The Reform Lab Osteopathy

The Reform Lab Osteopathy An evidence based approach to healthcare using osteopathy and exercise rehabilitation. Osteopathy and Strength & Conditioning 💪

Located in inner East Brisbane, we treat pain and sporting injuries inside the elite Project Reform facility.

11/02/2026

Skater Squats - ACL Rehab - Quad Strength

I love watching the Winter Olympics! These athletes are absolutely phenomenal and are way cooler than the rest of us mortals.

Unfortunately these athletes frequently suffer with the dreaded ACL tear!

The skater squat is an exercise I used a lot in my own ACL rehab, and for good reason.

It is harder than it looks, and really challenges not only quad muscle strength, but coordination, control of the knee/hip/core, and shoulder strength.

My first rep was shocking, which is why I spoke about the common error of the exercise being a lunge if the knee isn’t the only point of contact from the back leg.

This is not suitable for everyone. Ensure you have the required strength and control before attempting this (especially if it’s from ACL rehab). If you’re unsure, always speak to your osteopath, physio, EP or S&C.

NEW/RETURN TO RUNNING PROGRAM – 12 WeeksCreated by Dr. Jackson Redfern (Osteopath & Strength and Conditioning Coach)This...
01/02/2026

NEW/RETURN TO RUNNING PROGRAM – 12 Weeks

Created by Dr. Jackson Redfern (Osteopath & Strength and Conditioning Coach)

This 12-week program is designed for both returning runners and complete beginners who want to experience the physical and mental benefits of running—without the fear of injury. Developed by a sports osteopath and strength coach, the program uses proven scientific methods to build strength, endurance, and confidence gradually and safely.

Program Highlights:
Beginner-Friendly & Injury-Smart: Tailored for those new to running or hesitant due to past injuries. The program prioritizes safety while helping you reach your performance goals.

Strength Integration: Includes two lower body strength sessions per week to improve muscular strength, power, joint stability, and movement efficiency—key factors in injury prevention.

Progressive Conditioning: Running sessions are carefully scaled to build cardiovascular fitness and tissue tolerance without overload.

Evidence-Based Design: Every element is backed by sports medicine and rehabilitation science, ensuring optimal load management and recovery.

Whether you’re starting from scratch or returning after time off, this program empowers you to run stronger, safer, and with confidence.

31/01/2026

3 MEDICINE BALL EXERCISES TO DEVELOP POWER IN TENNIS

Power is absolutely king in all sports. It is what often separates the absolute best from the rest!

Think the previous match with Alcaraz vs De Minaur. What I noticed was the difference in power/ shot speed between Carlos and Alex.

Power = Force x Velocity

Force moved quickly!

The video also shows the importance of having a coach oversee you performing your exercises! I know what I’m doing but looking back, I could have rotated more at the hips/trunk on the Rotational Wall Throws.

If you want to have a more powerful serve, forehand/backhand, you need to get strong! Then you need to learn how to apply that force quickly!

Get an S&C coach and this is simple. I offer structured/individualised S&C plans plus coaching. Even better you can access a private health rebate (through osteopathy) when you are working with me.

30/01/2026

SERVING SHOULDER PAIN IN TENNIS PLAYERS - SIMPLE WARMUP

Shoulder pain with the serving action is a common complaint in tennis players.

During the serving action, the athlete will generate large amounts of force/torque through their body and shoulder. Do this a lot in training and then in games, and pain can occur!

Most commonly this will be due to a rotator cuff tendinopathy, where the tendon/shoulder can have a warm up effect.

I would encourage everyone with this injury to see an osteo/physio before continuing on with pushing through the pain. However, if deemed safe from your osteopath/physiotherapist, this is a simple warm-up routine to help alleviate the pain before your first serve!

28/01/2026

ONE SIMPLE EXERCISE FOR TENNIS ELBOW

Firstly, this exercise alone won’t fix your tennis elbow pain. To properly recover from tennis elbow, you need to properly treat it holistically (osteopathy).

However, this simple easy drill is an excellent bang for your buck, if you’re trying to alleviate/warm up the region.

Completing this prior to a game/training of tennis is a simple way of preparing the tissues and the common extensor origin tendons (the ones involved in tennis elbow) to load.

If you do have tennis elbow (lateral epicondylalgia), I advise you get this seen to immediately after you develop symptoms. Your osteopath/physio can treat it early before this long term injury really gets in your way.

When dealing with the injury, like others. Patience is key! Tendon injuries take a long time to recover from. Prognosis for tennis elbow is often anywhere between 10 weeks to a year (even with appropriate treatment).

27/01/2026

5 COMMON TENNIS INJURIES (other than Tennis Elbow) 🎾

Tennis Injuries like most sports have a range of different injuries that are common.

1. Shoulder Injuries - Rotator Cuff tendinopathy/ Chronic SLAP lesion’s are frequent in tennis players from an overuse nature. Of course SLAP tears and Rotator Cuff tears are also commonly acute, and they can occur.

2. Abdominal Strains - Acute mechanism
3. Groin Strains - Acute mechanism most common
4. Meniscus tears
5. Ankle ligament sprains (can be alongside a fracture)

Injuries are common, however they can be greatly reduced with smart strength and conditioning coaching.

Wanting to take tennis seriously? Id recommend you get yourself an S&C coach so you can play at your best for a long period of time.

26/01/2026

DESK MOBILITY EXERCISES TO FREE UP YOUR SPINE AND REDUCE POSTURAL TENSION

This simple routine has helped 100s of my patients combat pain, stiffness, headaches and migraines.

Our bodies hate being in sedentary positions! They stiffen up, often become sore and can refer headaches due to built up postural tension.

I get it, when you are working/studying at the desk, time often fades away and now you’ve been there for too long. You’re now stiff and achy. Almost immediately after moving for a few minutes, you feel less stiff.

My general suggestion:

Move around anytime the body feels stiff (your body is telling you to move).

Perform one, some or all of these exercises every 30-45 minutes during your working/studying day.

It doesn’t take a lot of effort to get a lot of reward when it comes to posture tension.

🏃‍♂ 12-Week Running Program AND Strength by Dr Jackson Redfern (Osteopath)This program is designed to enhance strength, ...
29/12/2025

🏃‍♂ 12-Week Running Program AND Strength by Dr Jackson Redfern (Osteopath)

This program is designed to enhance strength, power, running efficiency, and performance, while minimizing injury risk through progressive loading and science-backed methods.

🟢 Program Structure:

🔹Duration: 12 weeks

🟢 Weekly Breakdown:

🔹2 Lower Body Strength Sessions:

Focused on building foundational and explosive strength, targeting key muscle groups for running performance.

🟢 Running & Conditioning Sessions:

🔹Scientifically structured to improve aerobic capacity, speed, and running mechanics.

🟢 Key Features:

🔹Progressive Overload:

All sessions are carefully scaled to ensure consistent improvement and injury prevention.

🔹Expert Design:

Created by Dr Jackson Redfern (osteo), a sports osteopath and strength & conditioning coach, integrating clinical insight with athletic performance science.

🔹Unique Running Methodology:

Utilizes elite-level conditioning science rarely found in public programs, ensuring each session delivers maximum results.

🔹Performance-Driven:

Every component is tailored to deliver measurable gains in running speed, endurance, and biomechanical efficiency.

🟢 Ideal For:

🔹Runners seeking a structured, science-based approach to training.

🔹Perfect for good runner’s who have never completed strength training, and want to improve their running performance.

🔹Athletes aiming to boost lower body strength and running performance.

🔹Individuals wanting to train smart with injury prevention at the forefront

29/12/2025

MISCONCEPTION MONDAYS EPISODE 41 - DISC HERNIATIONS CAUSING SCIATICA ARE MORE COMMON IN OLDER ADULTS?

The peak age for symptomatic disc herniations is between 30-50 years of age! Key word here is symptomatic, as you now know from previous episodes that often disc herniations are asymptomatic.

Furthermore, disc injuries resulting in nerve compression (may cause sciatica) is less likely as we age!

This is due to a normal age related process known as disc desiccation, which leads to fluid loss and eventual stiffening or calcification of the disc.

So if you are worried about suffering with low back pain and sciatica as you age (especially if you have had a history of sciatica), worry less as the odds are stacked in your favour. If you really want to do your absolute best to reduce risk and improve function as you age, then tailored strength and conditioning is your answer. Partner this along with a healthy diet, optimal sleep and reduced stress, and you are stacking the odds of successful functional aging!

As always get a qualified evidenced based osteo/coach to help you with your training. If you want to be reformed in the lab, I’m here to help 🤝

📍181-183 Wellington Rd, East Brisbane QLD 4169

📞 0419 698 799

      

22/12/2025

MISCONCEPTION MONDAYS EPISODE 40 - INJECTIONS FOR PERSISTENT LOW BACK PAIN IS EFFECTIVE?

One of the first points of call for treatment that historically GPs advised patients to receive is an injection (such as a cortisone shot) to help manage their chronic low back pain. Unfortunately, due to the societal history of injection therapies, patients often believe they need it to fix their pain.

Patients typically will not even attempt proper conservative management (osteo/physio) before wanting to get a shot. However, these shots often don’t work at all or potentially at best improve symptoms slightly and briefly.

Conservative management needs to be tailored and structured exercise rehabilitation! You have not tried exercise if your past practitioner gave you some low level glute bridges/or clams. Also standing up from a chair, is a great start to rehab for some individuals, however we need to load that movement up with weight to see the benefits.

In many cases, conservative management gets the results. However, only if it’s done properly (which is rare).

Research shows us that injection therapies are no better than placebo for back pain of more than 3 months! They are an expensive waste of time in reality. Not to mention they come with numerous health related complications that exercise rehabilitation doesn’t come with.

To manage your chronic back pain, you need a practitioner that understands back pain. They understand strength and conditioning rehabilitation. They are holistic and prioritise education about the long term management of the condition.

As always get a qualified evidenced based osteo/coach to help you with your training. If you want to be reformed in the lab, I’m here to help 🤝

📍181-183 Wellington Rd, East Brisbane QLD 4169

📞 0419 698 799

      

Address

181-183 Wellington Road
East Brisbane, QLD
4169

Opening Hours

Monday 7am - 7pm
Tuesday 8am - 7pm
Wednesday 10am - 7pm
Thursday 7am - 5pm
Friday 10am - 6:30pm
Saturday 7am - 10:30am

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