In Balance Physio and Pilates

09/09/2025

Achilles injuries are common, especially in the athletic population. Often rehab involves controlled heavy calf raise type exercises but when returning to sports and activities involving running and jumping, undertaking some more plyometric loading is important. The pogo is a great example of a good later stage rehab exercise to build in before return to sport.

08/09/2025

Don't let pain stop you. Come and see us and let us help you get back In balance and pain free!!!

06/09/2025

02/09/2025

• Hip impingement syndrome also known as Femoroacetabular impingement (FAI), results from a pinching of the head or neck of the femur (thigh bone) on the acetabulum (socket) of the hip.
• There are 3 types of FAI.
- Cam lesion, where there is an extra bony growth on the neck of the femur which meets the hip socket when the hip is flexed, resulting in pain.
- Pincer lesion, where there is an extra bony growth on the lip of the hip socket, which meets the head or neck of the femur when the hip is flexed, again leading to pain.
- Combination of a Cam and Pincer lesion deformities. The cause of the condition developing is still poorly understood.
• Diagnosis of the injury is generally obtained through subjective and objective testing of the hip. However, imaging such as an MRI or X-ray can confirm the diagnosis and extent of the deformity of the hip.
• Symptoms include reduced hip range, pain in the groin and sometimes the upper part of the thigh with deep squat and activities with large hip movements and sudden change of direction.
• Conservative management of FAI involves activity modification to avoid aggravating activates combined with the use of anti-inflammatory medication.
• While structural change to the hip is part of the condition, tightness and poor hip mechanics will compound the issues. Manual therapy and corrective exercises to address this are an important component of management.
• With marked bony change or when physio has failed, surgery to remove excessive bone may be considered. This will typically be followed by a period of rehab to build up strength and control around the joint.
• If you have been struggling with hip pain and reduced function, book an appointment today get a plan to get you back In Balance!
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01/09/2025

Legs in straps on the reformer – challenge lumbopelvic stability, lengthen and strengthen legs, and work those Abs!

31/08/2025

26/08/2025

• Headache is a very common complaints with a wide variety of underlying causes and symptoms reported.
• The role of the neck in generation of some headaches is becoming more widely recognised and understood.
• Poor mechanics of the upper neck can contribute to headaches through generation of painful trigger points and joints, which can directly refer pain to the head.
• The same poor mechanics of the neck can cause sensitisation of the trigeminocervical nucleus, the pathway carrying information from the top of the neck and head to the brain.
• This can result in a magnified response in the brain to what would otherwise be perceived and a normal stimulus and experience of a headache.
• Commonly these mechanical problems in the neck are due to poor posture, weak core or stabilising muscles of the neck and shoulder girdle, trauma or degenerative spinal changes.
• Treatment initially aims to restore normal cervical mechanics using soft tissue release, stretching, joint mobilisation and acupuncture.
• Under these circumstances there is a normalisation of signal processing in the brain, reduction of painful tissue in the neck and a decrease in headache symptoms.
• The next phase involves addressing the cause of overload to the neck with postural correction, strength, stability and range of motion exercises to decrease the risk of future recurrence.
• Stop putting up with the pain and disability of chronic headaches. Book today for an assessment of your neck and a plan to get you pain and symptom free!

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25/08/2025

The Asking’s extender is a great exercise which aims to improve flexibility and mobility of the hamstrings.

25/08/2025

This month is national tradies month, an initiative drawing attention to the need for greater awareness of the importance of maintaining health amongst tradies. With tradies making up over 30% of the workforce, it’s in our interest to look after them!!

21/08/2025

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.

19/08/2025

• Lumbar disc injuries are common and typically affects the lower back, but may refer pain to the hips or legs.
• Symptoms are varied depending on the severity of injury and include pain, muscle spasm, stiffness, reduced movement.
• Physiotherapy aims to minimising triggering activities, improve mobility, strengthen the back and mobilise the nerve.
• Identification of contributing factors such as postural issues, poor movement patterns and weakness of the core will determine the appropriate range of corrective exercises to overcome these issues and keep you pain free.
• Imaging is not required to diagnose lumbar disc injury but can be required for more severe cases if surgery is indicated.
• Stop putting up with back pain! Book an appointment today with one of our expert physio for a plan to strengthen your back and get you back doing the things that you love!

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