The Sports Recovery Hub

The Sports Recovery Hub The Sports Recovery Hub is located in Keilor

We offer a holistic & evidence-based approach to health care. Proud Sponsors of Keilor FC🔵⚪️🔴

Services include: Chiropractic, Remedial Massage, Myotherapy, Personal Training, Pilates & Rehab group sessions.

Hey everyone! It’s time to talk about stress and how it manifests in our bodies. As Chiropractor’s at The Sports Recover...
30/10/2025

Hey everyone! It’s time to talk about stress and how it manifests in our bodies.

As Chiropractor’s at The Sports Recovery Hub, we have a strong focus on functional neurology and how different types of stress and stimulants effect the body.

We’re here to help you understand these signs and offer solutions.

Brain in Overdrive
When stress takes over, your brain can shift into overdrive. You might find yourself constantly distracted or feeling on edge. This is your body’s way of reacting to stress, and it’s important to recognize it early.

Breathing and Heart Rate
Stress activates your body’s fight or flight response, often causing rapid, shallow breathing. You might feel breathless or experience tightness in your chest. Over time, this can increase your heart rate and blood pressure, impacting your overall health.

Muscle Tension
Ever notice tightness in your shoulders or neck? Chronic stress can lead to muscle tension and even headaches.

It’s your body’s way of holding onto stress, and it’s crucial to find ways to release it and reduce it.

Digestive Discomfort
Stress can slow down your digestion, leading to bloating, reflux, or even IBS. It’s amazing how closely connected our gut and brain are!

Remember, you have the power to reset and refresh. Stay in tune with your body, and it will take you far.

At The Sports Recovery Hub , we offer a range of treatment approaches that can help alleviate these stress-induced symptoms.

Let’s work together towards great health and well-being.





















Spring carnival is here, wearing high heels and standing for hours, it’s time to talk recovery! Here’s how we’re bouncin...
27/10/2025

Spring carnival is here, wearing high heels and standing for hours, it’s time to talk recovery!

Here’s how we’re bouncing back from our daring fashion choices:

Ice, Ice, Baby! 🧊

Give those tired feet some love with an ice pack. It’s the perfect way to reduce swelling and bring back that feeling of refreshment.

Elevate to Emancipate! 🖐️

Elevate your feet whenever you can. A few pillows under your heels while you binge-watch your favorite series can work wonders.

Stretch it Out! 🧘‍♂️

A little gentle stretching goes a long way. Focus on your calves and arches to ease those tensions.

Soak & Soothe 🛁

A warm Epsom salt bath can be your best friend. Dive in for a soak and let the magnesium work its magic.

Massage Magic! 💆‍♂️

Treat yourself to a foot massage. Whether it’s a professional one or a DIY session with some peppermint oil, your feet will thank you!

Remember, style might have its price, but recovery can be just as stylish! 😉✨

Strength training isn’t just about building muscles—it’s about building resilience. As a chiropractor, I can tell you th...
24/10/2025

Strength training isn’t just about building muscles—it’s about building resilience.

As a chiropractor, I can tell you that strong muscles support your spine and joints, making you less prone to injuries.

Let’s get stronger and stay unbreakable!

19/10/2025

Why should I worry about my tongue when I exercise?

The tongue is an incredible organ. It’s not only vital for eating, speaking and swallowing but it may also play a role in posture, breathing and potentially balance through its connections to various nerves, muscles and bony structures of the head, neck and face.

Low Resting Tongue postures halve repeatedly been found in people with a forward head posture, dental issues like crowding and pain in these areas. It will often also be seen in people with inefficient breathing patterns.

Conscious tongue elevation during exercise is a great first step to not only support your neck and train your tongue but it is also an avenue to better outcomes in training.

Book your appointment with Dr Randy to understand how to get on top of your niggles!





















Post-Marathon Glow-Up: 5 Recovery Tips You NeedYou crushed the marathon festival, whether you ran the full, half, 10km o...
13/10/2025

Post-Marathon Glow-Up: 5 Recovery Tips You Need

You crushed the marathon festival, whether you ran the full, half, 10km or 5km, now it’s time to treat your body like the champion it is. Here are 5 recovery essentials to bounce back stronger:

1️⃣ Hydrate Like a Hero - Replenish fluids lost during the race. Electrolytes > plain water for that deep rehydration.

2️⃣ Flush Those Muscles - Gentle massage, yoga, compression boots, foam rolling, or mobility work helps ease soreness and boost circulation.

3️⃣ Refuel Smart - Protein + carbs = muscle repair magic. Think eggs, oats, bananas, or a hearty smoothie. Glycogen stores can take 24h to replenish post endurance running.

4️⃣ Sleep = Superpower - Your body heals while you snooze. Aim for 8+ hours to maximize recovery. Listen to your body, if it needs the extra time plan ahead and get that early bed time in for a few days post run.

5️⃣ Active Recovery Wins - Light walks, swimming, or cycling keep blood flowing without stressing your joints. We usually recommend keeping it light in the week after a full or half marathon, but movement should definitely be on your bingo card.

Celebrate your finish line, but don’t forget: recovery is part of the race too 💪

✈️ Big news! Kylie is heading to Japan for a month of adventure, food, and some well deserved R&R 🇯🇵✨ She will be away f...
02/10/2025

✈️ Big news! Kylie is heading to Japan for a month of adventure, food, and some well deserved R&R 🇯🇵✨

She will be away from 30th October to November 30th, so if you’re needing treatment before or after, October and December bookings are filling fast — don’t wait! 💆‍♀️💪

Secure your spot now and keep your body moving at its best. Link in bio to book 🗓️

Why we don’t sell treatment packs at The Sports Recovery Hub…Because every body is different. No two people recover the ...
25/09/2025

Why we don’t sell treatment packs at The Sports Recovery Hub…

Because every body is different. No two people recover the same way, and no two treatments should ever be exactly the same.⁣⁣

We don’t believe in one-size-fits-all recovery plans or locking you into a set number of sessions. Instead, we tailor every treatment based on how you’re progressing — week by week, session by session.

Your body leads. We listen. 🤍

Real recovery is individual — and that’s exactly how we treat it.


















🏃‍♀️💧 Hydration Strategy for Peak Training Weeks – Melbourne Marathon Festival Prep 💧🏃‍♂️You’ve smashed your training, d...
12/09/2025

🏃‍♀️💧 Hydration Strategy for Peak Training Weeks – Melbourne Marathon Festival Prep 💧🏃‍♂️

You’ve smashed your training, dialed in your nutrition, and chugged 2–3L of water before your long run… but still feel sluggish, crampy, or dry-mouthed by kilometre 8? Let’s talk timing and strategy, not just volume.

Hydration isn’t a last-minute fix—it’s a 24–48 hour process. Here’s why:

🧠 Your body needs time to absorb and retain fluids. Slamming water an hour before your run can lead to bloating, bathroom breaks, and ironically—dehydration. Why? Because excess fluid without electrolytes or proper timing often gets flushed out before it’s useful.

📆 Start hydrating 1–2 days before your long run. Especially during peak weeks leading up to the Melbourne Half Marathon, your sweat rate is higher, your recovery demands are greater, and your hydration needs go beyond water.

🧂 Electrolytes matter. Sodium, potassium, and magnesium help your body hold onto water. Without them, you’re just diluting your system. Add a pinch of salt to meals, sip on electrolyte mixes, or include coconut water in your prep.

⏰ Pre-run hydration window:

24–48 hrs before: Steady intake of water + electrolytes

2–3 hrs before: 500–750ml fluid with sodium

During run: Sip every 15–20 mins if over 60 mins

Post-run: Rehydrate with a mix of water, sodium, and carbs

🔥 Pro tip: Monitor your urine colour. Pale straw = hydrated. Clear = overhydrated. Dark = dehydrated.

Peak weeks are where habits get locked in. Don’t just hydrate—strategize. Your finish line starts with your water bottle.

Reach out to us about we can help strategize a plan for race day and get you through the peak weeks!








4 Actions for Half Marathon Recovery: Four Weeks Out1. Listen to Your BodyPay close attention to how your muscles and jo...
10/09/2025

4 Actions for Half Marathon Recovery: Four Weeks Out

1. Listen to Your Body
Pay close attention to how your muscles and joints are feeling. Notice any persistent aches, fatigue, or tightness that could signal the need for extra care.

2. Prioritize Rest and Recovery
Incorporate rest days and active recovery sessions into your training plan. Activities like gentle stretching, yoga, or swimming can help your body repair and recharge.

3. Fuel and Hydrate Properly
Support your training with balanced nutrition and adequate hydration. Focus on whole foods, lean proteins, complex carbs, and plenty of water to keep your energy levels high.

4. Seek Professional Support
Don’t ignore warning signs. If you’re experiencing discomfort or want to ensure you’re in peak condition, reach out to the Sport Recovery Hub.

Contact us today to make sure you’re in optimal health for race day






















For anyone that's has been a patient of Teghans, our clinic director, they will know she's a huge Swift fan and may have...
29/08/2025

For anyone that's has been a patient of Teghans, our clinic director, they will know she's a huge Swift fan and may have spent her entire morning and two hours into her clinic shift last year trying to get tickets to the tour. So how could we not jump on this trend 🫣

Also thankyou to anyone who has watered our plants because they looked a little sad!🪴











💥 Why Injuries Come Back: The Cost of Incomplete Rehab 💥🧠 The Science Behind RecurrenceWhen patients stop rehab early or...
21/08/2025

💥 Why Injuries Come Back: The Cost of Incomplete Rehab 💥

🧠 The Science Behind Recurrence
When patients stop rehab early or skip key phases, they miss out on:

Neuromuscular retraining: The nervous system adapts slowly. Without consistent input, movement patterns stay dysfunctional.

🦴Tissue remodeling: Healing tissues need progressive loading to regain tensile strength. Without it, scar tissue remains weak and inflexible.

🏋‍♀️Motor control restoration: Compensatory habits (like arching your upper back to get full shoulder extension) persist unless actively retrained.

💪Strength symmetry: Imbalances between limbs or muscle groups increase re-injury risk.

Common reasons why injuries come back:

Missed Diagnosis
Initial injury not fully understood, leading to misdirected treatment

Unaddressed Root Causes Biomechanical or lifestyle factors left unresolved

Premature Discharge Patients stop rehab once pain subsides, before full recovery

Lack of Maintenance No follow-up or ongoing strength work post-rehab

Compensatory Patterns Nervous system retains protective movement habits

🧠 It takes 3 months for rehab programs to establish neurological rewiring and then continued stimulation to help maintain that those pathways.

📆Think of rehab as a 12-week progressive strength cycle:

Weeks 1–4: Restore range, reduce pain, activate stabilizers

Weeks 5–8: Build foundational strength, retrain movement patterns

Weeks 9–12+: Load tissue progressively, challenge coordination, restore resilience

Skipping phases is like leaving the gym halfway through a program—you don’t build the capacity needed to prevent relapse.

📈Consistency + Progression = Long-Term Recovery

Consistency builds neural pathways and tissue tolerance

Progression ensures adaptation and avoids plateaus

Ongoing reassessment allows for program updates as the body changes.

“Rehabilitation is not just about feeling better, it’s about becoming better equipped to handle stress, load and what life throws at you, does tightness and discomfort occure, sure but thats where recovery and maintenance management comes in” T.

Address

767 Old Calder Highway
Keilor, VIC
3036

Telephone

+61480645768

Website

https://www.thesportsrecoveryhub.com.au/#/about-tsrh/

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