In Balance Physio and Pilates

11/11/2025

Here are 3 fantastic, advanced strength and control exercises for the lower limb. Whether recovering from injury and looking to return to sport, or just looking for some great exercises to improve lower limb control and performance, these are some great ideas to build into the weekly training routine.

08/11/2025

05/11/2025

• Ankle syndesmosis injury or high ankle sprain, occurs with damage to the fibrous tissue and ligaments just above the ankle where the long bones in the bottom of the leg meet.
• Damage to the syndesmosis results in instability of the lower leg with reduced range, balance and power.
• It tends to occur with forceful inward rotation of the lower leg while the foot is planted.
• Syndesmosis injuries are more common in contact sports with fast change of direction such as basketball, soccer and rugby.
• Common symptoms include pain and swelling above the ankle rather than the outside and pain on weightbearing that is decreased with compression.
• There may also be sharp pain with turning the foot out and bending the foot backwards. This is often associated with a feeling of instability and loss of power.
• Initial management of the injury involves offloading the ankle with taping, immobilisation in a boot and possibly crutches.
• This is followed by a graduated rehab program to restore range, power and control of the ankle and get you ready for return to sport.
• An X-ray may be required to rule out fractures and assess stability of the joint.
• Occasionally in the presence of severe tissue damage and or fractures, surgical repair needs to be considered.
• If you have suffered a significant ankle injury, click on the link below to make an appointment today to see one of our expert physios for advice on best management and a plan to get you back doing what you love.

https://tinyurl.com/3d9yk8ts

03/11/2025

With the end of the year fast approaching, your unused health fund entitlements are about to run out. We all pay so much in private health insurance, if you are putting up with pain or injury, follow the link https://tinyurl.com/3d9yk8ts to book an appointment today and make the most of your private health insurance!!

02/11/2025

Here are 3 simple but great shoulder exercises to maintain strength and control of the shoulder and help recover from, or prevent, injuries. Bullet proof your shoulder today!!

30/10/2025

• Frozen shoulder or adhesive capsulitis is a common between the ages of 40-60
• It affects 3-5% of the population and is more common in women
• it is generally understood to be an inflammatory process of the shoulder capsule which results in thickening and fibrosis.
• It generally occurs spontaneously but can also occur after surgery or trauma to the shoulder.
• While we are getting better at identifying features on ultrasound and MRI imaging that appear consistent with frozen shoulder, there is still not a validated form of imaging which can diagnose the condition.
• Diagnosis tends to be made clinically based on the presentation and physical examination.
• While often tricky to differentiate from other injuries to the shoulder in the very early stages, the clinical presentation as it progresses tends to be distinct.
• The condition can be broken into 4 phases;
• Painful Phase - where inflammation and synovitis have been triggered, the shoulder is very painful but not yet stiff.
• Freezing Phase - new fibrous tissue is laid down, resulting in increased stiffness but a gradual decrease in pain.
• Frozen Phase - the capsule retracts and is very stiff but generally not sore.
• Thawing Phase - spontaneous release of fibrosis and scaring of the joint and associated increase in mobility.
• Management of the conditions will; vary considerably depending on stage of the condition.
• In the early painful stages, managing inflammation is the primary focus and stretching is not advised.
• Anti- inflammatory medication and steroid injections in the early phases can be quite helpful.
• In the later, predominately stiff phases, stretching and joint mobilisaiton to restore range is encouraged.
• If you suspect you may be suffering from frozen shoulder, book an appointment today for an accurate diagnosis and plan to get you back to your best as quickly as possible!
https://tinyurl.com/3d9yk8ts

29/10/2025

The TRX alligator exercise is useful at build posture chain and back strength, whilst also challenging shoulder girdle control at varying angles.
This is very useful for individuals who perform work frequently above head or participate in water activities.

physio

23/10/2025

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 , .

21/10/2025

• Medial tibial stress syndrome is a common overuse injury that is characterised by pain at the inside border of the shin during exercise.
• It is common in runners and athletes, with a particularly high prevalence in runners and military personnel.
• Overload in this area can either be acute and short-lived or can become chronic and possibly move towards a stress fracture.
• Risk factors include sudden increases in training or changes in terrain, poor lower limb mechanics, increased BMI, and poor footwear choice among others.
• Your history combined with a range of tests such as pain provocation tests and palpation of the sore area will help to diagnose medial tibial stress syndrome.
• Management is a combination of activity modification, education and progressive loading, amongst other adjuncts to therapy such as soft tissue release and possible footwear changes.
• If you are experiencing shin pain, click on the link below and book now with one of the expert physios at In Balance Physiotherapy and Pilates to get a plan to get you back In Balance!
https://tinyurl.com/3d9yk8ts