In Balance Physio and Pilates

02/02/2026

While Achilles injuries are not always quick to fully rehab, adherence to a fairly simple program of exercises and activity modification should result in quite significant functional improvements. Stop putting up with pain and dysfunction, Follow the link in below to book an appointment with one of our experienced physios to get back In
https://tinyurl.com/3d9yk8ts

31/01/2026

29/01/2026

Iliotibial Band (ITB) Syndrome is a common overuse injury causing pain on the outer side of the knee. Treat with rest, ice, stretching, and strengthening exercises. Proper running form and gradual training increase can help prevent it.

26/01/2026

• Knee Osteoarthritis (OA) is a deterioration of the cartilage covering of the knee joint.
• Some OA change is normal as we age however symptoms are affected by a range of factors such as being overweight, lower limb weakness or poor mechanics, history of trauma to the knee or a family history of OA among others.
• Symptoms include pain, swelling and stiffness of the knee along with possible clicking, grinding, or clunking of the joint.
• Importantly, while Xray is often used to diagnose OA, there has been shown to be quite a poor correlation between changes on imaging and the degree of symptoms experienced.
• Treatment generally involves education, activity modification to avoid joint overload and exercises to strengthen the leg and improve mechanics.
• This may be done in conjunction with other adjuncts such as manual therapy, medications, taping, bracing and advice on weight loss.
• High-level evidence shows that exercise and physical activity are key to reducing inflammation and pain and improving function.
• In more severe cases, joint replacement surgery may be required but should only be considered after failing to achieve adequate results with conservative management.
• Recent studies have shown that up to 30% of those waiting for joint replacement surgery opted out of surgery after undertaking an appropriate course of exercise due to the improvement in their symptoms and function.
• Stop putting up with pain and reduced function from knee OA. Book an appointment with one of our expert physios today to get a plan to strengthen your knee and get you back doing the things you love!

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25/01/2026

Happy Australia Day! Celebrating the land Down Under with family, mates, barbies and good vibes. Let's raise a toast to the sun, surf, and all things Aussie!

21/01/2026

Side lying Plie is a gluteal exercise with an increased focus on the hip stabilisers. It can be performed on light springs to avoid any joint overloading that may otherwise create too much pain to adequately work the muscles or can be done on heavier springs for high range strength work.

19/01/2026

• The rotator cuff muscles run from the shoulder blade to the ball of the shoulder and are crucial in fine control of shoulder movement.
• Rotator cuff injuries are common and may occur at any age.
• Young people tend to injure them traumatically, often in sport.
• Older populations tend to suffer more from overuse injuries, often related to weakness of the tendon tissue in the shoulder as we age.
• Cuff injuries range from short term overload, to chronic tendinopathy and tendon weakness, through to a frank tear of the tendon.
• Symptoms include;
-Shoulder pain and weakness.
-Limited range, particularly overhead.
-Pain with lifting, pushing or pulling.
• Accurate diagnosis of the type of cuff injury sustained is guided by key features in your history and a range of orthopaedic tests.
• Management can vary considerably, based on the degree of possible change to the tendon tissue.
• Initial management requires a degree of offload, however the degree and length of offload will vary considerably depending on the injury sustained.
• Following this, cuff tendons tend to respond well to a graduated loading program. In some cases large tears may require surgical review.
• It is important to address any possible postural or biomechanical issues to ensure appropriate loading to the tissue of the shoulder.
• Struggling with shoulder pain? Click on the link below and book an appointment today with one of our experienced physios to get an accurate diagnosis and plan to restore shoulder function and get you back doing what you love!
https://tinyurl.com/3d9yk8ts

14/01/2026

Dive into these 4 top stretches recommended by for all you swimmers out there! 🏊‍♂🏊 Remember, a well-stretched body reduces injury risk and boosts performance. So, make these stretches a part of your pre-swim routine whether you're part of the crew or training solo. Get your balance right with , .

11/01/2026

• Tennis elbow is a common injury seen in the clinic.
• While classically described as an injury to the tendon, we now know that there are a range of other pain producing structures which can contribute to the injury.
• The condition tends to develop in sports and occupations with high volumes of repetitive load to the elbow or with sudden increases in load.
• Symptoms generally include sharp pain on the outside of the elbow with gripping, lifting and prolonged use of the arm.
• Diagnosis is made easily in the clinic based on your history, presenting symptoms and using a battery of orthopedic tests.
• Weakness of the arm and decreased grip strength often develop due to the pain.
• Treatment will vary depending on the exact structures and mechanisms involved but will generally involve;
o Activity modification to decrease loads
o Stretch and release to the muscles around the elbow to restore joint mechanics
o A program of exercises to gradually load and strengthen the tendon and muscles of the elbow and upper arm.
o Acupuncture, ice, anti-inflammatory medication and bracing can all be helpful adjuncts to treatment.
• Stop putting up with elbow pain, click on the following link to book an appointment today with one of our highly experienced physios for an accurate diagnosis and a plan to get you pain free and back doing all you enjoy!

https://tinyurl.com/3d9yk8ts

08/01/2026

There are few better functional weights exercises than the time tested back squat! Check out this video for perfect form and technique. Keep squatting, keep growing! 💪

06/01/2026

• Plantar fasciitis is a common overuse injury characterised by pain underneath the arch and or heel.
• It’s common in runners and athletes, but also occurs in sedentary populations.
• Plantar fasciitis exists on a continuum and can be acute and short-lived, or if managed poorly, become chronic and degenerative, possibly persisting for years.
• Risk factors include sudden increases in training load, reduced lower limb strength and poor footwear choice among others.
• Diagnosis is generally quite easy, taking into account the clients history combined with a battery of tests such as pain provocation tests and palpation. Imaging is sometime useful but generally not necessary.
• Management includes a combination of activity modification, education, taping, progressive loading, and footwear changes amongst other adjuncts to therapy.
• While the condition is often poorly managed and protracted, adherence to a relatively simple rehab plan should result in significant reduction in pain and increase in function.
• If you have been suffering with plantar fasciitis, stop putting up with pain and reduced quality of life! Follow the link below to make an appointment with one of our highly experienced physios to get a plan to get you back In Balance and doing all the things you love!

https://tinyurl.com/3d9yk8ts