RX Physiotherapy Shellharbour

RX Physiotherapy Shellharbour | Driven to improve patients pain through education and movement |

Career Opportunities! Lower back pain and Temporomandibular joint disorders (TMJ) and (TMD).

Apply today!
🔗 rxphysioshellharbour.com.au/about-us/careers-rx-physiotherapy Come and experience the difference at Rx Physiotherapy in Lake Illawarra (Shellharbour region). We provide first class physiotherapy to all individuals including musculoskeletal injury diagnosis and rehabilitation, CTP, work cover rehabilitation, Athlete rehabilitation, education & guidance to prevent injuries, mobility assessments & flexibility advice. At RX Physiotherapy Shellharbour, we have a special interest in hyper mobility connective tissue (EDS, HSD, Marfans). As well as Physio Running assessments and rehabilitation.

Most people walk into a gym and hope they’re doing the right thing.But guessing your way through training comes with a c...
13/02/2026

Most people walk into a gym and hope they’re doing the right thing.

But guessing your way through training comes with a cost:
❌ Wasted time doing exercises that don’t match your goals
❌ Technique mistakes that turn into injuries
❌ Training hard, with no visible progress
❌ Program hopping because nothing feels like it’s working
❌ Getting overwhelmed and quitting altogether

That’s not a lack of motivation — that’s a lack of guidance.

A coach removes every one of those barriers.

Here’s what you get with a trainer who knows what they’re doing:
🔧 We identify what your body actually needs
📋 We build a plan that matches your goals — not someone else’s
⏱️ We save you HOURS every week by removing the guesswork
📈 You progress faster than you ever have on your own
💰 You avoid the expensive mistakes — injuries, setbacks, restarting for the 10th time

Think of it like this:
➡️ Training alone: effort without direction
➡️ Training with a coach: effort with RESULTS
You don’t need to learn programming, biomechanics, energy systems, or “what day is leg day?”

That’s our strength — let us use it.
Your only job is to show up.
We handle the rest.

👉 Click here to get started: https://hustlehuthealth.com.au/


Most people walk into a gym and hope they’re doing the right thing.But guessing your way through training comes with a c...
12/02/2026

Most people walk into a gym and hope they’re doing the right thing.

But guessing your way through training comes with a cost:
❌ Wasted time doing exercises that don’t match your goals
❌ Technique mistakes that turn into injuries
❌ Training hard, with no visible progress
❌ Program hopping because nothing feels like it’s working
❌ Getting overwhelmed and quitting altogether

That’s not a lack of motivation — that’s a lack of guidance.

A coach removes every one of those barriers.

Here’s what you get with a trainer who knows what they’re doing:
🔧 We identify what your body actually needs
📋 We build a plan that matches your goals — not someone else’s
⏱️ We save you HOURS every week by removing the guesswork
📈 You progress faster than you ever have on your own
💰 You avoid the expensive mistakes — injuries, setbacks, restarting for the 10th time

Think of it like this:
➡️ Training alone: effort without direction
➡️ Training with a coach: effort with RESULTS

You don’t need to learn programming, biomechanics, energy systems, or “what day is leg day?”

That’s our strength — let us use it.

Your only job is to show up.
We handle the rest.

👉 Click here to get started: https://hustlehuthealth.com.au/


11/02/2026

One of the biggest misconceptions about pain is that it automatically means damage.
Pain isn’t a scan.

It’s an ancient survival strategy — without it, we wouldn’t survive.

Pain exists to protect us. Just like the stress or anxiety response, it’s designed to keep us alive in the moment.

When the nervous system senses threat or uncertainty, it can amplify signals to encourage avoidance.

We all understand this with anxiety. When we’re anxious, the brain often hijacks our perception of reality and jumps to worst-case scenarios — not because they’re accurate, but because they’re protective.

Pain works in a similar way.

The body would rather create a strong pain response to stop movement right now than risk potential injury — even when tissues are safe.

That’s why scans don’t always reflect function.

We know many people have significant changes on imaging and no pain at all, while others have persistent pain with very little structural change.

This doesn’t mean pain should be ignored.

Acute pain and chronic pain require very different approaches.

Acute pain is often a signal of tissue irritation or injury and needs protection and appropriate care.

Chronic pain, however, is usually more about sensitivity, load tolerance, and how the nervous system has learned to respond over time.

Understanding the difference is critical — because it allows us to respect pain without being controlled by it, and to guide recovery in a way that’s safe, effective, and sustainable.

👉 Click here to get started: https://hustlehuthealth.com.au/


09/02/2026

An ACL injury doesn’t just affect your knee — it can hijack your future with fear and rushed decisions.

Here’s what the evidence actually shows:
• Early panic doesn’t improve outcomes
• Surgery decisions don’t need to be made in the first few days
• Strength, rehab, and time matter more than timelines

In Episode 1 of our ACL series, we slow the conversation down and explain what really happened inside your knee — and what actually comes next.

This is about informed decisions, not fear-based ones.

🎧 Listen now — EP 1: ACL Injury: What Actually Happened & What Comes Next on your favourite podcast platform.

08/02/2026

Your shoulder is the middle child of the golf swing.
If your thoracic spine won’t rotate and your hips won’t share the load,
your rotator cuff steps in like an overprotective bodyguard.

That’s when tendons get cranky.

👉 Tendons don’t hate movement.
They hate doing everything.

Good rehab isn’t “rest it forever.”
It’s teaching the rest of your body to pull its weight again.

Save this if your shoulder always cops the blame—or book in and let us share the load properly.


Emily is a Senior Physiotherapist with experience across musculoskeletal, neurological, orthopaedic, paediatric and wome...
05/02/2026

Emily is a Senior Physiotherapist with experience across musculoskeletal, neurological, orthopaedic, paediatric and women’s health physiotherapy, and she has completed APA Women’s Health Level 1 training.

Here’s something important that isn’t talked about enough:

👉 Pelvic floor issues are very common, affecting up to one in four women — with prevalence increasing with age (nearly 50% by age 80).
Common does not mean normal. And it does not mean untreatable.

Emily helps women with:

• Bladder or bowel leakage
• Pelvic floor dysfunction (tight, weak, painful or uncoordinated)
• Pregnancy & postnatal rehabilitation
• Pelvic pain, hip pain and low back pain linked to pelvic health
• Core dysfunction & abdominal separation
• Returning to exercise, sport or strength training safely
• Hypermobility, EDS/HSD & joint instability in women
• TMJ / jaw pain and whole-body biomechanics

What sets Emily apart is her lived experience with Ehlers-Danlos Syndrome (EDS). She understands complex bodies, chronic pain, and the frustration of not being heard — and brings that empathy into every session.

Her approach is:
✔️ Evidence-based
✔️ Structured but individualised
✔️ Strength-focused and practical
✔️ Designed for long-term confidence, not quick fixes

If something doesn’t feel right in your body — especially if you’ve been told it’s “just part of being a woman” — Emily can help.

Strong. Supported. In control.
That’s women’s health done properly.

👉 Click here to get started: https://hustlehuthealth.com.au/


Habit-building isn’t about intensity. It’s about sustainability.Most people don’t fail because they lack motivation — th...
04/02/2026

Habit-building isn’t about intensity. It’s about sustainability.

Most people don’t fail because they lack motivation — they fail because they expect perfection from day one.

Real, lasting change is built slowly.
Quietly.
Consistently.

The goal isn’t to overhaul your life overnight.
It’s to get 1% better.

That might look like:
• Signing up to the gym
• Showing up once a week
• Letting your body and nervous system adapt
• Adding more days only when it feels doable

If something feels overwhelming, that’s not a character flaw — it’s a sign you’re relying on willpower, not building a habit.

Habits stick when they:
✔ Fit into your real life
✔ Feel achievable, not exhausting
✔ Build confidence instead of pressure

Consistency beats perfection. Every time.

Start small. Build momentum. Let the process work for you — not against you.

👉 Click here to get started: https://hustlehuthealth.com.au/


Unsure if physiotherapy is right for you?We understand! That's why we've created our new 'Enquiry Call' service.Book in ...
02/02/2026

Unsure if physiotherapy is right for you?

We understand! That's why we've created our new 'Enquiry Call' service.

Book in today for a free 10-minute call with one of our highly experienced physiotherapists to see what they can do for you.

In this call they'll start to get an idea of your injury or pain, what triggers or aggravators might be presenting and advise on the next best steps for you.

Knee pain. Back pain. Chronic injury or acute. Whatever it is we're here to help.

Book in by calling 0423 252 749 or following the link below and selecting ENQUIRY CALL under the new clients section.

https://book.nookal.com/bookings/book/9c8b3d34-c1Ce-F1Cb-1A1e-B43bC4ddd5C9/practitioner

Unsure if physiotherapy is right for you?We understand. That’s why we’ve created our new Enquiry Call service.Book in to...
02/02/2026

Unsure if physiotherapy is right for you?
We understand. That’s why we’ve created our new Enquiry Call service.

Book in today for a free 10-minute call with one of our highly experienced physiotherapists to see what they can do for you.

In this call they’ll start to get an idea of your injury or pain, what triggers or aggravators might be presenting and advise on the next best steps for you.
Knee pain. Back pain. Chronic injury or acute. Whatever it is we’re here to help!
Book in by calling 0423 252 749 or following the link below and selecting equity call under the new clients section.

https://book.nookal.com/bookings/book/9c8b3d34-c1Ce-F1Cb-1A1e-B43bC4ddd5C9/practitioner

01/02/2026

Sometimes the best moments in the gym aren’t perfectly filmed… they’re the ones where everyone’s laughing, joking, and just being themselves.

At Hustle Hut Health, this is what real life looks like — our physios, trainers, and members showing up as humans first. We train hard, support each other, and don’t take ourselves too seriously along the way.

It’s a space where you’re welcomed by name, encouraged when things feel tough, and celebrated for every win — big or small. No egos, no pressure to be perfect, just good people working towards feeling stronger and healthier together.

If you’ve ever felt intimidated by gyms or unsure about physio, this is your reminder that it doesn’t have to be that way. We’re here to support you, laugh with you, and help you feel confident in your body. 💛

👉 Click here to get started: https://hustlehuthealth.com.au/


Recovery Starts With SleepYou don’t get stronger during training — you get stronger during recovery.And the most powerfu...
30/01/2026

Recovery Starts With Sleep

You don’t get stronger during training — you get stronger during recovery.
And the most powerful recovery tool you have is sleep.

Quality sleep supports muscle repair, joint health, hormone regulation, and nervous system recovery. Without it, progress slows, pain lingers, and fatigue compounds — no matter how good your program is.

A solid sleep routine matters:
• Consistent bed and wake times
• Low light in the evening
• Screens off before bed
• A calm wind-down ritual your body recognises

Sleep isn’t optional or “lazy.”
It’s the foundation that allows your training to actually work.

👉 Click here to get started: https://hustlehuthealth.com.au/

Most people train hard… but almost no one eats enough protein to actually build the muscle they want.And the research is...
28/01/2026

Most people train hard… but almost no one eats enough protein to actually build the muscle they want.

And the research is brutally clear 👇
📌 1.6–2.2 g of protein per kg per day is the evidence-based target

Supported by major peer-reviewed studies:
📖 Morton et al., 2018 – British Journal of Sports Medicine
➡️ ~1.6 g/kg/day maximises muscle protein synthesis
➡️ Up to 2.2 g/kg/day may offer additional benefit

Confirmed by updated reviews:
📖 Phillips & Van Loon, 2023 – Nutrients
📖 Jäger et al., 2022 – ISSN Position Stand

Conclusion: below ~1.6 g/kg/day = reduced hypertrophy, even with good training.
📌 You need 25–40g of protein per meal

Muscle protein synthesis requires hitting a per-meal threshold:
📖 Moore et al., 2009 – AJCN
📖 Witard et al., 2014 – Sports Medicine

Findings:
➡️ 25–40g of high-quality protein maximises MPS
➡️ “Saving it all for dinner” doesn’t work
Your body responds to protein doses, not just totals.
📌 Training creates the stimulus. Protein builds the muscle.

Two conditions must be met:
1️⃣ Near-failure training to recruit high-threshold motor units
(Supported by Schoenfeld et al., 2021 – Sports Medicine Meta-Analysis)
2️⃣ Adequate amino acids to rebuild the tissue
(Supported across all protein meta-analyses above)

No stimulus = no signal.
No protein = no growth.
Most people miss at least one.

🔥 Simple Translation:
To build muscle, you need:
✔️ Hard training that tells the body to adapt
✔️ Enough protein to actually make that adaptation happen

If not, you're basically telling your body:
“Grow… but with no materials.”
Muscle is expensive for the body to build — it won’t do it unless you fuel it.

⚠️ Disclaimer:
This post is not medical or health advice.
It is a summary of current peer-reviewed literature on protein intake and hypertrophy.
Always speak with your healthcare provider for personalised recommendations.

💥 Call to Action
Want your exact protein target calculated?
Tell me your weight — I’ll do the maths.

👉 Click here to get started: https://hustlehuthealth.com.au


Address

1/35 Shellharbour Road
Lake Illawarra, NSW
2528

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 6pm
Saturday 9am - 1pm

Telephone

+61423252749

Website

https://book.nookal.com/bookings/book/9c8b3d34-c1Ce-F1Cb-1A1e-B43bC4ddd5C9/practit

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