In Balance Physio and Pilates

30/04/2026

Thinking about hitting the slopes 🤔 Time to get ski fit ready. Strengthen your core, work on balance and flexibility, and don't forget the importance of proper warm-up and cooldown routines. Stay injury free and enjoy every turn 💪 ⛷️

28/04/2026

A Talar dome injury, also known as an osteochondral lesion of the talus (OLT), is a condition that affects the cartilage and underlying bone of the talus bone in the ankle joint. The talus is a small bone that sits between the tibia (shinbone) and the calcaneus (heel bone), forming part of the ankle joint. It plays a crucial role in weight-bearing and movement of the foot.
If you think you have a Talar Dome injury click on the link below to book an appointment with one of our highly qualified physiotherapists today
https://tinyurl.com/3d9yk8ts

26/04/2026

24/04/2026

On ANZAC Day, we pause to honor and remember the bravery and sacrifice of the Australian and New Zealand Army Corps. From the shores of Gallipoli to today’s peacekeeping missions, their courage echoes through time. Let’s come together to reflect on their legacy and express our gratitude. Lest we forget. 🌺

23/04/2026

The Bulgarian lunge is a fantastic exercise for hips stability, gluteal strength and general lower limb control!

20/04/2026

• The second most prevalent athletic injury seen in sports.
• Mechanism of injury involves ankle inversion and often plantarflexion (foot rolls inwards/downwards) and results in stretching of the ankle ligament fibres
• The anterior talofibular ligament is the most commonly affected
• Symptoms may include audible snap, click or a feel of tearing at the time of injury, swelling, redness and bruising around the outside of the ankle.
• Pain is usually present with palpating the outside of the ankle, rolling the foot in and initially with walking.
• Initial management involves rest, ice compression and elevation (RICE) for the first 24-72 hours, depending on the severity of the injury.
• Anti-inflammatory medication can be useful in settling swelling.
• Strapping and crutches may be used to support the damaged ligaments and reduce the load on the ankle.
• X-rays will be taken if fracture is suspected.
• The second phase of management involves hands on treatment to restore full range of movement as well as a program of progressive balance and strength exercises for the ankle to improve control, protect the ankle and prevent injury recurrence.
• If you’ve suffered an ankle injury book in with one of our experienced Physiotherapists today to get you back on your feet as soon as possible!

https://tinyurl.com/3d9yk8ts

exercises

16/04/2026

A medial collateral ligament (MCL) injury is a common type of knee injury that affects the ligament on the inner side of the knee. The MCL is responsible for stabilizing the knee joint and preventing excessive sideways movement. When this ligament is damaged, it can result in pain, swelling, and instability in the knee.

If you have recently injured your MCL, click on the link below and book and assessment with one of our highly experienced physios today to get a plan to get your knee back In Balance, getting you safely back to doing the things that you love!
https://tinyurl.com/3d9yk8ts

13/04/2026

The glutes against the wall exercise is a fantastic higher level exercise for builiding strength in the glutes, hip and lower limb generally. Whether looking to improve strength and athletic performance or just as an end stage, high level rehab exercise for a range of conditions including knee pain or glute tendon injuries, this one should get your but burning!

09/04/2026

Osteoarthritis (OA) is a deterioration of the cartilage of the hip, resulting in inflammation, pain, and stiffness of the joint.
A degree of OA change is a normal part of ageing however several lifestyle, movement and genetic factors can accelerate the rate of change and symptoms experienced including;
o Being overweight.
o Poor biomechanics.
o lower limb weakness.
o History of trauma to the hip.
o Family history of OA
The symptoms of OA will vary depending on the severity of the condition but can include pain with weightbearing, stiffness, inflammation
Importantly, there is poor correlation between changes on imaging and symptoms experienced, and treatment often leads to significant improvements in pain and function.
Treatment involves activity modification to decrease overload to the joint and exercises to strengthen the hip and improve mechanics, in conjunction with manual therapy, medications, and advice on weight loss.
Evidence shows that exercise and physical activity are key to reducing inflammation and pain and improving function.
Your physio will guide you on the level of activity that is enough to challenge your muscles and joint, without flaring symptoms.
In more severe cases, joint replacement surgery may be required but should only be considered after failing to achieve adequate results with conservative management.

Stop putting up with pain and reduced function from hip OA. Click the link below to book an appointment with one of our expert physios today to get a plan to strengthen your hip and get you back doing the things you love!

https://tinyurl.com/3bv5a7ke

06/04/2026

Here are a few great ideas to help you progress your push ups 💪