Elite Health and Performance

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

If you do Pilates and feel clicking at the front of your hip…this usually isn’t a “tight hip flexor” problem.What we see...
08/02/2026

If you do Pilates and feel clicking at the front of your hip…
this usually isn’t a “tight hip flexor” problem.

What we see clinically is this 👇
Your transverse abdominis isn’t doing its job of controlling pelvic position, so the hip flexors end up over-working to create stability they were never meant to provide.

Over time that overload can show up as:
• Clicking or snapping through the hip
• Front-of-hip pinching in leg work
• Fatigue or cramping in flexion-based exercises
• That “blocked” feeling in deep ranges

Stretching the hip flexor might feel good short-term, but it doesn’t fix the driver.

The fix is usually improving deep core control first, you need to learn about how to actually activate the T zone of your core. If your abs are doming up then something is off. If not looked after this can lead to a tonne of different hip and back issues so make sure you nail those foundations and resolve that clicky hip.

05/02/2026

Bad posture usually isn’t a weakness problem.
It’s a mobility and control problem through the thoracic spine and shoulders.

These 5 exercises help restore movement, improve upper-back extension, and clean up rounded posture over time:
Bench prayer stretch
Puppy dog pose
Thread the needle
Shoulder dislocators
Wall angels

Move slow, breathe, and focus on quality.
Consistency beats smashing these once a week.

04/02/2026

Pain right at the front of the hip is often labelled as hip flexor or groin pain, but one muscle that’s commonly missed is the pectineus.

The pectineus sits deep at the front of the hip and helps with hip flexion, adduction and stability during walking, running and change of direction. When it becomes overloaded or spasmed, it can cause sharp or deep anterior hip pain that doesn’t settle with basic stretching.

In this video we break down where the pectineus sits, how we treat it using Active Release Technique, and a simple kettlebell release you can use at home to help reduce tension in the area.

If anterior hip pain keeps lingering despite rest or stretching, this muscle is often part of the missing piece

28/01/2026

Rehab after a meniscus injury or arthroscopy is about restoring movement, strength and control through the knee so it can tolerate load again.

Try these once pain and swelling are settling:
• Terminal knee extensions (TKE) 3 × 12–15
• Step ups 3 × 8–10 each side
• Wall sits 3 × 30–45 seconds
• Glute bridges 3 × 10–15
• Clams 3 × 12–15 each side

Focus on slow, controlled reps and pain-free movement.
If your knee still feels stiff, weak or unstable weeks after injury or surgery, a structured rehab plan can make a huge difference

27/01/2026

Is your knee cooked?
Here’s how we treat it.

First, we get hands on. Active Release Technique to unload tight quads, hamstrings and calf tissue that keep pulling on the knee.
If the tissue is thick and restricted, we’ll add fascial scraping to improve glide and movement.

For stubborn pain or ongoing tightness, dry needling helps settle muscle spasm and calm the nervous system around the knee.

But treatment alone isn’t enough.
We then move into exercise rehab to restore strength, control and load tolerance so the knee can actually handle training, running or daily life again.

If your knee pain has been hanging around or keeps flaring up, book in and let’s get it properly sorte

21/01/2026

If your low back pain feels one-sided, tight or spasmed, the quadratus lumborum (QL) is often involved.
This muscle runs from the lower ribs to the pelvis and plays a key role in side bending and pelvic control.

Use this progression to settle symptoms and build strength so it doesn’t keep flaring up:

• QL stretch 30 s × 3
• Wall side bends 15 each side
• Pelvic drops 3 × 8 each side (1-second hold)
• Side plank clams 3 × 8–12
• Suitcase carries 3 × 20 m each side, slowly increasing load

Long-term relief comes from restoring control and strength, not just stretching.

21/01/2026

Pelvic girdle pain after surgery is often linked to poor load transfer through the pelvis.
When the transverse abdominis switches off, the pelvis loses stability and the SIJ, groin or low back start taking more stress than they should.

Early rehab needs to focus on retraining deep core control, not just stretching or strengthening big muscles.
Once the transverse abdominis is working properly again, the pelvis becomes more stable and pain levels usually settle.

If post-op pelvic pain is lingering, it’s often a sign the deep stabilising system needs to be rebuilt properly

19/01/2026

Plantar fasciitis is more than just foot tightness.
That sharp pain with your first few steps in the morning usually comes from irritation where the fascia attaches into the heel, often driven by stiff calves, poor foot control and overload from walking or running.

Hands-on treatment helps reduce tension through the calf and plantar fascia, while targeted exercises rebuild strength so the tissue can tolerate load again without flaring up.
When you address both sides, the heel pain finally starts to settle.

If plantar fasciitis has been lingering or keeps coming back despite stretching and rest, it’s usually a sign the area needs proper assessment and treatment.
Book in and we’ll help you get on top of it properly so you can move comfortably again.

Headaches that start in the neck are a different beast altogether.Not all headaches are migraine, tension, or stress rel...
18/01/2026

Headaches that start in the neck are a different beast altogether.

Not all headaches are migraine, tension, or stress related.
A large portion of recurring headaches we see are actually cervicogenic, meaning the pain is referred from the cervical spine.

What defines a cervicogenic headache?
It’s a headache driven by dysfunction in the upper cervical joints (C0–C3), deep neck flexors, and surrounding neural structures.
The pain is real, but the source isn’t in the head.

Common features we see:
• Pain is often one-sided
• Starts at the base of the skull and travels forward
• Worse with sustained posture (desk work, driving)
• Aggravated after upper body or overhead training
• Reproduced or eased with specific neck movements

Why the neck causes head pain
The upper cervical spine shares neurological pathways with the trigeminal nerve. When joints, discs, or muscles in this region are overloaded or poorly controlled, the brain interprets it as head pain.

This is why treating the head itself rarely works.

Common contributors:
• Poor deep neck flexor endurance
• Excessive reliance on superficial neck muscles
• Reduced upper cervical mobility
• Limited thoracic extension forcing the neck to compensate
• High training loads layered on top of desk posture

Rehab focus:
• Restore controlled movement in the upper cervical spine
• Build endurance of the deep neck flexors, not just strength
• Improve thoracic extension so the neck isn’t doing extra work
• Gradually expose the neck to training loads it can tolerate again

Painkillers might reduce symptoms, but they don’t address the driver.

If your headaches consistently worsen with posture, training days, or neck stiffness, it’s worth considering whether the neck is the source, not the side effect.

This is one of those presentations where understanding the mechanism changes everything

15/01/2026

ACL rehab isn’t just about getting through surgery.
It’s about rebuilding strength, control and confidence so you can actually trust your knee again.

At around eight weeks post-op, rehab starts to feel more purposeful.
Hands-on treatment helps manage stiffness and tightness around the knee, while strength and stability work rebuilds control through single-leg loading and change of direction patterns.

This stage is where a lot of people either progress properly or get stuck.
Having the right guidance makes a huge difference to how confident and prepared you feel returning to sport.

If you’ve had an ACL injury and want structured rehab that actually prepares you to get back to netball, running or training, book in and we’ll guide you through every stage.

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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