Canton Beach Physio

23/12/2025

As we head into the Christmas and New Year period, we wanted to let you know our clinic hours and how you can stay on track over the break.

Holiday closure dates.
The clinic will be closed from Wednesday 24 December through to Sunday 4 January.
We reopen and return to normal hours on Monday 5 January.

How to look after your body over the break
You do not need a perfect routine. Just keep things simple and consistent. If you focus on these three things, your body will thank you.

Sit on the floor for 30 minutes a day.
This encourages natural hip, spine, and ankle movement and helps reverse the stiffness that builds up from chairs and lounges.

2.Strength train once or twice per week.
This can be a gym session, home program, or a session with Michaela. Strength is what keeps joints supported and pain under control long term.

3.Stretch and perform self-mobility for 30 minutes a day. Use rollers, balls, or gentle stretching to keep muscles relaxed and joints moving freely. Think of this as daily maintenance rather than rehab.

Thank you for trusting us with your care this year. We are grateful to be part of your health journey and look forward to seeing you back in the clinic in 2025.

20/12/2025

Thumb or wrist pain stopping you gripping, lifting, or even opening a jar?

That sharp ache at the base of the thumb or through the wrist is often caused by osteoarthritis, and it can make everyday tasks feel far harder than they should.

Here’s the good news.
You don’t have to just live with it.

At the Canton Beach Physio we’re seeing amazing results using Focused Shockwave Therapy for these small but stubborn joints.

Why Focused Shockwave?

Unlike radial shockwave, which spreads energy across the surface, focused shockwave is precise. It allows us to deliver acoustic energy deep into the thumb CMC joint and the small bones of the wrist.

This helps to:

• reduce chronic joint inflammation

• stimulate the body’s natural healing response

• desensitise pain receptors

• improve grip strength and hand function.

Our goal isn’t just pain relief.
It’s helping you move, grip, and load the hand with confidence again, without that constant bone on bone reminder.

Book via the links in our bio or send us a DM to see if focused shockwave is right for you.

Move Well. Live Life.

18/12/2025

Congratulations on Michaela graduating with her Exercise and Sports Science degree. We are very proud of what you have achieved.

13/10/2025

💥 We’re the first on the Central Coast with Focused Shockwave Therapy!

Canton Beach Physiotherapy is now offering EMS DolorClast® Focused Shockwave Therapy — alongside our existing Radial Shockwave treatments.

You can now access the full spectrum of the world’s most advanced shockwave technology, right here in Toukley.

⚙️ What’s new
Focused Shockwave delivers high-energy acoustic waves that reach deep into the tissue — treating areas that radial shockwaves can’t, such as:

• Deep tendon insertions
• Arthritic joints
• Stubborn tendonitis
• Deep muscle tension
• Bone-related pain

This allows us to target the exact tissue depth needed, improving comfort and speeding recovery.

💪 How this helps you:
By combining Focused and Radial Shockwave, we can:
✅ Treat deeper and more precise areas of pain
✅ Stimulate faster tissue healing
✅ Improve circulation and reduce inflammation
✅ Shorten recovery time in many chronic cases

🩺 Common conditions we treat:
-Gluteal and hip tendon pain
-Rotator cuff tendinopathy
-Osteoarthritis
-Neck and back joint pain
-Pelvic pain
-Plantar heel pain / plantar fasciitis
-Achilles and patellar tendinopathy
-Tennis or golfer’s elbow

📅 Book your treatment
If you’ve been dealing with persistent tendon, joint, or bone-related pain, we’ll assess whether Focused, Radial, or a combination of both is right for you.

📍 20 Canton Beach Road, Toukley
🌐 www.cantonbeachphysiotherapy.com.au
📞 02 4396 5686

12/10/2025

💪 Never Too Late to Get Strong!

Huge congratulations to Nerida, who just nailed her first pull-up at age 57 — after 3 years of consistent strength training! 🙌

Here’s what a typical workout looks like 👇
• Back squats: 17.5 kg × 8 reps
• Leg extension: 20 kg × 6 reps
• Hamstring curls: 10 kg × 6 reps
• Back hyperextension: 12.5 kg × 6 reps
• Chest press: 33 kg × 6 reps
• Lat pulldown: 35 kg × 6 reps
• Dumbbell pullovers: 8 kg × 6 reps
• Barbell curls: 15 kg × 4 reps
• Ab curl-ups: 8 kg × 6 reps

All reps are performed slow and controlled — about 10 seconds up and 10 seconds down — to true muscular failure.

🔥 Nerida has lost over 40 kg following a high-protein, carnivore-style diet and trains just once a week with this intensity.

We never trained pull-ups directly — just lat pulldowns and machine rows done slow and deliberate. One day, she simply felt ready to try a pull-up… and nailed it easily! 💥

Now, she’s adding slow negative pull-ups to her program to master even more control and strength.

It runs in the family too — her mum Marcia got her first pull-up at 90 years old! ❤️

At first, Nerida hated strength training. But as she got stronger, felt better, and saw her body change — she grew to love it.

🏋️‍♀️ The lesson: It’s never too late to start. Strength training changes everything.

24/04/2025

24/12/2024

01/02/2024

The KINVENT K-PUSH is versatile hand-held strength testing dynamometer. It offers convenience and accuracy to quickly assess the maximum and isometric strength of over 40 muscular groups. -Michaela Pert.

22/12/2023

Merry Christmas and Happy New Year from the Canton Beach Physio team! Our clinic is closed from the 23rd of December and reopening Tuesday the 2nd of January. Online bookings for the new year are available during this period!

12/12/2023

Maximize Your Potential: Unlock Peak Fitness with High-Intensity Exercise

As your physiotherapists, we're passionate about helping you reach your fitness goals and achieve optimal health. A powerful tool in your arsenal is high-intensity exercise, a training method that unlocks remarkable benefits for your longevity, brain health, and overall well-being.

Dr. Rhonda Patrick, a leading authority on health and wellness, explores the science behind high-intensity exercise in her recent YouTube video, "The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick": https://www.youtube.com/watch?v=YXl1evV_spo:

Here are some key takeaways:

Benefits of High-Intensity Exercise:

Longevity and Enhanced Quality of Life: High-intensity exercise extends your lifespan and enriches the quality of life at every stage.

Brain Health and Mental Well-being: High-intensity exercise stimulates the production of BDNF, a crucial protein for cognitive function and healthy brain cells. This translates to improved mental well-being and reduced risk of neurodegenerative diseases.

Overall Health: High-intensity exercise effectively improves V02 Max, a measure of cardiorespiratory fitness, directly influencing a longer lifespan.

High-Intensity Exercises for Your Routine:

Compound Lifts: Exercises like squats, deadlifts, bench presses, and rows engage multiple muscle groups simultaneously, maximizing training efficiency and building overall strength.

Supersets: Combine two exercises back-to-back with minimal rest, maximizing intensity and challenging your muscles in new ways.

Drop Sets: Reduce weight by a small amount and immediately perform another set of the same exercise until muscle fatigue sets in. This technique helps push your limits and achieve greater muscle growth.

Eccentric-focused Training: Emphasize the lowering phase of exercises to increase muscle damage and stimulate greater growth.

Isometric Holds: Hold exercises at specific points of tension to build strength and improve muscular endurance.

Remember:

Start with slow, controlled movements to ensure proper form and prevent injuries.

Train briefly with maximum effort.

Seek guidance from a physiotherapist to create a safe and effective high-intensity exercise program tailored to your specific needs and goals, helping you reach your full potential.

Unlock the power of high-intensity exercise! By incorporating high intensity strength training into your routine, you can achieve optimal health, improve brain function, and maximize your fitness potential.

Contact us today to schedule your physiotherapy appointment and start your journey towards a stronger, healthier you!

12/09/2023

Spring is here. I love the view of gym and mulberry tree this time of year.

13/08/2023

Mark putting us through a 30 second concentric and 30 second eccentric workout in todays inservice.

Performing a tempo concentric and eccentric contraction can yield benefits such as increased muscle strength, increased muscle endurance and enhanced muscle fibre recruitment. This approach is also useful for muscle control/stability, tendon adaption and joint function due to the extended time under tension and low impact.

Incorporating timed concentric and eccentric movements in your workout leads to mindful controlled movements minimising the risk of injury and getting the most out of your repetitions. -Maddy Pracy, Physiotherapist.