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Monday 4pm - 8pm Wednesday 2pm - 9pm Thursday 2pm - 8pm

Lachlan Porter - Health and Performance

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Narre Warren, VIC
Lachlan Porter - Health and Performance

Physiotherapy and Strength & Conditioning services for everyday individuals and athletes of all levels.

25/10/2025

Exercise gets easier with warmer weather and longer days

If you're back in the gym again after a long Winter, a post-season break, or want to take the gym beyond spin class, these guidelines can help you start and progress resistance training.

More information at https://www.lphealthperformance.com.au/exercise/how-to-start-gym-training-with-weights

20/10/2025

Let me know, what do you think of the format?

This Week in Motion, Swipe through for clinic times, a quick performance takeaway, and booking info.

A snapshot of availability, what’s happening in the clinic, what’s on my mind, and one idea to help you better this week.

Football off-season’s starting, swimmers are heading into long course prep, and I’ve been reading about how precision drives progress as well as the details of modern society.

I might do this every week, or separate each slide, or take it over to email.

What do you think?

02/10/2025

I had the privilege this season of working with nngfc3812 as their Senior Men’s team went back-to-back. This year as premiers and champions.

The Development side also made a grand final, under 18s and 16s made a preliminary final, Veterans also went back-to-back, and the Netball Club saw A Grade Runners Up, with B and D Grade winning premierships.

I’ve only been at the club for one year, but when you see

- Great people
- All committed to the same goals
- Each playing their part
- Holding eachother accountable
- And the results that come with it

It’s hard not to see how much all of the people involved, on and off the field/court, matter. One of the club’s legends, and long-term supporters and volunteers, told me late into the Saturday night (?early Sunday morning…) “Success isn’t just one person, one team, it’s built by everyone involved. We built this”

I’ve been a part of many different teams and sports organisations, and there’s one common pattern when it comes to success:

The right people, doing the right things, to achieve the right outcomes, together, are the ones that are successful.

Talent helps, but it’s wasted if not channeled into a productive environment with clear goals and everyone in the environment on board.

Everyone shares the work, everyone shares the success.

One of the most enjoyable years and experiences I’ve had in sport, thanks to j.travis21 for providing the opportunity to be involved!

15/09/2025

Pain can feel confusing when scans are clear or no single “structural problem” shows up. That doesn’t mean it’s in your head, or that there’s no reason for it.

Some injuries and conditions are complex , with many factors contributing, overlapping, and influencing how you feel.

The key isn’t always in finding the one “cause,” but in making sense of your condition, understanding some of the contributing factors, and finding the right way forward.

💬 Got questions about your own injury, symptoms, or recovery? Drop them in the comments and I’ll help clear things up.

14/09/2025

⚡ Last-minute openings in Berwick — Monday & Wednesday this week! ⚡

For if you’ve been:
✔️ Missing out on times while it’s been busy
✔️ Wanting to get that ni**le checked
✔️ Starting pre-season prep
✔️ Tuning up before finals

📅 Monday: 4–6 PM (3 SPOTS)
📅 Wednesday: 5 PM (1 SPOT)

👉 Book online: lp-health-performance.splose.com/booking 🌐
👉 Or message me directly 📲

05/09/2025

Diagnosis isn’t always black and white. Take injuries for example.

You can have structural changes on a scan and no pain at all.

Or you can have pain with no obvious findings on imaging.

On top of that, different conditions can look the same, and even the experts don’t always agree on which exact tissue or process is the culprit.

If you’ve ever been left more confused than confident after a diagnosis or treatment plan, you’re not alone.

It can take a bit of working through to understand what's going on and what to do about it.

Sometimes, but not always, this means multiple sessions with your health care provider(s), asking more questions, trial and error, giving yourself some time to process things, and accepting a level of ambiguity (and complexity!) in what your condition is or how it's managed.

Got questions? Let me know
LP

19/08/2025

ONLINE BOOKING PORTAL FIXED

lp-health-performance.splose.com/booking

Thankyou to those who made me aware of an error on the online booking page, it’s now been fixed and appointments are again showing as available for smokinmuaythai/jungle.sp_ , nunawading_swimming_club and grit.ap

Sincere apologies also to anybody restricted by the outages

If you would like to see available appointments please go to lp-health-performance.splose.com/booking or contact me directly any time 🙂

LP

17/08/2025

Should you progress your rehab, or hold steady for now?

Recovery isn’t just about pushing harder to "work through" your issue, and it's not about indefinitely "waiting until you're ready" and cautiously avoiding activities.

It’s about knowing when your body is ready. This simple framework helps you check in on:
✅ Movement confidence
✅ Pain and symptoms
✅ Readiness for demands

🔴 If you’re unsure, guarded, or symptoms are flaring — pause and re-assess.
🟡 If you’re managing but cautious — maintain and monitor.
🟢 If you’re confident, stable, and meeting demands — it’s time to progress.

Rehab is about building trust in your body step by step, not rushing the process.

👟 Where are you on this chart today?

09/08/2025

If you walk out of a consult without an idea of what you CAN do while you’re recovering, you’re missing out.

Hard to stay positive with your recovery if you’re restricted more than supported!

Giving people permission to move is such an important part of rehabilitation/recovery planning and helps to
- (re)build confidence
- re-train the body to tolerate usual activities, and
- involve people in things that are meaningful to them.

Restricting people from any of these three things ^ (which is exactly what taking everything “off the table”) does, might actually prolong recovery rather than aiding it.

Sure, respect the injury and time to heal when needed, don’t run on a broken leg.

But where possible, get people up and going !

Video Credit - joshpughcomic

08/08/2025

Important to take a deep breath before reading this if you’re a Sports Coach, S&C, EP, or Physio (at any competition level)

Let’s be clear that to produce successful, high quality outcomes in sports rehabilitation, no matter the competitive level, it requires
- a team approach,
or
- an understanding of all sides if you’re going to do it solo

A more experienced colleague once said to me after 20 years of experience that they see too many S&C or Sports Coaches not starting low enough in the early stages, and too many Physios/EPs not progressing far enough in the later stages of rehab.

Personally, I see a gap in the early stage of rehabilitation where (whether due to fear of complication or lack of understanding) there isn’t enough intensity, or attention to training what can still be trained while building up or respecting the injured area.

This does you a disservice if you’re injured: you’re missing out on time doing your sport, missing out on time you could spend improving some other part of your game, and you’re losing fitness in your uninjured areas just…. Waiting for no reason, in my opinion. There’s exceptions of course, but this seems to be a common theme.

On top of that, if you’re in the space of providing rehabilitation: how much do you know about the sport? Can you have a detailed conversation to a player about their role in the team and understand their requirements to shape your rehab plan? Can you at least ask them enough questions to fill in the blanks?
If you’re an athlete: does your rehab provider ask these questions or know this about you?

There’s only so many people that can cover all of those facets, generally speaking if you’re at the end of your understanding in:

- sports => hand it over to a coach
- physical preparation => get S&C involved
- how to progress the early to mid stages => a good EP or Physio

And if you’re an athlete who’s injured, make sure you’re working with an individual or team who have you covered from end to end.

Excerpt (image) from: Sports Injury Prevention and Rehabilitation: Integrating medicine and science for performance solutions. Edited by David Joyce and Daniel Lewindon. Chapter by Bill Knowles.

05/08/2025

Hey friends 👋🏻

Winter sport is finishing soon, it's as cold as ever in Melbourne ❄️, and lately I've received more than a few messages from people saying you’ve lost motivation, aren’t seeing results, or just don’t know what to do next.

So here's what I've put together:

After a short conversation on email or messages you get 100% personalised 4–6 week plan (delivered as a simple PDF), plus a courtesy check-in at week 2 to tweak things and keep you moving forward—all for $100.

No fees or upsells, no apps or forms, just the simple roadmap you need to get back on track.🗺

If you’re ready to get unstuck, try something different, or see progress, drop me a DM or head to lphealthperformance.com.au/contact 🚀

17/07/2025

– GROUP TRAINING –
Whether you're overcoming injury, (re)building your health, or taking your training to the next level — these sessions are built to meet you where you're at.

✅ Rehab, fitness, and strength training delivered with experience
✅ $40/session — or save with 8-session package options
✅ Claimable on private health (if eligible)
✅ Real results. Real support. No fluff.

👥 Limited spots available and subject to demand— bookings essential.

🕒 Mondays & Wednesdays | Evening sessions
📍Located in Berwick
📲 DM now or enquire online to secure your spot — I'm here to help.

Got more questions?
🔗 lphealthperformance.com.au/contact

Address

3/12-14 Deblin Drive
Narre Warren, VIC
3805

Opening Hours

Monday	4pm - 8pm
Wednesday	2pm - 9pm
Thursday	2pm - 8pm

Website

http://lphealthperformance.com.au/

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Why I do what I do

In our current day, it would be easy to lose sight of what it means to function as a human being. With the age of technology, sedentary lifestyles, fast food and a consumer culture it has never been easier for people to become lost, uninspired, uninterested and unable to find purpose or action. Couple this with high levels of social expectation, perceived time poorness, Instagram aesthetics, the pressure to always be “on”, a feeling that we should always be doing more… and the result is overwhelm, overwork, and an overall decrease in human function. The follow on, is that these issues and attitudes can then become applied to our health, our fitness and our views of what we can accomplish. The signs are our increasing rate of obesity and overweight, low energy levels, a dependence on weekends and caffeine, and declining rates of mental health. Everybody is too busy, everybody needs more money, everybody struggles to find the motivation to do the extra training or to make a necessary change in their lives... But they fail to realise that making the extra effort, making the change, would change all of that. With that said, it has also never been easier in our information age to access all of the tools and resources you ever needed to achieve everything you’ve ever wanted, to pursue to your dreams and to achieve what is important to you. More people want to run marathons, make the team, or be better than they were yesterday. For those who are willing to put in the work, this is possible. The best way to overcome the current challenges of the world is to become, and to do the things you need to do to become, your best self. It is my goal then, to do three things: 1. Help everyday people move through the mountain of information regarding their health and fitness and break it down to the basics that will help them achieve a real, long-lasting and consistent change in their lifestyle. To help create self-sufficient, informed individuals who can take control of their health. Who maintain a healthy lifestyle because they want to, not because they are told they need to. 2. Help those who want to work to better themselves physically. Whether an elite athlete, a recreational sport/fitness enthusiast, or someone in between who is looking to perform at the next highest level. To assist them in achieving something they never thought they could, that they’ve always wanted to do, or to reach the absolute peak of what they are capable of. To perform at their best because they know that they want to put in the work and do everything they can to achieve at their highest level.

3. Give people confidence back in their bodies. Help people who are injured or untrained to see what their body is capable of, help them regain control of their body and help them achieve the things they know or hope that they can.

Some days I might not get it right, but I always try. Hopefully, it’s something that’s going to, at least in some way, help to improve the way other people feel and function. If there’s half a chance I’m contributing to helping improve the way people feel and function, I know it’s even more important that I keep trying. That’s why I do what I do.