Physiofirst Sylvania

Physiofirst Sylvania We aim to provide hands on treatment and educate our clients to get them back to the pre-injury best
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Lower back pain flare-ups can feel scary but most of the time, they’re not serious and do settle with the right approach...
06/05/2026

Lower back pain flare-ups can feel scary but most of the time, they’re not serious and do settle with the right approach.

The biggest mistake we see?
👉 Doing too much or nothing at all

This guide helps you find the middle ground so you can:
✔️ Settle pain
✔️ Stay moving
✔️ Recover quicker

If pain is not settling or you’re unsure what is safe, our physios are here to help!

28/04/2026

Famous last words:

“I’ve already got the shakes!” - Elisabeth
“It’s a sweat fest.” - Con

The wall sit is an isometric hold that fires up your quads, glutes and core. It is a great exercise for building lower limb strength and endurance (even if it feels like your legs are about to fall off).

Want to try it at home?

Back against a wall, feet shoulder-width apart, slide down until your knees are at ~90-degrees, keep your chest proud and hold for as long as you can.
General benchmark: 30-60 seconds. There is no true normative data for this one - just you vs the burn!

The winner gets bragging rights… obviously.

Drop your time below ⏱️👇

Soreness and pain can feel similar but they don’t always mean the same thing.✔ Soreness is often a normal response to ex...
25/04/2026

Soreness and pain can feel similar but they don’t always mean the same thing.

✔ Soreness is often a normal response to exercise, particularly with progressive overload

⚠ Pain can be a sign of warning or that something isn’t tolerating load well
The tricky part? Some injuries can actually feel better as you warm up — which is why it’s not always obvious.

If you’re unsure, don’t guess. That’s what we’re here for 👋

21/04/2026

Spot the mistake 👀

Can you pick what’s not quite right?
Comment your answer below 👇

16/04/2026

“Living with Parkinson’s is…” 💭

In this video, Karen answers some questions about what it’s like living with Parkinson’s — the challenges, the wins, and everything in between.

Parkinson’s looks different for everyone, but one thing remains the same: staying active and supported can make a huge difference.

Physiotherapy plays a key role in helping with:
✔️ Balance and reducing falls risk
✔️ Strength and movement
✔️ Confidence in everyday activities
✔️ Maintaining independence

A big thank you to Karen for sharing her experience so openly — conversations like this help build understanding and awareness 💛



07/04/2026

Meet Karen 💛

Karen is one of our amazing clients living with Parkinson’s Disease.
Today she’s sharing a little bit about her journey, and why physiotherapy plays such an important role in her life.

Parkinson’s can impact movement, balance, coordination and even energy levels but with the right support, people can continue to move well, stay independent and keep doing the things they love.
For Karen, physio is about more than just exercises - it’s about confidence, staying active, and maintaining her quality of life.

We’re so grateful to Karen for being open to sharing her story and helping raise awareness 🙌



31/03/2026

You don’t need a barbell to build strong legs 👏

Squats are one of the most functional movements we do every day - sitting, standing, lifting, climbing stairs.

In this video, we break down:
✅ Basic squat technique
✅ Perched box squat (confidence + control)
✅ Standard box squat (strength + safety)
✅ Suitcase squat (core stability challenge)
✅ Front rack kettlebell squat (upright strength builder)

Whether you’re rehabbing, returning to exercise, or just wanting to move better — strength training can be accessible to everyone.

👉 Save this for later and let us know which exercise you want next!
📞 Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

Knee pain with twisting or squatting? It could be your meniscus 👀Not every tear needs surgery and not every scan finding...
27/03/2026

Knee pain with twisting or squatting? It could be your meniscus 👀

Not every tear needs surgery and not every scan finding explains your pain.
At PhysioFirst, we assess the whole knee, not just the MRI.

Book in for an assessment and let’s get you back moving confidently 💪

14/03/2026

We know life gets busy… but rehab works best when it happens outside the clinic too.
Your exercises aren’t random - they’re targeted to fix the reason you came to see us in the first place.

📞 Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

Ever stood up and thought… “why do my knees sound like bubble wrap?” 🦵😅Here’s the science (without the scary bits):Most ...
07/03/2026

Ever stood up and thought… “why do my knees sound like bubble wrap?” 🦵😅

Here’s the science (without the scary bits):

Most knee clicking is just:
• Gas bubbles shifting in joint fluid
• Tendons gliding over bone
• Normal joint surfaces moving

If there’s no pain, swelling, locking or giving way, it’s usually completely normal.
Knees don’t need to be silent to be healthy.

They just need to be strong and well-loaded 💪

But if that clicking is painful? That’s when it’s worth a proper assessment.
Save this for later or tag your crunchy-knee friend 👇

True or false? PART 2Think you know how the body really works?We’re putting your anatomy + exercise knowledge to the tes...
05/03/2026

True or false? PART 2

Think you know how the body really works?
We’re putting your anatomy + exercise knowledge to the test 💪
Swipe through and see how many you get right 👉
(No cheating…the answers are coming 😏)

📞 Want help improving strength, balance or movement control? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

Address

108 Karimbla Road
Miranda
2228

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm
Saturday 8am - 3pm

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