East Gosford Physiotherapy & Sports Injury Centre

21/11/2025

How exercise can better your odds against prostate cancer.

Research suggests that men who exercise regularly are less likely to develop prostate cancer or die from the disease.

It’s never too late to start exercising regularly. 30 minutes of moderate to vigorous exercise on most days of the week is recommended.

Don’t forget about prostate screening, early intervention can be lifesaving. Speak to your GP for more information.

Source: John Hopkins Medicine

20/11/2025

Prostate cancer is treatable if caught early. If you're over 50, speak to your GP about a PSA test today!

1 in 5 Australian men are at risk of being diagnosed with prostate cancer by the age of 85. If you're experiencing any of the following symptoms, are aged over 50, are of African or Caribbean descent, or have a family history, it's time to Get Checked.

💧 A need to urinate frequently, especially at night
💦 Difficulty starting urination or holding back urine
🚹 Weak or interrupted flow of urine
🔥 Painful or burning urination
🗼 Difficulty in having an er****on
🎇 Painful ej*******on
🩸 Blood in urine or semen
💥 Frequent pain or stiffness in the lower back, hips, or upper thighs

Prostate cancer is treatable if caught early. Speak to your GP about a PSA test or visit our website to learn more about our specialist Urologists.

19/11/2025

Exercise of the Week: the classic one-leg stand — modelled perfectly by our beach-side mate 🐦
Great for balance, core control and hip strength. Give it a go (preferably without stealing chips).

18/11/2025

Pickleball season is in full swing — and so are those sneaky elbow, shoulder and calf niggles! 🏓
If you’ve copped a pickleball injury (or just want to stay on the court), our dedicated pickleball physio program is here to help.
Mention this post and get 10% off your appointment at East Gosford Physio!

12/11/2025

Exercise of the Week 💪 — Side-Lying Hip Abduction
A great one for building hip strength and stability! Keep your hips stacked, core tight, and lift the top leg slowly — you’ll feel those glutes working straight away. Perfect for runners, walkers, or anyone with hip or knee niggles.

Need help fine-tuning your technique? Come see the team at East Gosford Physio.

11/11/2025

Not all bursitis is the same. Some flare from pressure, some from friction, some from a knock, and some from infection. If your hip, knee, elbow or heel is grumbling and you’re not sure why, we can help you figure out which type it is and get it settling down fast. Book in with the team at East Gosford Physio.

06/11/2025

A new study found that dry needling combined with targeted exercise outperforms anti inflammatory treatment for tennis elbow.

If your elbow has been nagging, book in with Evan or Blake and let us help settle it down with evidence-based care (yes, including dry needling).

05/11/2025

🏋️‍♂️ Exercise of the Week: Wall Angels

A simple but underrated one for posture and shoulder mobility.

How to do it:

Stand with your back, head and tailbone against a wall.

Bring your arms up so your elbows and wrists touch the wall in a “goalpost” position.

Slowly slide your arms up and down the wall, keeping contact as best you can.

Move through a pain-free range — aim for 2 × 10 reps.

Why we love it:
Wall angels wake up the postural muscles between your shoulder blades, open up stiff chest muscles, and help reset that slouched-at-the-desk feeling.

Pro tip:
Try this after long computer sessions or before gym upper-body work.

27/10/2025

🏌️‍♂️ We love helping our golf patients stay strong, mobile and pain-free on the course!
As proud supporters ofGosford Golf Clubb, members receive a special VIP discount on physiotherapy at East Gosford Physio. ⛳️

21/10/2025

Happy birthday to the newest member of our team, Karen! 🎉 We’re so lucky to have your friendly face at the front desk. Hope you have a wonderful day!

20/10/2025

🦴 It’s World Osteoporosis Day!

Today’s a great reminder that strong bones mean a stronger future 💪

Osteoporosis affects over 1 million Australians, often silently, until a fracture occurs. But the good news is, it’s never too late to start building better bone health.

Here’s how you can help increase bone density naturally:
✅ Do regular weight-bearing exercise - things like walking, jogging, stair climbing, or tennis
✅ Add resistance training - lifting weights or using resistance bands helps bones adapt and grow stronger
✅ Challenge your balance and posture - improves stability and reduces the risk of falls
✅ Get enough calcium and vitamin D - from food or supplements if needed
✅ Quit smoking and limit alcohol - both can weaken bone structure over time

At East Gosford Physiotherapy, we design safe, tailored exercise programs, and group programs to:
💥 Improve bone strength and density
💥 Boost confidence and mobility
💥 Prevent falls and fractures

If you’ve been diagnosed with osteoporosis, osteopenia, or simply want to future-proof your bones - we can help.

16/10/2025

Feeling a bit stiff on the golf course? Don’t worry, Russell’s always got your back 😉⛳💪 Book a session today and get back in the swing!