Shire Spine & Sport

Shire Spine & Sport Your pathway to recovery, strength, &
peak performance starts here.

“Just rest it” is one of the most common pieces of advice post injury. It’s also one of the most outdated.Movement = med...
30/04/2026

“Just rest it” is one of the most common pieces of advice post injury. It’s also one of the most outdated.
Movement = medicine.

Swipe through to see WHY movement is the solution (and a few cases where rest is needed for specific reasons).

Think of this as your cue to get moving.

28/04/2026

Life is there to be lived guys.
We all look forward to a long weekend, and if you happened to take it a tad far.. well we’re all human.

It’s easy to get stuck in that all or nothing mindset, but a few days off won’t hurt your progress.

Delaying getting back to work definitely will though.
Being consistent is not about being perfect.

It’s about resetting quickly when the speed bumps inevitably pop up.

Back to work team 💪🏻

19/04/2026

HOW?

Grip strength isn’t just about your hands.
If reflects overall muscle strength, nervous system function and general physical capacity.

It’s basically a proxy for your whole-body health.

Especially in older adults. Higher muscular strength = lower risk of death.
Large cohort studies back this up with findings that even small reductions in grip strength are linked to increased risk of cardiovascular disease and all sorts of nasty things.

Bit heavy for a Monday morning, but it’s also a good kick up the bum to look at our week and make the time for physical activity - not just grip training, general full body training.

Your future self will thank you for it!

29/03/2026

Exercise isn’t just about performance of aesthetics.

Research published in the BMJ has shown that, in some cases, exercise is as effective as medicine in reducing mortality long term.

Add to that, strong associations between:
Muscles strength 💪🏻
Grip strength ✊🏻
Mobility 🧘🏻
Cardiovascular health 🫁

…. And positive long term health.

It’s simple - movement isn’t optional, it’s foundational

PSA - we will close doors on Thursday and be back in the office fresh on Tuesday the 7th.Spots are filling up fast but s...
26/03/2026

PSA - we will close doors on Thursday and be back in the office fresh on Tuesday the 7th.

Spots are filling up fast but still limited availability - give us a call or jump on to our website for further inquiries.

I’m sure everybody is looking forward to a break! 🐣

23/03/2026

Exercises aren’t inherently good or bad.

Context matters.

The same movement that builds strength in one person can create overload in another.

What you have to factor in?
💪🏻 Timing
💪🏻 Load
💪🏻 What you’re trying to achieve
💪🏻 the individual in front of you

This is the different between smart rehab, and giving out random exercises because they are trending on Instagram…

Unstable training/rehab LOOKS advanced…But here is the reality 👇🏻Your body adapts to what you train.So if you train on u...
18/03/2026

Unstable training/rehab LOOKS advanced…
But here is the reality 👇🏻

Your body adapts to what you train.
So if you train on unstable surfaces, you’ll get better at balancing.

If that’s all your after, great!

But if you want to be stronger, more powerful, more resilient and better at sport, you’ll go backwards.

In fact - force output drops, muscle activation drops and progress suffers.

In early rehab or with newbies, it definitely has a place, but to progress long term, stability wins.

Every time.

16/03/2026

Low back pain is the leading cause of disability worldwide.

Large global studies, including Global Burden of Disease (published in The Lancet), have consistently ranked low back pain as the #1 cause of years lived with disability across the world.

But the important part:
Most cases are not caused by serious structural damage.

More often, it’s a combination of:
Reduced load tolerance (high sensitivity)
Sudden spikes in training/activity
Sedentary lifestyle causing deconditioning
Poor recovery

Because of this, a lot of people will AVOID movement - when really they should be focusing on increasing it.

Start small.. and build from there.
Treatment is one side of the equation - proper movement and capability is a much bigger part of the solution.

Most plantar fascia pain isn’t just inflammation…If you’ve experienced it before, you know that PF can be a real pain in...
11/03/2026

Most plantar fascia pain isn’t just inflammation…

If you’ve experienced it before, you know that PF can be a real pain in the… foot. However, the underlying cause in most cases is actually load tolerance - it’s unable to deal with the stress that’s put upon it.

So while rolling, stretching, taping etc has a place, if you’re not loading the foot progressively, your recovery will stall.

4 exercises we use with most PF patients are:
1. HEAVY slow calf raises - shown here straight leg, but also do bent knee to target the soleus.
2. Toe up calf raises - this activates the windlass mechanism in the foot which helps strengthen the calf-plantar fascia complex.
3. Short foot - trying to pull your heel and toes together, raising the arch, activates the intrinsic muscles of the foot.
4. Toe yoga - great for also targeting the little muscles in our feet!

So after you’re done rolling your foot on a golf ball tonight, try a few of these exercises.

If you need more advice, reach out to us directly!

09/03/2026

The biggest mistake athletes make when they get injured?

Shutting everything down completely.

Gym stops. Training stops. Movement stops.
Progress stops.

But most injuries don’t require less, they require different.

Train AROUND the injury. Adjust the load. Build other parts. Whatever you can still train at 100%, train at 100%.

The people who bounce back strongest are not the ones who rested the most.
They’re the ones who kept building what they could whilst recovering.

Injury doesn’t mean the end of progress - it’s a temporary deviation.

Remember this next time injury interrupts your training.

06/03/2026

Nothing hits like the right song before a big lift or last set of con…

Here’s some of our regulars go to pump up song.

Comment yours below 👇🏻

03/03/2026

Cold exposure can reduce soreness and perceived fatigue.

But inflammation isn’t just swelling - it’s part of how the body adapts to training stress.

If your goal is is to compete again soon, like an oztag state cup for example, ice baths work well.

But if you’re chasing max strength or muscle goals, jumping in an ice bath straight after a session can blunt those signals.

Same recovery tool, different outcome.

Use it intentionally.

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21/18 Wurrook Circuit
Caringbah, NSW
2229

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