In Balance Physio and Pilates

25/03/2026

Whether you are suffering from shoulder pain and injury or are just looking to bullet proof your shoulders, these 2 exercises are great for building strength and dynamic control around the shoulder 💪 💥

22/03/2026

• Gluteal tendinopathy is a common injury characterised by pain and stiffness around the hip due to degeneration of the glute tendons.
• It tends to occur between the ages of 50 and 70 and is much more common in women.
• Decreased oestrogen in menopause is often a factor as it is protective of tendons.
• Common risk factors include sudden increases in training loads, reduced lower limb strength, poor biomechanics or high BMI.
• Diagnosis is quite simple based on your history combined with tendon loading tests and palpation to reproduce pain.
• Tendon injuries can either be acute and short-lived, or if poorly managed, can become chronic and degenerative, possibly persisting for years.
• While often not quick to rehab, adherence to a relatively simple program of activity modification and exercises to strengthen the tendon and address biomechanical issues, should result in significant functional improvements.
• Stop putting up with pain and dysfunction. Follow the link below to book an appointment with one of our physios today to get a plan to get you back In Balance.
https://tinyurl.com/3d9yk8ts

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18/03/2026

Bridge on the reformer is a commonly used reformer exercise for many reasons! By elevating the feet on the footbar it can enable increased spine mobility and gluteal muscle work with minimal or no pain in the lower back or unwanted hamstring tension. Numerous variations such as altered spring load, single leg work, and carriage presses, can be used to increase the challenge of the bridge or focus on a specific strength or movement goal.

15/03/2026

A meniscus injury refers to damage or tear in the meniscus, which is a C-shaped piece of cartilage located in the knee joint. The menisci act as shock absorbers and provide stability to the knee, helping to distribute body weight and reduce friction during movement. Meniscus injuries are common, particularly among athletes involved in sports that require sudden twisting or pivoting movements.

If you have been dealing with the pain and limitations of what may be a meniscal injury, follow the link below to book an assessment with one of our expert physios today for a diagnosis and plan to get you back doing what you love!

https://tinyurl.com/3d9yk8ts

14/03/2026

10/03/2026

Suffering from calf muscle strain or overload to the tendons around the foot and ankle? Here are a few great simple progressions on the basic calf raise to build strength and control in the area and decrease the risk of further injury.

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08/03/2026

The Sacroiliac joint (SIJ) connects the pelvis to the sacrum at the bottom of the spine and as such is critical in transferring load between the spine and legs.
SIJ dysfunction is a broadly defined condition that most commonly involves sensitised or painful sacroiliac joints and surrounding ligaments resulting in pain with walking, bending, and even sleeping.
Falls and pregnancy are a common cause of SIJ pain, but it may also result from muscle weakness and uneven loading during activity.
Diagnosis needs to differentiate between SIJ and low back pain and is based on a combination of pain provocation tests and load transfer tests.
Anti-inflammatories and muscles releases may help to relieve inflammation and muscle tension.
A progressive functional exercise program to build control and strength through the lower back and pelvis is required to correct SIJ dysfunction.
Stop putting up with pain and dysfunction. Follow the link below to book an appointment with one of our physios today to get a plan to get you back In Balance.
https://tinyurl.com/3d9yk8ts

04/03/2026

The rotator cuff muscles are essentially the core muscles of the shoulder. They play a vital role in controlling the movement of the humeral head. Here is a great little cuff control exercise to try out.

01/03/2026

• The peroneal muscle sits on the outside of the lower leg, with the tendon attaching onto the outside of the foot.
• The peroneal muscles act as a stabiliser for the ankle and injury generally occurs because of overuse or poor lower limb biomechanics.
• It is very common in distance runners and sports with high volumes of repetitive loading to the ankle, however, can also occur in the sedentary population.
• Various contributing factors include older age, poor biomechanics, weakness of the muscles of the leg, being overweight, wearing unsupportive footwear and spending long periods of time standing, walking, or running.
• Symptoms generally include pain on the outside of the ankle, which may run down to the foot which is made worse with prolonged and repetitive loading of the ankle.
• Early-stage management generally involves relative rest from the aggravating activities, icing, taping, or bracing to offload the tendon.
• Following this a progressive loading program is undertaken to strengthen the tendon in conjunction with exercises to correct any weakness or biomechanical issues which may have contributed.
• Stop putting up with pain and decreased function. If you feel like you are suffering from peroneal tendon pain, make an appointment with one of our expert physios today to get a plan to get you back In Balance and doing the things that you love!
https://tinyurl.com/3d9yk8ts

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26/02/2026

The TRX I to Y exercise is a highly demanding shoulder stability exercise, along with challenging the core whilst in an unstable position. This exercise is very useful for improving stability, and proprioception of the shoulder. This can be beneficial if you participate in racket or contact sports.

physio

23/02/2026

TMJ dysfunction is a common condition, resulting in pain and altered mechanics of the jaw.
It occurs in up to 12 % of the population and is twice as common in women.
Symptoms generally involve pain and clicking of the jaw on opening and closing but in severe cases may result in locking of the jaw.
Painful trigger points often develop in overactive muscles, which can result in headaches or neck pain.
The most common contributor to the development of TMJ dysfunction is stress related clenching and grinding of the teeth.
TMJ issues may also present following trauma to the face or prolonged opening during dental work.

Treatment often involves massage, stretching and acupuncture to decrease pain and improve joint mechanics.
You will be provided with home program of exercises for pain relief and strategies to help decrease clenching and bracing.
If you have been experiencing symptoms of TMD, follow the link below to book an appointment today with one of our experienced physios to get a plan to decrease your pain, increase your function and get you back In Balance!
https://tinyurl.com/3d9yk8ts