Figtree Physiotherapy

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 🙌

21/09/2025

🏆 Congratulations on winning the Illawarra Premier League Grand Final

Brilliant work by Figtree Physio’s who was in charge of all things medical & rehab again for 2025.

28/08/2025

‼️NEW research in The Lancet found that you don’t need to hit 10,000 steps per day to see health benefits, such as reduced risk of mortality. ‼️

This study looked at nearly 50,000 people and found that for those over 60, the sweet spot for reducing risk of mortality was between 6,000 and 8,000 steps per day. 

For those under 60, it was between 8,000 and 10,000 steps per day. Interestingly, they found that going beyond 10,000 steps per day didn’t provide additional benefits to reducing risk of mortality. 

The takeaway: whilst 10,000 steps is a common target, even lower step counts have health benefits 💪🏼✅

 

26/08/2025

All the best to the UOW ⚽️ squad. Well looked after by our very own Nick Morgan

Congratulations to the UOW: University of Wollongong, Australia Men's Football team who will be representing Australia and UOW at the FISU University Football World Championships in Dalian, China from 14 September – 29 September.

Managed by UniActive, the team have been training hard and are looking forward to this opportunity.

This marks UOW's second appearance at the FISU Championships, following an incredible 2nd place finish in 2019. We wish the team the very best as they take on the world! 👏

21/08/2025

- Struggling to walk or weight bear?
- Finding it difficult to get around due to a foot or ankle injury?
- Been recommended a boot but are unsure what you need and where to get it?

At we have a variety of controlled ankle mobility (CAM) boots available ranging from paediatric to adult sizes to help you recover, rehab and get back on your feet.
📞 4225 2233 to find out more.