Total Physiotherapy Manly Vale

16/04/2026

When is the right time to see a physio? 🤔

In this video, Donna explains the key signs your body might need a little extra support.

👉 An injury that just isn’t settling
👉 Swelling that isn’t improving
👉 You can’t get your full range of motion back
👉 You’re unable to do the things you love

You don’t need to “wait it out” or push through discomfort. Early assessment can make recovery smoother, faster, and far less frustrating.

If something doesn’t feel right - that’s reason enough to get it checked.

📍Book in with our team by calling (02) 9907 0321 or visiting www.totalphysiomv.com and let’s get you moving well again.

13/04/2026

❄️ Winter sport is back. Is your body ready?

Soccer, netball, rugby, AFL - training loads are increasing, games are starting, and the intensity lifts quickly.

If you’re someone who:
• Always gets ankle sprains
• Struggles with knee pain each season
• Picks up hamstring or calf strains
• Feels sore every time training ramps up

Don’t wait for the first injury.

Pre-season screening helps us identify:
✔️ Strength deficits
✔️ Poor landing mechanics
✔️ Balance or control issues
✔️ Previous injury risk factors
✔️ Load tolerance gaps

From there, we implement targeted injury prevention programs like:
⚽ FIFA 11+ Perform (soccer) – proven to reduce lower limb injuries when done consistently
🏐 The Knee Program (netball) – designed to reduce ACL and knee injury risk

These aren’t random exercises. They’re structured, progressive and evidence-based.
The athletes who stay on the field all season aren’t just lucky, they prepare.

If winter sport is kicking off and you’ve had injuries before, book in for a screen and start the season strong by calling (02) 9907 0321 or www.totalphysiomv.com

09/04/2026

Worried about exercise and bladder or pelvic floor symptoms?
This free talk is for you.
Total Physio's Rebecca Rutherford and Louise Henderson will be presenting a talk about how to address or prevent these problems.
This is an important issue as we see a big uptake in women commencing strength training and other exercise to benefit their overall health.
However, for women over 40, the most common barrier to exercise is their pelvic floor – whether that is problems with bladder leakage or prolapse (heaviness in the vaginal area).
EXERCISE WITH CONFIDENCE AGAIN
Understanding Pelvic Floor Health, Bladder Leakage and Urgency
When: Wednesday April 29 at 7.30pm
Where: Listen To Your Body Gym
8/318 Sydney Rd Balgowlah (Below the Post Office)
What you will learn:
💡 Understand common pelvic floor problems and why they occur during exercise
🚾 The importance of good bladder and bowel habits
💪 How to do pelvic floor exercises
✅ Physiotherapy treatments that can help
Bookings required: click below or call us on 9907 0321
https://exercisewithconfidenceaga.rsvpify.com

09/04/2026

Would you know what to do if your child got injured during a game?
Join us for a free, hands-on event designed for young athletes, parents and coaches.
You’ll learn:
✔ How to tape common injuries (practical strapping tips)
✔ What to do immediately when an injury happens on the sidelines
✔ When to see a physio vs manage at home
✔ How to help young athletes train safely
✔ What to eat before and during sport for better performance
📅 April 30th 2026
⏰ 7:15pm – 8:15pm (free parking from 7pm)
📍 Total Physio Manly Vale
🎟 Free – RSVP required (limited spots)
👉 Register here

February 25, 2026 @ 7:00 PM - 295 Condamine St, Manly Vale NSW 2093, Australia

08/04/2026

April is falls awareness month!

At Total Physio, we’re keeping you falls-free this month. Here are our top three tips:

1. Stay strong
Strong legs help you pick your feet up properly — and give you the power to get back up if you do take a tumble.

2. Train your balance
Balance isn’t just luck, it is something you can improve. A few targeted exercises in a safe environment can go a long way.

3. Declutter your space
Most falls happen at home, usually when you’re in a rush. Shoes, bags, that random pile in the hallway… they’ve all got to go.

If you’re worried about yourself or someone you love, don’t wait for a “whoops” moment.

Stay strong, stay steady and don’t be April Fooled by a preventable fall. Call (02) 9907 0321 or visit www.totalphysiomv.com

07/04/2026

Worried about exercise and bladder or pelvic floor symptoms?

This free talk is for you.
Total Physio's Rebecca Rutherford and Louise Henderson will be presenting a talk about how to address or prevent these problems.

This is an important issue as we see a big uptake in women commencing strength training and other exercise to benefit their overall health.

However, for women over 40, the most common barrier to exercise is their pelvic floor – whether that is problems with bladder leakage or prolapse (heaviness in the vaginal area).

EXERCISE WITH CONFIDENCE AGAIN
Understanding Pelvic Floor Health, Bladder Leakage and Urgency
When: Wednesday April 29 at 7.30pm
Where: Listen To Your Body Gym
8/318 Sydney Rd Balgowlah (Below the Post Office)

What you will learn:

💡 Understand common pelvic floor problems and why they occur during exercise

🚾 The importance of good bladder and bowel habits

💪 How to do pelvic floor exercises

✅ Physiotherapy treatments that can help

Bookings required: click below or call us on 9907 0321

https://exercisewithconfidenceaga.rsvpify.com

31/03/2026

🏃‍♀️ Marathon season is here… and the long runs are getting LONG.

Whether you’re building toward your first parkrun or marathon, training places huge demand on your body - tendons, joints, bones, nervous system… all of it.

At Total Physio, we work with runners every week and we run ourselves. (Naya just crossed the half-marathon finish line last weekend 🙌)

So what can a physio actually help with during marathon training?

✔️ Injury prevention – identifying load spikes before they become shin splints, tendinopathy or stress reactions
✔️ Strength programming – building calf, quad and glute capacity to handle mileage
✔️ Running-related pain – early management so a ni**le doesn’t derail your prep
✔️ Technique & load advice – adjusting volume, terrain and recovery strategies
✔️ Race prep & taper guidance

The biggest mistake runners make? Waiting until they can’t run to book in.

Marathon prep isn’t just about getting the kilometres in - it’s about building a body that can tolerate them.

If you’re training for an upcoming event, book in for a check-up and keep your training consistent all the way to the start line.

Let’s get you to race day strong 💪 Call (02) 9907 0321 or visit www.totalphysiomv.com

24/03/2026

We'd like to welcome Alex, our new exercise physiologist to Total Physio!

18/03/2026

Huge congrats to the Total Team who hit the water this weekend 💙🏊‍♂️

17/03/2026

Pelvic pain is one of the most common condtions treated by our women's, men's and pelvic health team.

Not surprsing as it affects up to 1 in 5 women and 1 in 12 men.
So what is pelvic pain?

Pelvic pain is not a disease or condition on its own but really an umbrella term to describe pain anywhere between the belly button and the upper thighs both on the surface and the “inside” (bladder, uterus, ovaries, re**um, ge****ls). The pain might be part of a diagnosed condition such as endometriosis, bladder pain syndrome or irritable bowel syndrome. It could be following an injury – such as a bruised or broken coccyx or a childbirth related tear. Or it may have begun with an infection such as thrush or a urinary tract infection.

To learn more about pelvic pain, and more importantly learn about how to get help, read our blog here https://www.totalphysiomv.com/do-you-have-persistent-or-chronic-pelvic-pain/

11/03/2026

STOP Letting back pain cut your surf sessions short 🏄‍♂️

Did you know… Low back pain is one of the most common complaints in surfers. Research suggests 30–50% of surfers experience back pain annually.
You spend less than 10% of a surf session actually riding waves but up to 50% paddling in spinal extension?
It’s not the pop-up. It’s not the turn. It’s the time spent arching your lower back.

Here are 5 physiotherapy-led strategies to reduce back pain risk:

1️⃣ Prioritise Thoracic Mobility Limited mid-back extension increases load on the lumbar spine during paddling.

2️⃣ Build Trunk & Glute Strength Target deep core stabilisers and posterior chain endurance to improve spinal control under load.

3️⃣ Optimise Paddling Mechanics Avoid excessive lumbar hinging. Aim for extension distributed through the thoracic spine with light abdominal engagement.

4️⃣ Sit, Don’t Lie Between Sets When resting, sit astride your board rather than remaining prone. This reduces cumulative lumbar extension time.

5️⃣ Post-Surf Recovery Matters Address hip flexor, anterior chain and lat tightness to minimise prolonged extension stress.

🏄‍♂️ The key takeaway: it’s not just the wave riding, it’s the cumulative spinal position over the entire session that matters.

If back pain is limiting your time in the water, targeted physiotherapy can help keep you surfing longer and stronger. Call (02) 9907 0321 to get assessed today if you need further support and individualised advice.

10/03/2026

Stronger at every stage of life 💪

At our clinic, exercise isn’t one-size-fits-all. We offer tailored classes designed to meet you exactly where you’re at and help you move forward with confidence.
✨ BoneFit
✨ Diabetes exercise classes
✨ BackFit
✨ GLA:D for hip & knee osteoarthritis
✨ SeniorFit
✨ Clinical Pilates (Reformer + Mat)
✨ Functional Fitness
✨ Pre and post natal

Whether you’re managing a condition, returning from injury, or simply wanting to feel stronger and more capable - we have a class for you.

Small groups. Individualised guidance. Clinician-led care.

Ready to get started? Give us a call (02) 9907 0321 or book online at www.totalphysiomv.com