Physio4u Selwyn

28/05/2026

Please note our clinic hours will be a little different next week due to the King’s Birthday public holiday and staff leave 🗓️

Thank you for your understanding, and we hope everyone enjoys the long weekend! 💙

For appointments call 03 930 1119 or book in online www.physio4u.co.nz.

19/05/2026

Ever seen a ‘peanut massage ball’ and wondered what they were used for or how to use one?

Just like an ordinary massage ball – the peanut massage ball is designed to relieve muscle tension and improve mobility. It eases muscular pain by applying direct targeted pressure and increasing blood flow. It can also be used to mobilise stiff joints.

It is highly effective in treating multiple areas including – back, neck, shoulder, foot.

To use, place the ball between you and a hard/firm surface and roll using long slow movements.

Have a look below at some of the many ways it can be used.

12/05/2026

Injury of the Month: Ankle Sprains 🏆🦶

Rolled your ankle recently? You're definitely not alone - ankle sprains are one of the most common injuries we have seen recently, whether it's from sport, uneven ground or simply stepping the wrong way.

One of the best things you can do for both recovery and prevention, is improving your balance - simple exercises like:
* Single leg balance
* Tandem balance (heel-to-toe standing)
These exercises can help train the muscles around your ankle to help reduce the risk of rolling it again. They're also great for improving stability and helping with falls prevention as we get older.

Try holding each position for 30-60 seconds, making sure you are close to a bench, wall or something sturdy while practicing. Once it gets easier, challenge yourself by closing your eyes or standing on a softer surface 👣

If your ankle conitnues feeling weak, unstable or painful after a sprain, come see the team at Physio4u - book in by giving us a call on 03 930 1119 or online www.physio4u.co.nz.

03/05/2026

20% off 40 minute massage vouchers and massage appointments this week only!

30/04/2026

Tennis elbow isn't just from playing tennis 🎾

Pain on the outside of your elbow with gripping or lifting? It could be lateral elbow tendinopathy.

Check out our latest blog post by Kayla to find out more 👇

Tennis elbow? How does a builder or a receptionist get tennis elbow without even picking up a racquet! The below blog post should clear a few things up. Lateral elbow tendinopathy (commonly known as tennis elbow) causes pain on the lateral or outer side of your elbow. The muscles on the top side of....

24/04/2026

Happy long weekend everyone! 🙌 We are closed from 3pm today and will be back again on Tuesday!

Hope you all get a chance to relax, enjoy some good food, and spend time with your favourite people.

Enjoy the Super Round those that are attending or watching from home, should be an awesome weekend of rugby! 🏉

And of course… go the Crusaders! ❤️🖤

14/04/2026

✨Appointments still available this week! ✨

Give us a call on 03 930 1119 or book in online - https://physio4u.co.nz/

07/04/2026

Sam offers dry needling as one of her physiotherapy interventions. Have a read on our website about what dry needling is and how it may help you 💪 https://physio4u.co.nz/myofascial-dry-needling/

If you are wondering if dry needling may be suitable for your condition/injury, have a chat with Sam next time you are in or book in for a physiotherapy appointment!

30/03/2026

🐣 Easter Hours Update 🐣

We’ll be closed from Good Friday through to Easter Monday, reopening as normal on Tuesday.

With the shorter weeks this week and next, appointments are filling up quickly - so if you’re needing to be seen, we recommend booking in as soon as possible to secure a spot.

Wishing everyone a safe and happy Easter spent with friends and family 🩵

28/03/2026

🌀 Lumbar Roll Stretch 🌀

This is a great gentle mobility stretch for your lower back. It helps improve movement through the spine, reduce stiffness, and can ease that “tight” or locked-up feeling—especially if you’ve been sitting a lot or feeling a bit restricted through your back.

As your knees roll to the side, you’ll also feel a stretch through the gluts and outer hip, making it a nice one for relieving tension in that whole lower back–hip region.

💡 Top tip: Keep it slow and controlled—this isn’t about forcing the movement, just allowing your body to relax into it.

⚠️ Important: This stretch should feel comfortable. If it causes pain, sharp discomfort, or doesn’t feel right for your body—stop and don’t push through it.

If you’re unsure whether this is right for you, chat to one of our physios ☺️