Hills Street Sports Medicine

Hills Street Sports Medicine


Coronavirus COVID -19 Update

To our clients,

We understand that you may be feeling unsure or scared about what is best and safe to do during these uncertain times. We want to assure our valued clients that we will remain open whilst it is safe and recommended to do so. Our Physiotherapists, Exercise Physiologists and Massage Therapists are working as per normal hours and normal days.

As Allied Health providers, we at Hills St Sports Medicine Centre have a responsibility to maintain our own health and well-being, and whilst at work, the health and well-being of our colleagues and our patients/clients.

To ensure that we continue to minimise the risk to our staff and clients we will be implementing the following strategies which will need to be complied with. We will be asking all staff and clients to refrain from visiting Hills St if any of the situations below apply to them.
• If you have travelled to or from overseas recently
• If you have any flu like symptoms
• If you have been in close contact with a confirmed case of coronavirus in the last 14 days (you must isolate yourself for 14 days after the date of last contact with the confirmed case).

We have developed, and implemented, infection prevention practices for staff and clients that we expect will mitigate the risk of transmission of infection. The success of these measures is also dependent upon each visitor playing their part to protect us all.

In regards to reducing the risk, the Centre is doing the following:
- Asking all clients to use hand sanitiser or soap and water when they enter and leave the building
- Cleaning all equipment at the start, during and end of shift daily
- Wiping down all gym equipment after use with alcohol wipes
- Cleaning all bathrooms and surfaces regularly throughout the day
- Extra hand sanitiser and alcohol wipes are available and we will endeavour to keep them stocked
- Changing linen and pillow cases daily
- Using disposable towels on Physio beds and changing them after every patient
- Avoiding contact such as hand shakes

NSW Health continues to recommend that the following strategies are the best way to prevent infection with the coronavirus:
• Clean your hands with soap and water for 20 seconds, or an alcohol-based hand rub.
• Cover your nose and mouth when coughing and sneezing with tissue or a flexed elbow and keep away from other people when coughing or sneezing.
• Avoid contact with anyone with cold or flu-like symptoms

Please call us if you have any questions and we are happy to answer them for you
I have been going to Hill Street for at least 20 years and I have always been well looked after by the dedicated staff who have two great mentors in Denny & Peter . All the Staff from the front Desk to the Physios treat you with respect .Thank you all 😎
Just had the BEST massage with Alan...my shoulders feel freer than they have in years 😊. Would definitely recommend going to Hill St Sports Medicine for a massage with Alan.
3 shoulders and a knee. Denny is super busy, and super awesome!
Hills St physiotherapist and practice owner, Denny Shearwood, recently travelled to Papua New Guinea with 20 other men. They had walked the Kokoda track together in 2008. Their purpose in going to PNG this time was to build a bridge to help Buna locals get to work safely and reduce walking time. Currently these workers had to walk 20km every day to get to and from work.
During their stay at Buna, they met a fellow villager named Kenneth, age 30. He was playing soccer 12 years ago, and became involved in an on field altercation, whereby a spectator ran onto the field with an iron bar, smashing Kenneth around the shins, breaking his Tibia and Fibula seriously. He has since then suffered pain from a bony non-union, whereby he uses crutches to ambulate. As you can see in the video, the fracture site is unstable and his foot and lower 1/3 of his leg swings about in the breeze. His only management is to lie down for most of the day. Denny has contacted an orthopaedic surgeon in Australia, and arrangements are being made to fly Kenneth back to Australia for surgery to stabilise his leg and to give him the opportunity to walk unaided and pain free again. Watch this space for updated on Kenneth's progress.

Hills Street Sports Medicine and Rehabilitation Centre is located at 1 Hills St Gosford, NSW (Centra Here at Hills Street Sports Medicine & Rehabilitation Centre we can help you make a positive change to your life and we are fully accredited by the Australian Physiotherapy Association (APA) and we are a Bupa Members First Preferred provider.

Operating as usual


Couple of milestones in the clinic today. the big 27 today and one of our favourite patients, John Squires turns an incredible 97 years old tomorrow. Happy birthday Maxy, and happy birthday for tomorrow John - 97 years young!

Photos from Hills Street Sports Medicine's post 24/05/2022

Exercise Right Week…just in time for our social resurface 💪
We are back baby!
Book in now to start your exercise/health journey during the best week of the year with our NEW and very talented Exercise Physiologist
Call clinic📞43232421


To our Hills St family,

We will be closed from 2pm on Friday 24th December and will reopen on Tuesday 4th January.

We wish all of you a wonderful and safe Christmas and New Year and look forward to seeing you all again in 2022 for another great year at Hills Street Sports Medicine Centre.

Best wishes,

Hills Street Staff


We remain OPEN as an Essential Service following recent COVID lockdown restrictions across Greater Sydney (including Central Coast).

Your health is our number one priority and we are here to help you with your pain and injury management during this time. All of our Allied Health services will continue to operate as normal, and you are still permitted to attend your appointments.

Telehealth is available for existing and new patients and is a very useful service for those who are more comfortable staying at home, however still require a consultation.

We will continue existing hygiene and social distancing protocols including: wearing of masks, hand hygiene both on arrival and exiting, wiping of beds and equipment, temperature checks, and spacing out beds/appointments.

If you have any symptoms or are feeling unwell, please do not attend and give our reception team a call, get tested and follow NSW Health advice.

Stay Safe!


Following the recent changes in COVID-19 restrictions by the NSW Government, all patients and staff at Hills Street Sports Medicine Centre will be required to wear a face mask starting today the 6th of May at 5pm. This change will be in effect until advised otherwise by the NSW Government.

Please bring your own mask to your consultation. We thank you for your cooperation.

From 5pm 6 May until 10 May, restrictions are changing in the Greater Sydney region (including Wollongong, Central Coast and Blue Mountains). Changes include:

👉 a limit of 20 visitors per household (including children)
👉 masks compulsory on public transport and in public indoor venues (such as retail, theatres, hospitals, aged care facilities)
👉 drinking at indoor venues must be seated
👉 no singing at indoor shows or by congregants at indoor places of worship
👉 a limit of 2 visitors per day to aged care facilities for each resident
👉 no dancing at indoor hospitality venues or nightclubs
👉 dancing at weddings is allowed, however it is recommended that no more than 20 people are on the dancefloor at any one time.

More info: bit.ly/restrictions-update-6-may


Hello Hills Street family,

This morning we are experiencing some technical difficulties, with our internet and phones being down. We are working to restore this issue as best as we can, and will try and get back to all of you who are trying to call through as quickly as possible.


Merry Christmas to all our clients and friends of Hills St Sports Medicine Centre. Thank you for your ongoing support and continuing to come to us for your injuries and advice. Stay safe and enjoy the break. See you again after the 4th January as we all enjoy some time off


He never stops trying new things. 76cm box jump with a 18kg weight vest one.


Meet “Podders”. She came to us with shoulder, back and hip pain. She is walking better, feeling better and always has a smile on her face. We are lucky we get to work with clients like this


Thank you to our lovely clients who help us to celebrate birthdays

Timeline photos 08/05/2020

👐 Remedial Massage Returns Next Week!⁣

👉 Please call 4323 2421 to book your appointment. ⁣

Timeline photos 06/05/2020

Our patients are taking Coronavirus seriously. Masks to scare the virus away

Timeline photos 25/03/2020


❇️ We at Hills Street Sports Medicine remain fully operational as we are deemed an essential service following the most recent COVID-19 announcement. Therefore our physiotherapists will continue face to face consults as normal and our exercise physiologists will continue to run our rehabilitation centre. By continuing to operate as normal we hope we can do our bit to help take some strain off the healthcare system at this time of need. ⁣

✅ Our centre continues to uphold infection control procedures of the highest level and strive to create the safest environment possible for all our valuable patients. We have taken measures to limit the maximum number of people within the centre at any one time and spaced out our facility to maintain safe physical distancing. ⁣

👨‍💻We are currently investigating Telehealth options, which will allow us to offer online consultations for those who cannot get into the clinic. Additionally we are planning alternative arrangements on a case by case basis for those who are unable to attend. We aim to offer these services in the very near future. We also have plenty of content planned to launch on our social channels with various exercises and tips to keep you mobile and exercising at home. ⁣

Kind Regards,⁣

Hills Street Sports Medicine Team

Live: Prime Minister announces further measures to limit COVID-19 spread 24/03/2020

Live: Prime Minister announces further measures to limit COVID-19 spread

The PM has provided an update on broadened shutdowns. Physiotherapy has been declared essential and is OK to continue. The APA respects members’ individual decision to remain open or close their businesses (source Australian Physiotherapy Association).

Live: Prime Minister announces further measures to limit COVID-19 spread Prime Minister Scott Morrison announces a host of new measures and restrictions aimed at slowing the spread of coronavirus, including limiting the number of people who can attend a funeral to 10. Follow live.


Following the Prime Minister's press conference held on Sunday 22 March, it appears that at this time, there is NO directive to close physiotherapy practices. We will watch this space actively and keep you up to date. https://australian.physio/home/highlights/apa-advocacy-during-covid-19

Timeline photos 19/03/2020

Congratulations for completing your ACL Rehabilitation. It took a bit longer than we hoped but you got there in the end, better and stronger than ever. Enjoy getting back on the park and playing football!!


Please see below for our COVID-19 management plan

Timeline photos 13/03/2020

The state our clients arrive for their appointments

Timeline photos 13/03/2020

One of clients getting ready yo get back to sport after a long 18 months of injury and we couldn’t be happier for her

Timeline photos 11/02/2020

💥Group Physio Classes Begin Today💥⁣⁣
❗️Our Physio Core Strengthening group classes are beginning this Wednesday the 12th of February. Spots are limited and are filling quick so don’t miss out!⁣⁣
👉 Physio Core Strengthening Group Classes are classes led by a physiotherapist aiming to strengthen the core in a functional and dynamic way. It includes a combination of clinical pilates-based, physio-based, functional and postural strengthening and mobility exercises. ⁣⁣
✅ Call our friendly reception team on 4323 2421 to book in!

Timeline photos 01/01/2020

💥 Happy New Year 💥⁣

✅ On behalf of everyone at Hills Street Sports Medicine we would like to wish everyone a Happy New Year! ⁣

👉 Thank you to everyone who has supported us throughout 2019, we have loved every moment of it. 2019 has been a very successful year and could not have done it without your support. We can’t wait to see what 2020 brings and the new decade is promising to be even bigger and better. ⁣

❇️ Stay safe and healthy and we look forward to seeing and helping you all in the coming year.

Timeline photos 24/12/2019

🎄 Merry Christmas from the Hills Street Team⁣

🎁 On behalf of the Hills Street team we would like to wish everyone a Merry Christmas. We hope you enjoy your time with family and friends and stay safe. ⁣

👉 We will be closed for the remainder of this week and open on Monday the 30th.

Timeline photos 20/11/2019

💥Expression of Interest💥⁣

👉We at Hills Street Sports Medicine are seeking a strength and conditioning trainer for the Terrigal Sharks Senior Rugby League squad for the 2020 season.⁣

🏃‍♂️The job will involve running strength and conditioning sessions throughout the season on one or two nights (Tuesday and/or Thursday nights), and running through warm-ups etc on Sundays for game day. The job will be a paid roll and likely start in late December/early January (tbc).⁣

📚The job would be ideal for a current strength and conditioning coach, exercise physiologist, or exercise and sports scientist. It could also be a perfect job for a current S&C, exercise physiologist or exercise science student who is looking to gain invaluable experience throughout their degree. ⁣

✅If you would be interested please email [email protected] or call (02) 4323 2421

Photos from Hills Street Sports Medicine's post 13/10/2019

💥Disc Herniations💥⁣

✅An amazing post by .caleb.burgess⁣

👉Disc herniations are a very common subject that we get asked about, and there is a lot of misinformation surrounding this area. Many often believe a disc bulge is responsible for their pain and imaging can show disc herniations, creating a sense of disability and hence a viscous cycle can begin. ⁣

❗️While a disc herniation may contribute to the pain experience, research has shown that our beliefs and expectations can play as much of a role in our pain. Whilst every individual must be treated on a case by case basis, many patients will respond well to conservative treatment and patient education. ⁣

❇️Checkout the great informative infographics by swiping to the left👈⁣

💥LIKE, FOLLOW & SHARE @ Hills Street Sports Medicine


💥Introducing the Total Gym💥⁣

👉We have recently taken delivery of our new Total Gym Encompass machine. This functional training system can be used with our patients to provide a full body workout on a single machine.⁣

✅All our Physiotherapists and Exercise Physiologists are expertly trained in the use of this machine and its functions. Many of our patients are already seeking the benefits of this state of the art machine to help them recover from their injuries, as well as for general conditioning and strengthening. ⁣

🏃‍♂️The Total Gym also allows us to get patients moving earlier post surgery and post injury to optimise recovery. The machine works on an incline and utilises body weight resistance to strengthen the body in a functional way. ⁣


Photos from Hills Street Sports Medicine's post 11/09/2019

👉 Following on from our new logo, we now have some new uniforms to fit our new look! ⁣⁣
👍 Thanks to the team at We're Sportswear for the awesome new business attire. ⁣⁣

Photos from Hills Street Sports Medicine's post 22/08/2019

💥 Back Pain ➡️⁣

👏🏼 Great educational post from , shared by .caleb.burgess⁣

💪🏼 Knowledge is power, and much of the battle when overcoming pain or injury is understanding more about it, which can help lead to more realistic expectations and reduce fear/unnecessary worry⁣
🎯 Here are 10 things to know about back pain that you may not have been aware of⁣


Timeline photos 02/08/2019


💪Our exercise rehabilitation gym is NOW OPEN on SATURDAYS ⁣

🏋️‍♀️We are happy to announce that our exercise rehabilitation gym will now be open on Saturdays from 8am-1pm. All current and new patients are welcome to book in for a session on Saturdays under the guidance of our exercise physiologist. We have a variety of state of the art equipment to suit all exercise needs whether it be strength training, cardiovascular training, chronic disease management or general mobility. We cater to all ages and fitness levels. ⁣

✅If you are looking for an extra session for the week, struggle to find the time throughout the work week or are a new patient looking to get your health and fitness on track, give our friendly staff a call on (02) 4323 2421 to book an appointment. ⁣



❗️Hamstring strains are unfortunately a common injury in may forms of sport. They are one of the most common sporting injuries. Sports that require high degrees of speed, power and agility, such as the football codes, account for the majority of strains.⁣

👉The primary mechanism for these injuries is when the hamstring undergoes a RAPID eccentric and isometric contraction. It is therefore vital in the rehabilitation process and return to sport phase to include these HIGH VELOCITY movements. Often hamstring rehab is performed in a slow and sub-maximal manner, however training should include fast and maximal exercises.⁣

✅These ‘Bridge Hamstring Flutters’ are a great exercise to perform in later stages of hamstring rehabilitation or as part of a prehab/prevention program.⁣


Disclaimer: These videos are for educational purposes only. If you experience similar symptoms, consult a health professional for an appropriate assessment. ⁣



🚨 We are proud to announce the launch of our new logo! Over months of designs and revisions we finally reached a design we were happy with. We wanted something modern and unique to replace the previous long standing logo and stayed with our traditional colours. Our slogan ‘Reach New Heights’ was developed to represent our desire to provide our patients with optimal treatment and the right environment to take their health to the next level. ⁣


Timeline photos 12/06/2019

💥Tissue Loading💥⁣

👉 A great post by ⁣

⭐️The above post shows that loading tissues within the body improves their strength. It is important to remember that our bodies are: strong, tough, adaptable, and robust. Progressive loading of tissues is the key to building a strong body. ⁣


Timeline photos 02/06/2019

🚨 Big Announcement Coming Soon 🚨

Timeline photos 28/05/2019

🤔 Back Pain Beliefs 💭⁣

👉 A great post by @ dr.caleb.burgess⁣

📚 The image above shows the key findings from a study looking into the beliefs of patients with back pain. Some interesting results were shown. ⁣

🚨Many patients views regarding their back pain were negative, with a strong belief around the need to protect the back. Patients were shown to be quite unsure about the link between pain, injury and activity levels during an episode of back pain. ⁣

👨‍⚕️Patients had a much more positive outlook on their back pain if they had consulted with a health professional. This highlights the importance of education in the management of back pain.⁣

✅ It’s important to remember that most people will experience at least one episode of back pain in their life and most recover very well. Positive thoughts and beliefs about back pain can strongly influence both pain and recovery. ⁣



💪 Rotator Cuff Rehab 💪⁣⁣
💥 The rotator cuff is a group of four muscles (suprasprinatus, infraspinatus, subscapularis, teres minor) and tendons that sit over the shoulder blade and surround the shoulder joint. The function of the rotator cuff is to maintain the humerus within the socket of the shoulder (glenoid). In addition to the stabilising function of the rotator cuff, they also play a role in movement, by producing rotation at the shoulder joint. ⁣⁣
👉 The rotator cuff muscles are often susceptible to tendinopathies and tears. The supraspinatus is the commonly injured rotator cuff muscle and produces a lateral shoulder pain. These rotator cuff injuries are common in people who perform repetitive overhead movements as part of their job or sport. ⁣⁣
✅ Rehab exercises that strengthen the rotator cuff muscles as both a mover and stabiliser are vital for successful rehabilitation. Incorporate these two dynamic rotator cuff sequence movements into your rehabilitation or prehab.⁣⁣
1️⃣ Pendant External Rotation + Shoulder Press⁣⁣
2️⃣ 90/90 External Rotation + Shoulder Press⁣⁣
Disclaimer: These videos are for educational purposes only. If you experience similar symptoms, consult a health professional for an appropriate assessment. ⁣⁣


💥Serrated Anterior Exercises💥⁣

💪 The serratus anterior muscle is vital for optimal shoulder health and function, and is often overlooked. The muscle functions to assist with scapula protraction and upward rotation. ⁣

👉 When upward rotation of the scapula is limited, increased load and stress can be placed on other structures within the shoulder joint and lead to injury, such as subacromial pain and impingement. ⁣

👇Give these exercises a try to improve overall shoulder health 👇⁣
1️⃣ Protraction Reach⁣
2️⃣ Resisted Protraction Reach⁣
3️⃣ Push-up Plus⁣
4️⃣ Resisted Serratus Press⁣


Videos (show all)




1 Hills Street
Gosford, NSW

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 6pm
Saturday 9am - 2pm

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