Balance Physio

Balance Physio Balance Physio: Empowering your mind, body, and movement with personalised care for a healthier you.

What we offer:
A biomechanical assessment of your injury and a personalised treatment plan with NO MACHINES. We use a combination of the following techniques to treat and resolve your injury:
~Massage
~Mobilisation
~Manipulation
~Trigger Point Therapy
~Exercise based rehabilitation
~Pilates

What we treat:
~Back and neck pain
~Headaches
~Sports injuries
~Arthritis
~General aches and pains

Ankle sprains are one of the most common musculoskeletal injuries, affecting athletes, active adults and everyday moveme...
12/02/2026

Ankle sprains are one of the most common musculoskeletal injuries, affecting athletes, active adults and everyday movement alike.

But what does the research say about rehab and recovery? Let’s break it down.

🔷 Early exercise-based rehab reduces re-injury risk

Research shows that exercise based rehabilitation after an acute ankle sprain reduces the risk of recurrence compared with usual care alone. This means strength, balance and movement training helps your ankle stay stronger long term.

🔷 Functional rehab is key

Evidence supports functional and dynamic training, meaning exercises that simulate real movements like stepping, changing direction and controlled landing improve recovery and get you back to sport or everyday activities faster.

🔷 Manual therapy can aid recovery

While not a standalone solution, adding manual therapy techniques to a recovery program can help improve range of motion and reduce pain early in rehab when combined with strengthening and balance work.

💡 What this means for you:

If you experience an ankle sprain, don’t just rest and hope it heals. Seek immediate assistance from a physio to assess the injury and to prescribe an appropriate rehabilitation plan.

Rehab should be progressive and specific, from simple ankle activation to dynamic movement tasks.

Struggling with ankle pain or instability? Balance Physio can assess your injury and design a structured rehab plan so you recover stronger and move with confidence.

12/02/2026

Feeling stuck with persistent pain? Shockwave therapy uses non-invasive sound waves to stimulate healing, reduce pain & improve tissue recovery 📍 Balance Physio – Mermaid Beach 🏢 Suite 2, 3 Atlantic Avenue, Mermaid Beach QLD 4218 📞 07 5527 7092 ✉️ admin@balancephysiogc.com.au. 🌐 balancephysiogc.com.au

Meet senior physio, Paul Picone…Paul has over 30 years of private practice experience and holds a double degree in Medic...
10/02/2026

Meet senior physio, Paul Picone…

Paul has over 30 years of private practice experience and holds a double degree in Medical Science and Applied Science (Physiotherapy) from the University of Sydney. He has dedicated his career to helping people recover, move well and stay active.

Throughout his career, Paul has developed expertise in sports injury management and pre- and post-operative orthopaedic rehabilitation. Early on, he worked with elite teams and athletes in the NRL, NBL, and Australian Touch Football, and gained a Certificate III qualification as a Golf Medical Specialist from the Titleist Performance Institute in San Diego, California.

In more recent years, Paul has embraced the role of a community-based physiotherapist, focusing on delivering high-quality, hands-on manual therapy. He is passionate about building strong patient relationships and tailoring treatment plans to help individuals achieve their personal goals.

04/02/2026

Knee pain can be debilitating, but strengthening exercises can help prevent injuries and improve mobility.

Try these simple moves to strengthen your muscles for better knee support:

🔷 Squats
🔷 Lunges
🔷 Glute bridge

After the strengthening exercises, it’s important to also stretch your quads, hamstrings and glutes.

Lower limb injuries are more common than you think, and they can affect anyone, not just athletes.At Balance Physio, we ...
03/02/2026

Lower limb injuries are more common than you think, and they can affect anyone, not just athletes.

At Balance Physio, we see a variety of injuries affecting the knees, ankles, hips and feet. Understanding the most common ones is the first step to prevention and recovery:

🦵 Knee injuries:
📍 ACL and meniscus tears: often caused by sudden twists or changes in direction.
📍 Patellofemoral pain (runner’s knee): pain around the kneecap, worsened by stairs or squats.

🦶 Ankle & foot injuries:
📍 Sprains: usually due to rolling the ankle. Early rehab is essential to prevent instability.
📍 Achilles tendinopathy: overuse can cause pain and stiffness in the back of the ankle.
📍 Plantar fasciitis: heel pain due to inflammation of the plantar fascia.

🏃‍♂️ Hip & groin injuries:
📍 Strains: common in runners, soccer players and sudden movements.
📍 Hip labral tears: can cause pain, clicking or stiffness in the hip.
📍 Hip flexor injuries: often from tight muscles or overuse.

Early physiotherapy can make a huge difference when you’ve encountered a lower limb injury. Correct assessment, targeted exercises and gradual return to activity prevent injuries from becoming chronic.

Book a treatment at Balance Physio if you’re experiencing pain, stiffness or recurring injury. Our team can create a tailored plan to get you moving safely again.

Strength and mobility go hand-in-hand at every age.Many people think mobility is just stretching, but true mobility is a...
29/01/2026

Strength and mobility go hand-in-hand at every age.

Many people think mobility is just stretching, but true mobility is about:

🔷 Strength through your range of motion
🔷 Control of movement
🔷 Functional, everyday movement

Building strength supports:

🔷 Better balance
🔷 Bone density
🔷 Cardiovascular health
🔷 Confidence in daily activities

Your physio can assess where your mobility is limited and design a safe, personalised strength and mobility program tailored to your needs.

Consistency with both strength and mobility is the key to moving better, feeling stronger and preventing injury.

27/01/2026

🖥️ Back to work posture reset 💺

Back to work? Regular movement can prevent neck tension, headaches and upper-back stiffness as you settle back into work.

Here are some simple stretches to support mobility in your back to counteract long hours at your desk.

OfficeWellness PhysioAdvice

If you’re a regular exerciser you will know how much harder it is to hit your targets in this intense summer heat.Hydrat...
22/01/2026

If you’re a regular exerciser you will know how much harder it is to hit your targets in this intense summer heat.

Hydration plays a huge role in muscle performance, coordination, temperature regulation and recovery.

Here’s how to stay safe and moving well in this heat:

Hydrate strategically:
🔷 Aim for 2–3L/day on hot days
🔷 Increase intake if training outdoors
🔷 Start hydrating before you feel thirsty
🔷 Spread water throughout the day, not all at once

Use electrolytes where appropriate:
🔷 Long-duration exercise (>45–60 minutes)
🔷 High sweat-loss activities
🔷 Training in peak heat
🔷 Look for options containing sodium, potassium, magnesium.

Train smarter:
🔷 Exercise early morning or late afternoon
🔷 Reduce intensity on extreme heat days
🔷 Incorporate more rest breaks
🔷 Keep sessions shorter but more frequent
🔷 Watch for early signs of heat stress (dizziness, nausea, sudden fatigue)

Support your body with strength and mobility:
🔷 Calf and hamstring mobility
🔷 Glute and core strengthening

🍎 What you eat influences how well you recover 🥦What you eat affects how your body heals, performs and feels, especially...
20/01/2026

🍎 What you eat influences how well you recover 🥦

What you eat affects how your body heals, performs and feels, especially when you’re recovering from injury or starting a new exercise program.

Anti-inflammatory, nutrient-dense foods support muscle repair, tendon health and energy levels.

Proper nutrition can help:
🔷 Reduce inflammation
🔷 Support tendon, ligament, and muscle repair
🔷 Improve energy for training and daily life
🔷 Aid overall recovery from exercise

Some key nutrients for recovery:
🔷 Protein: meat, fish, eggs, dairy, tofu, legumes
🔷 Omega-3: salmon, sardines, chia seeds, walnuts, flaxseed
🔷 Antioxidants: berries, cherries, citrus, spinach, kale, broccoli
🔷 Vitamin C: citrus fruits, capsicum, berries, bone broth, collagen supplements

If a particular exercise is causing you pain, mobility restrictions or reoccurring injuries, you might be inclined to se...
15/01/2026

If a particular exercise is causing you pain, mobility restrictions or reoccurring injuries, you might be inclined to seek advice from your personal trainer (PT).

While your PT may be able to adapt exercises to accommodate your condition, it’s vital you see a physio for an accurate assessment.

Physios can assess biomechanics, guide rehab and build a strong foundation so your training is safer and more effective.

And we love working in tandem with PTs to ensure you receive the best care possible.

✨ Setting goals that really stick ✨It’s vital to set health and fitness goals that you can measure and maintain. But how...
13/01/2026

✨ Setting goals that really stick ✨

It’s vital to set health and fitness goals that you can measure and maintain. But how do you do this? Here are our top tips…

🔷 Start with one or two clear priorities:
Avoid trying to change everything at once. Focus on the areas that will make the biggest impact (e.g., mobility, strength, pain reduction, cardiovascular fitness).

🔷 Make your goals measurable:
Swap vague goals (i.e. get fitter) for specific ones, such as ‘walk 30 minutes 4 days per week’ or ‘complete my home exercises 3 x per week’.

🔷 Choose goals based on function, not just aesthetics:
Think ‘climb stairs without knee pain,’ ‘improve balance’ or ‘lift 10kg safely’ rather than weight-focused goals.

🔷 Break big goals into small weekly behaviours:
For example:
- Week 1: 10-minute walks
- Week 2: Add 5 minutes
- Week 3: Add gentle strength exercises

🔷 Check your baseline with a physio:
A professional assessment helps you understand mobility limitations, strength imbalances and a realistic starting point.

🔷 Plan for barriers before they appear:
Ask: “What will I do on busy weeks?” or “Where can I train if it rains?” When the plan is flexible, the goal stays achievable.

🔷 Track progress regularly:
Follow a simple weekly check-in:
- Pain levels
- Strength improvements
- Step count
- How you feel moving

🔷 Celebrate improvements that aren’t visible:
More energy, better sleep, fewer aches, better movement patterns - these are major signs your body is adapting.

🔷 Aim for consistency over perfection:
Missing a day doesn’t derail you. The goal is to keep moving forward, not start over.

🏃 Start slow to condition your body 💪January motivation is amazing but going from 0 - 100 can lead to strains, tendon ov...
08/01/2026

🏃 Start slow to condition your body 💪

January motivation is amazing but going from 0 - 100 can lead to strains, tendon overload and general injury.

It’s a better idea to start off your new health and fitness goals slowly and build up over time.

It’s also essential to identify what your health and wellness goals are and build a sustainable plan around achieving them. That way once February and March roll around, you’re still consistently sticking with your attainable plan.

If you need some support, a physio-guided plan can help you return to movement safely and build strength without flare-ups.

Address

Suite 2/3 Atlantic Avenue
Gold Coast, QLD
4218

Opening Hours

Monday 8:20am - 8pm
Tuesday 6:40am - 6:40pm
Wednesday 6am - 7pm
Thursday 6am - 8pm
Friday 6:40am - 4pm

Telephone

+61755277092

Website

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