Figtree Physiotherapy

16/02/2026

Want more quad growth without adding more sets?
Try this small tweak on your leg extensions!

A recent paper by Larsen et al. (2024) compared leg extensions performed at 40° vs 90° of hip flexion and found something interesting:
💪 Re**us femoris growth was greater at 40° hip flexion
💪 Vastus lateralis growth was the same at both angles

Why?
➡️The re**us femoris crosses both the hip and the knee. The authors hypothesized that sitting more reclined (~40° hip flexion) places it in a more lengthened position, which leads to greater muscular hypertrophy.
➡️The vasti muscles don’t cross the hip, so changing hip angle doesn’t meaningfully affect their length, or their growth.

Practical takeaway:
💡You don’t need to reinvent the leg extension. Just try moving the seat back and leaning slightly backwards instead of forwards. Same exercise, yet better stimulus for one of quad muscles.

Small setup change. Potentially bigger quads. 💪

Source: Larsen et al. (2024), Journal of Sports Sciences

03/02/2026

We are now offering two extra Pilates classes on Saturday mornings, led by one of our qualified instructors! Feel free to inquire via phone (02 4225 2233) or email (info@figtreephysio.com.au).

30/01/2026

"Preseason injury prevention? Never heard of her..."

Preseason training is currently starting up for a lot of winter sports but we know how easy it is to skip those harder sessions and wait until the season begins. Especially for those who have had a rather inactive off season, preseason training is a great way to rebuild load and capacity for the demands of your sport. With the right designed sessions and the right injury prevention components, preseason can help keep those niggles/injuries away and keep you on the field when the season begins.

Need advice on your club's preseason format? Feel unsure about how to effectively prevent injuries? Consult with one of our physiotherapists!

06/01/2026

And just like that we're in 2026! Whether it's a New Year's resolution or not - looking after your health always pays off. So here is a quick reminder of the services we offer at Figtree Physio & that we're here to support you!

17/12/2025

Hope you're all enjoying the pre-Christmas period (and food) as much as we do!

We're still open over the next couple of weeks with the only closures over the public holidays. 🎄

04/12/2025

03/12/2025

🚑 Hurt yourself? RICE is OUT.
PEACE & LOVE is IN. ❤️‍🩹

The latest evidence shows that soft-tissue injuries heal best with active rehab, not long periods of rest and icing. Here’s the updated approach every patient should know 👇
🧊 PEACE (first 24–72 hours)
🔸 P – Protect: Reduce painful movements for 1–3 days.
🔸 E – Elevate: Keep the limb above heart level.
🔸 A – Avoid anti-inflammatories: Inflammation is part of healing. Use ice only for short-term pain relief if needed.
🔸 C – Compression: Helps limit swelling and provides support.
🔸 E – Educate: Active recovery beats passive treatments.
❤️ LOVE (after the first few days)
❤️ L – Load: Gradually reintroduce movement and loading.
❤️ O – Optimism: A positive mindset improves outcomes.
❤️ V – Vascularisation: Light, pain-free cardio boosts circulation and healing.
❤️ E – Exercise: Strength, mobility & control = long-term recovery.

Injured recently? Book in with our physio team so we can guide you through safe, evidence-based rehab.

25/11/2025

Are you involved in sport or training through the summer heat? If so, check out Sport Medicine Australia's Extreme heat tool. Simply enter your sport and location and the tool will provide you with a current risk rating and suggestions to minimise the risk of heat related illness. A good way to stay safe while being active through the summer months."

Sport Medicine Australia Extreme Heat Policy

03/11/2025

Want to run more efficiently with just 5 mins a day? 🏃‍♂️💥 Try this 6-week daily double leg hopping protocol shown to boost running economy in amateur runners.

🔹 Double leg hopping protocol (daily):
Week 1 → 5 sets × 10 s hops, 50 s rest
Week 2 → 6 sets × 10 s hops, 40 s rest
Week 3 → 8 sets × 10 s hops, 30 s rest
Week 4 → 10 sets × 10 s hops, 20 s rest
Week 5 → 15 sets × 10 s hops, 10 s rest
Week 6 → 15 sets × 10 s hops, 10 s rest
⁠
🔹 How to perform them:
• Stand feet hip-width, both legs.
• Hop vertically “as high as possible”, knees relatively straight/extended, minimise ground-contact time.
• Keep it controlled, land softly, keeping heels up.
• Do this in addition to your normal runs — don’t replace your running training.

🔹 Why it works:
Short, daily hopping improves tendon stiffness, neuromuscular efficiency and running economy (i.e., using less energy at a given pace).
⁠
📍 Note: This study was done with amateur runners; if you have prior injuries (especially Achilles/calf/shin) come in and chat with one our physio to see if this is safe for you.

🔹 Source: Engeroff et al., 2023

30/10/2025

It's well known we love our sport .

Here is 48 hours in the shoes of one of our sports physios. Our very own physiotherapist, Cody, provides an insider look at his role as Head Physio for the . The Wolves are in the mid-stage of their Australian Championships campaign and Cody has been working hard to keep the players healthy and available on the pitch.

Good luck to Cody and the with their remaining games! COYW!

23/10/2025

After 33 goals in Singapore & working with a fantastic (all female 💪) performance support staff group, Stella is now in Adelaide at the APA Conference. She presented on considerations for lower limb injuries and prevention in the youth athlete during a pre-conference workshop for the Sport and Exercise Group. Stella will be back in clinic next week!

27/09/2025

Thought football season was over? Not for Pete and Suzi, who volunteered their time and expertise last week at the Graeme Donnelly Memorial Cup, a charity game between Wollongong and Lake Illawarra police to raise money for police legacy. Good jobs guys 🙌