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The Reform Lab Osteopathy

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Australia
East Brisbane, QLD
The Reform Lab Osteopathy

An evidence based approach to healthcare using osteopathy and exercise rehabilitation. Osteopathy and Strength & Conditioning 💪

Located in inner East Brisbane, we treat pain and sporting injuries inside the elite Project Reform facility.

14/02/2026

My Favourite Strength Exercise for Improving Acceleration - Sled March

Those athletes who have great acceleration ability, leave their opposition chasing their tale.

Acceleration is crucial for all sports, especially field based sports like AFL, Rugby League, Rugby Union and Soccer. The list goes on. Acceleration is fundamental to athletic athletes.

Acceleration requires high amounts of force being pushed down and back into the ground. Longer ground contact times with big powerful steps. The first 3-5 steps is where acceleration is extremely important.

This is why the sled march is one of my absolute favourites. Heavy sled, trains acceleration mechanics if done well and long forceful ground contacts! It ticks all the boxes.

12/02/2026

Slalom Jumps To Improve Knee Absorption

I’ve had the privilege to work with a 3 time Winter Olympian in my career. A particular part of their sport was having to absorb large amounts of frequent force!

They did this slalom style.

This exercise can be modified to train different qualities of knee absorption and bounce. Not only a great drill for winter sport athletes, it’s one all field and court based athletes should have in their program.

Deep tier Slalom Jumps trains the ability to absorb force in the knees whilst jumping laterally. The better our joints, tendons and muscles can absorb force, the better they are at braking suddenly. This is a fundamental skill that if trained enough and done well, can reduce ACL injury risk.

When and how should these be programmed? Send me a message and we can discuss where they fit in your training program.

11/02/2026

Skater Squats - ACL Rehab - Quad Strength

I love watching the Winter Olympics! These athletes are absolutely phenomenal and are way cooler than the rest of us mortals.

Unfortunately these athletes frequently suffer with the dreaded ACL tear!

The skater squat is an exercise I used a lot in my own ACL rehab, and for good reason.

It is harder than it looks, and really challenges not only quad muscle strength, but coordination, control of the knee/hip/core, and shoulder strength.

My first rep was shocking, which is why I spoke about the common error of the exercise being a lunge if the knee isn’t the only point of contact from the back leg.

This is not suitable for everyone. Ensure you have the required strength and control before attempting this (especially if it’s from ACL rehab). If you’re unsure, always speak to your osteopath, physio, EP or S&C.

01/02/2026

NEW/RETURN TO RUNNING PROGRAM – 12 Weeks

Created by Dr. Jackson Redfern (Osteopath & Strength and Conditioning Coach)

This 12-week program is designed for both returning runners and complete beginners who want to experience the physical and mental benefits of running—without the fear of injury. Developed by a sports osteopath and strength coach, the program uses proven scientific methods to build strength, endurance, and confidence gradually and safely.

Program Highlights:
Beginner-Friendly & Injury-Smart: Tailored for those new to running or hesitant due to past injuries. The program prioritizes safety while helping you reach your performance goals.

Strength Integration: Includes two lower body strength sessions per week to improve muscular strength, power, joint stability, and movement efficiency—key factors in injury prevention.

Progressive Conditioning: Running sessions are carefully scaled to build cardiovascular fitness and tissue tolerance without overload.

Evidence-Based Design: Every element is backed by sports medicine and rehabilitation science, ensuring optimal load management and recovery.

Whether you’re starting from scratch or returning after time off, this program empowers you to run stronger, safer, and with confidence.

31/01/2026

3 MEDICINE BALL EXERCISES TO DEVELOP POWER IN TENNIS

Power is absolutely king in all sports. It is what often separates the absolute best from the rest!

Think the previous match with Alcaraz vs De Minaur. What I noticed was the difference in power/ shot speed between Carlos and Alex.

Power = Force x Velocity

Force moved quickly!

The video also shows the importance of having a coach oversee you performing your exercises! I know what I’m doing but looking back, I could have rotated more at the hips/trunk on the Rotational Wall Throws.

If you want to have a more powerful serve, forehand/backhand, you need to get strong! Then you need to learn how to apply that force quickly!

Get an S&C coach and this is simple. I offer structured/individualised S&C plans plus coaching. Even better you can access a private health rebate (through osteopathy) when you are working with me.

30/01/2026

SERVING SHOULDER PAIN IN TENNIS PLAYERS - SIMPLE WARMUP

Shoulder pain with the serving action is a common complaint in tennis players.

During the serving action, the athlete will generate large amounts of force/torque through their body and shoulder. Do this a lot in training and then in games, and pain can occur!

Most commonly this will be due to a rotator cuff tendinopathy, where the tendon/shoulder can have a warm up effect.

I would encourage everyone with this injury to see an osteo/physio before continuing on with pushing through the pain. However, if deemed safe from your osteopath/physiotherapist, this is a simple warm-up routine to help alleviate the pain before your first serve!

28/01/2026

ONE SIMPLE EXERCISE FOR TENNIS ELBOW

Firstly, this exercise alone won’t fix your tennis elbow pain. To properly recover from tennis elbow, you need to properly treat it holistically (osteopathy).

However, this simple easy drill is an excellent bang for your buck, if you’re trying to alleviate/warm up the region.

Completing this prior to a game/training of tennis is a simple way of preparing the tissues and the common extensor origin tendons (the ones involved in tennis elbow) to load.

If you do have tennis elbow (lateral epicondylalgia), I advise you get this seen to immediately after you develop symptoms. Your osteopath/physio can treat it early before this long term injury really gets in your way.

When dealing with the injury, like others. Patience is key! Tendon injuries take a long time to recover from. Prognosis for tennis elbow is often anywhere between 10 weeks to a year (even with appropriate treatment).

27/01/2026

5 COMMON TENNIS INJURIES (other than Tennis Elbow) 🎾

Tennis Injuries like most sports have a range of different injuries that are common.

1. Shoulder Injuries - Rotator Cuff tendinopathy/ Chronic SLAP lesion’s are frequent in tennis players from an overuse nature. Of course SLAP tears and Rotator Cuff tears are also commonly acute, and they can occur.

2. Abdominal Strains - Acute mechanism
3. Groin Strains - Acute mechanism most common
4. Meniscus tears
5. Ankle ligament sprains (can be alongside a fracture)

Injuries are common, however they can be greatly reduced with smart strength and conditioning coaching.

Wanting to take tennis seriously? Id recommend you get yourself an S&C coach so you can play at your best for a long period of time.

26/01/2026

DESK MOBILITY EXERCISES TO FREE UP YOUR SPINE AND REDUCE POSTURAL TENSION

This simple routine has helped 100s of my patients combat pain, stiffness, headaches and migraines.

Our bodies hate being in sedentary positions! They stiffen up, often become sore and can refer headaches due to built up postural tension.

I get it, when you are working/studying at the desk, time often fades away and now you’ve been there for too long. You’re now stiff and achy. Almost immediately after moving for a few minutes, you feel less stiff.

My general suggestion:

Move around anytime the body feels stiff (your body is telling you to move).

Perform one, some or all of these exercises every 30-45 minutes during your working/studying day.

It doesn’t take a lot of effort to get a lot of reward when it comes to posture tension.

29/12/2025

🏃‍♂ 12-Week Running Program AND Strength by Dr Jackson Redfern (Osteopath)

This program is designed to enhance strength, power, running efficiency, and performance, while minimizing injury risk through progressive loading and science-backed methods.

🟢 Program Structure:

🔹Duration: 12 weeks

🟢 Weekly Breakdown:

🔹2 Lower Body Strength Sessions:

Focused on building foundational and explosive strength, targeting key muscle groups for running performance.

🟢 Running & Conditioning Sessions:

🔹Scientifically structured to improve aerobic capacity, speed, and running mechanics.

🟢 Key Features:

🔹Progressive Overload:

All sessions are carefully scaled to ensure consistent improvement and injury prevention.

🔹Expert Design:

Created by Dr Jackson Redfern (osteo), a sports osteopath and strength & conditioning coach, integrating clinical insight with athletic performance science.

🔹Unique Running Methodology:

Utilizes elite-level conditioning science rarely found in public programs, ensuring each session delivers maximum results.

🔹Performance-Driven:

Every component is tailored to deliver measurable gains in running speed, endurance, and biomechanical efficiency.

🟢 Ideal For:

🔹Runners seeking a structured, science-based approach to training.

🔹Perfect for good runner’s who have never completed strength training, and want to improve their running performance.

🔹Athletes aiming to boost lower body strength and running performance.

🔹Individuals wanting to train smart with injury prevention at the forefront

Address

181-183 Wellington Road
East Brisbane, QLD
4169

Opening Hours

Monday	7am - 7pm
Tuesday	8am - 7pm
Wednesday	10am - 7pm
Thursday	7am - 5pm
Friday	10am - 6:30pm
Saturday	7am - 10:30am

Website

https://www.trlosteo.com.au/

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