Solutions 4 Wellbeing

22/01/2026

22/01/2026

Small food swaps, big recovery wins — from your Kiama dietitian! 🍽️💪 Try these 4 simple swaps to support inflammation control, muscle repair and better energy for surfing and coastal walks: 1) Swap white rice for quinoa or brown rice for extra protein and fibre to help steady energy between sessions. 2) Replace sugary breakfast cereal with Greek yogurt, berries and a sprinkle of nuts for protein and antioxidants that aid recovery. 3) Trade processed ham or salami in sandwiches for grilled chicken or canned salmon to boost omega‑3s for inflammation support. 4) Swap sugary sports drinks for coconut water or water with a squeeze of lemon and a pinch of salt to rehydrate without the crash. Want tailored meal ideas and portion guidance? Our in‑house dietitian at Solutions4Wellbeing works with our integrated clinical team to create personalised plans that speed recovery and boost performance. Ready to feel better between sessions? Book a consult: https://wix.to/U4oxeEl

21/01/2026

We love helping neighbours get back to what matters most. At our one‑stop clinic at 18/106 Terralong Street, Kiama, we combined physiotherapy, exercise physiology and dietetics to help a local resident reduce chronic knee pain by 60%, regain full mobility and return to work four weeks earlier than expected. Coordinated treatment, clear goals and modern facilities made the difference. Ready to see what integrated care can do for you? Book an appointment today: https://wix.to/ihUFH4j 👋🏃‍♀️💪

21/01/2026

Recovering from injury or improving your well-being doesn’t have to be overwhelming! At Solutions4Wellbeing in Kiama, we combine expert advice with the right recovery gym tools to help you regain strength safely and effectively. From resistance bands to balance boards, discover how tailored, gentle workouts can make a big difference in your rehabilitation journey. Ready to take control of your health with a supportive team by your side? Let’s do this together! 💪🌿

When it comes to getting back on your feet after an injury or simply improving your overall well-being, using recovery gym tools can make a world of difference. But how do you make sure you’re using them right? I’ve been there, and I know it can feel a bit overwhelming at first. Don’t worry! T...

20/01/2026

Keep moving in Kiama with fewer aches and more get-up-and-go! Our Solutions 4 Wellbeing team (physio + exercise physiology) put together a short, practical checklist for walkers, surfers and gym-goers around Terralong Street and nearby beaches: 1) 5–10 min dynamic warm-up before activity — leg swings, arm circles, hip hinges. 2) Add single-leg balance drills twice a week to reduce ankle and knee knocks. 3) Foam-roll tight calves and quads after long surf or walks. 4) Gradually increase load — 10% rule — to avoid flare-ups. 5) Prioritise sleep, hydration and protein for recovery. Simple, evidence-based moves from our multidisciplinary team can keep you active year-round. Want a personalised plan for Kiama living? Visit us: https://wix.to/4ERNWoZ

19/01/2026

Getting weekend-ready, Kiama! Ready for beach walks, gardening or a surf? Try this short 4-move mobility routine to keep you moving safely — recommended by our clinic team at Solutions4Wellbeing. 1) Ankle circles — Physio: improves balance and foot mobility for rocky beach walks. 2) Hip openers (standing leg swings) — Exercise Physiologist: boosts hip range for gardening and bending. 3) Thoracic rotations (seated or standing) — Physio: enhances upper back mobility for reaching and paddling. 4) Mini squat to calf raise — Exercise Physiologist: builds leg strength and ankle stability for stairs and uneven paths. Want these tailored to you? We’ll personalise it based on your goals and local activities. Book a consult with us at https://wix.to/JhouSud — see you in Kiama at 18/106 Terralong Street! 😊

18/01/2026

Kiama friends — want faster healing and better training results? Our dietitians and physiotherapists work together to personalise your plan. 3 quick nutrition adjustments that help rehab and fitness: 1) Protein timing: aim for 20–30g high-quality protein within 30–60 minutes after exercise or therapy to support muscle repair. 2) Anti-inflammatory choices: add oily fish, berries, leafy greens and turmeric to meals to reduce inflammation and aid recovery. 3) Smart hydration: sip regularly, include electrolytes after heavy sweat sessions, and prioritise fluids before and after sessions. Our multidisciplinary team at Solutions4Wellbeing coordinates nutrition with exercise therapy so you recover faster and train smarter. Ready to tailor a plan for Kiama’s unique lifestyle? Book a consult: https://wix.to/WnCfdkk

15/01/2026

From first steps to stronger strides — meet your team at Solutions4Wellbeing in Kiama. We guide you through a coordinated rehab journey with physio, exercise physiology and dietetics all under one roof. See measurable wins: improved mobility, less pain, increased strength — faster recovery because your care is connected. Ready to start? Book a chat with us at https://wix.to/d3akpJk or drop by 18/106 Terralong Street, Kiama NSW. Together we’ll celebrate every milestone! 💪😊

14/01/2026

Kiama locals — want to stay active with less downtime? Here are three practical injury-prevention tips from our allied health team at Solutions4Wellbeing, delivered right from our Terralong Street clinic: 1) Strengthen the core and glutes to protect your lower back — short daily exercises cut flare-ups and speed recovery. 2) Add progressive eccentric loading for hamstring health — controlled lengthening builds resilience for running and gardening. 3) Improve ankle proprioception with balance drills — fewer sprains, safer returns to sport. Our physiotherapists and exercise physiologists combine hands-on care with tailored exercise plans and modern facilities to get you back to what you love, sooner. Want a personalised plan for life in Kiama? Book a consult: https://wix.to/06sNCnS

13/01/2026

Kiama neighbours — how are you moving today? We see a few injuries more than others at our Terralong Street clinic, and simple steps can help you avoid them. 1) Lower back pain — build core strength and lift with your knees, not your back. 2) Knee pain (runner’s/patellofemoral) — reduce sudden mileage jumps and strengthen quads and hips. 3) Shoulder strain — improve posture and include scapular stabilisers in your routine. 4) Ankle sprains — progress balance training and wear supportive shoes on uneven paths. 5) Tennis/golfer’s elbow — manage load, use graded strengthening and rest when sore. Our physiotherapists and exercise physiologists coordinate care so you get a clear plan and fewer setbacks. Pop in to Solutions 4 Wellbeing on Terralong Street or book online to get tailored advice — we’re here to help! https://wix.to/qnOgolT

12/01/2026

Want to stay active around Kiama without setback? Our exercise physiologists use simple science — progressive overload and smart recovery — to build resilience, reduce pain flare-ups and improve everyday movement. We start small, increase load safely, and schedule recovery so gains stick. Curious what that looks like? A sample session: Beginner — gentle 20-minute strength + 10-minute walk; Intermediate — 30-minute resisted circuit + balance work; Advanced — targeted strength sets with sport-specific drills. Every plan is personalised within our one‑stop multidisciplinary clinic to match your goals and life in Kiama. Ready to move better and stay active? Book a consult with us: https://wix.to/Ouzfn9C

12/01/2026

Feeling overwhelmed by healthy living? It doesn’t have to be complicated or boring! At Solutions4Wellbeing in Kiama, we believe small, steady steps add up to big health wins. Whether you’re recovering from injury or just want more energy, our holistic tips on nutrition, exercise, and recovery will help you build a balanced lifestyle you enjoy. Come join our community and make health a daily joy! 🌿💪💬

Living a healthy lifestyle can sometimes feel overwhelming, right? But it doesn’t have to be complicated or boring. I’ve learned that small, consistent changes can make a huge difference. Whether you’re recovering from an injury, trying to boost your energy, or just want to feel better day-to-...