Kinfolk Physiotherapy & Wellness

30/05/2025

23/03/2025

14/03/2025

Pushing to 110% works in many areas of life—but when it comes to your body, more isn’t always better. 🚦

I see it all the time in the clinic: well-intentioned people pushing past their body’s signals, thinking more strength will fix everything. 💪❌

But chasing maximal over optimal often leads to frustrating setbacks and flare-ups, not real progress. 🔄😣

Your body is always giving you feedback. Listen to it. 👂🔑

Some days, backing off is the hardest thing to do—but it’s also the smartest. 🧘‍♂️✅

Zoom out. See the big picture. Train for functional capacity, not just bigger numbers. 🎯🏃‍♂️

28/02/2025

Run free. No rules, just play. 🏃‍♂️✨

07/02/2025

🌿 Living in Adelaide means having the stunning hills right on our doorstep—a trail runner’s paradise!

Trail running offers so many benefits, including:

✅ Building functional leg strength

✅ Boosting lung health with fresh, clean air

✅ Improving aerobic efficiency

✅ Reducing joint impact

Looking forward to the next Adelaide Summer Trail Series Run at Bridgewater on Feb 22nd! 🏃‍♂️

Who’s hitting the trails too? 👇

24/01/2025

“For many people in the United States, staying in shape means getting in your car and driving to the gym. Movement is something on a to-do list, siloed off from the rest of daily life.

That mentality is quintessentially American, according to Natalia Mehlman Petrzela, a professor of history at the New School and the author of “Fit Nation.”

“There’s this crazy paradox where America is, in many ways, the center of the commercial fitness industry, but it’s also a place where by pretty much every measure people are extraordinarily unfit,” she said.

Only about a quarter of American adults get the recommended amount of physical activity, according to the Centers for Disease Control and Prevention, and inactivity contributes to 1 in 10 premature deaths.

But there are other ways of approaching exercise. In many nations, movement is baked into everyday life — as a way to commute from one place to another, to build community or to connect with nature. Here are some lessons Americans might learn from those cultures, according to fitness experts.

Credit: NYTIMES Jan 21 2025

https://www.nytimes.com/2025/01/21/well/move/international-fitness-lessons.html?rsrc=ss&unlocked_article_code=1.rk4.tJl8.B4G1KPZhboS8&smid=nytcore-ios-share&referringSource=articleShare

29/12/2024

🚨 Time to Move On from Shockwave Therapy for Tendon Pain

Did you know?

A recent high-quality study shows that shockwave therapy for Achilles tendinopathy offers no better results than a placebo.

💡 Instead of wasting time and money on treatments that don’t deliver, focus on what really works:
✔️ A tailored exercise program
✔️ Education about your condition
✔️ Load management to build resilience and capacity

This research, led by tendon expert Professor Peter Malliaras, confirms what many have suspected:

Shockwave therapy isn’t the solution for tendon recovery.

It's time to embrace evidence-based strategies that work for the long haul.

📖 Read the full breakdown here:

Why We Need to Move On From Shockwave Therapy for Tendons By Physio Daniel O’Grady Let’s talk about shockwave therapy for tendon pain. It’s been around for a while, but is it really worth your time, money, and effort? A new, high-quality study shows the answer is clear: No, it’s not. Th

19/12/2024

“Although high-intensity intermittent training has become increasingly popular, a greater frequency of this type of training is not necessarily better for long-term health.

In fact, creatine kinase, C-reactive protein, and other inflammatory markers are elevated to a greater extent following high-intensity exercise than similar bouts of moderate-intensity activity.

Excessive volumes of high-intensity activity, inadequate recovery, or insufficient lower-intensity exercise may increase the risk of injury or lead to chronic inflammation (4).

Keep your high-intensity training sessions short – for health gains, less will be more!”
-Tim Gabbett

Could Load Adaptation Strategies Increase Your Lifespan? Post published:December 18, 2024 Post category:Blog / Sport In the 1700’s, Benjamin Franklin was famously quoted as saying: “…in this world nothing can be said to be certain, except death and taxes.” Although social media would have us...

13/12/2024

Your body’s secret weapon for managing pain? 🦾
Your mitochondria! 🏃‍♂️✨
These tiny power plants adapt and thrive with consistent, low-intensity aerobic exercise.
An ideal example? Try 30-45 minutes of Zone 2 training (think brisk walking or very slow jogging—where you can still hold a conversation). 🚶‍♀️💨
This strengthens your mitochondria, helps your body use lactate as fuel, and builds your aerobic capacity, which reduces fatigue and supports recovery.
Over time, this means less pain and more resilience.
Small, steady steps = big results! 💪🔥

07/12/2024

💡 How You See an Injury Changes Everything 🏃‍♀️💪

When you’re injured, the way you look at it can make a BIG difference in your recovery.

👓 The Body as a Machine:
This works GREAT for acute injuries like a sprain, fracture, or tear. Think of your body as a machine—when something’s broken, you rest it, repair it, and rebuild its strength. This approach helps for structural injuries where fixing the "part" is key.

🤔 But What About Persistent Pain or Recurrent Injuries?

Here’s where the “machine” mindset can fall short and keep you 'stuck'.

Your body isn’t just a collection of parts—it’s an ecosystem.

Persistent pain or injuries aren’t just about one “broken” spot—they’re connected to energy levels, sleep, stress, and even how confident you feel about moving.

When You See Your Body as an Ecosystem, It’s About Going Back to Basics and Doing Them Really Well:

✅ Move gently and consistently: Start with simple movements like walking or light stretching to rebuild your body’s capacity without overloading it.

✅ Listen to your body: Use pain as a signal to adjust, not a problem to fix. Work with your body, not against it.

✅ Sleep deeply: Quality rest is one of the most powerful tools for healing—don’t underestimate it.

✅ Stay hydrated and nourished: Fuel your recovery with proper hydration and whole, nutrient-rich foods.

✅ Build trust in the process: Progress takes time. Trust your body’s ability to adapt and heal, and focus on steady improvements instead of quick fixes.

Mastering these basics can have the biggest impact. It’s not about overcomplicating—it’s about nailing the fundamentals. 💪

Sometimes it’s not the injury—it’s the lens we’re using to see it.

A new perspective might just lead to better results! 🙌

20/11/2024

🎯 Ready to Make Friends with Your Hamstrings?

Your hamstrings might feel like the tight, stubborn frenemy of your legs—but they’re actually the secret to smoother movement, better posture, and pain-free living.

Want to learn how to unlock their potential and work with them instead of fighting against them?

👉 Click the link to discover simple, effective ways to build a better relationship with your hamstrings:

It’s time to stop the tug-of-war and start moving with ease.

Let’s make your hamstrings your new best friend! 💪✨

hamstring tightness relief without stretching every again

01/11/2024

“Listen to Your Body, Not Just the Plan” 🏃‍♂️✨

In one of ’s books, he shares something that might seem counterintuitive: The most successful athletes aren’t the ones who always push harder.
Instead, they’re the ones who feel comfortable aborting a planned session when their body sends a clear “not today” signal.

Training is a balance between effort and listening—knowing when to dig in and when to ease up. Success isn’t just about intensity; it’s about tuning into what your body really needs for long-term growth. 🌱