PB Physio

PB Physio PB Physio: Sports & Performance. Achieve your personal best

08/05/2026

We need more variety. What’s your go to greeting?

06/05/2026

Stop relying on wall sits, leg extensions, and TKEs to fix your knee pain.

If your pain keeps coming back, it’s not a quad weakness issue it’s an overload problem.

Your quads are already doing too much because your hips, ankles, and movement mechanics aren’t sharing the load.

So you get stronger… but the overload stays the same and the pain comes back.

I’ve put together a step-by-step program to show you exactly how.

Comment “QUADS” and I’ll send it to your DMs.

03/05/2026

If you want longevity in BJJ and to survive the blue belt blues, you need to prepare your knees for the positions you’re actually in.

3 simple focuses 👇

1️⃣ Train end-range control: don’t just avoid deep positions, own them (think S-sits, deep knee flexion)

2️⃣ Build strength through movement: knee cuts, sprawls and takedown entries shouldn’t just be “technique,” they’re actually conditioning

3️⃣ Expose, don’t avoid: gradually load these positions so your knees adapt instead of flare up

Mobility isn’t just stretching, it’s being strong in the positions that matter.

Train your knees like you train your BJJ or they’ll be the reason you stop.



Cheers,

Jessica

02/05/2026

Knee pain isn’t just a quad strength problem so strengthening your quads alone won’t fix it.

We’ve put together a simple Knee Rehab Program that targets the real cause.

Comment “KNEE” and we’ll send it to you.

02/05/2026

I finally did it! 🌟🌟🌟

01/05/2026

I see too many lifting injuries that could have been avoided with 5 minutes of intentional movement, not just warming up with lighter weight until your top set.

Before you pull, you need to actually earn your range of motion.

Here are 3 non negotiables I use to prep my body for heavy deadlifts:

1️⃣ Thoracic Foam Rolling: Improves extension so you can keep a neutral spine under load.

2️⃣ Trigger Ball (Back Extensors): Releases sensitive areas to ensure your glutes are doing the heavy lifting (not just your low back).

3️⃣ Hamstring Rolling: Desensitises the posterior chain to allow for a smoother hinge pattern.

Prep the tissue, protect the joints.

30/04/2026

If you’ve been doing rotator cuff exercises and your shoulder still hurts, here’s why

Your shoulder pain isn’t just from your shoulder.

We’ve built a simple shoulder reset our athletes use and feel quickly.

Comment “SHOULDER” and I’ll send it to you.

26/04/2026

The most frustrating part of training isn’t the workouts it’s resting and your shoulder still hurts.

If a few days off doesn’t fix it, it’s not just overuse. It’s mechanics and weak links.

I’ve created a simple Shoulder Starter Program that targets the real issue.

Comment “SHOULDER” and I’ll send it to your DMs.

25/04/2026

Massive congrats to all our lifters who stepped onto the platform at Mega Nationals this year. The standard was unreal, and we’re proud to be part of your journey.

Athlete Results:

🔥 Tiffany Tran (.christina.tran) incredible comeback just 8 months postpartum, coached by

🏆 Meaghan Trovato () 5x National Champion, coached by Damien H &

🥉 Natalie B () bronze medal, tied total across all podium places

🥇 Clair Angel () National Champion (U52kg), coached by

💪 Linda Jensen () 160.5kg National Record Deadlift, coached by

👏 Fiona Wallace () left it all on the platform despite some tough calls, coached by

🥇 Annie () National Champion, clean sweep of all records + total, AND Best Lifter, coached by

⚡ Matvi Kaplan () 282.5kg National Record Deadlift, coached by

💥 Harry Lu 120kg bench press while managing a shoulder injury

Weightlifting:
🏅 Penny () — Best Female Lifter, State Masters

On the ground support:
PB Physio’s very own physios were there all week keeping lifters on the platform —
🩺 Wednesday AM
🩺 Thursday
🩺 Friday



Couldn’t be prouder of this team — the grit, resilience, and ex*****on on the day was something special. 🚀

24/04/2026

Meet Jess

Our newest physio on the team. 4 years in and already making serious waves!

Jess brings with her an athletic background :
🏋️‍♀️ National-level powerlifter
🥋 Also trains in BJJ & Hapkido

Jess has a keen interest in helping powerlifters stay strong, move well, and keep hitting PBs without pain getting in the way.

Drop her a 👋 below to welcome her to the team !

23/04/2026

If you get lower back pain when squatting or deadlifting, it’s probably not just a weak core.

Most of the time, it’s tight hips and a stiff upper back forcing your lower back to take on too much load.

I’ve put together a quick 3-exercise fix that takes under 6 minutes.

Comment “LOWER BACK” and I’ll send it to your DMs.

Address

269 Wardell Road
Marrickville, NSW
2204

Opening Hours

Monday 10am - 8pm
Tuesday 10am - 8pm
Wednesday 10am - 8pm
Thursday 10am - 8pm
Friday 10am - 8pm
Saturday 8am - 1pm

Telephone

+61295731702

Website

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