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Form Osteopathy

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Bundall, QLD
Form Osteopathy

Osteopathy, dry needling and exercise rehabilitation for spinal pain, headaches and sporting injury.

17/03/2026

🦵The anatomy of the ITB 🦵

Many people are aware that the ITB runs along the outside of their thigh but might be surprised to learn it’s a connective tissue and not a muscle.

ITB stands for iliotibial band i.e. ilio = pelvis and tibial = shin bone.

It begins at the pelvis, connecting to the fibres of the gluteus maximus and the TFL muscle (a small muscle located on the outer hip).

It runs down along the outside of the thigh and inserts at the proximal tibia (the upper widened end of the shin bone) at a site referred to as Gerdy’s tubercle, which is a smooth bony projection 2-3cm below the knee joint.

The ITB is firmly attached to the whole length of the femur through fascial connections, though as it has no direct bony attachment to the femur, the ITB can shift anterior or posterior (front to back) as your knee flexes and extends.

❓Did you know? ❓

Fact: ITB is not present at birth but develops when we start walking as a baby or toddler.

12/03/2026

Are you a runner? 🏃 Then you might want to listen up.

ITB syndrome is a common condition experienced by runners of all levels (even non-runners too!) that takes patience and diligence to see healed.

Previously, this condition was thought to be caused by friction of the ITB rubbing over the outer knee. We now understand that the pain is more likely driven by compression of a highly pain-sensitive fat pad beneath the ITB band, particularly when loads exceed the tissue’s capacity.

When assessing lateral knee pain and addressing ITB syndrome, the primary thing to look at is load magnitude and running biomechanics.

ITB syndrome can be frustrating. It rarely settles quickly and often requires careful load modification, progressive strengthening and patience to achieve lasting improvement.

This month we’re going to explore the anatomy of the iliotibial band and its relationship to the knee, its role, common symptoms and mechanisms of injury, risk factors and strategies to help you recover and return to activity.

Stay tuned! More to come…

03/03/2026

🔷 Dynamic stretching 🔷

Dynamic stretching uses active movement through range (think leg swings, arm circles, walking lunges) to gently warm and activate muscles before exercise.

It increases blood flow, muscle temperature and movement quality, helping your body prepare for load and force.

Benefits of dynamic stretching before exercise:

📍Improves performance metrics like power and agility
📍Mimics the movements you’ll use in training or sport
📍Prepares muscles and nervous system for action

Dynamic stretching doesn’t just stretch, it activates and primes.

26/02/2026

Stretching is an essential part of any exercise routine, in fact it should be an essential part of your day.

But there are different types of stretching and knowing when to do each type is important.

🔷 Static stretching 🔷

Static stretching means holding a muscle in a lengthened position for 30 - 90 seconds to improve flexibility.

It’s great for post-workout cool-downs and dedicated mobility sessions (e.g. when you wake up or before bed), especially if you have specific flexibility goals or sports with high range demands (like dance or gymnastics).

What it helps with:
📍Long-term range of motion gains
📍Muscle relaxation and recovery-focused mobility

Research shows static stretching before intense or explosive activity can briefly reduce strength and power output, so it’s not ideal as a sole warm-up before performance-focused sessions.

24/02/2026

🤝 Why osteopathy and exercise work better together 🤝

Manual therapy isn’t an either/or - it’s part of a whole person strategy focusing on structure, movement, load and behaviour.

Osteopathic treatment can help reduce pain and improve function, but the best results come when we add exercise, load management and movement retraining (depending on the condition or injury).

At Form Osteopathy, we provide our clients with:

✨ Hands on care
✨ Tailored movement strategies
✨ Education on load, posture and recovery
✨ Evidence informed rehab

Our aim isn’t just to reduce pain but to address why it came and how to keep it away.

19/02/2026

🦵Trap bar deadlift 🦵

Both a traditional deadlift and a trap bar deadlift hold many similarities – comparable loads, train the hinge pattern, similar range of motion. But the trap bar may be a better option for some.

Many people find that they can lift heavier weights when using the trap bar for a dead lift. This happens because the trap bar allows for a better centre of gravity compared with a normal barbell.

The trap bar also places less stress on your lumbar spine, which can be particularly helpful if you’re dealing with lower back pain.

The trap bar makes it easier to lift with good form. It’s neutral grip and the way it aligns your centre of gravity can make it easier to maintain good form.

What do you like to lift with – the barbell or trap bar?

17/02/2026

🏋️‍♀️ 10 evidence-based tips to protect your body when beginning a new exercise program 🏃

1. Seek guidance: if you're unsure about your fitness regimen, consult with a coach, personal trainer, dietitian or a health professional like an exercise physiologist, an osteopath or a physiotherapist.

2. Progress gradually: if you’ve already got a base, don’t suddenly up everything; that’s when overuse injuries and burnout happen. Plan weekly increases in duration, intensity and volume.

3. Warm up properly: dynamic warm-ups (moving through controlled ranges before working hard) prepare muscles and joints. Research shows they reduce injury risk more than static stretching before exercise.

4. Prioritise recovery: sleep, rest and recovery days are part of training. Your body needs time to adapt and heal. Good recovery enhances strength gains and reduces strain.

5. Mix it up: Strength, cardio, control and balance. Variety helps avoid overloading the same tissues and supports well-rounded fitness.

6. Know your load: monitor how much training you’re doing weekly. Too much too soon puts you at higher risk of tendinopathy and overload injuries. Ease into heavier or longer workouts.

7. Add HITT or SIT with care: time-efficient methods like HIIT can work, but start with scaled durations and volumes so your tissues adapt before you push.

8. Stay social: training with others helps keep your motivation alive.

9. Listen to your body: fatigue, persistent stiffness or pain are early signals. Modify, rest or reduce load when needed.

10. Consistency beats intensity: simple, consistent training often wins over sporadic or ‘go hard’ cycles. Progress is built over weeks and months, not just one week of effort.

12/02/2026

😴 Strategies for optimising sleep 😴

Sleep is essential for recovery and performance. Here are our top strategies for ensuring a good night’s sleep:

🔷 Go to bed and wake up the same time each day
🔷 Hydrate upon waking
🔷 Get 10 minutes of sunlight in your eyes when you wake. *Top tip* drink that glass of water outside
🔷 Limit caffeine after lunchtime
🔷 Use minimal lighting after sundown
🔷 Cease screen time 2 hours before bed
🔷 Keep your bedroom cool

Do you have any tips we’ve missed?

10/02/2026

⚠️ Why sleep matters for musculoskeletal health ⚠️

Did you know sleep is a core part of how your body heals and protects your muscles, joints and tendons?

Good sleep isn’t just for feeling rested, it directly affects injury risk, pain levels and recovery quality.

Research shows that when adults and athletes consistently sleep less than 7 hours per night, the risk of musculoskeletal injuries goes up.

In some studies, athletes sleeping less than 7 hours for 2 weeks had up to 1.7 higher injury risk than those sleeping more.

🔷 Why this happens:

Lack of sleep affects reaction time, coordination, focus and balance, meaning you’re more likely to move in ways that expose joints and tissues to abnormal stress.

05/02/2026

Sciatica isn’t just ‘back pain’, it’s irritation of the sciatic nerve, which runs from your low back down your leg.

In fact, it’s actually a pattern of symptoms when the sciatic nerve gets irritated: sharp pain, tingling or numbness down the leg.

Strategies for treatment include:

🔷 Self management techniques: hot or cold packs, avoidance of inciting activities, avoidance of prolonged sitting or standing.
🔷 Exercise: to mobilise lower spine segments, improve core control, reduce neural tension and other light exercise activities.
🔷 Manual therapy: spinal manipulation, mobilisation, dry needling and massage.
🔷 Pain relief-medication: typically, a combination of anti-inflammatory medication and muscle relaxants.

03/02/2026

Back pain is extremely common. According to a 2020 study, low back pain remains the number one cause of disability worldwide,

The prevalence of low back pain also increases with age and compromises the prospect of healthy aging.

Manual therapies, especially when combined with movement and exercise, can significantly reduce pain and improve function in people with low back pain.

At Form Osteopathy, we:

🔷 Assess posture, pelvic and hip control and spinal movement
🔷 Use tailored manual techniques and soft tissue work
🔷 Prescribe graded movement and strength exercises
🔷 Give practical load management strategies

Because movement is medicine, your nervous system, musculature and joints all need coordinated input to reduce pain and regain confidence in movement.

29/01/2026

We’ve been making a few updates to the clinic lately, adding in a squat rack, some additional exercise equipment and some other changes to enhance your experience with us ✨

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Address

91 Upton Street
Bundall, QLD
4217

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+61755316422

Website

https://www.formosteopathy.com/

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