Lisa Radomsky Physiotherapy

09/05/2025

👣Sore feet? It could be plantar fasciitis ?

Plantar fasciitis is one of the most common causes of heel pain - often caused by tight calves, poor footwear, overuse, or biomechanical imbalances.

Signs you might have it:
• Sharp pain under the heel, especially with your first steps in the morning
• Pain after long periods of standing or after exercise
• Tenderness at the bottom of your foot

Good news? Physiotherapy helps.
We focus on:
• Targeted stretching and strengthening
• Manual therapy
• footwear advice
• load management
• Taping techniques for support

Don’t let foot pain stop you - let’s get you back on your feet again 👣

10/04/2025

Recovery Tips (Esp. For those who have just run the Two Oceans) 🌊

Here’s how to bounce back smarter and stronger:

1. Active Recovery is Key
Don’t just crash on the couch. Gentle movement like walking, light cycling, or an easy swim helps flush out lactic acid and boosts circulation.

2. Stretch & Mobilize
Focus on hips, calves, hamstrings, and quads. Use foam rollers or massage balls to target tight spots.

3. Hydration & Nutrition
Refuel with a mix of protein and carbs within 30-60 minutes post-race. And keep hydrating—water, electrolytes, and anti-inflammatory foods are your friends.

4. Prioritize Sleep
Your body repairs itself during sleep. Aim for 7–9 hours and listen to what your body needs.

5. Physio Check-In
If you’re feeling unusual pain, niggles, or just want a proper post-race assessment, book in with your physio. Early treatment prevents long-term issues.

You ran far—recover smart. Your next race will thank you 😁

28/03/2025

✨The Importance of Post-Op Rehab: Why It’s Key to a Successful Recovery✨

Undergoing surgery is a big step toward healing, but the real journey begins after the procedure. Post-operative rehabilitation is crucial in restoring strength, mobility, and function, helping you return to daily activities with confidence.

Here’s why post-op rehab matters:

1. Promotes Healing: Proper rehabilitation aids in the healing process by improving circulation, reducing swelling, and preventing complications like stiffness and muscle weakness.

2. Restores Strength & Function: Surgery can lead to muscle atrophy and reduced joint mobility. Rehab exercises help rebuild strength, flexibility, and coordination, getting you back on track faster.

3. Reduces Pain: Physical therapy and rehab techniques help manage post-surgical pain, reduce discomfort, and prevent chronic pain from developing in the long term.

4. Improves Mental Health: Rehab not only helps the body heal but also supports mental well-being. The process encourages a sense of progress and achievement, improving motivation and reducing feelings of frustration or anxiety.

27/02/2025

🔑 What can physiotherapy do for chronic pain?

Pain Management: Targeted exercises and techniques to reduce discomfort.

Improved Movement: Gentle mobility exercises to help you move freely without pain.

Strength Building: Strengthening weak areas to prevent future flare-ups.

Personalized Care: Tailored plans to meet your specific needs and lifestyle.

12/02/2025

🚨Understanding Acromial shoulder impingement🚨

Sub- acromial impingement, is a common condition that causes pain and restricted movement in the shoulder joint. It occurs when the tendons of the rotator cuff become irritated or compressed as they pass through the space under the acromion (the bony prominence of the shoulder blade).

Causes:
- Repetitive overhead movements (e.g., swimming, tennis, lifting)
- Poor posture leading to altered shoulder mechanics
- Age-related degeneration of the shoulder tissues
- Muscle imbalances around the shoulder (tight muscles and weak muscles)

Symptoms:
- Pain in the front or outer part of the shoulder, especially when raising the arm
- Weakness or discomfort with overhead activities
- Limited range of motion
- Pain that worsens with activities involving lifting or reaching
- pain sleeping directly on the affected side

22/01/2025

‼️ A very relevant topic as the number of people working from home increases ‼️

“Did you know that your posture plays a key role in preventing pain and injuries? 🤔 Poor posture can lead to a range of issues like back pain, neck stiffness, and even headaches! Here’s why good posture is crucial for your health:

✨ Reduces Strain on Muscles & Joints
Proper posture helps distribute body weight evenly, reducing stress on muscles, ligaments, and joints.

✨ Boosts Circulation & Breathing
Sitting or standing up straight allows your lungs to expand fully, improving breathing and circulation.

✨ Prevents Chronic Pain
By maintaining a neutral spine, you can prevent the development of chronic back, neck, and shoulder pain.

This is a reminder to check in with your posture today!

🔅Physio tip: put stickers on items on your desk/workspace/home and each time you see the sticker let that be a reminder to correct your posture - hope this helps !

03/01/2025

🎉🌟 Wishing all our amazing clients a Happy and Healthy New Year! 🌟🎉

Here’s to a year full of progress, strength, and overall well-being! Let’s make 2025 your best year yet! ✨

19/12/2024

Addressing some commonly asked questions by patients ⁉️

05/12/2024

What happens when you sprain your ankle ?

- when you roll your ankle, you place extreme stretch/tension on your ligaments causing them to break. The severity of the sprain depends on how much/many of the fibres tear. 🦵🏼

- the ankle may swell as inflammation starts to pool in the area. Increase in swelling causes compression of the structures and nerves around the ankle which causes more pain and often referral pains comes about. That’s why it’s import to ICE IMMEDIATELY. 🧊

- when in doubt, using a rigid ankle brace can be very helpful as it limits the amount of movement of the ankle and allows the torn fibres to heal quicker without much tension or stretch being placed on them. 🤕

- your ankle will start to feel better as the fibres start to heal and the swelling comes down… BUT … this doesn’t mean the fibres are strong and so the likelihood of spraining your ankle again is HIGH ! ‼️

- So … REHAB REHAB REHAB to improve the ankle ligaments ability to with stand load so that you can get back to exercising safely and pain free ! 🏋🏼‍♀️

10/10/2024

👟 Pain just above or behind your heel caused by over use/repetitive strain to the achilles tendon 🦵🏼

👟 due to its inflammatory nature, you will often feel pain after a period of prolonged rest (ie: when you get out of bed in the morning) this is why it’s important to ice ! 🧊

👟 rehab consists of progression through isometric, concentric and eccentric loading. Research shows eccentric loading to be the most beneficial ! 🏋🏼‍♀️

👟 rehab should also include appropriate load management. You don’t have to stop your sport completely, but the load needs to be reduced significantly to allow those tendon fibres to heal 🤸‍♀️

👟 tendons have a poor blood supply, so they do take some time to heal. We know it’s frustrating, but be patient and trust your physio 😊

13/09/2024

03/09/2024

HELLO SPRING 🍊🍋

After a cold & wet winter the sun is finally starting to peak through and the weather is beginning towarming up. Time to get those bodies moving and stretching as we get ready to embrace the beautiful spring weather ☀️

Exercise is therapy & movement is medicine !