Active Balance Physio & Wellness

Active Balance Physio & Wellness Welcome to Active Balance Physio & Wellness! We are in St Marys, Adelaide 😊

22/03/2026

Ralph was the clear winner here. How do you think the team went?

20/03/2026

Sore from training? Tight from the week Sometimes your body just needs a reset.

Brooke works with active people every day, from gym-goers and runners to desk workers who are feeling the effects of long hours sitting.

If a few niggles, tight calves, or stubborn shoulders have been hanging around after training, remedial massage can help release tension, improve movement, and get you feeling like yourself again.

Brooke’s sessions focus on; relieving tight, overworked muscles, improving mobility and recovery & helping your body move and feel better day to day.

Come see Brooke at Active Balance.

Bookings available via the link in our bio.

The rumours are true… our amazing Nedha is leaving us 😭Nedha is moving to sunny QLD next month, and while we’re so excit...
19/03/2026

The rumours are true… our amazing Nedha is leaving us 😭

Nedha is moving to sunny QLD next month, and while we’re so excited for her next adventure, we will definitely miss her smiling face around around here!

Nedha has been with us since 2022, starting out on the front desk during the final months of her uni degree, before joining the team as a physio once she graduated and becoming a crowd favourite with her bubbly personality and incredible care for her clients.

Her last official day with us will be April 10th, so if you’re hoping to see her before she leaves, make sure you get in quick!

Thank you for everything you’ve brought to the clinic Nedha, you’ll always be part of the team here and we wish you all the best for this exciting next chapter ☀️

19/03/2026

Rehab and performance for running often look similar, but the difference is load, speed, and intent.

Early on, we keep things controlled. Same movement patterns, very different demands.

◼️ Trampoline jumps → Single leg pogo
◼️ Static lunge → Weighted Bulgarian split squat
◼️ Calf raise → Weighted deficit calf raise

Rehab focuses on building tolerance first, giving the calf, Achilles and surrounding tissues the capacity to handle load again.

Once that base is there, we layer in speed, elasticity and power. That’s the step many runners skip.

They jump straight back into plyometrics, faster running, or higher training volume before the tissue is ready.

And that’s usually what brings people back into clinic. Build capacity first, then build performance.

Save this if you’re working your way back to running!

15/03/2026

An appreciation post for the cutest, laziest and most hilarious furry mascot a clinic could ask for 🫶🏼

We love you Ralph!

13/03/2026

Calves feeling tight, weak, or fatiguing quickly when you run? 🏃‍♂️

Your calves do more than just help you push off the ground.
They play a huge role in absorbing load, controlling your stride, and helping you maintain efficiency as your runs get longer.

If the calf complex isn’t strong enough to tolerate that load, it can start to show up as tight calves, reduced running capacity, or recurring niggles around the Achilles.

Standing dumbbell calf raises are a simple way to start building that foundation.

They target the calf complex, including the soleus, helping improve your lower leg’s ability to handle the repeated demands of running.

We often program these as 3 x 12–15 reps, focusing on:

▪️ Slow, controlled movement
▪️ Full range through the ankle
▪️ Pausing briefly at the top
▪️ Keeping the movement pain-free

Building strength here helps your calves tolerate more load, which can translate to better running capacity and more resilient lower legs.

Simple doesn’t mean easy, and it definitely doesn’t mean ineffective.

Like all rehab and training, it should be tailored to your body, training load and goals.

📲 SAVE + SHARE if this was helpful!

Want stronger, more resilient calves for running?

Book an assessment with our physios via the link in our bio 🔗

We’re proud to be partnering with Southern Suburbs Rugby Union for the 2026 season. 🏉Pre-season is where a lot of injuri...
08/03/2026

We’re proud to be partnering with Southern Suburbs Rugby Union for the 2026 season. 🏉

Pre-season is where a lot of injuries are either prevented or created.

Our role is simple – help players move well, manage niggles early, and support safe return-to-play when injuries do occur.

Through physio, rehab, and performance testing, we’ll be working alongside the club to keep players on the field and performing at their best.

Proud to support local sport and the community behind it.

06/03/2026

Generic running programs don’t account for how you actually move. 🏃‍♀️

Two runners can follow the exact same program and have completely different outcomes.

That’s because things like movement patterns, asymmetries, previous injuries and strength deficits all influence how your body handles running load.

Our running assessments look at the bigger picture.

We analyse how you run on the treadmill, assess strength and control through key movements, and identify where inefficiencies or compensations may be showing up.

From there, we build a plan that actually suits your body and your training goals.

Ali has been using this approach as part of her running training, using the assessment to guide her programming and reduce the risk of recurring niggles.

Clarity drives better training decisions.

And better training decisions lead to better results.

📲 SAVE if you’re serious about improving your running.

04/03/2026

Shoulder feeling a bit pinchy, unstable or inconsistent overhead? 🏋️‍♂️

Your shoulder doesn’t work on its own.
It relies heavily on your shoulder blade to move well and stay controlled.

If your scapula isn’t doing its job, pressing, pulling and overhead work can start to feel awkward, weak or irritated.

Serratus wall slides are a simple way to build that foundation.

They target the serratus anterior and other scapular stabilisers, helping your shoulder blade glide properly and support the joint through range.

We often program these as 2 x 12–15 reps, focusing on:

▪️ Slow, controlled movement
▪️ Keeping tension through the band
▪️ Staying pain-free
▪️ Reaching “up and around” rather than shrugging

Strong scapular control = smoother, more confident upper limb movement.

Simple doesn’t mean easy. Done well, this one carries over to stronger pressing and pulling in the gym.

📲 SAVE + SHARE if this was helpful

03/03/2026

Hamstring rehab isn’t separate from performance. 👀

It’s the foundation of it.

A lot of people think rehab lives in one corner… and strength training lives in another.

But it’s the same muscle. Just a different demand.

In early rehab, we focus on:

◼️ Elevated single leg RDL
Building slow, controlled strength through range. This restores hip hinge mechanics and teaches the hamstring to tolerate load again.

◼️ Heel elevated glute bridge
Targeted posterior chain strength with reduced complexity. A great way to rebuild capacity without high-speed demand.

◼️ B-stance RDL
Bridging the gap between double-leg strength and true single-leg control.

Once capacity improves, we shift the demand:

◼️ Dumbbell single leg RDL
Higher load. More balance challenge. Greater strength carryover.

◼️ Weighted single leg elevated glute bridge
Increasing force production through range.

◼️ Barbell RDL
Heavy hinge strength that supports stronger, more resilient hamstrings under load.

Control first. Load second. Speed third.

If you skip the foundation, heavier or faster training becomes the stress test your hamstring isn’t ready for.

Rehab → Capacity → Performance.

📲 SAVE + SHARE if this was helpful

Ready to move better, not harder? Book an assessment with our physios via the link in our bio. 🔗

02/03/2026

Knees feeling sore, unstable, or unpredictable during training? 🏃‍♂️🏋️‍♀️

Knee discomfort isn’t always about stretching more.
Often, it comes down to improving quad strength and your knee’s ability to tolerate load.

The Spanish squat is a simple but powerful way to build quad strength while keeping your torso upright and your knees supported by the band. It allows you to load the quads in a controlled way, which is key for improving knee stability over time.

We often program this as 2 x 12–15 reps, focusing on sitting back slightly, keeping tension through the band, and moving in a slow, controlled manner.

Building strength here supports running, squatting, jumping, and field sport. Capacity is what gives your knees confidence again.

Simple doesn’t mean easy – and it definitely doesn’t mean ineffective.

Like all rehab and training, it should be tailored to your body, load and goals.

📲 SAVE + SHARE if this was helpful!

Want stronger, more resilient knees for training?

Book an assessment with our physios via the link in our bio 🔗

Address

135 Daws Road
Edwardstown, SA
5042

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 6pm
Saturday 8am - 12pm

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About Us

​Talia has a diverse education background, having begun a degree in Occupational Therapy at University, before changing paths and completing an Advanced Diploma of Remedial Massage (Myotherapy) in 2008. From here she completed a Bachelor of Health Science (Complementary Medicine), and then in 2013, Talia completed her Masters of Physiotherapy at Flinders University. Since completing her massage and physiotherapy qualifications, Talia has worked in a range of settings including elite sports (AFL and NRL), private practice settings alongside physios, chiros, massage therapists and podiatrists, as well as in an aged care environment.

​Talia has a passion for helping people and getting them feeling better. She has completed several additional professional development courses, the most recent involving learning the very gentle and effective technique of counter strain and also advanced management of fitness athletes. In 2018, Talia was given the opportunity to work privately out of a room within Mesomorph Crossfit, and since starting there, hasn’t looked back.

Talia is committed to helping you achieve your goals, and will work with you to achieve the best outcomes possible.