Gordonvale Physiotherapy

20/03/2026

You don't need a gym to stay active at work! Try these 6 exercises right at your standing desk — no equipment needed (except one light weight for #3). Do each for 30–60 seconds every hour.
1️⃣ Heel raises
Stand tall, rise up onto your toes, then slowly lower back down. Strengthens calves and improves circulation in your legs.
3 × 15 reps
2️⃣ Mini squats
Feet hip-width apart, bend knees to a quarter squat, hold 2 seconds, return.
3 × 10 reps
3️⃣ Single-leg shoulder press
Balance on one leg, press a light weight overhead, lower with control. Challenges your core and shoulder stability at the same time.
2 × 8 reps each side
4️⃣ Archer pull
Extend both arms forward, then draw one elbow back as if pulling a bowstring. Targets upper back and posture muscles — great for desk workers.
2 × 10 reps each side
5️⃣ Hip flexion
Standing upright, slowly lift one knee toward your waist, hold 2 seconds, lower. Loosens the hip flexors that tighten from prolonged sitting or standing.
2 × 10 reps each leg
6️⃣ Desk push-ups
Hands on the desk edge, shoulder-width apart. Lower your chest toward the desk, push back up. A great upper body reset when your shoulders feel tight. Add hip extension but lifting one foot off the floor behind.
3 × 10 reps
Save this for your next work break! Your body will thank you — and so will your focus.

20/03/2026

Standing desks are everywhere — but what does the research actually say?

20-8-2 rule — developed by Alan Hedge, Professor of Ergonomics at Cornell University, the pattern (20 min sitting, 8 min standing, 2 moving per 30-minute block) was found to increase energy expenditure without negatively affecting cognitive performance.

While standing can be a good break from sustained sitting,
standing too long has risks too — a large study involving over 83,000 participants found that prolonged standing was linked to a higher risk of circulatory problems such as varicose veins, and did not reduce the risk of heart disease or stroke.

Movement is the key — some researchers recommend standing 15–30 minutes per hour and taking a walking break every hour, and found that too much static standing may negatively affect cardiovascular health. You can set your tacking watch to 250 steps per hour for a good balance.

Next post will have some exercises you can do while standing.

16/03/2026

The Shrinking Women of Hollywood

Tiny arms, no muscle, barely-there frames are being held up as the beauty ideal. But here's what they're not telling you: that look could be costing you your future. As we age, muscle isn't just about how we look — it's about how we live.

Muscle protects your bones. Strength training is one of the most powerful tools we have against osteoporosis and fracture risk.

Muscle keeps you moving. The number one predictor of independence in your 70s, 80s and beyond? How strong you are right now. You need strong muscles to prevent falls.

Muscle drives your metabolism. It keeps blood sugar stable, reduces inflammation, and lowers your risk of type 2 diabetes.

Muscle protects your brain. Research now links resistance training to reduced risk of cognitive decline and dementia.

Sarcopenia — age-related muscle loss — is one of the biggest threats to healthy ageing. It's largely preventable. But only if we stop chasing frailty and start building strength.

12/03/2026

New research is challenging the "specialize early" approach in youth sports.

A study of 1,000+ college students found that kids who focused on a single sport between ages 8–14 were significantly more likely to experience hip and groin pain, require surgery, and quit their sport due to injury later on.

The takeaway from orthopedic surgeons?
Let kids play multiple sports during childhood.
Cross-training supports healthier development, reduces overuse injuries, and may actually lead to "better"long-term athletic performance — not worse.

Youth sports should also just be fun.

11/03/2026

Got Achilles Tendon Pain? Here's What You Need to Know About Loading...

Achilles tendinopathy is one of the most common conditions we see in clinic — and one of the most mismanaged.

The biggest myth? That rest will fix it.

Tendons actually NEED load to heal. The key is applying the RIGHT load, in the RIGHT way, at the RIGHT time.

What the research tells us:

SLOW is better than fast
When we load the Achilles tendon slowly and deliberately — think 3 seconds up, 3 seconds down — we give the tendon the mechanical stimulus it needs to adapt and strengthen. Rushing through exercises reduces this stimulus significantly.

Time Under Tension matters
It's not just about how many reps you do — it's about HOW LONG the tendon is under load. Slow, controlled heel raises beat 20 fast ones every time.

Pain is a guide, not a stop sign
Some discomfort during loading (3/10 or less) is acceptable and normal. Sharp or escalating pain is not. Learn to listen to your tendon.

Consistency beats intensity
Tendons adapt slowly — they need weeks to months of progressive loading. Doing too much too soon is the most common reason people plateau or flare up.

Avoid Stretches
Stretching the Achilles aggressively can actually compress and irritate the tendon further — particularly at the insertion point. Less is more in the early stages.

The bottom line: Achilles tendinopathy responds really well to a structured, progressive loading programme — but it needs to be done correctly and patiently.

If you're struggling with Achilles pain, come in and let us assess what stage you're at and build a programme specific to you.

Book an appointment today — your tendon will thank you!

03/02/2026

Not so much a physiotherapy issue but interesting recent research.

Diet soft drinks are often marketed as the “healthier” alternative to sugary drinks — but growing research suggests they may not be as harmless as we once thought.

Heart health
Large observational studies have found that people who drink diet soft drinks daily may have a higher risk of:
• Stroke
• Heart disease
• Metabolic syndrome

This may be linked to how artificial sweeteners affect insulin response, gut bacteria, appetite regulation, and blood vessel health — even without sugar or calories.

Brain health & dementia
Some long-term studies have shown an association between frequent diet soda intake and increased risk of dementia and Alzheimer’s disease.
Importantly, this does not prove diet drinks cause dementia, but the link is strong enough to raise concern and prompt further research.

What might be going on?
Artificial sweeteners may:
• Alter gut microbiome health
• Increase cravings for sweet foods
• Disrupt glucose and insulin regulation
• Promote low-grade inflammation

What’s the takeaway?
Diet soft drinks are likely best viewed as an occasional option, not an everyday habit.

For most people, better everyday choices include:
Water (plain or sparkling)
Water with citrus or mint
Tea or coffee (without excess sweeteners)

Small daily habits add up — especially when it comes to heart and brain health over decades

01/02/2026

👩🏽‍🦳Got questions about Aged Care fees and charges? We’ve got you covered!
Join us at Hambledon House Community Centre for a helpful and informative session with a Services Australia Financial Information Service (FIS) Officer.
You’ll learn about:
🏡 Home Care & Residential Care – how fees and charges work
🏠 The family home and what it means for pensions and aged care decisions
📅 Date: 10 February 2026
⏰ Time: 9:30 am – 12:00 pm
📍 Location: Hambledon House Community Centre, 177 Bruce Highway, Edmonton
Got questions or want to book?
📞 Call 4037 2874
Let’s make navigating aged care a little easier—see you there!
Mission Australia

19/01/2026

15/01/2026

Many people with arthritis worry that exercise will make their pain worse.
The truth?
The right kind of exercise can make it better.
A thorough assessment will give us the information to help you manage your pain and joint health at the appropriate level.
We explain what is happening and what you can do safely. There maybe a few things you need to take care with but generally movement and activity is a great treatment.

At our clinic, we focus on:

• gentle strengthening
• joint-friendly movement
• gradual progression
• confidence with everyday activities

Because staying active shouldn’t feel scary — it should feel supportive.

05/01/2026

So it's probably not your neck posture while using your phone that is a risk factor for neck pain but more importantly way technology influences physical activity and sleep.

05/01/2026

Let’s Talk About Health — Not Weight
So many conversations about “getting healthier” get reduced to a number on the scales.
But real health is so much bigger than weight.
Moving your body in ways that feel good.
Improving strength, balance and confidence.
Breathing easier, sleeping better, having more energy.
Reducing pain and staying independent.
Supporting your heart, joints, gut and mental wellbeing.

Health isn’t about shrinking yourself. It’s about building capacity — to walk further, lift safely, play with grandkids, recover from injury, and keep doing the things that matter to you.

At any age, and at any size, health improvements are possible.
Let’s shift the focus from weight loss to strength, function and quality of life
Your body deserves care — not criticism.
How? Honestly - slowly. Small changes.
Walk a little further.
Take a dip.
Dance a little more.
Swap sugary drinks for water.
Eat more vegetables.
Emotional eating? - seek other avenues for addressing those issues.

Let share ideas for how to be healthier this year.

24/12/2025

Be Merry this Christmas, that's what it is all about. Let go of those worries and grievances, be kind and thoughtful. Let's try a little harder for peace in ourselves, our families, our community and our world. Ho ho ho.