Deane Stephens Physiotherapy

Deane Stephens Physiotherapy Everyone is uniquely different and should be treated as such . Deane Stephens Physiotherapy boasts over 60 years of combined professional experience.

As the second-oldest Practice in the Southern suburbs, we are committed to excellent assessment, treatment and ongoing advice for our patients.


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👌🏿
10/05/2026

👌🏿

Some days your little athlete will run into the gym excited.

Some days?
They’ll say they don’t want to go.

That doesn’t mean gymnastics isn’t for them. ❤️

They’re young.
They’re learning routines.
Learning discipline.
Learning how to work through emotions.

At this age, consistency matters more than perfection.

Keep encouraging.
Keep showing up.
Keep it positive.

A child who learns to love the process early is much more likely to still love the sport years from now. ✨

Take notice !!
03/05/2026

Take notice !!

Don't miss these key signs of a stress fracture.

Remember individual presentation will vary and high risk sites require urgent investigation.

X-ray is not sufficient to rule out a stress fracture, MRI is usually the gold standard.

🤔…
02/05/2026

🤔…

In the grip of exercise addiction, people can lose control of exercise and continue despite all the negative consequences, including injury.

If exercise addiction isn’t identified and the person doesn’t receive the help and support they need then it’s likely they will encounter further injuries and health problems as a result.

For more information on this important topic see this excellent editorial by Dr Stephan Listabarth and colleagues in :
Listabarth S, Friedrich F, Stubbs B. Beyond the benefits: understanding and addressing exercise addiction in today's era of fitness. Br J Sports Med. 2026 Apr 29;60(9):623-624. doi: 10.1136/bjsports-2025-110635. PMID: 41871877.

👌🏿
30/04/2026

👌🏿

Gym ball squats are underrated!
They’re a great option to strengthen the quads and load the patellar tendon. Especially useful if working into hip flexion is painful e.g. during a standard squat.

What’s your go to ??? Is it science based ?? 🙂 D
30/04/2026

What’s your go to ??? Is it science based ?? 🙂 D

Recovering from a marathon? Focus on rest, nutrition and active recovery!

A recent Umbrella Review from Li et al. (2024) has found inconsistent results with passive strategies like massage and cryotherapy. Here’s what I would consider instead:

🗓️ Plan recovery into training - don’t rush back to running, rest this week and include active recovery to gently get things moving. Sometimes a ‘reverse taper’ can be useful - this involves gradually building training back toward goal levels over the next 3 to 4 weeks (like tapering but in reverse!). Going forward we might recommend that recovery days are included in the weekly schedule and recovery weeks are planned in roughly every 4 weeks where volume is reduced to address fatigue.

🧘🏻Mental wellbeing - training for a marathon can take over life for 4 to 6 months! Downtime away from the sport to relax and unwind can really help recharge the batteries!

😴 Sleep - 26.2 miles is a huge stress on the body, now is a good time to have some early nights and work on things that might disturb sleep such as stress, sleep environment or night time routine.

🥘 Nutrition - completing a marathon empties the tank, it’s time to re-fuel it! Research on over 1,000 marathon runners found 42.5% of female athletes and 17.6% of male athletes had low energy availability (Whitney et al. 2024). This needs to be addressed as a priority before building training.

Reference:
Li S, Kempe M, Brink M, Lemmink K. Effectiveness of Recovery Strategies After Training and Competition in Endurance Athletes: An Umbrella Review. Sports Med Open. 2024 May 16;10(1):55. doi: 10.1186/s40798-024-00724-6. PMID: 38753045; PMCID: PMC11098991.

Speak to someone who knows 😊👌🏿
28/04/2026

Speak to someone who knows 😊👌🏿

Don't miss these key signs of a stress fracture.

Remember individual presentation will vary and high risk sites require urgent investigation.

X-ray is not sufficient to rule out a stress fracture, MRI is usually the gold standard.

This won’t go away if you ignore it … Talk to your trusted Physio/ Doctor 😊
27/04/2026

This won’t go away if you ignore it … Talk to your trusted Physio/ Doctor 😊

The location of a bone stress injury tells a story. Central BSIs can suggest impaired bone health which requires further investigation 🔍

Jackson Stephens ... Combined with progression from indoor bike to straightline running to agility work as indicated by ...
06/04/2026

Jackson Stephens ... Combined with progression from indoor bike to straightline running to agility work as indicated by subjective/objective testing .

Deadlifts / Squats/ Loaded Lunges etc … YUM 😋
04/04/2026

Deadlifts / Squats/ Loaded Lunges etc … YUM 😋

Resistance training for stronger bones! 🦴🏋🏼‍♂️

These are general principles to guide resistance training but it’s important to recognise some additional points:

- The adaptability of bone varies significantly across our lifetime so we are likely to see a very different response in an adolescent athlete than a masters runner
- The research varies too, some is based in children, some in college students and some is in postmenopausal populations so we need to be careful generalising the results.
- It’s likely that the stimulus will need to be greater in those already involved in osteogenic activities and sports. mentioned this in a great recent post on the ‘Pro-bone’ study. Swimmers and cyclists gained bone mass with plyometrics but soccer players didn’t as the stimulus didn’t exceed the typical load of their sport.
- Lastly, bone health needs must be met for the bone to adapt to load. In particular energy availability is key. For more on this see the excellent paper below from on RED-S and resistance training

Reference:
Blagrove RC, Brooke-Wavell K, Plateau CR, Nahman C, Hassan A, Stellingwerff T. The Role of Musculoskeletal Training During Return to Performance Following Relative Energy Deficiency in Sport. Int J Sports Physiol Perform. 2024 Jun 4;19(7):623-628. doi: 10.1123/ijspp.2023-0532. PMID: 38834182.

Bed rest is rarely a good option… Get the best advice from your trusted Physio !
31/03/2026

Bed rest is rarely a good option… Get the best advice from your trusted Physio !

💡 Clinicians may consider prescribing PT immediately after diagnosing active lumbar spondylolysis instead of rest. Immediate PT showed greater initial improvements in pain and dysfunction, a quicker return to sport and a lower recurrence of LBP compared with rest before PT among adolescent athletes with spondylolysis.

👉🏻 This is from the new paper "Immediate physical therapy is beneficial for adolescent athletes with active lumbar spondylolysis: a multicentre randomised trial" by Selhorst et al 2026

Disclaimer: Sharing a study is NOT an endorsement. You should read the original research yourself and be critical.

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😫 You're not alone!

✅ Physio Network’s Research Reviews make it easy for you to keep up to date and provide better care for your patients. Try it for free for 7 days now.

🔗 https://physio.network/7dayfreetrial

Trapping the foot in shoes all day does have a consequence.. Talk to your trusted Physio about how you can rebuild your ...
21/03/2026

Trapping the foot in shoes all day does have a consequence.. Talk to your trusted Physio about how you can rebuild your foot function ..:) D

Intrinsic foot muscles can be weak in patients with Plantar Heel Pain🦶

Progressive strengthening of intrinsic and extrinsic muscles can be effective, especially in runners and active individuals.

See my previous posts for recent research on which exercises are effective to target these muscles.

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231 Main South Road
Morphett Vale, SA
5162

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Monday 8:30am - 6:30pm
Tuesday 9am - 7pm
Wednesday 8:30am - 6:30pm
Thursday 9am - 5:30pm
Friday 8:30am - 6:30pm
Saturday 9am - 3pm

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