BeFit Training Physiotherapy

BeFit Training Physiotherapy Physiotherapy, sports, high performance, soft tissue massage, dry needling, prevention, rehab & paed

Andrew Ilieff
Physiotherapy, sports, high performance, soft tissue massage, dry needling, treatment, prevention, rehab
Call us now or book online

26/03/2026

Strong calves aren’t just about aesthetics — they’re essential for ankle stability, running efficiency, and injury prevention.

In this seated variation on the Hamstring Curl Machine, Physio Sam demonstrates:

✔️ Double Leg Seated Calf Raises — targeting the soleus to build foundational strength
✔️ Single Leg Seated Calf Raises — improving side-to-side balance and load tolerance

Seated calf raises bias the soleus muscle, which plays a major role in endurance, walking, and running mechanics.

Not sure if your calves are strong enough for your sport or rehab stage?
👉 Book in with our physio team at BeFit Training Physiotherapy.

📍 BeFit Training Physiotherapy — Edgecliff & Coogee

Disc Bulge vs Disc Herniation – What’s the difference?These terms are often used interchangeably, but they describe slig...
25/03/2026

Disc Bulge vs Disc Herniation – What’s the difference?

These terms are often used interchangeably, but they describe slightly different changes in the spine.

A disc bulge occurs when the disc extends beyond its normal boundary, while a disc herniation happens when the inner disc material pushes through the outer layer.

Both can irritate nearby nerves and may lead to back pain or sciatica.

The important thing to know is that many disc changes are normal age-related findings and don’t always mean serious damage.

Physiotherapy treatment typically focuses on:
✔️ Reducing irritation
✔️ Restoring normal movement
✔️ Strengthening the muscles that support the spine

With the right approach, many people improve and return to their normal activities.

👉 If you’re experiencing back pain or sciatica, our physiotherapists can help assess and guide your recovery.

24/03/2026

Build lower body strength, stability, and control with the Barbell Decel Lunge. This exercise targets your quads, glutes, and hamstrings while improving balance and deceleration control—essential for functional movement and injury prevention.

Demonstrated by Physio Jackson 👏

Want to ensure your form is safe and effective?
👉 Book in with our physio team at BeFit Training Physiotherapy.

📍 BeFit Training Physiotherapy — Edgecliff & Coogee


Osteoarthritis doesn’t improve by doing nothing — it improves by doing the right things.At BeFit, we help you move safel...
23/03/2026

Osteoarthritis doesn’t improve by doing nothing — it improves by doing the right things.

At BeFit, we help you move safely without fear or guesswork.

👉 Book your OA consult
📍 Edgecliff & Coogee

Strong muscles support your joints and reduce osteoarthritis symptoms. We’ll show you the safest, most effective exercis...
22/03/2026

Strong muscles support your joints and reduce osteoarthritis symptoms. We’ll show you the safest, most effective exercises for knees and hips.

Book a session at BeFit Training Physiotherapy to learn your personalised OA exercises!

21/03/2026

The Banded Good Morning is a simple but effective way to strengthen your hamstrings, glutes, and spinal stabilisers.

Using a resistance band adds tension throughout the movement, helping build control, posture, and posterior chain resilience — perfect for injury prevention or rehab.

Demonstrated by Physio Jackson 👏

✔️ Hip hinge properly
✔️ Maintain neutral spine
✔️ Move slow & controlled

Want to check your form or tailor it to your body?
👉 Book in with our physio team at BeFit Training Physiotherapy.

📍 BeFit Training Physiotherapy — Edgecliff & Coogee


Osteoarthritis isn’t a full stop.With the right physio-led strength program, many people return to lifting, hiking, runn...
20/03/2026

Osteoarthritis isn’t a full stop.

With the right physio-led strength program, many people return to lifting, hiking, running, and sport.

👉 Train safely with BeFit
📍 Edgecliff & Coogee

19/03/2026

The adductor isometric squeeze, as Physio Sam is demonstrating, is a simple but effective way to load the groin safely and progressively.

By adjusting lever length, we can control intensity — making it suitable for early rehab through to higher-level return-to-training phases.

Structured loading builds resilience and reduces re-injury risk.

📍 BeFit Training Physiotherapy — Coogee & Edgecliff
Book an assessment to progress rehab with confidence.

17/03/2026

Target your rear delts and improve shoulder stability with Cable Rear Delt Flys. This exercise helps strengthen your upper back, enhance posture, and prevent shoulder injuries.

Demonstrated by Physio Miles 👏

Want to make sure your form is spot-on?
👉 Book in with our physio team at BeFit Training Physiotherapy.

📍 BeFit Training Physiotherapy — Edgecliff & Coogee


There’s no single “osteoarthritis exercise” — only the right dose, at the right time. Strength done properly is safe and...
16/03/2026

There’s no single “osteoarthritis exercise” — only the right dose, at the right time.
Strength done properly is safe and effective.

📍 Edgecliff & Coogee
👉 Train with a physio at BeFit

Your scan might look concerning, but that doesn’t always mean you’ll feel pain. Let’s focus on what actually improves yo...
15/03/2026

Your scan might look concerning, but that doesn’t always mean you’ll feel pain. Let’s focus on what actually improves your movement and strength. 🏃‍♀️

Start a personalised osteoarthritis program today!

Stronger. Safer. Smarter. 💪At BeFit Training Physiotherapy, we focus on personalised, strength-based rehab to help you m...
14/03/2026

Stronger. Safer. Smarter. 💪

At BeFit Training Physiotherapy, we focus on personalised, strength-based rehab to help you move better, recover stronger, and prevent future injuries.

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Ground Floor 287-289 New South Head Road Edgecliff
Sydney, NSW
2028

Opening Hours

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

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Andrew Ilieff

Live pain free, have fun and build a better you!

BeFit Training Physiotherapy is a state-of-the-art health and fitness centre that covers the diagnoses, treatment and rehabilitation of all workplace and sporting related injuries. We offer services that include, physiotherapy, exercise physiology, soft tissue massage and dry needling, high performance coaching and athlete development. Our facility contains a complete functional strength and conditioning facility, combined with our expertise in diagnosis, treatment and rehabilitation of injuries makes us the number one destination from the 9-5 office worker, tradies, mothers, weekend warriors, all the way through to elite athletes.