What are the opening hours?

Monday 9am - 7pm Tuesday 9am - 7pm Wednesday 9am - 8pm Thursday 9am - 8pm Friday 9am - 7pm Saturday 9am - 5:30pm Sunday 10am - 5pm

http://www.peakhealthservices.com.au/

Peak Health Services, Waterloo & North Sydney, Redfern (2025)

07/12/2025

Our training tips of the week 💪

Program in advance.
Your programming should be implemented in a manner that gradually builds tolerance and utilises progressive overload. It is imperative to gradually increase load and volume in accordance with how you are responding to your program. Playing around with factors such as weight lifted, repetitions and sets performed, tempo and frequency of traiing can all be used to undulate and increase/decrease load as required.

Monitor and regulate intensity.
Intensity is the name of the game in keeping injury at bay. Simply put, your body cannot handle 10/10 efforts repeatedly. Regulating via deloads, focused periods of higher intensity and keeping 'working till failure' to a minimum.

If it hurts, don't push it.
This is incredibly important. If you perform a few reps and feel twinges or aches that are new, rest! It is not unusual for mild aches or pains to onset during a period of increased intensity.

Look at the bigger picture.
It is important to examine factors outside of the gym when managing injury. Think of your body like a plant, it needs external factors to thrive. Focusing on adequate nutrition, rest and management of stressors is essential. Focus your efforts on appropriate interventions. Focusing on appropriate, effective interventions when injuries do arise is also vital in injury management. This means focusing on rest, nutrition, hydration and seeing a healthcare profession before utilising 'top of the pyramid' interventions (e.g. sauna, ice bath, infrared light therapies).

23/11/2025

Chronic pain refers to pain that exists for 3 or more months.

Often, chronic pain exists beyond original tissue damage and is associated with psychological and nervous system changes.

Chronic pain can be confusing and frustrating but it is treatable!

If you or someone you know if suffering from chronic pain, please don't hesitate to reach out and see one of our friendly physiotherapists.

16/11/2025

Curious about dry needling?

Our physiotherapist Jess and Rodolfo offer dry needling as well as manual therapy at Waterloo, North Sydney and Crows Nest.

Give us a call if you would like to find out more ✨

26/10/2025

Are you a runner and want to get better at running?

Most runners start out running a little, learn the love of it and want to keep doing it, to go further or better their times etc etc.

Here’s the thing, almost every runner at some point in their running journey makes the same critical mistake. So, here's the one thing you are doing that is getting in the way of your running…

Running.

Wait, what?

Here are two things you could try instead that might help:

Not running every now and then - also known as rest and recovery. Running every day can drain your systems and whilst you might certainly be getting the volume in, you are probably missing the quality piece. Adding in a rest day; not a 'recovery run' day (I've been there - I know all the tricks, you won't sneak that one past me!), an actual rest day, will allow your systems to refresh and for you to hit your next session less fatigued. Voila, better results, with less time input.

Strength train - this is often a true low hanging fruit for runners; wouldn’t it be great if each stride could propel you slightly further slightly faster with the same or less effort? That’s what strength training can do for you. Plus it's good for a whole bunch of other health related reasons too.

Added bonus - both of the above can really help with protecting against injury, and also help with recovery and addressing any of those little ni**les that often creep in for runners.

19/10/2025

Back pain is so common, almost everyone without exception will experience at least one episode of back pain during their life time. How we approach it, and how we manage it matters. This starts with what we understand and believe about our back and the cause of the pain. There are unfortunately a lot of unhelpful beliefs out there, which all seem to get louder when we are in pain.

Myth 1:
I need an MRI to understand what’s going on with my back.
In most cases, no, you don’t. There are only a few specific indications for an MRI, and in many cases, a scan is unlikely to be helpful. Why? Because MRIs often reveal "abnormal findings" that may have little to do with your pain. These same findings can be seen in pain-free individuals as well. When people see these results, they can become fearful and fixate on the "diagnosis"—for example, being told they have a "slipped disc." This can actually make recovery more difficult.

Myth 2:
My spine is out of alignment or my L5/S1 is out of place.
Unless you've experienced significant trauma, it’s very unlikely that your spine is "out of place". Most people don’t realize just how strong the spine is. It can handle hundreds of kilos of load before it breaks. The spine doesn’t just go "out of alignment" under normal circumstances.

Myth 3:
My back hurts because I'm getting older (said by anyone older than 30...).
Generally, no. In fact, the prevalence of back pain decreases after the age of 50. Back pain is most common between the ages of 30 and 50. However, if you've experienced back pain in the past, you’re more likely to experience it again.

Understanding how to manage flare-ups when they occur can have a significant impact on several key factors related to your injury. It not only empowers you to take control of the pain but also helps boost your self-efficacy, making you feel more confident in your ability to manage your condition. By learning effective strategies to address flare-ups, you can reduce the overall disability associated with the pain, shorten its duration, and lessen its severity. This proactive approach can also improve your quality of life, enabling you to remain more active and engaged in daily activities despite the setback.

Got back pain that you're having trouble solving? We can help you with that.

06/10/2025

"It's probably my poor posture" - I hear this one about as frequently as "I probably just need to stretch more" (also wrong) from patients as an explanation for their pain.

The answer to this is maybe it is, but also probably not in the way you think! The reality is there is no such thing as perfect posture; and working on "improving" your posture or ergonomic setup is chasing a very elusive goal. In saying that sustaining a particular position or posture for a long period of time could every well be what is causing or contributing to your pain. But substituting that position for another "more ideal" one isn't likely to help too much.

The concept of good and bad posture is unsupported by the current literature - Specific postural recommendations are usually only required to assist with an injury or specific pain by decreasing load on a particular area to give it a chance to settle. The clinical history is taken into consideration when advice like this is given.

It’s less about a particular posture and more about keeping things moving - Research shows that people who are more sedentary are more likely to experience pain and morbidity in contrast to people who have what is traditionally considered a “bad” posture but keep themselves moving and are more active.
Structural ‘abnormalities’ such as with leg length differences and spinal curvatures are not correlated to increased pain - We actually all have slightly different leg lengths, and everyone comes with their own unique shape and structure; which makes blanket statements such as keep your back straight unfair and irrelevant.

The amount of texting your teenager (or you) does is not correlated to their neck posture and their pain - There is no association between posture and neck pain. This challenges widespread belief that there is a role of “good” posture equating to less pain. In saying that staying in the one position for prolonged periods at the expense of movement and activity might be a contributing factor...

Got some neck or shoulder pain? Come have a talk to one of our physiotherapists to get it all sorted out.

28/09/2025

Shoulder pain with gym related activities is super common.

Typically we see problems with:

- overhead activities
- bench pressing
- kipping movements

Usually people just start avoiding these movements as they are painful; maybe do some external rotations with a band, but unfortunately this often doesn't solve the problem. It can leave you stuck not being able to do the things you enjoy. Especially when the pain starts to spill over into your everyday life and now it hurts to sleep on that side or reach into the back seat of the car.

The good news is we can usually fix these niggling shoulders pretty easily with a bit of patience and using the right exercises (not just bands)!

If you need help working out what those are lets chat.

14/09/2025

Most of us have been plagued by a headache at some point in our life. They are incredibly common, but can also be a huge annoyance. They are often acutely painful, make it hard to think clearly, and just generally miserable. Did you know that physio can be incredibly helpful in decreasing or completely relieving headaches of most types?

Understanding Your Headache:

Migraines: Characterized by throbbing pain, often accompanied by nausea and light sensitivity.

Tension-Type Headaches: A dull, aching pain or pressure around the head and neck caused by muscle tension and stress.

Cervicogenic Headaches: Pain stemming from issues in the neck, often radiating to the head and behind the eyes. Typically one sided.

How Physiotherapy Can Help:

Posture Correction: While posture in and of itself isn't the devil when it comes to headaches - there is often a lot that can be done to help relieve structural tensions and pressure.

Manual Therapy: Target tight muscles, reduce stiffness, and improve mobility. Very effective for some instant relief of your pain and symptoms.

Exercise Programs: Strengthen muscles and improve endurance to prevent recurring headaches.

Education & Lifestyle Advice: Learn how to identify and manage triggers and reduce stress.

Ready to regain control over your life? Contact us today to book a consultation and start your journey to headache relief!

10/08/2025

Sometimes people look at us a little funny when we ask them things like:

"How have you been sleeping recently?"

"What is your diet like? Have you lost weight recently?"

"You go to the gym? Which gym do you go to? What do you do when you are there?"

"Have you had increased stress recently?"

But Jess, I came in with a sore back - why aren't you asking me only about my back?

It's because your back doesn't exist in isolation, and all of these things are often relevant to why you are in pain, and can form part of the picture for how we solve that for you! Your back doesn't exist in isolation, and often factors like sleep, stress and our bodies ability to repair and recover play a much larger role than we give credit for.

Any weird questions I've missed?

Got something you need help solving?

Book yourself in.

22/06/2025

Ever come home from a physio visit with a list of 15 home exercises, that let's face it both you and the physio know you will never do? They might be wonderful helpful exercises, but they're absolutely useless if there's too many and it's not realistic to get them done.

We don't do that.

Our goal is to only prescribe somewhere between one and three exercises. Ones that work. Most of the time all we need to do is make a few tweaks to the training you are already doing instead, using that as your 'rehab' instead of burdening you with unrealistic expectations. Because the exercises will only work if they actually get done.

The last thing we'll ever tell anyone is to stop training, there is always a way to use your training to help.

Not ready to stop training but ready to finally sort out that hip/knee/shoulder/back that's been giving you grief for ages? Get in touch, we would love to help.

09/06/2025

There is nothing worse than an injury that strikes right when you are making progress or ramping up your training for an event. And for runners this happens waaay too frequently. Its frustrating, and often preventable!

Here's how:

1. Build Slowly.
You've just signed up for hyrox - great! You're super motivated and have a goal to achieve, which is amazing; the trick here is to curb the enthusiasm slightly and to build your capacity slowly. Exceed your capacity too much and too frequently and you will pick up a ni**le that will progress into an injury. Have a plan and stick to it - don't throw in an extra session just because you're feeling good.

2. Strength train.
This is a biggie. Strength is big factor in protection against injuries. Most runners unfortunately neglect this, or they don't challenge themselves with enough resistance during their strength session. You will gain a lot more by putting one strength session into your weekly training routine that an extra run. Not to mention that sled is heavy... And no, the "extra muscle" won't slow you down. If you need some help with this lets chat!

3. Recover.
Make sure you are prioritising recovery, this will help your tissues to repair and rebuild which is really the biggest thing you can do for injury prevention. What does this look like? Prioritising sleep. Good and adequate nutrition (more important and easier to underdo with high volume training than you think). Managing your stress levels. Not running on your rest day!

Not sure what this looks like for you? Or already got a little bit of a ni**le that's holding your running back? Pop in for a chat and we will sort you out.

25/05/2025

When we think about aging well, most of us picture being active, mobile, and independent into our 70s and beyond. The truth is, the foundation for that future is built right now and strength training plays a huge role.

Why It Matters in Your 30s, 40s & 50s

Muscle loss starts early: From your 30s onward, muscle mass naturally declines (called sarcopenia), and it accelerates with age unless you do something about it.

Build your strength bank: Think of strength training as putting deposits into your long-term mobility account. The more you build now, the more you can draw from later.

Joint protection: Keeping muscles strong around your joints helps prevent pain, injuries, and degenerative issues down the track.

Metabolism and energy: More lean muscle means better metabolic health, stronger bones, and higher energy levels throughout your day.

Future-proof your life: Whether it’s lifting your kids now or staying active with your grandkids later, strength training helps you stay capable, confident, and independent for decades to come.

You Don’t Need to Train Like an Athlete

Strength training doesn’t mean heavy barbells or high-level gym routines. It can be as simple as:

Bodyweight or resistance band work

Lifting moderate weights with good technique

Including squats, lunges, push-ups, and rows into your weekly routine

2–3 sessions a week is enough to see long-term benefits

Whether you're new to strength work or want a plan that fits your life, we are here to help.

Peak Health Services

07/12/2025

23/11/2025

16/11/2025

26/10/2025

19/10/2025

06/10/2025

28/09/2025

14/09/2025

10/08/2025

22/06/2025

09/06/2025

25/05/2025

Address

Opening Hours

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category

Monday	9am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 7pm
Saturday	9am - 5:30pm
Sunday	10am - 5pm