Active Balance Physio & Wellness

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

25/04/2026

The first 48 hours after an injury matter more than most people realise.

Rolled your ankle? Took a knock? Tweaked something in training? What you do early can shape how well, and how quickly, you recover.

We’ve moved on from the old RICE advice, ie. rest, ice, compression, elevation.

The approach now is PEACE & LOVE:

Protect it early.
Elevate it.
Use compression.
And avoid jumping straight to anti-inflammatories, that initial inflammation is actually part of the healing process.

Once you’re past that initial phase, gradual, controlled movement helps tissue heal stronger, not weaker.

The two biggest mistakes we see:

Doing way too much, way too soon
Or doing nothing at all for far too long

Getting it properly assessed early gives you clarity on what’s going on, and a plan to get back to training without dragging it out for months.

🔗 If you’re not sure how to manage your injury, book in with one of our physios via the link in bio.

23/04/2026

Still doing a few static stretches and calling it a warm-up? Let’s talk about it.

Touch your toes and you’re ready to go.

Stretching alone isn’t really preparing your body for what’s about to come.

A proper warm-up is about getting your body ready to move, not just pulling on muscles.

We want to:
▪️ Increase blood flow
▪️ Raise body temperature
▪️ Actually switch muscles on

That’s where dynamic movement comes in.

Think:
▪️ Squats
▪️ Lunges
▪️ Light jogging
▪️ Movements that mimic your session

Static stretching still has its place, but doing it alone before training isn’t enough, and overdoing it can even reduce performance.

The goal isn’t just to feel loose, it’s to feel ready.

If your warm-up is just a couple of stretches, you’re probably leaving a lot on the table.

🔗 If you’re not sure how to structure your warm-up or keep running into ni**les, book in with one of our physios via the link in bio.

19/04/2026

Lower back rehab and deadlift training often look similar, but the difference is load, control, and intent.

Early on, we keep things more controlled. Same movement patterns, very different demands.

◼️ Bodyweight RDL → Barbell RDL
◼️ Banded good morning → Trap bar deadlift
◼️ Knee rocks → Weighted woodchop

Rehab focuses on rebuilding how your lower back tolerates load, restoring the hinge pattern safely before we layer in weight, range and intensity.

Once that base is there, strength and resilience really start to build.

Back pain doesn’t mean you can’t deadlift. It means you need to earn it back.

If you skip the foundation, heavier lifting becomes the stress test your body isn’t ready for.

Rehab → Capacity → Strength.

📲 SAVE + SHARE if this was helpful

If your back keeps flaring up every time you lift, book an assessment with our physios via the link in our bio 🔗

16/04/2026

Mat Pilates twice a week can do more for your core and back than most people realise. 🧘‍♀️

A lot of people think Pilates is just stretching. Or that it’s not “enough” to make a real difference.

But when it’s led by a physio, it’s movement that’s been designed around how your body actually functions, not just what looks good in a class setting.

Julia’s mat Pilates classes at Active Balance focus on the things that carry over into real life:

▪️ Deep core control and activation
▪️ Joint stability through functional range
▪️ Breathing mechanics under load
▪️ Building movement capacity that transfers into training and everyday life

Whether you’re coming back from injury, returning to activity, or just want to feel more in control of how you move, this is a class worth trying.

Small groups. Physio-guided. Intentional.

Simple doesn’t mean passive.

Done with the right cues and focus, this builds the kind of control that makes everything else feel easier.

📲 SAVE + SHARE if this was helpful!

Julia’s mat Pilates classes start in May and available to book via the link in our bio 🔗

16/04/2026

Hamstring strains are one of the most common injuries in field sport, and one of the most preventable. 🏃‍♂️

Most athletes don’t have a hamstring problem. They have an eccentric strength problem.

When you’re sprinting and decelerating at speed, your hamstrings have to absorb enormous load in a lengthened position. If they haven’t been trained to handle that, it’s only a matter of time.

The Nordic hamstring curl is one of the most evidence-backed exercises for reducing strain risk. Here’s how to do it well:

▪️ Partner holds your ankles, or tuck feet under a bench
▪️ Lower yourself slowly and under control, this is where the work happens
▪️ Reset at the bottom and repeat
▪️ Start with 2 x 10 and build from there

Slow eccentric. Full control. No rushing.

Two sets is enough to start making a difference. Add it to your training this week and let your hamstrings actually catch up to the demands of your sport.

This isn’t a hard exercise to programme. It’s just an easy one to skip, until something goes wrong.

📲 SAVE this so you don’t forget to add it in

Had a hamstring ni**le that keeps coming back? Book in via the link in our bio 🔗

15/04/2026

Neck tension and headaches by mid-afternoon aren’t just part of working at a desk. 💻

They’re a sign something isn’t working the way it should.
When your deep neck flexors aren’t doing their job, your upper traps step in to compensate.

Hold that pattern for eight hours a day, five days a week, and the tension and headaches start to feel like they’re just part of life.

They’re not. This is manageable.

Chin tucks are one of the simplest ways to start switching that pattern off:

▪️ Seated or standing - gently retract your chin back (think: tall, not tucked)
▪️ Hold for 3–5 seconds and release
▪️ Repeat for 2 x 10 reps
▪️ A couple of rounds through your day is enough to make a real difference

No equipment. No gym. Just two minutes of intentional movement between meetings.

It won’t fix everything overnight, but done consistently, it retrains the muscles that are supposed to be supporting your neck in the first place.

📲 SAVE this and try it this week

If neck pain and headaches are becoming a daily pattern, it’s worth getting it properly looked at.

Book in via the link in our bio 🔗

14/04/2026

ACL rehab isn’t just about getting pain-free. It’s about getting back to what footy actually demands. 🏉

An ACL injury is one of the most feared in AFL, and the rehab journey is one of the most misunderstood. Surgeon clearance is the start of return to sport. Not the end of rehab.

Getting the knee pain-free is step one. But returning to footy means rebuilding the quad and hamstring strength, restoring proprioception, and progressively reintroducing the cutting, landing and contact demands the game actually puts on your knee.

On the left: rehab
▪️ Single-leg wall sit
▪️ Single-leg bench bridge
▪️ Single-leg balance with head rotations

On the right: return to AFL
▪️ Single-leg squat to bench
▪️ B-stance dumbbell deadlift
▪️ Single-leg throw and catch

Same limb. Very different demands.
Rehab builds the foundation. But progressing that into strength, power and reactive control is what actually gets you back on the field, and keeps you there.

Pain-free isn’t the same as ready.

📲 SAVE this if you’re working through ACL recovery and want to understand what the process actually looks like.

Navigating your return to sport and want a clear plan to get there? Book in via the link in our bio 🔗

Last night the Active Balance crew got together to for a final send off for our girl Nedha 🩵While it was hard to say goo...
11/04/2026

Last night the Active Balance crew got together to for a final send off for our girl Nedha 🩵

While it was hard to say goodbye, it was also a great opportunity for us to welcome our new physios, Julia & Christian to the team!

Best of luck Nedha for your next adventure, we'll miss you!

Exciting things happening with our new additions & current team, so keep an eye on the socials for info about new offerings and services over the next few months 🙌

04/04/2026

Footy’s back. Is your ankle actually ready? 🏉

Ankle sprains are one of the most common footy injuries, and one of the most under treated.

Getting back on the field pain-free isn’t the same as being ready for what field sport actually demands.

Running, cutting, landing and changing direction all place high load through the ankle. If you haven’t rebuilt that capacity, it’s not a matter of if it flares up again, it’s when.

On the left: early-stage rehab
▪️ Banded ankle eversion
▪️ Single leg balance
▪️ Heel raises on a plate

On the right: return to sport demands
▪️ Lateral bound with landing control
▪️ Single leg wobble board with step
▪️ Star change of direction plyo

Rehab builds the foundation, but progressing that into speed, power and control is what actually prepares you for sport.

Rehab first. Build the capacity. Then return to play.

📲 SAVE this if you’re heading into preseason with an ankle that’s still not quite right

If it’s been lingering since last season, it’s worth getting it properly assessed. Book now, at out link in bio 🔗

03/04/2026

Knees getting sore when you run, squat, or train? 🏃‍♀️🏋️‍♂️

A lot of the time, it comes down to quad capacity.

Not tightness or “weak everywhere.” Just your quads not quite keeping up with the load you’re asking of them.

Wall sits are a simple but effective way to build that capacity.

They load the quads in a controlled, sustained position, helping improve strength and tolerance around the knee without needing a lot of movement or complexity.

We often program these as 3 x 30–45 seconds, focusing on:

▪️ Keeping your back flat against the wall
▪️ Knees tracking over your toes
▪️ Even weight through both legs
▪️ Holding a consistent, controlled position

Building quad strength = better support for your knees when running, squatting, and training under load.

Simple doesn’t mean easy. Done well, this is one that burns — in a good way.

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

📲 SAVE + SHARE if this was helpful!

Want to train without your knees holding you back?

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

✨ Welcome to the team Julia ✨We’re excited to introduce our newest physiotherapist, Julia.Julia brings a strong, movemen...
03/04/2026

✨ Welcome to the team Julia ✨

We’re excited to introduce our newest physiotherapist, Julia.

Julia brings a strong, movement-focused approach to care, shaped by over 10 years of experience as a Clinical Pilates instructor across Australia and New Zealand. She recently completed her Bachelor of Physiotherapy (Honours), gaining hands-on experience across musculoskeletal rehab, women’s health, paediatrics, and acute care.

She has a particular interest in helping clients build strength, confidence, and control through tailored, practical treatment plans. With her background in Pilates and studio management, Julia naturally blends exercise-based rehab with hands-on physiotherapy to get the best outcomes for her clients.

Known for her friendly and down-to-earth approach, Julia focuses on creating a space where people feel comfortable, supported, and understood. She’s passionate about continuing to grow as a clinician and is excited to be part of the Active Balance team.

Originally from New Zealand, you’ll usually find Julia outdoors with her dog or on the hunt for a great coffee ☕️

Julia officially starts on the 7th!

✨ SPECIAL INTRO OFFER ✨

Book in with Julia before the end of May and receive a 45 or 60-minute extended treatment for the price of a standard 30-minute consult.

📲 Book now via the link in bio or call the clinic on 0450 877 731.

Give Julia a warm welcome in the comments 👋

01/04/2026

Those little ni**les don’t usually go away on their own.

They hang around, flare up during training, or slowly start to limit what you can do.

A tune-up isn’t about waiting until something breaks.
It’s about staying on top of your body so you can keep moving, training and feeling good.

Sometimes a few small adjustments, the right guidance, and a clear plan is all it takes.

If things have been feeling a bit off lately, this is your sign to sort it.

Book your tune-up via the link in our bio 🔗

Address

135 Daws Road
Edwardstown, SA
5042

Opening Hours

Monday 8am - 7pm
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.