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.

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


Laura, our senior physiotherapist, has officially been part of the RX Physiotherapy & Hustle Hut Health team for over a ...
25/01/2026

Laura, our senior physiotherapist, has officially been part of the RX Physiotherapy & Hustle Hut Health team for over a year — and we couldn’t be more grateful to have her 🥹💛

From the warmth she brings into the clinic to the calm, thoughtful way she supports every person she works with, Laura has become a deeply trusted and valued part of our community.

Despite being with us just two days per week, Laura has supported you through over 700 appointments in that time — an incredible reflection of her commitment, consistency, and genuine care 👏✨

With 6 years of experience across hospital, private practice, community, and sports settings, Laura began her career at Wollongong Hospital before heading to Sydney to expand her skills in musculoskeletal and neurological rehab, community-based care, and strength & conditioning ⚡⚽ She’s now back in the Illawarra, passionate about supporting her local community again.

Laura’s approach is centred around you — what matters to you, what you want to achieve, and how your condition impacts your life. She focuses on meaningful, long-term outcomes through a blend of hands-on therapy, strength training, pain management, education, and personalised rehab programs 💪🧠

She has a strong interest in supporting people with EDS & HSD, extensive experience working with NDIS participants, and specialises in TMJ / jaw dysfunction, helping clients reduce pain and move with confidence again 🤍

Outside the clinic, you’ll find Laura hiking mountains 🏔️, writing music 🎶, playing soccer ⚽, or training for the occasional triathlon or running event 🏃‍♀️

Whether you’re managing pain, recovering from injury, or navigating complex conditions, Laura supports all joints and musculoskeletal concerns with structure, clarity, and genuine care.

We feel incredibly lucky to have her on our team — and we know many of you feel the same 💫
Thank you for being part of our community and trusting us with your care.

👇 Drop a 💛 in the comments if Laura has helped you along your journey!


💧 Hydration isn’t just water — it’s electrolytes too. When you’re training hard, sweating buckets, or pushing your limit...
23/01/2026

💧 Hydration isn’t just water — it’s electrolytes too. When you’re training hard, sweating buckets, or pushing your limits, plain water can only go so far. Your body needs key minerals like sodium, potassium, and magnesium to:

✅ Maintain fluid balance
✅ Support muscle function & nerve signalling
✅ Reduce fatigue and cramping
✅ Aid recovery after long or intense sessions

That’s where electrolytes come in — they help your body actually use the water you’re drinking.

We love using brands like LMNT Zero Sugar Electrolytes at HHH because LMNT delivers a high-electrolyte, zero-sugar formula that’s free from junk fillers and artificial colours — just what your body needs to stay balanced.

👉 Each stick delivers a science-backed dose of:
• ~1000mg sodium — to replace what you lose in sweat
• ~200mg potassium — for fluid balance & muscle function
• ~60mg magnesium — for recovery & relaxation
All with no added sugar.
LMNT

Whether you’re hitting PBs in the gym, training for a long run, or sweating through summer workouts, mix one into your water before, during, or after your session and feel the difference. 💦💪

Stay hydrated, stay salty — and keep smashing your goals. 🙌

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

Your body is smart.It only builds muscle when it thinks it needs to — when the load, tension, and fatigue signal “we hav...
21/01/2026

Your body is smart.

It only builds muscle when it thinks it needs to — when the load, tension, and fatigue signal “we have to get stronger than this.”

If your training is comfortable…
If your sets end when they start to burn…
If you avoid the last few reps where everything shakes —
👉 Your muscles have no biological reason to change.

Muscle grows from stress it must adapt to survive.
Not punishment.
Not ego lifting.

Just controlled, progressive intensity — the kind that challenges your limits without breaking you.

The people who transform their bodies aren’t lucky.

They’re intentional.
They show up.
They push when most people stop.
They understand that growth doesn’t come from comfort — it comes from adaptation.

So ask yourself this week:
Did you train in a way that gives your body a reason to grow?
If not — start now.

Your future strength is built rep by rep.

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

Some days, it’s not the training that lifts the room — it’s the people.Jack Dowsher walked in wearing this jumper and wi...
19/01/2026

Some days, it’s not the training that lifts the room — it’s the people.

Jack Dowsher walked in wearing this jumper and without even trying, shifted the whole energy of the gym.

Front: “You are enough.”
Back: “Dear person behind me, the world is a better place with you in it.”

Simple. Quiet. Powerful.
A reminder we didn’t know we needed — but absolutely did.

In a space built around strength, performance, and progress, it was a moment of humanity that lightened our entire day.

Thanks, Jack.
More of this energy, always. 💛

18/01/2026

What is a physiotherapist?

As Physiotherapists, we’re body mechanics, trained to spot dysfunction and offer solutions that empower you to live your best life. Your body, in its infinite wisdom, creates short-term compensation strategies to protect and assist you in meeting the demands of your life. However, over time, these strategies can lead to dysfunction.

Your body’s primary concern is survival in the moment, but for long-term vitality, you need the power of education to consciously program it for optimal performance.

This isn’t solely about sports or performance; it’s about enhancing your day-to-day existence. Consider this: something as simple as using your hands to stand from a chair can eventually leave you reliant on support. It’s the difference between living independently or not as you age. Or the strategy of using your lower back muscles in a deadlift results in chronic pain and dysfunction.

Our mission is to educate you on nurturing your body, fortifying it to meet the unique demands of your life—whether that’s excelling in high-level sports or navigating everyday functions.

We’re not the clinic that keeps you coming back weekly indefinitely. Our aim is to equip you with the tools to enjoy movement without the burden of pain. We don’t make promises of complete pain eradication because evidence demonstrates that pain isn’t always correlated with function.

Rather, it’s a signal your body employs to protect you. As your biomechanics improve, this warning signal diminishes, granting you the freedom to tackle tasks with greater ease.

This can all be summed up in :
We’re here to ensure you thrive—not just survive.

Let us uncover what is holding you back! Book in today through our website today!

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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