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Monday 9am - 8pm Tuesday 7am - 4pm Wednesday 7am - 8pm Thursday 7am - 5pm Friday 7am - 5pm Saturday 12pm - 3pm Sunday 12pm - 3pm

Physiofitness

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Australia
Como, WA
Physiofitness

Come and see Lee-Anne Flugel and Millie Hayward to discover your full potential.

25/07/2025

Friday’s tip of the week ✍️
Tendons love heat! If you are struggling with pain as a result of an inflamed tendon try using a heat pack.

Tendons have poor blood supply compared to other tissues like muscle. Blood flow is crucial for tissue healing. Therefore, using heat can help to enhance blood supply to the injured tendon and speed up the healing process. 🤸‍♀️

11/07/2025

Friday’s tip of the week ✍️
After an injury, it can be difficult to navigate how much you should be doing or how hard you can push yourself when returning back to your desired activity.

The traffic light model is a fantastic guide that you can use to monitor your symptoms and facilitate a SAFE return to activity, reducing the risk of a flare up or re-injury.

Red Light 🚨(pain 6-10)
STOP activity. You are overdoing it and are at increased risk of tissue damage.

Orange Light 🟠 (pain 4-5)
CAUTION. Closely monitor your symptoms and load. You may need to modify your activity.

Green Light 🟢 (pain 0-3)
SAFE ZONE. Pain is at an acceptable level, you can keep pushing through.

This model applies both DURING and AFTER activity.

04/07/2025

Friday’s tip of the week ✍️
CONSISTENCY is key when it comes to performing your home exercise program. We prescribe you targeted exercises tailored to you and your injury to reinforce treatment gains, promote recovery and facilitate return to your desired activity.

So try not to skip your exercises! This way you will get the most out of your program and achieve the best results. 💪

27/06/2025

Friday’s tip of the week ✍️
If you are suffering from nerve pain AVOID stretching! You may be tempted to stretch to relieve pain and reduce muscle tension caused by an inflamed nerve. However, in this case stretching has the opposite effect and tends to make symptoms worse.

Stretching sensitised neural tissue places increased stress on the nerve and negatively affects its blood supply consequently worsening inflammation and pain.

24/06/2025

Step 2: Restore ~ Glutes
Glute bridges are a great beginner glute strengthening exercise. Not only do they target your gluteal muscles, they also engage your core. Having strong glute and core muscles offers numerous benefits including improved balance and stability, enhanced athletic performance and reduced injury risk.

This exercise can be progressed by performing it single leg as depicted in the second video.

06/06/2025

Friday’s tip of the week ✍️
Don’t let your symptoms build. Delaying treatment can prolong the recovery process and increase the length of time it takes for you to return to activity.

Get on top of your symptoms so that you can be the best version of yourself! 🙌

29/05/2025

Step 2: Restore ~ Hamstrings
Are you looking for different exercises to strengthen your hamstrings? Check out these videos to see some of our favourites.
- Video 1: Elevated hamstring bridge
- Video 2: Hamstring roll-out
- Video 3: Romanian deadlift

Hamstring injuries can be difficult to combat. If you are struggling with one, why not book in so we can provide you with the most appropriate treatment and management advice to help you tackle your injury.

23/05/2025

Friday’s tip of the week ✍️
For those running the HBF Run for a Reason this weekend don’t forget to include a warm up pre-race and a cool down afterwards.🏃‍♀️

Warm up:🔥
Warming up beforehand increases blood flow to muscles and loosens joints, preparing the body for the demands of exercise and reducing the risk of injury.

A warm up also increases heart and respiratory rate enhancing oxygen transportation around the body leading to more efficient energy production.

An example warm up includes a combination of light aerobic activity, dynamic stretching + muscle activation and activity specific movements.

Cool down:❄️
An appropriate cool down after exercise helps to reduce delayed onset muscle soreness (DOMS) and enhance recovery.

An active cool down is typically recommended after exercise to help accelerate the removal of metabolic waste (i.e lactic acid) accumulated during the activity. An active cool down consists of dynamic activity performed at a low intensity (e.g jogging).

This can then be followed up by static stretching and rolling immediately after.

16/05/2025

Friday’s tip of the week ✍️
If your goal at the gym is to strengthen your glutes here are some tips to get increased glute engagement:
1. Try to sit into your heels (i.e weight in your heels)
2. Drive your hips back
3. Keep your knee in line with your toes but prevent it from moving forward beyond your toes
4. If you are feeling more muscle work in the hamstrings than glutes, move your feet closer to your bottom

It’s not uncommon to think you are strengthening your glutes but really you are primarily engaging other muscles (e.g quadriceps and hamstrings).

Don’t forget about glute activation beforehand too!

09/05/2025

Friday’s tip of the week ✍️
Feeling tight in your lower back after a long week at work? Try this!

The trigger ball is an effective way to release your lower back. Simply place the ball against a wall and lean your back into it, roll until you find a tight spot then HOLD the pressure. Move the ball to another spot once you feel the tension release and repeat.

The benefit of using a wall is that you can control how much pressure you are applying into the ball.

02/05/2025

Friday’s tip of the week ✍️
Don’t underestimate the benefits of heat therapy.

Heat causes your blood vessels to dilate increasing blood flow to the area. Increased blood flow promotes tissue healing, reduces pain and encourages muscle relaxation.

Heat therapy is an effective way to relieve muscle tension and reduce joint stiffness.

When using a heat pack the recommended parameters are 15-20 minute intervals, multiple times per day with breaks in between.

29/04/2025

Step 2: Restore ~ Core
Are you looking to strengthen your core but unsure of where to start?

Try our favourite beginner core strengthening exercises.
- Video 1: dead-bugs
- Video 2: bird-dog

Having a strong core offers numerous benefits including reducing lower back pain.

Address

Como, WA

Opening Hours

Monday	9am - 8pm
Tuesday	7am - 4pm
Wednesday	7am - 8pm
Thursday	7am - 5pm
Friday	7am - 5pm
Saturday	12pm - 3pm
Sunday	12pm - 3pm

Telephone

+61864609738

Website

http://www.physiofitnessperth.cliniko.com/

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