Active Balance Physio & Wellness

Active Balance Physio & Wellness Welcome to Active Balance Physio & Wellness! We are in St Marys, Adelaide 😊

08/02/2026

Looking to level up your running in 2026? 🏃🏼‍♀️

Running isn’t just about logging kilometres. Strength, control and stiffness through the hips, calves and trunk all play a huge role in how efficient (and resilient) you are when you run.

In clinic, we often prescribe targeted running exercises to help build better mechanics and reduce injury risk. Whether you’re training for your first 2km or a full marathon, this simple running session is a great place to start:

▪️ Hip airplanes
▪️ Standing calf raises
▪️ Box step downs
▪️ Wall knee drives
▪️ Pogo jumps

These exercises help improve hip stability, calf strength, single-leg control and running stiffness, all key ingredients for better running performance.

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08/02/2026

Hip feeling weak, wobbly, or inconsistent during training? 🏃‍♀️🏋️‍♂️

Hip stability plays a huge role in how your knees, back and ankles handle load, especially when you’re running, lifting or moving on one leg.

This standing banded side leg lift is a simple but effective way to build glute med strength and control. The glute med helps keep your pelvis stable and your leg tracking well, which is key for reducing injury risk and improving performance.

We often program this as 3 x 12–15 reps per side, focusing on slow, controlled movement, staying upright, and keeping tension through the band the whole time.

Simple doesn’t mean ineffective. Done well, this exercise carries over to stronger, more stable movement across training.

Like all rehab and training, it should be tailored to your body, load and goals.

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Want to build stronger, more resilient hips for training?

Book an assessment with our physios via the link in our bio 🔗

05/02/2026

Struggling to make progress in the gym despite training hard? 🤔

Or feeling constantly fatigued with no clear reason why?

This is something we see very commonly in clinic, and in many cases, overtraining is part of the picture.

Overtraining isn’t just about doing too much. It’s usually a mix of:

▪️ Training loads exceeding what your body can currently tolerate
▪️ Not allowing enough time or support for recovery

When the demands you place on your body outweigh its capacity to recover, progress stalls, and niggles, fatigue, or recurring pain can start to creep in.

Recovery isn’t just rest days. It also includes:
▪️ Adequate sleep
▪️ Enough food and hydration
▪️ Settling tissue tension (think mobility work, massage balls, recovery sessions)
▪️ Smarter load management across the week

These things help calm the system back down so your body can actually adapt to training - not just survive it.

If this sounds a bit like you, it’s worth exploring further. You don’t need to stop training, you just might need a better balance between load and recovery.

🔗 If fatigue or recurring pain is holding back your training, book in with one of our physios via the link in bio.

05/02/2026

You, yes you. We know you are putting of your rehab because you can’t be bothered coming in clinic. 😏

You don’t need to be in the clinic for every stage of rehab.

And for a lot of people, telehealth is actually the missing piece. 👀

Telehealth physio is ideal if you’re travelling, living remotely, short on time, or simply need clear guidance between in-clinic sessions.

With a 1:1 telehealth appointment, you still get:

◼️ A thorough assessment
◼️ Guided rehab and exercise progressions
◼️ Clear movement and load advice
◼️ Support that fits around your life

Hands-on treatment has its place, but education, movement coaching and the right plan can make a huge difference when delivered properly.

Telehealth appointments with Em are now available!

📲 Book via the link in bio.

30/01/2026

A lot of our patients ask, “Can I still train with ankle pain?” 🤔

In most cases, the answer is YES (with a few exceptions).

If your ankle is feeling sore, stiff, or a bit unstable, high-impact movements or single-leg loading might be too much right now. But that doesn’t mean training has to stop. With the right progressions, you can keep moving, build strength, and support your ankle as it recovers.

Here are a few rehab exercises we often use to help people keep training while protecting the ankle:

◼️ Standing double-leg calf raises

A great starting point for rebuilding calf and ankle strength. This reduces load through the ankle while still training the muscles needed for walking, running, and jumping.

◼️ Single-leg isometric holds

Holding a controlled single-leg position helps build ankle stability and strength without excessive movement, making it a solid foundation before progressing to more dynamic balance work.

◼️ Dual-leg calf pulses

A gentle way to reintroduce spring and load through the ankle. This prepares the tissues for higher-impact movements while keeping things controlled.

As symptoms settle, these can progress into training-focused movements like single-leg calf raises, star balance work, and single-leg pogos.

If any exercise causes pain, don’t push through it. That movement might not be right for you yet – but there are always other options to keep you progressing.

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Ready to get started? Book an assessment with our physios via the link in our bio. 🔗

29/01/2026

Shoulder feeling unstable or shaky overhead? 🏋️‍♀️

Shoulder stability isn’t just about strength – it’s about your ability to control and support the joint through range, especially overhead.

This overhead kettlebell hold is a simple but effective place to start. Holding the weight overhead challenges your rotator cuff, shoulder stabilisers and trunk to work together to keep the joint stacked and controlled.

We often program this as 3 x 30 second holds each side, focusing on good posture, steady breathing and staying pain-free throughout.

This exercise works well in the gym or at home, but like all rehab and training, it should be tailored to your injury, training load and goals.

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Ready to build stronger, more stable shoulders?

Book an assessment with our physios via the link in our bio. 🔗

✨ Welcome to the team Brooke ✨We’re excited to introduce our newest remedial massage therapist, Brooke.Brooke’s journey ...
29/01/2026

✨ Welcome to the team Brooke ✨

We’re excited to introduce our newest remedial massage therapist, Brooke.

Brooke’s journey into massage therapy began through personal training, but it was her own experience with a back injury that truly shaped her path.

Through exploring different pain management approaches, remedial massage became a key part of her recovery and relief, and it’s what inspired her to help others feel the same genuine change in their bodies.

Brooke takes an intuitive, personalised approach to every treatment, focusing not just on physical relief, but the connection between the body, mind, and emotions. She strongly believes that combining movement with massage can have a powerful impact on both mental and emotional wellbeing.

Outside the clinic, you’ll usually find Brooke cooking, training at the gym, travelling, or unwinding with a true crime doco.

Brooke will be starting Thursday afternoons and alternating Saturdays, with her availability increasing over the coming months.

✨ SPECIAL WELCOME OFFER✨

Book a remedial massage with Brooke before the end of February and receive $20 off your treatment, plus a FREE recovery session.

📲 Book now, at our link in bio or by calling the clinic on 0450 877 731.

Say hi to Brooke in the comments below! 👋

We’re pumped to share this! 👇We’re on the lookout for a Physiotherapist to join our team at Active Balance.With one of o...
23/01/2026

We’re pumped to share this! 👇

We’re on the lookout for a Physiotherapist to join our team at Active Balance.

With one of our physios heading off to Queensland, a full-time role is opening up from April 2026 and we’d love to find the right fit.

The details:

📍 Position: Full-time Physiotherapist
📍 Location: St Marys, Adelaide
📍 Start: April 2026
📍 Pay: Excellent pay + bonus structure

Our ideal candidate will have:

• A genuine passion for movement, exercise or sport
• Confidence working with active people and athletes
• Strong communication and teamwork skills
• A desire to keep learning and developing as a clinician
• Willingness to work some evenings or Saturday mornings

(New grads are welcome to apply – attitude and curiosity matter.)

What you’ll be doing:

• Delivering hands-on, high-quality musculoskeletal care
• Working closely with our multidisciplinary team
• Developing individualised rehab and exercise programs
• Continuing your professional development with in-house PD, mentoring and external courses

If this sounds like you, send your CV and a short cover letter to:
📧 talt@activebalancephysio.com.au

If you’d like a confidential chat before applying, call us on 0450 877 731.

Know someone who’d be a great fit? Feel free to share or send this their way. 🙌

16/01/2026

A lot of our patients ask, “Can I still train with knee pain?” 🤔

In most cases, the answer is YES (with a few exceptions).

If your knee is feeling sore or irritated, heavy barbell lifts like back squats or deadlifts might be too much right now. But that doesn’t mean training is off the table. With the right regressions, you can keep moving, stay strong, and support your recovery.

Here are a few rehab exercises we often use to keep people training while protecting the knee:

◼️ Elevated kettlebell deadlifts

A great alternative to barbell deadlifts. This reduces overall load while still training the hips and legs, helping maintain strength without excessive knee stress.

◼️ Box squats

A regression of barbell back squats that helps control depth and range, allowing you to build strength and confidence in a pain-free position.

◼️ Elevated side step ups

A stepping stone towards elevated single leg lowers. This improves single-leg strength and control while challenging stability without overloading the knee.

If any exercise causes pain, don’t push through it. That movement might not be right for you yet – but there are always other options to keep you progressing.

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Ready to get started? Book an assessment with our physio’s via the link in our bio. 🔗

wellness active balance exercise

15/01/2026

Front of shoulder pain when lifting overhead or reaching out in front is something we see a lot 👀

Often, it’s not that the shoulder is “weak” overall. It’s more about load being taken up at the front of the shoulder, while the muscles at the back aren’t doing their share.

That’s where simple, targeted exercises can make a real difference 💪

The bent over Y is one we commonly use to:

◼️ Build strength through the back of the shoulder
◼️ Improve control when reaching or lifting
◼️ Take some pressure off the front of the joint

Start light, move with control, and keep everything within a comfortable range.

✅ Start with 3 sets of 10 to 15 reps.

This one should feel like work, not pain.

If shoulder pain is sticking around or limiting your training or day-to-day movement, it’s worth getting it checked properly. We’ll assess what’s going on and help you move forward with a plan that suits your needs.

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wellness active balance exercise shoulder shoulderpain shoulderrehab

13/01/2026

A lot of our patients ask, “Can I still train with shoulder pain?” 🤔

In most cases, the answer is YES (with a few exceptions).

If your shoulder is feeling sore or irritated, heavier pressing or pulling movements might be too much right now. But that doesn’t mean you need to stop training altogether. With the right regressions, you can keep moving, maintain strength, and support your recovery while the shoulder settles.

Here are a few rehab exercises we often use to keep people training while protecting the shoulder:

◼️ Isometric banded holds

A great alternative to banded shoulder presses. Holding a controlled position helps build shoulder strength and stability without irritating the joint through repeated movement.

◼️ Banded rows

A regression of kettlebell gorilla rows. This allows you to strengthen the upper back and shoulder muscles with less load, while still reinforcing good pulling mechanics.

◼️ Light dumbbell shoulder press

A step down from kettlebell shoulder presses. Using lighter dumbbells helps maintain pressing capacity in a more controlled and shoulder-friendly way.

If any exercise causes pain, don’t push through it. That movement might not be right for you yet – but there are always other options to keep you progressing.

📲 SAVE + SHARE if this was helpful

Ready to get started? Book an assessment with our physios via the link in our bio. 🔗

wellness active balance exercise shoulder shoulderpain shoulderrehab shoulderexercises

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135 Daws Road
Adelaide, SA
5042

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Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 6pm
Saturday 8am - 12pm

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About Us

​Talia has a diverse education background, having begun a degree in Occupational Therapy at University, before changing paths and completing an Advanced Diploma of Remedial Massage (Myotherapy) in 2008. From here she completed a Bachelor of Health Science (Complementary Medicine), and then in 2013, Talia completed her Masters of Physiotherapy at Flinders University. Since completing her massage and physiotherapy qualifications, Talia has worked in a range of settings including elite sports (AFL and NRL), private practice settings alongside physios, chiros, massage therapists and podiatrists, as well as in an aged care environment.

​Talia has a passion for helping people and getting them feeling better. She has completed several additional professional development courses, the most recent involving learning the very gentle and effective technique of counter strain and also advanced management of fitness athletes. In 2018, Talia was given the opportunity to work privately out of a room within Mesomorph Crossfit, and since starting there, hasn’t looked back.

Talia is committed to helping you achieve your goals, and will work with you to achieve the best outcomes possible.