Dry needling → to switch off tight trigger points
Strength exercises → to rebuild foot stability and load capacity

Most plantar fasciitis improves quickly when you treat the muscles, not just the fascia.

12/03/2026

Gotta hit that 10k everyday

10/03/2026

Sciatica relief with this one simple exercise

10/03/2026

Which is right for you - physio or chiro?

At Elite, both teams are almost identical, meaning you can comfortably book with either one.

They are both trained in Active Release Technique, soft tissue release, dry needling, and exercise rehabilitation. The only difference is a chiropractor can offer joint adjustments, if you’d like it.

Either way, our goal is always to work out what’s driving your pain, get it under control, and then build you back to full capacity.

So it’s a ni**le, restriction, injury, or you just want to move better, either team will be great.

If you’re still unsure, message us or give us a call and we’ll help you choose!

09/03/2026

Picked up a knee injury playing football and it was starting to seriously affect my training and running.

Got treatment with the team at Elite Health and Performance and the difference has been huge. They didn’t just look at the knee. They worked through the muscles around it, loosened everything up and gave me the right exercises to actually fix the problem.

Already feeling stronger, moving better and getting back to doing what I enjoy without pain.

If you’ve got an injury that’s been hanging around, I’d definitely recommend seeing these guys.

If your shoulder lifts toward your ear when you raise your arm, that’s a compensation pattern.Your shoulder blade is sup...
08/03/2026

If your shoulder lifts toward your ear when you raise your arm, that’s a compensation pattern.

Your shoulder blade is supposed to glide and rotate upward smoothly as your arm goes overhead. That motion is shared between the upper trap, lower trap and serratus anterior.

When the lower trap and serratus aren’t contributing properly, the upper trap steps in and does too much. Instead of clean upward rotation, you get that visible “hike” toward the ear.

It might not hurt straight away. But over time this changes how the ball sits in the socket. The humeral head can drift slightly upward, reducing space under the acromion and increasing load on the supraspinatus of the rotator cuff, biceps tendon, bursa and AC joint.

That’s why people often develop shoulder pain that feels like “impingement” without a clear injury.

Most people try to stretch their neck or upper traps when this happens. That rarely fixes the issue. The problem isn’t tightness. It’s control.

The fix usually involves restoring thoracic extension so the scapula can move properly, retraining the lower trap to support upward rotation, and strengthening serratus so the shoulder blade stays stable against the rib cage.

04/03/2026

Your shoulder keeps “hiking” for a reason.

If your upper traps are doing all the work, your lower traps and serratus probably aren’t pulling their weight.

Here’s a simple scap strength series to build better upward rotation, posterior tilt, and real overhead stability.

Strong scapula = happier shoulders.

Save this for your next upper session

Address

24 Edmondstone Road
Bowen Hills, QLD
4006

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 8am - 5pm

Telephone

+61738526841

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