Tablelands Sports & Spinal Physiotherapy

13/04/2026

🎈Happy Birthday to Keyton, our amazing Physiotherapy Assistant! Your dedication, compassion, and hard work keep us moving and motivated every day. Wishing you a year full of health, happiness, and big wins. 🎉🥳🎂

10/04/2026

🎉Yesterday the Tablelands Physio team celebrated our amazing physiotherapist Mark's birthday 🎉🎈
Always smiling, happy and positive and always going above and beyond to help wherever you can. You have a passion for helping your patients and the genuine care you show everyday is truly special.
Thank you for everything you do for us. We are so grateful to have you as part of our team. We hope you enjoyed your special lunch and cake and had a great birthday and we wish you all the best for a wonderful year ahead

07/04/2026

World Health Day is a good reminder that health is not built through quick fixes. It is built through habits. 🍎
As physios, we see this every day.👩‍⚕️

Better health rarely starts with doing more. It starts with doing what matters most, consistently:
💠walking a little more
💠 sitting a little less
💠building strength
💠improving balance
💠sleeping better
💠keeping joints and muscles moving

Pain does not always mean damage. Rest is not always the answer. And you do not need to wait until things get “bad enough” to start looking after your body. ❤️‍🩹

Physiotherapy is not just about treating injuries. It is about helping people stay active, independent, and confident in their everyday lives. 💪

Health is not about perfection. It is about capacity.

This World Health Day, focus less on hacks and more on habits your body will thank you for in 5, 10, and 20 years. 💚

03/04/2026

🐣🌸 Happy Easter from the Tablelands Team! 🌸🐣

Wishing you a joyful and relaxing Easter filled with happiness, laughter, and a few well-deserved treats 🍫💛

💠Please note, we will be closed on Good Friday and Easter Monday.
We return to normal opening hours on Tuesday 7th April.

From our team to you and your loved ones — may your day be bright, peaceful, and full of special moments. Stay safe on the roads if travelling to see loved ones or enjoying time away. 🐰

02/04/2026

🏆 PREMIERS 2025/26 🏆

Huge congratulations to Lachlan's Team and the St Pat’s Old Boys Cricket Club on being crowned BOIDC Premiers for 2025/26 last weekend 👏

A massive effort from all players, coaches, and supporters—this one is the result of hard work, determination, and true team spirit all season long 💪🏏

27/03/2026

Don’t forget — recovery starts as soon as your run finishes 🏃‍♀️💧🍌

Post-run recovery is about more than just resting. A few simple steps can help reduce soreness, improve performance, and get you ready for your next run. 💪

After your run:
✅Walk for 3–5 minutes to cool down
✅Stretch gently, holding each stretch for 20–30 seconds and repeating 2–3 times per side
✅Rehydrate with water, and add electrolytes if your run was long or sweaty
✅Refuel within 30–60 minutes — aim for carbohydrates to replace energy stores and protein to support muscle recovery
✅Get good sleep and give your body time to recover

Recovery helps reduce soreness, improve performance, and keep you consistent with your training.

If you’re dealing with ongoing tightness, niggles, or pain after running, it may be worth getting it assessed before it turns into a bigger issue.

25/03/2026

🤩Employee if the Month🤩

The Tablelands team would like to give a massive shout out to 2 of our amazing staff who we recently recognised as employees of the month 🏆

Big shout‑out to Mark — our maintenance superstar and go‑to guy for keeping things in top shape! 💪🔧

Tash is our admin star ⭐️ Always there to pick up the pieces and keep everything running smoothly when the team needs her most. We couldn’t do it without you! 🙌

We thank you both for everything you do, and we are so lucky to have you as part of our team. 🙏💚

24/03/2026

⚠️Running in the Lithgow Ridgy-Didge Trail Run this Saturday? ⚠️

👟How to prepare in the week leading up to a running event 👟

The week before a run is not the time to cram in extra training. It is the time to help your body feel fresh, recovered, and ready to perform. 💪

What to focus on in the final week:
💠Reduce your training load
Keep moving but avoid heavy sessions or big increases in distance. The goal is to arrive feeling fresh, not fatigued.
💠Keep some light running in
Easy runs can help maintain rhythm and confidence, but this is not the week to push for fitness gains.
💠Prioritise sleep
Try to get consistent, good-quality sleep during the week, not just the night before.
💠Hydrate well
Drink regularly across the week, especially if the weather is warm or you tend to sweat a lot.
💠Eat well and consistently
Make sure you are eating enough to support training and recovery. For longer events, carbohydrate intake becomes more important in the days leading up.
💠Stick with what you know
Avoid trying new shoes, new foods, or new recovery strategies right before the event.
💠Manage niggles early
If something feels tight, sore, or off, address it early rather than hoping it settles on its own.
💠Plan your event day
Know your start time, gear, warm-up, nutrition, and pacing plan so you are not rushing at the last minute.
The final week is about setting yourself up well — not doing more, but doing the right things. 🏃‍♂️🏃‍♀️

If pain, tightness, or recurring niggles are getting in the way of your running, our team can help you prepare well, move better, and stay consistent. 🏃‍♂️🏃‍♀️

20/03/2026

✨What a fantastic day out with our amazing team! 🙌

We enjoyed a beautiful lunch at Tarana Pub, food was delicious! 😋
To walk that lunch off, we headed up to Evans Crown Nature Reserve for a hike up the mountain, after lots of steps and rock climbing we reached the top to be greeted to some amazing views and photo opportunities. 💪🚶‍♂️‍➡️📸

We enjoyed plenty of laughs, and some great team building time together. It’s so important to step away from the clinic every now and then and just connect, recharge, and have a bit of fun 💙💚

✨Feeling very lucky to work alongside such a supportive, hardworking (and fun!) group of people – this team really is something special.🥰

Here’s to many more days like this! 🙌

20/03/2026

👣Balance Testing👣
Balance can decline as we get older, but the good news is balance can be improved with the right exercises and training.

Single-leg balance is a simple test often used in physiotherapy to help screen balance ability and falls risk.

It’s quick to try at home
✔️ Stand on one leg
✔️ Time how long you can hold the position

Improving balance is an important part of falls prevention and maintaining independence as we age.

✨We’re running a Falls Prevention + Osteoporosis Management class after Easter, focusing on improving strength, balance and confidence with movement.

To register your interest
📩 Email us at info@tablelandsphysio.com.au or
📞 Call the clinic at 63523131

18/03/2026