RX Physiotherapy Shellharbour

RX Physiotherapy Shellharbour | Driven to improve patients pain through education and movement |

Career Opportunities! Lower back pain and Temporomandibular joint disorders (TMJ) and (TMD).

Apply today!
🔗 rxphysioshellharbour.com.au/about-us/careers-rx-physiotherapy Come and experience the difference at Rx Physiotherapy in Lake Illawarra (Shellharbour region). We provide first class physiotherapy to all individuals including musculoskeletal injury diagnosis and rehabilitation, CTP, work cover rehabilitation, Athlete rehabilitation, education & guidance to prevent injuries, mobility assessments & flexibility advice. At RX Physiotherapy Shellharbour, we have a special interest in hyper mobility connective tissue (EDS, HSD, Marfans). As well as Physio Running assessments and rehabilitation.

Recovery Starts With SleepYou don’t get stronger during training — you get stronger during recovery.And the most powerfu...
30/01/2026

Recovery Starts With Sleep

You don’t get stronger during training — you get stronger during recovery.
And the most powerful recovery tool you have is sleep.

Quality sleep supports muscle repair, joint health, hormone regulation, and nervous system recovery. Without it, progress slows, pain lingers, and fatigue compounds — no matter how good your program is.

A solid sleep routine matters:
• Consistent bed and wake times
• Low light in the evening
• Screens off before bed
• A calm wind-down ritual your body recognises

Sleep isn’t optional or “lazy.”
It’s the foundation that allows your training to actually work.

👉 Click here to get started: https://hustlehuthealth.com.au/

Most people train hard… but almost no one eats enough protein to actually build the muscle they want.And the research is...
28/01/2026

Most people train hard… but almost no one eats enough protein to actually build the muscle they want.

And the research is brutally clear 👇
📌 1.6–2.2 g of protein per kg per day is the evidence-based target

Supported by major peer-reviewed studies:
📖 Morton et al., 2018 – British Journal of Sports Medicine
➡️ ~1.6 g/kg/day maximises muscle protein synthesis
➡️ Up to 2.2 g/kg/day may offer additional benefit

Confirmed by updated reviews:
📖 Phillips & Van Loon, 2023 – Nutrients
📖 Jäger et al., 2022 – ISSN Position Stand

Conclusion: below ~1.6 g/kg/day = reduced hypertrophy, even with good training.
📌 You need 25–40g of protein per meal

Muscle protein synthesis requires hitting a per-meal threshold:
📖 Moore et al., 2009 – AJCN
📖 Witard et al., 2014 – Sports Medicine

Findings:
➡️ 25–40g of high-quality protein maximises MPS
➡️ “Saving it all for dinner” doesn’t work
Your body responds to protein doses, not just totals.
📌 Training creates the stimulus. Protein builds the muscle.

Two conditions must be met:
1️⃣ Near-failure training to recruit high-threshold motor units
(Supported by Schoenfeld et al., 2021 – Sports Medicine Meta-Analysis)
2️⃣ Adequate amino acids to rebuild the tissue
(Supported across all protein meta-analyses above)

No stimulus = no signal.
No protein = no growth.
Most people miss at least one.

🔥 Simple Translation:
To build muscle, you need:
✔️ Hard training that tells the body to adapt
✔️ Enough protein to actually make that adaptation happen

If not, you're basically telling your body:
“Grow… but with no materials.”
Muscle is expensive for the body to build — it won’t do it unless you fuel it.

⚠️ Disclaimer:
This post is not medical or health advice.
It is a summary of current peer-reviewed literature on protein intake and hypertrophy.
Always speak with your healthcare provider for personalised recommendations.

💥 Call to Action
Want your exact protein target calculated?
Tell me your weight — I’ll do the maths.

👉 Click here to get started: https://hustlehuthealth.com.au


Laura, our senior physiotherapist, has officially been part of the RX Physiotherapy & Hustle Hut Health team for over a ...
25/01/2026

Laura, our senior physiotherapist, has officially been part of the RX Physiotherapy & Hustle Hut Health team for over a year — and we couldn’t be more grateful to have her 🥹💛

From the warmth she brings into the clinic to the calm, thoughtful way she supports every person she works with, Laura has become a deeply trusted and valued part of our community.

Despite being with us just two days per week, Laura has supported you through over 700 appointments in that time — an incredible reflection of her commitment, consistency, and genuine care 👏✨

With 6 years of experience across hospital, private practice, community, and sports settings, Laura began her career at Wollongong Hospital before heading to Sydney to expand her skills in musculoskeletal and neurological rehab, community-based care, and strength & conditioning ⚡⚽ She’s now back in the Illawarra, passionate about supporting her local community again.

Laura’s approach is centred around you — what matters to you, what you want to achieve, and how your condition impacts your life. She focuses on meaningful, long-term outcomes through a blend of hands-on therapy, strength training, pain management, education, and personalised rehab programs 💪🧠

She has a strong interest in supporting people with EDS & HSD, extensive experience working with NDIS participants, and specialises in TMJ / jaw dysfunction, helping clients reduce pain and move with confidence again 🤍

Outside the clinic, you’ll find Laura hiking mountains 🏔️, writing music 🎶, playing soccer ⚽, or training for the occasional triathlon or running event 🏃‍♀️

Whether you’re managing pain, recovering from injury, or navigating complex conditions, Laura supports all joints and musculoskeletal concerns with structure, clarity, and genuine care.

We feel incredibly lucky to have her on our team — and we know many of you feel the same 💫
Thank you for being part of our community and trusting us with your care.

👇 Drop a 💛 in the comments if Laura has helped you along your journey!


💧 Hydration isn’t just water — it’s electrolytes too. When you’re training hard, sweating buckets, or pushing your limit...
23/01/2026

💧 Hydration isn’t just water — it’s electrolytes too. When you’re training hard, sweating buckets, or pushing your limits, plain water can only go so far. Your body needs key minerals like sodium, potassium, and magnesium to:

✅ Maintain fluid balance
✅ Support muscle function & nerve signalling
✅ Reduce fatigue and cramping
✅ Aid recovery after long or intense sessions

That’s where electrolytes come in — they help your body actually use the water you’re drinking.

We love using brands like LMNT Zero Sugar Electrolytes at HHH because LMNT delivers a high-electrolyte, zero-sugar formula that’s free from junk fillers and artificial colours — just what your body needs to stay balanced.

👉 Each stick delivers a science-backed dose of:
• ~1000mg sodium — to replace what you lose in sweat
• ~200mg potassium — for fluid balance & muscle function
• ~60mg magnesium — for recovery & relaxation
All with no added sugar.
LMNT

Whether you’re hitting PBs in the gym, training for a long run, or sweating through summer workouts, mix one into your water before, during, or after your session and feel the difference. 💦💪

Stay hydrated, stay salty — and keep smashing your goals. 🙌

👉 Click here to get started: https://hustlehuthealth.com.au/

Your body is smart.It only builds muscle when it thinks it needs to — when the load, tension, and fatigue signal “we hav...
21/01/2026

Your body is smart.

It only builds muscle when it thinks it needs to — when the load, tension, and fatigue signal “we have to get stronger than this.”

If your training is comfortable…
If your sets end when they start to burn…
If you avoid the last few reps where everything shakes —
👉 Your muscles have no biological reason to change.

Muscle grows from stress it must adapt to survive.
Not punishment.
Not ego lifting.

Just controlled, progressive intensity — the kind that challenges your limits without breaking you.

The people who transform their bodies aren’t lucky.

They’re intentional.
They show up.
They push when most people stop.
They understand that growth doesn’t come from comfort — it comes from adaptation.

So ask yourself this week:
Did you train in a way that gives your body a reason to grow?
If not — start now.

Your future strength is built rep by rep.

👉 Click here to get started: https://hustlehuthealth.com.au/

Some days, it’s not the training that lifts the room — it’s the people.Jack Dowsher walked in wearing this jumper and wi...
19/01/2026

Some days, it’s not the training that lifts the room — it’s the people.

Jack Dowsher walked in wearing this jumper and without even trying, shifted the whole energy of the gym.

Front: “You are enough.”
Back: “Dear person behind me, the world is a better place with you in it.”

Simple. Quiet. Powerful.
A reminder we didn’t know we needed — but absolutely did.

In a space built around strength, performance, and progress, it was a moment of humanity that lightened our entire day.

Thanks, Jack.
More of this energy, always. 💛

18/01/2026

What is a physiotherapist?

As Physiotherapists, we’re body mechanics, trained to spot dysfunction and offer solutions that empower you to live your best life. Your body, in its infinite wisdom, creates short-term compensation strategies to protect and assist you in meeting the demands of your life. However, over time, these strategies can lead to dysfunction.

Your body’s primary concern is survival in the moment, but for long-term vitality, you need the power of education to consciously program it for optimal performance.

This isn’t solely about sports or performance; it’s about enhancing your day-to-day existence. Consider this: something as simple as using your hands to stand from a chair can eventually leave you reliant on support. It’s the difference between living independently or not as you age. Or the strategy of using your lower back muscles in a deadlift results in chronic pain and dysfunction.

Our mission is to educate you on nurturing your body, fortifying it to meet the unique demands of your life—whether that’s excelling in high-level sports or navigating everyday functions.

We’re not the clinic that keeps you coming back weekly indefinitely. Our aim is to equip you with the tools to enjoy movement without the burden of pain. We don’t make promises of complete pain eradication because evidence demonstrates that pain isn’t always correlated with function.

Rather, it’s a signal your body employs to protect you. As your biomechanics improve, this warning signal diminishes, granting you the freedom to tackle tasks with greater ease.

This can all be summed up in :
We’re here to ensure you thrive—not just survive.

Let us uncover what is holding you back! Book in today through our website today!

Who says gains are only for the gym? 😏Functional strength isn’t just about lifting — it’s about movement that transfers ...
16/01/2026

Who says gains are only for the gym? 😏

Functional strength isn’t just about lifting — it’s about movement that transfers to real life, and yes… even party wrestling sessions with your friends! 💪

Swipe through for some laughs, and remember: the best kind of strength is the one you can actually use and enjoy.

Train smart. Move freely. Have fun.

👉 Click here to get started: https://hustlehuthealth.com.au/

Are you in the top 4%? 🔥If you train 3 times a week, you’re already ahead of 96% of people in both fitness and disciplin...
14/01/2026

Are you in the top 4%? 🔥

If you train 3 times a week, you’re already ahead of 96% of people in both fitness and discipline.

Let that sink in.

You’re not just “going to the gym.”

You’re proving—again and again—that consistency beats motivation every time.

Show up. Stick with it. You’re already winning. 💪

👉 Click here to get started: https://hustlehuthealth.com.au/

Meet the Team Behind Your Health & Wellness.At Hustle Hut Health and RX Physiotherapy, it’s not just about treatment, it...
12/01/2026

Meet the Team Behind Your Health & Wellness.

At Hustle Hut Health and RX Physiotherapy, it’s not just about treatment, it’s about people. Every member of our team brings expertise, care, and passion to help you move better, feel stronger, and get back to the life you love.

From physiotherapy to fitness guidance, we’re here to support you every step of the way; tailoring our approach to your goals, your body, and your journey. 💪

Get to know the faces behind the care and discover how we can help you thrive:

Because wellness is better when it’s personal.

Why pain stops muscles from working properly (and where cupping fits in)When there’s pain, the body’s priority isn’t str...
09/01/2026

Why pain stops muscles from working properly (and where cupping fits in)
When there’s pain, the body’s priority isn’t strength — it’s protection.
Here’s what happens 👇

🔹 Pain switches muscles “off”
When a joint or muscle is painful, the nervous system reduces how well nearby muscles can activate.
This is called protective inhibition — and it’s automatic.

🔹 The body tightens to feel safe
To protect the area, muscles increase tone and guard.
That tightness isn’t strength — it’s a brake.

🔹 Restricted range = poor activation
If a muscle is tight and guarded, it can’t move through full range.
And if you can’t access full range, you can’t generate full strength or control.

🔹 Why exercises sometimes don’t “work”
You can try to activate muscles all you want —
but if pain is present, the signal from the brain is dampened.
The body literally won’t let you access full output.

🔹 Where cupping helps
Cupping helps down-regulate pain and tone, telling the nervous system it’s safe to move again.

That opens up range → improves activation → makes rehab exercises effective.

✨ Calm the pain.
✨ Restore movement.
✨ Then build strength.

You don’t strengthen through pain —you remove the threat so the body allows strength again.

👉 Click here to get started: https://hustlehuthealth.com.au/

Most people think they struggle with motivation.But the truth?You’re not unmotivated — you’re under-programmed.If your t...
07/01/2026

Most people think they struggle with motivation.
But the truth?
You’re not unmotivated — you’re under-programmed.

If your training doesn’t match your:

✔️ current ability
✔️ actual goals
✔️ weekly schedule
✔️ injury history
✔️ recovery capacity

…then of course you won’t stick to it.

People don’t quit because they’re weak.
People quit because their program is wrong for them.

When you follow a plan that’s:

🔥 the right intensity
🔥 the right volume
🔥 the right progression
🔥 the right structure
🔥 the right frequency

…your body responds, your confidence grows, and “motivation” stops being a problem.

Most “inconsistent” people are actually just doing training that makes no sense for their life or physiology.

You don’t need more motivation.
You need a better plan.

If you want a training program built around your body, your goals, and your lifestyle, book a gym + physio assessment with us.

We’ll show you exactly how to train in 2025 — and how to finally stay consistent.

DM PROGRAM and we’ll set you up.

👉 Click here to get started: https://hustlehuthealth.com.au/

Address

1/35 Shellharbour Road
Lake Illawarra, NSW
2528

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 6pm
Saturday 9am - 1pm

Telephone

+61423252749

Website

https://book.nookal.com/bookings/book/9c8b3d34-c1Ce-F1Cb-1A1e-B43bC4ddd5C9/practit

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