Phyx Physiotherapy + Pilates

09/03/2026

ONLY 2 WEEKS LEFT until our March M&B beginners Pilates program begins!

🐣 Tuesday 24th March 10:30am
🐣 Thursday 26th March 10:15am

✅ Book your "Postnatal Physiotherapy Appointment" online via our website & add a booking note that you would like to join that class

✅ Your initial appointment is claimable through your private health insurance, so bring your card on the day

We only have 2 intakes per month so please be quick 😘

Classes will be allocated at your initial appointment. First in best dressed 👯‍♀️

08/03/2026

Mastitis — Let’s Talk About It 🤱

Mastitis affects up to 1 in 5 women during their breastfeeding journey.

It’s an inflammatory reaction in the breast tissue (sometimes linked with infection), and early assessment + treatment is key to feeling better, faster.

Common symptoms:
• Tenderness or redness
• Swelling or firmness
• Flu-like aches or fever
• A hard or painful lump

Common causes:
• Tight bras or underwire
• Ni**le damage
• Skipping or extending feeds
• Lowered immune system

💗 If you think you have mastitis:
• Rest — it’s the most important thing!
• Continue feeding (don’t skip feeds)
• Apply cold compresses
• Avoid tight bras + hard massage
• Take anti-inflammatories (like Nurofen, if safe for you)
• Book an appointment with a physio trained in mastitis management

🩵 How Physiotherapy Can Help:
• Therapeutic ultrasound to reduce pain, inflammation + improve drainage (often 3 consecutive sessions recommended)
• Lymphatic drainage techniques (“Boob Yoga”!)
• Postural + breastfeeding advice
• Help managing milk blebs or white spots
• Referral to your GP or lactation consultant if needed

If you’re experiencing symptoms, don’t wait it out — early treatment can make all the difference 💫

05/03/2026

🩺If you're dealing with Iliotibial Band Syndrome (ITBS), we’re here to help! Physiotherapy plays a key role in recovery by addressing pain, mobility, and muscle imbalances.

🔆How Can Physio Help?
✔️ Rest and activity modification to prevent further irritation
✔️ Ice or heat therapy to manage pain
✔️ Hands-on treatments like massage and trigger point release
✔️ Strength and mobility exercises to correct imbalances
✔️ Foam rolling and stretching to improve tissue flexibility

🔆Try These At-Home Exercises:

✨ ITB Stretch
1️⃣ Cross the affected leg behind the other
2️⃣ Lean to the opposite side until you feel a stretch
3️⃣ Hold for 30 seconds

✨ Foam Rolling
👉IT Band: Roll along the outer thigh in small sections
👉Tensor Fascia Latae: Slightly roll forward at the hip
👉Glutes: Sit on the roller and cross one leg over the other

📍 Go online or call us to book your next appointment today!

05/03/2026

Postnatal Support at Phyx. Physio + Pilates 🤍

We’re here to support you through your journey into motherhood — helping you move, feel and recover with confidence.

Our physios commonly see women for:
• Abdominal separation (DRAM)
• Mastitis
• Back, neck + shoulder pain
• Postural discomfort
• Pelvic floor concerns
• Wrist pain (hello, “mummy wrist”!)
• Core strength + return to exercise or running
• Postnatal Pilates

🩵 Treatment Options May Include:
Massage • Joint mobilisation • Dry needling • Myofascial cupping • Ultrasound (for mastitis) • Posture + breastfeeding support • Taping • Exercise prescription • Clinical Pilates • Education + guidance on supports (SRC recovery pants, wrist braces + more)

02/03/2026

🩺What is ITBS?
✨Iliotibial Band Syndrome (ITBS) is a common knee injury caused by repetitive movements, leading to pain on the outside of the knee. It often affects runners, cyclists, and athletes.

✨The iliotibial band (ITB) is a thick band of fascia that runs along the outer thigh from the hip to the knee. ITBS occurs when this band repeatedly rubs against the femur, causing irritation and inflammation.

Who Is at Risk?
👉Athletes performing repetitive activities like running, cycling, and squatting
👉 Workers in prolonged positions such as sitting, standing, or climbing
👉 Individuals who suddenly increase exercise intensity or start a new routine

Symptoms of ITBS:
👉Sharp or burning pain on the outer knee
👉 Snapping sensation as the knee bends and straightens
👉 Swelling around the knee
👉 Pain that worsens with activity, especially running downhill
👉 Tightness or pain on the outer hip (occasionally)

Pain is often most intense when the knee is slightly bent, right before or after the heel strikes the ground.

➡️ Stay tuned for the next post on how to manage and treat ITBS!

28/02/2026

Shoulder Pain Getting in the Way?

Struggling to reach overhead, fasten your bra, or sleep comfortably on your side?

Your shoulder is a beautifully mobile joint—but that mobility relies on a complex system of muscles, tendons and ligaments. When it’s not working well, even simple movements can feel sharp, twingy, or just off.

Pain often shows up when:
👕 Reaching behind your back
🙋‍♂️ Lifting your arm overhead
🛏 Sleeping on your side

At Phyx. Physio + Pilates, our physios are trained to assess and treat shoulder issues—from niggling discomfort to more complex injuries—so you can get back to doing the things you love (and yes, that includes hanging out the washing pain-free).

Book online via our website or call the clinic today!

27/02/2026

Our March M&B beginners Pilates program is starting!

🐣 Tuesday 24th March 10:30am
🐣 Thursday 26th March 10:15am

✅ Book your "Postnatal Physiotherapy Appointment" online via our website & add a booking note that you would like to join that class

✅ Your initial appointment is claimable through your private health insurance, so bring your card on the day

We only have 2 intakes per month so please be quick 😘

Classes will be allocated at your initial appointment. First in best dressed 👯‍♀️

25/02/2026

Have you done your physio exercises today? 👀💪

This is your friendly reminder to take a few minutes and get them done!
They’re a small part of your day but make a huge difference in your recovery and how your body feels. 💫

Pop on a playlist, grab your mat, and tick them off ✅

22/02/2026

What Is Your Pelvic Floor?

Your pelvic floor is a sling-like group of muscles stretching from the front of your pelvis (p***c bone) to your tailbone. It has two key layers:
🔆 Superficial muscles: Help control bladder and bowel openings and support sexual function.
🔆 Deep muscles (levator ani): Support your internal pelvic organs (bladder, uterus, bowel) and contribute to core stability.

A healthy pelvic floor can contract firmly and fully relax, which is essential for good function.

21/02/2026

👉 What are dynamic and static stretches?
Dynamic stretches are active movements where the muscle and joint go through a full range of motion (usually swinging a limb around). Static stretching involves holding the movement for 15 – 90seconds (depending on if you’re targeting muscle stretching or connective tissue lengthening).
Don’t Over Complicate Things

🤔 When in doubt, throw in a light walk to finish off. A great way to do this is either walking home from the gym/sport, or try parking a bit further away so you get in some cool down time.

👉 You can always ask your trainer, coach or physio for an easy cool down plan at your next appointment.
If you attend a group class, cool down time should already be incorporate in to the class. You will know if your heart rate has lowered close to your usual resting heart rate at the end of class and when you are back in the car.

📝Take note of how we incorporate a cool down into our Pilates classes and how we start to lower the intensity with the last 5 – 10minutes, and finish up with a few stretches on the reformers.

Here are a couple links to other posts from us about exercise and gym: 😎

https://www.phyxphysio.com.au/5-tips-for-gym-physio/
https://www.phyxphysio.com.au/strength-training-for-runners/
https://www.phyxphysio.com.au/gym-injuries/

Starting a new gym routine can be daunting, especially if you're new to the fitness world or if you are returning post injury. However, with a little bit of planning and preparation (and help from your physio), you can ensure that your first trip to the gym is a success.…

19/02/2026

😬 Are you suffering from neck pain?

👉 Your neck, or cervical spine is made up of 7 vertebrae and many muscles and ligaments that support the weight of your head and movement of your neck.

👉 Pain stemming from your neck may be felt in the neck, referring up into the head, jaw or down the arm. Other symptoms of neck dysfunction are pins and needles or numbness.

👉 Physiotherapy is an effective way of helping many neck conditions and our team of physios love helping people of all ages with their neck pain. Treatment involves diagnosing the cause of your neck pain and usually a combination of hands on treatment, dry needling and movement therapy.

💥 Common neck complaints our team can help with are:
👉 Facet joint sprains
👉 Disc bulges
👉 Herniations
👉 Nerve compressions or irritations
👉 Arthritic pain
👉 Cervicogenic headaches
👉 Post-operative rehabilitation
👉 Postural pain

17/02/2026

🌼 Natural Harmony 🌼 A soothing body and joint rub 🧘🏼‍♀️

- Suitable for sensitive skin
- Pregnancy safe
- No harmful additives
- Easy absorption
- Effective Pain Relief
- Reduces inflammation, redness, and irritation for skin health
- Nourishes sensitive skin, heals bruises and minor burns
- Boosts circulation

Ask us to apply this on you during your next appointment and if you love it, we have them available for purchase in the practice 😍