Elite Health and Performance

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

31/03/2026

Time to get stuck in

31/03/2026

Lower back pain is rarely just a “tight back”.

A lot of the time there are stiff lumbar or pelvic joints, overactive paraspinals and hip flexors, glute weakness, poor load tolerance, or movement patterns that keep irritating the area.

That’s why we don’t just treat the painful spot. We use hands-on treatment to reduce tension, improve mobility, and then back it up with targeted rehab to improve control, strength, and resilience.

If your low back keeps flaring with lifting, running, sitting, or day-to-day activity, book in and get it properly assessed.

26/03/2026

Did you sleep here?!

25/03/2026

That “rhomboid pain” between your shoulder blade and spine might not actually be a rhomboid strain.

A common culprit we see in clinic is dorsal scapular nerve irritation.

This nerve comes off the cervical spine and actually passes through the middle scalene in the neck before running down to supply the rhomboids and levator scapulae. If it gets compressed or irritated there, you can feel a deep ache or burning pain along the inside border of the shoulder blade.

So treating the rhomboids alone often misses the real problem.

In clinic we’ll assess the neck, scalenes, and scapular control, then use a combination of hands-on release work, dry needling, and targeted rehab to reduce nerve irritation and restore proper scapular movement.

23/03/2026

Neck pain and headaches often go hand in hand.

Tension through the neck, upper traps, and base of the skull can place extra stress on the joints and surrounding muscles, leading to stiffness, headaches, and that constant tight feeling through the neck and shoulders.

At Elite Health and Performance we focus on addressing the underlying cause. Treatment may include hands-on techniques like Active Release Technique, dry needling, and joint mobilisation to restore movement and reduce muscle tension, followed by targeted exercises to improve strength, posture, and control.

If neck pain or headaches are becoming a regular issue, getting the right treatment plan in place can make a big difference.

Book an appointment with our team at Elite Health and Performance and let’s get you moving and feeling better again

Pain in the front of your knee when going downstairs?That’s one of the most common signs of patellofemoral pain.Going do...
22/03/2026

Pain in the front of your knee when going downstairs?
That’s one of the most common signs of patellofemoral pain.

Going downstairs places high compressive load behind the kneecap. Your quadriceps are working eccentrically to control your bodyweight while the patella tracks through the femoral groove. If the joint isn’t conditioned for that load, it becomes irritated.

We often see contributing factors like:
Reduced quad strength in deeper ranges.
Poor hip control allowing the femur to drift inward.
Limited ankle dorsiflexion forcing the knee to take more load.
Sudden spikes in running, stairs, or training volume.

Rehab focuses on gradually rebuilding tolerance. Controlled step-downs, quad strengthening through progressive ranges, and improving hip and ankle contribution so the knee isn’t overloaded.

Where do soft tissue release and dry needling fit in?
When the quads, TFL, or lateral retinaculum are excessively tight or guarding, they can increase compressive stress on the patella and limit clean movement. Soft tissue work helps reduce tone and improve tissue quality so the knee can move more freely.

Dry needling can also reduce neuromuscular overactivity and pain sensitivity, which makes it easier to load the joint properly again.
But here’s the key: hands-on treatment reduces irritation.
Strength and graded loading rebuild capacity.

If your knee hurts going downstairs, the solution isn’t to stop using it. It’s to prepare it properly for the load it’s facing.

18/03/2026

If you’ve got pain in the front of your knee it could be a range of injuries from patellofemoral pain syndrome to patella tendinitis however so many of them stem from poor compensation patterns where you don’t utilise your glute muscles correctly and overload your quad and patella tendon. Here are my favourite exercises to get you pain free and moving correctly again

18/03/2026

Who needs this for their neck? 🙋‍♂️

17/03/2026

Neck pain usually isn’t just one tight muscle.

It’s a combination of overloaded tissues, poor movement, and muscles doing jobs they shouldn’t be doing.

These are a few of the techniques I commonly use in clinic to reduce tension, restore movement, and take pressure off the cervical spine.

Most neck pain responds really well when you treat the actual cause, not just the symptoms.

17/03/2026

If your heel hurts with the first steps in the morning…
there’s a good chance it’s plantar fasciitis.

In this session we worked through:

Active Release Technique → to reduce tension through the calf and plantar fascia
Dry needling → to switch off tight trigger points
Strength exercises → to rebuild foot stability and load capacity

Most plantar fasciitis improves quickly when you treat the muscles, not just the fascia.

12/03/2026

Gotta hit that 10k everyday

10/03/2026

Sciatica relief with this one simple exercise

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

Website

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