Physiofitness

20/02/2026

03/11/2025

So much emotion!!! This was so cool to wake up to!! 🙌
Thank you for the lively video message Fiona

Well done to Fiona who did not give up on the dream to finish a marathon. She did so in New York. It was extra emotional as she had to overcome the fear of not finishing when she collapsed 2km from the finish in Perth 2 years ago. It’s been amazing to be a part of this journey!!

What a legend!!

23/09/2025

🌟 How to- foam roller your adductor muscles

12/08/2025

We are deeply saddened by the passing of Michael “Micky” Tate – a devoted hus… Mary Ryan needs your support for Support for the Family of Michael "Micky" Tate

08/08/2025

Friday’s tip of the week ✍️
Are you experiencing ongoing muscle tightness? Try foam rolling!

Benefits of foam rolling:
Foam rolling is an effective way of releasing tight bands (i.e knots) within muscle tissue. Foam rolling has also been found to improve flexibility due to its effects on the properties of fascial tissue and resultant increased intramuscular temperature and blood flow.

In addition, rolling after exercise plays a role in accelerating recovery and alleviating muscle pain.🏃‍♀️‍➡️

When to foam roll:
Evidence supports the use of foam rolling before and after exercise, as well as on rest days.

04/08/2025

One of the techniques we use in the clinic to relieve pain is myofascial trigger point dry needling.

What is dry needling?
Dry needling is the use of solid filiform needles inserted into body tissue for therapeutic purposes.

How does dry needling work?
When the needle is inserted into a trigger point*, it can elicit a local twitch response which subsequently causes the muscle to release. This improves soft tissue mobility and reduces pain, therefore improving function.✨
Dry needling also enhances blood flow to the area, promoting healing and reducing inflammation.

*Trigger point = localised area of deep tenderness with increased resistance within the muscle (i.e. muscle knot)

Is dry needling safe?
Yes! After a comprehensive assessment we will determine whether you are a suitable candidate for dry needling. Our thorough understanding of human anatomy means that we know where to safely insert the needle. Prior to and during needling we follow infection control protocol to optimise hygiene and minimise infection risk.

01/08/2025

Friday’s tip of the week ✍️
We have reached that time of the year where mental and physical fatigue starts to kick in 🫩. It is important to ensure you are still obtaining adequate hours of sleep to optimise both physiological and psychological recovery. Sleep plays an essential role in post exercise recovery and is critical when trying to achieve peak athletic performance.

Evidence based recommended hours of daily sleep are as follows 😴:
• 7-9 hours of sleep for healthy adults
• 9-10 hours of total sleep for athletes

25/07/2025

Friday’s tip of the week ✍️
Tendons love heat! If you are struggling with pain as a result of an inflamed tendon try using a heat pack.

Tendons have poor blood supply compared to other tissues like muscle. Blood flow is crucial for tissue healing. Therefore, using heat can help to enhance blood supply to the injured tendon and speed up the healing process. 🤸‍♀️

11/07/2025

Friday’s tip of the week ✍️
After an injury, it can be difficult to navigate how much you should be doing or how hard you can push yourself when returning back to your desired activity.

The traffic light model is a fantastic guide that you can use to monitor your symptoms and facilitate a SAFE return to activity, reducing the risk of a flare up or re-injury.

Red Light 🚨(pain 6-10)
STOP activity. You are overdoing it and are at increased risk of tissue damage.

Orange Light 🟠 (pain 4-5)
CAUTION. Closely monitor your symptoms and load. You may need to modify your activity.

Green Light 🟢 (pain 0-3)
SAFE ZONE. Pain is at an acceptable level, you can keep pushing through.

This model applies both DURING and AFTER activity.

04/07/2025

Friday’s tip of the week ✍️
CONSISTENCY is key when it comes to performing your home exercise program. We prescribe you targeted exercises tailored to you and your injury to reinforce treatment gains, promote recovery and facilitate return to your desired activity.

So try not to skip your exercises! This way you will get the most out of your program and achieve the best results. 💪

27/06/2025

Friday’s tip of the week ✍️
If you are suffering from nerve pain AVOID stretching! You may be tempted to stretch to relieve pain and reduce muscle tension caused by an inflamed nerve. However, in this case stretching has the opposite effect and tends to make symptoms worse.

Stretching sensitised neural tissue places increased stress on the nerve and negatively affects its blood supply consequently worsening inflammation and pain.

24/06/2025

Step 2: Restore ~ Glutes
Glute bridges are a great beginner glute strengthening exercise. Not only do they target your gluteal muscles, they also engage your core. Having strong glute and core muscles offers numerous benefits including improved balance and stability, enhanced athletic performance and reduced injury risk.

This exercise can be progressed by performing it single leg as depicted in the second video.