Elite Health and Performance

Elite Health and Performance Elite Health and Performance is an allied health hub specialising in sports injury management, preve

30/12/2025

That tight, locked-up feeling through your mid back is rarely just tight muscles.
Most of the time it comes from stiff thoracic joints that stop the area moving properly, forcing the surrounding muscles to work overtime.

Hands-on treatment helps release the overloaded tissue and restore movement through the spine so the mid back can actually move again.
When movement comes back, the tension eases and the pain starts to settle.

If your mid back pain keeps returning or never quite loosens up, it’s usually a sign the area needs proper assessment and treatment.
Book in and we’ll help you get it moving properly again

Calf tightness is one of the most common complaints we see — especially in runners, lifters, and anyone who’s upped thei...
21/12/2025

Calf tightness is one of the most common complaints we see — especially in runners, lifters, and anyone who’s upped their training volume.
But the tightness you feel usually isn’t from a short muscle — it’s from fatigue or load imbalance.

👉 Here’s the breakdown:

The gastrocnemius handles explosive movements and propulsive force.

The soleus controls deceleration and absorbs load over longer durations.
When the soleus is undertrained, the gastrocs overwork — leading to chronic tightness and “stretch-resistant” calves.

Rehab focus:
1️⃣ Strengthen both heads across full range — include bent-knee calf raises to bias soleus.
2️⃣ Progress from isometrics → eccentrics → plyometrics.
3️⃣ Check for upstream issues — limited ankle dorsiflexion or weak glute med altering load distribution.

Stretching feels good temporarily, but long-term relief comes from capacity, not flexibility.

18/12/2025

You’ve finished your basic range of motion work after biceps rupture surgery and now it’s time to start rebuilding strength in a safe, controlled way.
At this stage the tendon still needs protection, but the biceps has to be reactivated so you can progress into real loading later.

Here are four of the best early biceps exercises to get you started:
• Forearm rotation drills to restore the biceps’ role in supination without stressing the repair
• Isometric biceps holds at low effort to rebuild early tendon tolerance
• Slide board flexion to improve control through the elbow with minimal load
• Supported hammer flexion to wake up the biceps and brachialis through a safe range

The goal right now is gentle activation, good control and preparing the tendon for the heavier work that comes in the next phase of rehab.
Move slowly, keep everything pain free and let the strength build step by step.

17/12/2025

Coming back from a calf or Achilles injury isn’t about how many reps you can crank out.

It’s about control.

A simple test we use in clinic is a single-leg calf raise at 60 bpm.
One second up. One second down. Full range every rep.

If you can’t hold the tempo, lose height early, or start cheating through the knee, that tissue isn’t ready for running or explosive work yet.

Running is basically repeated single-leg calf raises under high load.
Get the tempo right first.
Then load it.
Then return to speed and power.

If your calf or Achilles keeps flaring when you run, there’s usually a reason.

15/12/2025

Glute pain is rarely as simple as a tight muscle.
Most of the time it comes from deeper tissue overload, irritated stabilisers like glute med and piriformis, or even referral from the low back. When these areas stiffen up, the hip loses its normal mechanics and the whole region starts guarding and tightening again.

Active Release Technique is one of the most effective ways to free up those deeper layers and reduce the protective spasm that keeps the hip feeling locked.
Dry needling helps settle the stubborn trigger points that often refer pain into the hip or down the leg, and together these treatments make a big difference in how quickly the area starts to calm down.

If your glute pain keeps cycling between tight, achy and irritated, and you feel like nothing you do at home is fixing it, it’s usually a sign the tissue needs proper hands-on treatment.
Book in and we can assess what’s actually driving the pain and get you moving comfortably again.

10/12/2025

Deep shoulder pain usually means a tight capsule.
The sleeper stretch is one of the simplest ways to free it up and restore smooth rotation

09/12/2025

Tension headaches often build from a combination of tight neck muscles, stress and reduced movement through the upper cervical spine.
When the muscles at the base of your skull stay overloaded for too long, they start referring pain forward and create that band-like pressure around your head.

Posture plays a big role too.
Long hours at a desk, rounded shoulders or a forward head position increase load through the neck and make the deep stabilising muscles switch off. Over time the superficial muscles take over, tighten up and trigger tension headaches that keep coming back.

Hands-on treatment helps release the overloaded tissue, improve joint mobility and calm the referral patterns causing your headache.
Once things move properly again, we build strength and control so your neck can tolerate the demands of work and training without flaring up.

If your headaches are becoming more frequent or harder to settle, it’s usually a sign your neck needs proper treatment, not just painkillers

09/12/2025

Peroneal tendon pain is usually a mix of overload, stiffness and poor control around the outside of the ankle.
I’ve been trialling the massage tool to see how it handles deeper soft tissue release, and it actually works well for targeting the peroneals when they’re tight or irritated.
Releasing this area helps reduce tension through the lateral ankle and improve how the foot moves during running and walking

“Impingement” is often used as a blanket diagnosis — but it’s rarely about tissue swelling alone.It’s a coordination pro...
07/12/2025

“Impingement” is often used as a blanket diagnosis — but it’s rarely about tissue swelling alone.
It’s a coordination problem between the rotator cuff, scapula, and thoracic spine.

When the cuff fails to stabilise the humeral head, or the scapula doesn’t upwardly rotate properly, the space under the acromion narrows — compressing structures like the supraspinatus tendon or bursa.

Common causes:

Weak or delayed rotator cuff activation

Dominant upper traps, underactive lower traps/serratus

Limited thoracic extension or rib mobility

Rehab focus:
1️⃣ Retrain cuff strength in mid-range external rotation (sidelying or cable).
2️⃣ Build scapular upward rotation control — wall slides, Y-raises, prone reaches.
3️⃣ Restore thoracic mobility before heavy pressing or overhead lifts.

It’s less about rest, more about retraining efficient scapulohumeral rhythm.

Address

24 Edmondstone Road
Bowen Hills, QLD
4006

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 8am - 5pm

Telephone

+61738526841

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