Is it worth seeing a Women’s Health Physio?
Women’s Health Physiotherapy What does a women’s health physiotherapist do? A women’s health physiotherapist specialises in treating conditions related to the female body throughout different life stages. They focus on issues affecting the pelvic floor, pregnancy, postnatal recovery, menopause, and overall musculoskeletal health. A Women’s health physiotherapists have additional specialised knowledge which equips them to … Read More
6 Strategies for Plantar Fascia Pain |
Six Effective Strategies to Alleviate Plantar Fascia Pain Plantar fasciitis is a common condition characterised by pain and inflammation of the plantar fascia, the thick band of tissue that runs across the bottom of your foot. It can be a debilitating condition, impacting daily activities and causing discomfort with every step. However, with the right … Read More
Misconceptions about Physio!
Unraveling the Truth About Sports Physiotherapy As a seasoned physiotherapist with a decade of experience, I’ve encountered numerous misconceptions surrounding sports physiotherapy that deserve clarification. In this blog post, we’ll unravel the truth behind some common myths to provide you with a better understanding of the role and benefits of sports physiotherapy. Myth 1: “Sports … Read More
What is Plantar Fasciitis?
Plantar Fasciitis What is Plantar Fasciitis? Plantar fasciitis is a prevalent foot condition characterised by irritation of the plantar fascia insertion. The plantar fascia is a thick band of tissue running along the bottom of the foot, connecting the heel bone to the toes. It commonly causes stabbing pain on the inside of the heel, … Read More
Understanding and Managing Acute Low Back Pain
Understanding and Managing Acute Low Back Pain: Insights from The Physio Depot As a physiotherapist with a decade of experience, I’ve encountered numerous cases of acute low back pain throughout my career. It’s a common complaint that can significantly disrupt daily life, causing discomfort and limiting mobility. However, understanding its nature, triggers, and effective … Read More
A simple guide to managing Hip Osteoarthritis
A Simple Guide to Managing Hip Osteoarthritis Hip osteoarthritis is a common condition that affects millions of people worldwide, particularly as they age. As a physiotherapist with over a decade of experience, I’ve had the privilege of working with numerous individuals dealing with hip osteoarthritis. In this blog, I’ll share my insights on this condition … Read More
Understanding Syndesmosis Injuries
Understanding Syndesmosis Injuries Syndesmosis injuries, commonly referred to as “high ankle sprains,” are a relatively rare but debilitating condition that can affect athletes and individuals from all walks of life. As a seasoned physiotherapist with 20 years of experience, I have had the privilege of working with countless patients with syndesmosis injuries. In this blog, … Read More
Understanding and Managing Achilles Tendinopathy: A Comprehensive Guide
Understanding and Managing Achilles Tendinopathy: A Comprehensive Guide Achilles tendinopathy, a common overuse injury, affects individuals of all ages and activity levels. Whether you’re an athlete, a weekend warrior, or simply someone who enjoys staying active, this condition can be debilitating if not properly managed. In this blog post, we will delve into the causes, … Read More
Sever’s Disease! How to help kids with heel pain!
Sever’s disease = Heel pain in kids! Sever’s Disease, also known as calcaneal apophysitis, is a common condition that affects growing children, particularly those involved in sports and physical activities. Despite its name, Sever’s Disease is not a true “disease,” but rather a temporary inflammation of the growth plate in the heel bone (calcaneus). In … Read More
Physiotherapy for knee osteoarthritis
Physio for Knee Osteoarthritis Firstly, what is knee osteoarthritis? Knee osteoarthritis, often referred to simply as knee OA, is a common degenerative joint disease that affects the knee joint. Osteoarthritis occurs when the protective cartilage that cushions the ends of the bones within a joint gradually breaks down over time. Key characteristics of knee osteoarthritis are pain, … Read More
Plantar Fasciitis!
Plantar Fasciitis! What is it? How to fix it! Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes and supports the arch of the foot, becomes irritated. Generally … Read More
Meniscus injury? How to manage an acute knee injury!
Essential Tips for Managing a Meniscal Tear A meniscal tear is a common knee injury that can cause pain, swelling, clicking, locking and limited movement in your knee. Proper management of a meniscal tear is crucial for a successful recovery whether this requires surgery or conserative management. In this blog post, we will provide you … Read More
Best practice management – Total Knee replacement
Total Knee Replacement Total knee replacement (TKR) is a surgical procedure where a damaged or worn out knee joint is replaced with an artificial joint. The purpose of the surgery is to relieve pain and improve mobility in the knee joint. Following a TKR, physiotherapy is an essential component of the rehabilitation process, helping to … Read More
Managing a shoulder dislocation at The Physio Depot
Shoulder Dislocation Anterior shoulder dislocation is a common injury that occurs when the ball of the humerus bone is dislocated from the glenoid fossa of the scapula in the shoulder joint. This is the most common type of shoulder dislocation, accounting for about 95% of all dislocations. In this blog post, we will discuss … Read More
How to manage your next Ankle sprain!
Ankle Sprains Ankle sprains are a common injury that can happen to anyone, regardless of age or activity level. They occur when the ligaments that connect the bones in the ankle joint are stretched or torn. Ankle sprains can range from mild to severe, and can cause significant pain and discomfort. In this blog … Read More
Managing tennis elbow!
Tennis elbow Tennis elbow, also known as lateral epicondylitis, is a common injury among everyday people and athletes who engage in repetitive arm and wrist movements. It’s characterised by pain and tenderness on the outside of the elbow, and can be caused by a variety of factors, including overuse, poor technique, and muscle imbalances. If you’re … Read More
Recent MCL Tear in your knee? Find out how to fix it!
Managing an MCL injury The MCL is the acronym for medial collateral ligament, it is the main stabiliser on the inside aspect of the knee. It attaches the thigh and the shin bone with a fibrous band of tissue called a ligament. It’s main job is to support the knee from pressure applied to the … Read More
Reduce your running injuries today!
Four tips to reduce running injury risk Beginning of the new year a lot of people have new years resolutions to become more active. One form of exercise most people uptake is running as it is a free and easy option we can enjoy outdoors. However, with any change in physical activity levels injury … Read More
Shoulder AC Joint injuries
Shoulder AC Joint Injuries What is an AC joint injury? AC stands for acromioclavicular joint. It is the joint at the top of the shoulder joining the collar bone to the shoulder. This joint is typically injured with a direct trauma to the shoulder such as a fall onto the point of the shoulder or … Read More
It is not ‘just’ an ankle sprain!
Ankle Sprains Ankle sprains are one of the most common sporting injuries particularly in sports such as netball and soccer. Most people view them as minor injuries that will get better over time because of their quick resolution in symptoms. However, ankle sprains that are not treated correctly can often lead to persistent problems such … Read More
How to fix runners knee!
Is knee pain stopping you from running? Knee pain during running is a common presentation whether you are an experienced runner or just starting running. One of the main contributing factors to knee pain can come from the joint behind the knee cap known as the patella-femoral joint. We see this all the time in … Read More
Our top 5 trails to explore in and around Springwood!
The Depot’s top 5 local adventures! We love getting out and about and exploring where we live! From hiking, trail running, canyons, mountain bike riding and climbing… We love all things adventure at The Physio Depot! Here our top 5 local spots to explore this weekend! Martins Lookout to Lost World A hilly trail … Read More
Is heel pain getting the better of you.. Lets talk about plantar fasciitis!
Plantar Fasciitis. What is plantar fasciitis? Plantar fascia pain is associated with pain at the inside aspect of the heel. The plantar fascia is a thick fibrous band attaching our heel to our toes. They do a tonne of work for us in help us stabilise our feet, propel our bodies forward and … Read More
How do you fix swimmers shoulder?
Swimmers shoulder What is swimmers shoulder? “Swimmer’s shoulder” is an umbrella term for shoulder pain / injuries that relate to the swimming population. Due to the complexity of the shoulder anatomy, many factors relating to the swimming stroke can contribute to the presence of pain. Most grumpy shoulders among swimmers start from irritation of … Read More
Sever’s Disease – Why do growing kids get sore feet!
Sever’s Disease What is Severs? Sever’s disease is classified as an apophyitis effecting the achilles insertion at the heel. It is an inflammation of the growth plate causing heel pain in children between 9-13 years old. Generally boys are more susceptible than girls and more active kids tend to suffer. The good thing about … Read More
Managing Grumpy Old Osteoarthritic Knees.
Osteoarthritic Knee Pain What is knee Osteoarthritis Knee OA (osteoarthritis) is a ‘wear and tear’ within the knee joint. Over a long period of time the knee joint starts a degenerative process in which the cushioning in the knee joint is reduced. It impacts the cartilage at the end of either bones causing increase … Read More
How to fix tennis elbow!
What is tennis elbow? (It’s not just for tennis players) The condition commonly called tennis elbow has many other names such as lateral epicondylagia, lateral elbow pain , lateral epicondilitis etc. It describes an issue with the tendons located on the outside of your elbow. The tendons attach the muscles that extend your wrist … Read More
Calf injuries in runners!
Running related calf injuries! Dreaded calf (or baby cow) muscle strains are a common running injury, and often leave you going crazy with the next running event getting closer and closer! Greater than 50% of running power is generated from the calf muscles, so it’s understandable that the calf can be a potential site … Read More
5 tips to help your shoulder pain get better.. fast!
The Physio Depot’s 5 Top tips for managing shoulder pain! Let’s face it shoulder pain is the worst. Not being able to get dressed without making loud grunting noises, difficulty reaching the top cupboard to get the wine glasses and spending weeks doing painful bench press in the gym hoping it will get … Read More
Ankle Syndesmosis Injuries
Ankle Syndesmosis Injuries The ‘high ankle sprain’ AKA ‘Syndesmosis injuries’ Everyone has known someone to ‘roll’ their ankle. Generally this is a twisting motion of the foot and damages the structures to the outer ankle, known as the lateral ligament complex. Ankle injuries involving excessive external rotation and/or dorsiflexion (toes up to shin and … Read More
Shoulder Dislocations Made Simple.
Shoulder Dislocations Made Simple . What is a shoulder dislocation? A shoulder dislocation is when the top of our arm bone slips out of the cup like socket that contains our shoulder joint. Unfortunately, our shoulders are built for mobility not stability making it a very common injury. How does a shoulder dislocate happen? … Read More
5 Tips for runners to avoid a trip to the Physio!
5 tips for runners to avoid another visit to the Physio! Runners accumulate an amazing amount of distance over a 12-month period. The gradual load this has on joints, ligaments, muscles and bones can inevitably lead to injuries. A whopping 82% of all runners will get injured throughout their running career. Our goal … Read More
ACL Rehabilitation & Recovery
ACL Injury & Rehabilitation Explained Firstly what is an ACL and why is it important? The anterior cruciate ligament aka ACL is one the main ligaments joining your thigh bone to your shin bone. This inherently keeps the knee very stable so we can jump, run and change direction in a sporting context. The ACL’s … Read More
Top 10 ways to finish the Ultra-Australia injury FREE!
The Physio Depot’s top 10 ways to finish the UTA injury FREE! HAVE A TRAINING PLAN – ‘If you fail to plan, you are planning to fail’ – Get to know what training volumes and duration your body can handle. Some people can pump out 100km weeks all year round without a niggle, others will run a … Read More
What are the ways to prevent injury when returning to sport?
What are the ways to prevent injury when returning to sport? As sport returns and lockdown rules are starting to ease, sportspeople and weekend warriors are chomping to get out there again! There is always a risk of injury in returning to the sport after an extended period of time off. This … Read More
Help – I’ve got shoulder bursitis!
Shoulder Bursitis What is Shoulder Bursitis? The bursa of the shoulder is a fluid filled sac that exists to reduce joint friction between the shoulder blade and the top of the arm bone. With good shoulder mechanics the bursa slides and glides within the shoulder and creates a perfect synergy. In the … Read More
Physio Depot’s top tips to help acute neck pain!
I just woke up… Now I cannot turn my head at all.. and it hurts like hell… HELP! Sounds like a Wry Neck! A wry neck is one of the most common neck issues we see in our community. It’s characterised by severe limitation in neck movement and excessive muscular … Read More
Helpful tips for working at home!
Rather than our usual ergonomic office set-up, working from home during self-isolation means many of us are spending our days slouched in bed with our laptops or working from the kitchen table, and are moving less than ever throughout the day. These prolonged hours of these often slouched, and static postures can result in … Read More
We’re open for Business + Online Consultations!
COVID-19 + Recent changes to keep you safe at The Physio Depot! As a community everyone is hurting right now and the best way to act help each other is to support small business, buy a take away coffee and reach out to those you know who are struggling! As a clinic we are … Read More
WHAT IS HIP IMPINGEMENT?
WHAT IS HIP IMPINGEMENT? Femoroacetabular impingement (FAI), also known as hip impingement, is a movement or structural problem of the hip which results in the catching or squashing of cartilage/tissues in the hip joint between the Sockey (acetabulum) and thigh bone (femur). What causes impingement? People with hip impingement often have … Read More
MYTH BUSTING SQUATS!
MYTH BUSTING SQUATS! The squat is an exercise that is functional to everyday life. Naturally we should squat to pick things up from the floor, lowering onto a chair. Our modern day lives have meant that varying movement patterns have been formed during a squat which can place strain on joints and muscles. There is … Read More
How to start a training program in 2020!
Happy New Year! With a new year on the horizon, we all have new goals and ambitions for this year! With New Years Resolutions comes new exercise goals and training regimes to start the year right! Although this starts with your best interests, it tends to lead to an increase in injuries! … Read More
Planning on running into the new year?
Are you wanting to take up running in 2020? We love seeing people out enjoying running and one of the great things is anyone at any level can run! BUT we hate seeing patients in the clinic who have started running and have ended up with an injury! How to start your … Read More
ARE SHOULDER PAINS, STOPPING YOUR GAINS?
SHOULDER PAIN AT THE GYM?? What makes up the shoulder? The shoulder joint (Glenohumeral joint) has the greatest range of motion of any joint in the body. It is made up of three bones the humerus, scapular (shoulder blade) and clavicle (collar bone). These bones make up 3 main joints the gleno-humeral, sterno-clavicular and acromio-clavicular … Read More
Are your shins painful when you run or hop? It sounds like shin splints!
SHIN SPLINTS – Also known as that god-awful pain you get in you shin when you run! Shin splints is the slang term used to describe pain experienced on the inside of your shin. The technical term is medial tibial stress syndrome. Typically this injury occurs gradually with the onset of increased training volume and … Read More
HELP! Why does the side of my hip hurt??
Are you struggling with persistent hip pain that is not getting better? Do you get hip pain lying on that side in bed? Do you suffer for a few days after a long walk or going up lots of stairs? You could have a gluteal tendinopathy! What is a gluteal tendinopathy? Gluteal tendons live on … Read More
Severs Disease – Is your child complaining about sore heels?!
Does your child limp after sport or activity? Are they complaining of sore heels post activity and sport? Do they limp after periods of running or jumping? They may have Sever’s Disease. Don’t worry this is not as bad it sounds. Severs disease a condition commonly affecting the feet of children 8-14 who are growing … Read More
5 Favourite Strength Exercises for Runners
Strength Training + Running Did you know 79% of runners each year have at least one injury? Runners often ONLY want to run & not do the 1%’s that keep them injury free! Being injury free = More running 🙂 Strength training is routinely prescribed to help treat running injuries! So why not … Read More
Pre Pointe Assessment
Pre Pointe Assessment It’s the dream for many dancers to dance on pointe! It takes lots of work and preparation to be ready for the challenge! What is a Pre Pointe Assessment? The assessment involves the following: Identify the stage of physical development of the dancer. The quality of … Read More
Myth Busting Osteoarthritis!
Myth Busting Osteoarthritis Our population is definitely not getting any younger and therefore joints are wearing out and getting replaced more and more regularly. Everyone reading this probably knows one person with a knee or hip replacement. FIRSTLY… What is osteoarthritis and how do I know if I have it? Osteoarthritis is … Read More
Training for a running event? Find out how MASSAGE can help!
Are you preparing for your next Running Event? City to Surf? Blackmores Marathon or Half Marathon? Glenbrook Trail Marathon? Do you think massage therapy can help your race prep? Our massage therapist Brett has run several marathons himself and here is what he has to say regarding sports massage & how it can help … Read More
Calf muscle tear! OUCH! Find out how physio can help!
Running along and then BANG and your calf is torn? What to do next? Well first thing is stop running! Get home and follow the next few steps! How to know if you have torn your calf muscle? A snap or pull felt at the time of injury. Pain and weakness in the … Read More
Don’t start your day off on the wrong foot
Don’t start the day with heel pain! Plantar fasciitis has a multitude of ever changing names but the condition itself is characterised by tissue irritation in which the plantar fascia attaches to the heel bone. The plantar fascia is a band of connective tissue attaching from the inside of the heel bone, along the base … Read More
What’s that painful lump on my kid’s knee? It’s Osgood Schlatters Disease!
Osgood schlatters disease is a knee condition affecting generally growing 12-14 year old children that highly active. It’s typically associated with pain at the front of the knee and a bony prominence can form on the top of the shin bone. The pain is due to inflammation at the growth plate in which the quadricep … Read More
Upper back feeling tight? Try these 5 quick tips!
Sitting by day, stiff by night! Do you spend a lot of your day sitting at a desk or in the car? Are you suffering with neck pain? Do you find your upper back stiff and you just can’t get it to go away? Struggling to lift that weight overhead? We understand how annoying … Read More
Stop that pain in the neck!
Are you experiencing regular neck pain that just won’t go away, it’s possible that parts of your daily routine are contributing without you realising! Here are a few common everyday activities that might be making your neck pain worse! Your sleeping position It’s easy to underestimate the impact your sleeping position has however, spending … Read More
Noisy Knees? Not as bad as they sound!
Noisy knees? I have been asked frequently recently how to fix creaky knees! The truth is sometimes you can and sometimes you can’t! The good thing is that there is no evidence that having crunchy knees is causing any damage to the knee joint! Although it’s hard to convince yourself that when your knees sound … Read More
Help your low back pain fast!
Lower back pain is the pits! We all know someone that has a ‘bad back’ with constant struggles when it ‘goes out’. We understand at The Physio Depot how if effects your life and family. Our Physio’s have treated 100’s of lower back patients back to full function. 5 quick ideas to help your … Read More
I have labral tear in my shoulder? What does that mean!
Shoulder Labral Tears What is it? A ring of flexible, fibrous connective tissue, known as the glenohumeral labrum, surrounds the shoulder joint. This labrum increases the stability of the shoulder while allowing for the required flexibility of one of the bodies’ most sophisticated joints. One well-known muscle of the arm, the biceps, has an … Read More
6 tips to keep new runners injury free!
Avoid an injury with these 6 tips! SLOW + STEADY WINS THE RACE A sudden increase in training load is the number one reason people get injured running so take it slow. Aim for no more than a 10% increase load per week, when I say load this could be measured via time or distance. DON’T NEGLECT YOUR … Read More
Pregnancy! It’s not cool to wee a little when you laugh!
PREGNANCY! WHATS HAPPENING TO MY BODY? It can often feel like you are walking around in someone else’s body while you’re pregnant. You gain weight, your body becomes more stretchy (ligamentous laxity) and you grow a tiny human. If you have never been pregnant, imagine suddenly having to carry around an extra 15kgs strapped to your … Read More
Runners Knee!
Runners Knee! Our knees are complex hinge joints, designed to provide stability from side to side and smooth movement forwards and back as you walk, kick and run. The patella, or kneecap, is a small bone embedded in the tendon of the quadriceps muscle that protects the knee and also provides extra leverage to the … Read More
DRY NEEDLING
DRY NEEDLING Dry Needling is a broad term using to describe a treatment approach involving inserting a solid filament needle directly into a muscle. It utilises the same tool as acupuncture but the theories and application differ from traditional acupuncture. The aim of dry needling is to find active trigger points in a muscle (Those … Read More
The ‘Simple’ Ankle Sprain
++ANKLE SPRAINS++ Ankle injuries are one of the most common presentations to our clinic whether on the sporting field, a simple trip on a step or a boozy Michael Jackson dance move. Although they are a common injury they tend to be poorly managed and therefore have a high rate of re-occurrence. We all have … Read More
Why the heck is my heel sore in the morning?
Plantar fascia pain is often described as a dull pain over the inside of the heel bone where the plantar fascia attaches onto the medial aspect of the heel bone. As seen below the plantar fascia is a thick fibrous tissue underlying the foot that inserts onto the heel bone. Heel pain is one the … Read More
Everything you need to know about lateral hip pain!
Why does the side of my hip hurt – The dreaded lateral hip pain! Gluteal tendinopathy or lateral hip pain can be a very pesky injury that affects people in all walks of life. From elite runners, to hikers, to older people wearing out. It seems to be a common condition turning up due to … Read More
Simplifying shoulder pain.
Shoulder pain is a common problem that affects people in all walks of life. Everyone has heard about the rotator cuff BUT what does it do and where is it? The rotator cuff is a group of 4 muscles that reside on the shoulder blade and attach onto the top of the arm bone. … Read More
What is running cadence and why does it matter?
WHAT IS CADENCE + WHY DO PEOPLE KEEP TALKING ABOUT IT? For runners of all abilities I imagine most of you have been asked about your cadence by someone whether it be a physio, a friend or colleague. CADENCE is defined by the number of steps you take per minute when you run. In an … Read More
Strength Training + Running = A Happy Marriage
Strength Training + Running One of the most common things I find in clinical practice is runners loving to run, but not like doing much else. The two biggest factors in being an injury free runner and maintaining this status is doing strength training regularly and monitoring your training loads. It’s imperative we are maintaining … Read More
Do I have a frozen shoulder??
Do I have a frozen shoulder? Frozen shoulder or adhesive capsulitis is a condition affecting the shoulder joint capsule. It is characterised by a global stiffening of the shoulder that occurs spontaneously without any due cause. Frozen shoulder is often misdiagnosed in it’s early stages as it can appear to have very similar symptoms to … Read More
Fixing ITB Issues
The Illiotibial Band (ITB) has long been plagued the bad guy of the lower limb, the scapegoat for a plethora of injuries – ITB friction syndrome, runners knee, trochanteric bursitis and as far down as medial tibial stress syndrome to name a few. WHAT IS THE ITB? The ITB is thick piece of fascia some … Read More
10 Key tips to manage your achilles tendinopathy!
Achilles tendonipathy Achilles tendonipathy is a common conditioning affecting people from all walks of life. It is characterised by pain in the achilles tendon, generally following a period of overuse. My top 10 tips to help your achilles tendon! Tendons will not get better with rest only – It will ease the symptoms in the … Read More
Is deadlifting bad for my back?
To start, lets get the elephant out of the room – dead lifting is not bad for your back 🙂 Deadlifting is making a serious come back within the exercise world due to the functional pattern movement and full body workouts. It is often seen as a ‘bad’ exercise for your back but if performed … Read More
Hamstring Pain in Runners
Have you got sore butt when you sit on it? Do you stretch your hamstrings A LOT and continue to get high hamstring pain? Do you get a pull at the base of your butt when you run upstairs or the next day after hill training? You may have a proximal Hamstring Tendonipathy. WHAT IS … Read More
How do I manage my knee osteoarthritis?
Osteoarthritic knee pain generally manifests as a diffuse ache over the middle of the joint. It is worse with weight bearing tasks such as long walks and can be painful to bend and straighten at times. The Physio Depot are here to help manage your symptoms and provide an effective treatment plan. What is oesteoarthritis … Read More