Matthew Heng

Matthew Heng Physiotherapist & Accredited Exercise Physiologist Located in Seven Hills NSW

Not sure why I’m posting this because I’m a little embarrassed about my result…❌ Didn’t finish within the time frame I w...
08/12/2024

Not sure why I’m posting this because I’m a little embarrassed about my result…

❌ Didn’t finish within the time frame I wanted

❌ Was one of the last people finishing

❌ Stacked it during the run

❌ Muscles cramping and multiple near miss ankle sprains

This was a spur of the moment event

I had minimal training prior to the event

I only signed up because my brother randomly asked me and I thought why not?

However,

✅ I completed my first ever trail run

✅ I completed my first ever running event and official half marathon

✅ This was done with minimal training almost exactly 18 months post Achilles rupture

✅ Achilles tendon didn’t snap

I’m still rehabbing my Achilles and trying to improve my strength and performance

Every time I feel something around my calves and ankles, I’m still worried about my Achilles snapping so I’m happy nothing happened today

If you want to improve and get better, you need to do things outside of your comfort zone and push the boundaries a little and that’s what I did today

But thanks to and for a great event.

Congratulations to all the winners on both days with this heat and humidity.

Sorry to my brother for slowing you down haha

Do you want a copy of the e-book?In the e-book, I outline 10 different ways you can modify your training to keep making ...
21/07/2024

Do you want a copy of the e-book?

In the e-book, I outline 10 different ways you can modify your training to keep making gains.

I also discuss how to choose the right exercises and give a case study of how I use these principles with one of my current clients.

Comment “gains” below or DM me if you want a copy.

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COMPLETE ACL RUPTURES CAN HEAL! Most people believe that you need surgery if you’ve ruptured your ACL. In fact, even wit...
24/06/2024

COMPLETE ACL RUPTURES CAN HEAL!

Most people believe that you need surgery if you’ve ruptured your ACL.

In fact, even without a bracing protocol, your ACL can heal.

It just has less chance of healing.

That’s where the CROSS BRACING PROTOCOL comes in.

This study by Filbay et al 2023 demonstrated 90% of patients had evidence of healing after a complete ACL tear and going through the bracing protocol.

An earlier study showed that people who’s ACL had healed had better outcomes, so we should try whenever possible to get it to heal!

Yes, even better outcomes than have ACL reconstructive surgery!

So if you know anyone who’s recently ruptured their ACL, share this post with them!

It could save them an expensive surgery…

I’ve partnered with to give you guys a 15% discount on all barefoot and minimalist shoes! I’ve been wearing shoes for ...
10/06/2024

I’ve partnered with to give you guys a 15% discount on all barefoot and minimalist shoes!

I’ve been wearing shoes for the past 3-4 years and absolutely love them!

They have wide toe boxes so your feet aren’t squished all day!

Most have a zero heel drop so that you walk with a more natural walking pattern.

Starting to wear more minimalist shoes may therefore lead to reduced hip, knee, ankle and foot pain.

However, there is a transition period if you want to try minimalist shoes.

So I recommend booking an online foot health assessment with the guys from Sole Mechanics.

They are trained health professionals (podiatrist, chiros, physios) that can help you select the right shoe for you!

If you want to try some, head over to the Sole Mechanics website and use code MATTHENG15 for your 15% discount.

Link is also in bio.

If you have knee pain, back pain, or dealing with any injury, no one will fix it for you. Too many people rely on physio...
19/05/2024

If you have knee pain, back pain, or dealing with any injury, no one will fix it for you.

Too many people rely on physios, doctors and surgeons to fix their pain.

No one wants to put in the hard work and effort to get themselves better.

Everyone just wants a quick fix.

There’s always an excuse not to do exercise and proper rehab.

“I have no time”

“I’m getting surgery anyway”

“It won’t work for me, I’m too damaged”

“I already do stretches and walk”

I’ve seen so many patients tell me they’ve “tried physio” and that it didn’t work for them.

To be clear, physio is not a treatment method, it’s a profession.

My next questions to them are always:

1. What did you do with the physio?

2. How often and consistently did you do what you were told?

Most of the time, their answer is disappointing.

If the physio hasn’t “fixed” them in 2-3 sessions, they give up.

Most people can’t even consistently complete the 2-3 exercises they were prescribed.

Honestly, if people just put in small consistent effort, most would get better.

A lot better.

Yes, it’s not going to fix you overnight.

Yes, it’s going to be hard work.

Yes, there’s going to be ups and downs.

However, if you truly want to get better, you need to put in the effort.

If you’re not willing to try and help yourself, no one else is going to want to help you.



“

17/05/2024

Dave had multiple injuries to his knee and hip from rugby 🏉

He was unable to train legs due to pain.

Here’s what we did on our first session to improve strength and capacity but not increase joint pain.

15/05/2024

Ana came in today after hurting her groin playing hockey this morning. 🏑

This was only a few hours after the injury occurred.

She was playing in goals and felt a slight pull in the groin when saving a goal but was able to keep playing the rest of the game.

The pain was localised to the groin, it wasn’t constant and only came on during certain movements.

Her pain was reproduced with movements that required her to produce force with her adductors or when they were on stretch.

However, there wasn’t any reduction in strength or mobility.

She’ll continue to train and perform her strength and conditioning, and the injury should resolve completely within 1-2 weeks.

If you’re dealing with groin pain and not sure what to do, send me a DM and I’ll help you out!

08/05/2024

Dave came in with knee and hip pain (amongst other things).

He has a long injury history with playing rugby professional and basketball. 🏈🏀

He’s had physio treatment before but just couldn’t get back to 100%.

This is what I did with him for our first session.

I needed to assess and identify what areas of the body needed more work; hips, back, knee, ankle. 🦵🏼

After that we needed to identify if there was any strength or mobility deficits in any areas to guide his rehab program. 🏋️

Thanks for booking in Dave!!

03/05/2024

Dane completely ruptured his Achilles tendon in 2022. 🏈

It’s now 2024 and he wants to get back to playing gridiron (as a linebacker)! 🙌

He reached out to get my opinion on how his progress is going and what else he needs to work on to get back to playing at 100%.

After assessing everything, we now know what his strengths and weaknesses are.

The next step is to come up with a plan and rehab program to make sure he’s completely ready! 💪

Are you struggling with your injury or you’re not seeing progress in your rehab?

If so, send me a DM and let’s work it out!

30/04/2024

You’ll notice a lot of the early rehab is similar for each condition. 🦵🏼

That’s because you need the basic foundational strength before progressing to “fun” exercises and more complex exercises. 💪

Isolation exercises are great in this scenario so that there are no stones left unturned. ‼️

30/04/2024

Ethan had back pain and discomfort towards the end of his bulk. Here’s what I did with him.

Thanks to Ethan for coming in!

Next time we’ll train legs together….. ☠️🪦

26/04/2024

Basic treatment to give patient some low back pain relief.

Nothing here will substitute a structured, progressive rehabilitative program but it can help the athlete get some short term relief.

Ana had back pain for a few weeks from playing hockey again.

She has good low back and hip mobility, however, we found in her history she also had a relatively recent high grade hamstring strain on the painful side.

There was still a 40% difference in peak hamstring force, which meant it was likely that her lower back and glutes (on the painful side) were just overworked to compensate.

Ana has to prioritise her hamstring training now to reduce the risk of future back pain again.

It also just shows the importance of why you should complete your rehab under the guidance of a physio, and not just stop when you’re pain free.

Do you have back pain? Send me a DM to book an appointment.

Address

Seven Hills, NSW

Opening Hours

Saturday 9am - 5pm
Sunday 9am - 5pm

Telephone

+61408395169

Website

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