Hindmarsh Physio and Sports

15/11/2025

14/11/2025

Our weekend Link- for the more energetic

Mix up your typical cardio routine with these moves that will will rev up your heart rate and build muscle.

13/11/2025

💪 The Importance of Core Strength: More Than Just Abs!
When most people think about the core, they picture toned abs, but your core is so much more than that. It’s the foundation for almost every movement your body makes and plays a vital role in protecting your spine, improving posture, and preventing injury.

🦴 Spinal Support
Your core muscles are crucial in supporting your spine and keeping your body stable.
One of the main muscles involved is the erector spinae, which runs along your back and helps keep you upright.

Other important spine-supporting muscles include:Rectus abdominis (the “six-pack” muscle),Internal and external obliques, Transverse abdominis, Pelvic floor muscles and Diaphragm

Together, these muscles work to maintain:
✅ Spinal stability
✅ Postural stability
✅ Efficient movement and balance
✅ Injury prevention

When these muscles are strong and coordinated, they provide a solid foundation for every movement — from walking and lifting to running and sitting at your desk.

🚫 Core Muscles and Back Pain
A poorly functioning core can lead to poor spinal support, which increases stress on your joints and ligaments. Over time, this can encourage poor posture, contribute to back pain, and make everyday tasks more difficult.

In contrast, a strong, well-functioning core acts like a natural brace, it supports your spine, distributes load safely, and helps your body move efficiently and with less strain.

By strengthening your core, you can:reduce back pain, improve balance and coordination, enhance posture and movement efficiency, protect your spine during activity and lower your risk of future injury

🧘‍♀️ The Takeaway
Core strength isn’t just about looking fit — it’s about function. It’s what keeps you moving well, standing tall, and living without pain.

If you’re dealing with back discomfort or want to learn how to strengthen your core safely, our physiotherapists can guide you with targeted exercises that improve both strength and stability.

👉 Explore more educational articles and expert advice on movement, strength, and injury prevention at

Trusted physiotherapy care in Adelaide’s western suburbs. Hindmarsh Physiotherapy Clinic offers expert treatment, hands-on therapy, rehabilitation…

13/11/2025

Want to avoid a cortisone injection?
Firstly, what is a cortisone injection? Cortisone, a powerful anti-inflammatory steroid, is commonly used to relieve pain and reduce inflammation in specific areas of the body. It's frequently administered directly into joints, tendons, or muscles to address conditions like arthritis, bursitis, or tendonitis.

It can be helpful in some circumstances when your pain levels are becoming to big of a problem and are affecting life. We generally would recommend conservative management in the hope to avoid this more invasive procedure. However, if pain is becoming too intense to complete rehabilitation exercises, hands-on treatment, sleep, work or other activities of daily living then a cortisone may be indicated.

Here's a couple of reasons why physio is an excellent option to try before considering cortisone injections:

Physiotherapy focuses on treating the underlying causes of your discomfort, not just the symptoms.

A skilled physiotherapist will assess your unique condition. They will guide you through exercises to strengthen muscles, improve flexibility, and enhance joint stability.

Pain Management: Physiotherapy offers a variety of pain management techniques, including heat/cold therapy, hands-on treatment to joints and soft tissues and active exercise strategies. These methods can effectively reduce pain, inflammation, and muscle spasms without the need for invasive procedures.

Education and Prevention: One of the greatest benefits of physiotherapy is learning self-management techniques and strategies to prevent future injuries.

Your physiotherapist will empower you with knowledge, teaching you proper body mechanics, ergonomics, and exercises to maintain optimal health in the long run.

Give your body a chance before turning to cortisone as most people will end up avoiding a needle

12/11/2025

The problems with desk work 🤔
Office and desk based work puts the hands in the very narrow spectrum of hand movement, mainly wrist extension and deviation. Sustaining this same position and doing only small amount of movement actually creates an excessive load. Fatigue of the hand and wrist structures also occurs which can then precipitate injury.

If there are poor ergonomics this further loads the wrist joint and tendons more than usual. And poor desk setup e.g., the height of the desk or keyboard relative to the person’s height and arm length, the size or layout of the keyboard, the position of the mouse/keyboard on the desktop, can exacerbate that load even further leading to strain or injury.

The prolonged hours of stressful work tasks in addition to outside-work activities that we still need to do, such as looking after ourselves and family, housework and hobbies combine to exacerbate the problems. Our arms are always in use and many hours of work only adds to the load.

Here are the most common conditions we see and some tips to help prevent them Work-related musculoskeletal disorders of the hand and wrist can involve the…

11/11/2025

Why the poppy on Remembrance day ?
The Flanders poppy has long been a part of Remembrance Day. During the First World War, red poppies were among the first plants to spring up in the devastated battlefields of northern France and Belgium. In soldiers' folklore, the vivid red of the poppy came from the blood of their comrades soaking the ground.

The significance of the poppy as a lasting memorial symbol to the fallen was realised by the Canadian surgeon John McCrae in his poem In Flanders Fields. The poppy came to represent the immeasurable sacrifice made by his comrades and quickly became a lasting memorial to those who died in World War One and later conflicts.

Today we pay our respect to those who have died in the service of our country.

10/11/2025

Take Control of your Knee Pain
➡️https://hindmarshphysio.com.au/education/Hip-and-Knee-pain-compressed.pdf
✅Choose Your Perfect Training Style:
• Join our intimate, supervised group classes (T560) - train with like-minded people in a motivating environment
• Exercise at your own pace in our well-equipped gym for just $15 per session
• Mix and match supervised classes with independent training at home or in our gym
Call 83462000 to speak with our Physios about these options

09/11/2025

Tired of Dr. Google’s bad advice?
No more excuses — we make getting better easy.

🤨 If you’ve wondered what’s behind that stiff neck or sore knee, our GREAT Resources Page breaks it down for you.

The internet said rest. We say… maybe.

🌟 We love enthusiasm for self-diagnosis — but maybe not from a search engine. Our Physios break down real causes (and fixes) for common injuries — no wild guesses, just evidence-based info.

📍At Hindmarsh Physio and Sports, we simplify things — clear, practical advice for the body you actually have.

Visit our Resources Page to cut through the internet noise with clear, evidence-based answers for common conditions — written by Physios, not bots!

💡 So, save yourself from the late-night “why does my hip click” search spiral and check out these free online resources that deliver simple, expert guidance — without the pain of guessing.

And remember — if you want to move better, our experienced team is ready to help you move better, feel stronger, and live well.

We’d love to help you

✅ Ready when you are – Book Your Appointment Now
Hindmarsh Physio and Sports
281 Port Rd, Hindmarsh
📞 8346 2000 | 🌐 hindmarshphysio.com.au

07/11/2025

Our weekend link 🔗
Helping you to find the articles we think might be of interest.

Don’t stop exercising just because you’re not losing weight. Your brain may thank you for it.

06/11/2025

Stretching vs Strengthening — What’s the difference and why does it matter? 💪🧘‍♀️
Both stretching and strengthening play vital roles in keeping your body healthy, strong, and injury-free, but they work in very different ways.

Stretching
The goal of stretching is to improve flexibility by lengthening muscles.
Stretching affects muscle fibres by increasing their resting length through the addition of sarcomeres (the building blocks of muscle) and by signalling for connective tissue remodelling.

Benefits of stretching include:
✅ Improving flexibility and range of motion
✅ Enhancing performance
✅ Increasing blood flow to muscles
✅ Helping with muscle recovery post-workout
✅ Reducing risk of injury and muscle soreness
✅ Improving posture
✅ Aiding treatment and recovery

Strengthening
The goal of strengthening is to rebuild muscle strength and mass, reduce re-injury risk, and restore joint strength and stability.

Other benefits of strength training include:
💥 Increasing bone strength
💥 Reducing the risk of developing chronic diseases
💥 Enhancing physical function and heart health
💥 Reducing inflammation
💥 Improving neuromuscular control and coordination
💥 Boosting mood and overall wellbeing

So which is more important?

While both are valuable, strengthening is generally more effective for injury prevention and rehabilitation compared to static stretching alone.

Strengthening the muscles around a joint helps protect and stabilise it, and reduces stress on ligaments and tendons — key for both recovery and long-term injury prevention.

Stretching mainly improves short-term flexibility and range of motion, which is beneficial, but doesn’t build the muscle resilience needed to absorb impact and prevent injuries.

The best approach? Combine both.
Prioritise strength training for stability and resilience, and include stretching to enhance mobility and aid recovery.

👉 Learn how to balance stretching and strengthening effectively in your routine: .
speak with our Physios Ph 83462000

04/11/2025

Exercising safely with a prolapse, headaches, backpain management, summer arms and more
We are always delighted to bring you updated information on our most asked about health conditions.
Free access , no details required.Last chance
👉 https://edu.hindmarshphysio.com.au/update