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Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8am - 7pm Thursday 8am - 7pm Friday 8am - 7pm Saturday 8am - 3pm

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Physiofirst Sylvania, 108 Karimbla Road, Miranda (2025)

27/10/2025

❓What are Shoulder Bursae?

Bursae are small fluid-filled sacs that surround the shoulder joint. Their job is to help your shoulder move smoothly by reducing friction between tendons and bone. When one of these sacs becomes inflamed, it’s called bursitis, and it’s one of the most common causes of shoulder pain.

The Main Shoulder Bursae:
Subacromial bursa
Subdeltoid bursa
Subcoracoid bursa
Subscapularis bursa

The subacromial bursa is the most commonly affected. It sits under the tip of your shoulder blade (acromion) and above the rotator cuff tendons. It cushions movement when you lift, reach or rotate your arm. If the space gets too tight or overloaded, it can become irritated.

Why Does Subacromial Bursitis Happen?

🏊 Repetitive overhead movements (household tasks, swimming, throwing, lifting)
🪑 Rounded shoulders or slouched posture
💪 Weak rotator cuff or shoulder blade stabilisers
📦 Sudden overload or trauma (lifting heavy, falls, accidents)

Common Signs & Symptoms
⚡ Pain at the front or outside of the shoulder
🙆 Pain reaching overhead, out to the side, or behind your back
🌙 Night pain when lying on the sore shoulder
🌀 Stiffness or “catching” sensation
🚫 Reduced range of motion

How Physio Can Help
🤲 Hands-on treatment to relieve pain
🧘 Mobility exercises to free up movement
🏋️ Strengthening for rotator cuff & shoulder blade muscles
❄️ Education on managing inflammation → activity pacing, ice, relative rest
📏 Posture & load advice to protect your shoulder

✅ Step-by-step plan for a safe return to work, sport & daily life

Key Takeaway

Subacromial bursitis is common but treatable. With the right physio care, you can settle the pain, restore movement, and build strength so you can get back to doing what you love.

📞 Need help with shoulder pain? Call us at 02 9544 8444 or book online via Online Bookings - PhysioFirst.

20/10/2025

What is Ankle Proprioception?

Proprioception is your body’s ability to sense where a joint is in space without looking. At the ankle, this “joint awareness” comes from sensors in the ligaments, tendons, and muscles that feed information to your brain to keep you balanced and stable.

Why It Matters for Injury Prevention

⚖️ Balance & Stability: Good proprioception means your ankle muscles can react quickly to stop your foot from rolling too far.

🤕 After Injury: An ankle sprain can “switch off” some of these sensors, slowing down your reflexes.

🔄 Re-Injury Risk: If proprioception isn’t retrained, you’re more likely to keep rolling your ankle (chronic ankle instability).
What the Research Shows

📊 Training ankle proprioception through balance and stability exercises (like standing on one leg, wobble boards, or hopping drills) can reduce the risk of re-spraining your ankle by 30–40%.

Takeaway: Proprioception is your ankle’s “early warning system.” Keeping it sharp with balance training helps you stay stable, recover well, and prevent future injuries.

📞 Need help improving balance and stability? Call us at 02 9544 8444 or book online via Online Bookings - PhysioFirst.

13/10/2025

20 Hours a Year = Better Care For You

We never stop learning, so we can keep helping you!

Did you know? All of our physiotherapists complete at least 20 hours of professional development every year as part of our registration requirements.

We achieve this ongoing education through:

✅ Staying up to date with the latest research and evidence

✅ Online webinars + courses

✅ F2F Workshops

✅ Attending professional conferences

💡 Why? Because we’re committed to making sure you receive the highest quality, evidence-based care every time you visit us.

📞 Need expert care backed by ongoing education? Call us at 02 9544 8444 or book online via Online Bookings - PhysioFirst.

10/10/2025

📢 Changes to Medicare Chronic Condition Plans – What You Need to Know

If you have a chronic medical condition (present for at least 6 months), you may be eligible for up to 5 partially rebated allied health sessions per calendar year under a GP Chronic Condition Management Plan (GPCCMP).

🔄 What’s Changing?

GPCCMP is replacing Chronic Disease Management Plan (CDM) and Enhanced Primary Care Plans (EPC).

📝 A standard referral letter will now replace the old CDM/EPC forms. Your GP will include the health discipline, number of sessions, and relevant medical history in this referral.

📅 Referrals made before 1 July 2025 under CDM or EPC plans will remain valid until either all services have been used, or for 2 years from the date of referral (whichever comes first).
💡 Using Your Plan at PhysioFirst
Our physiotherapists accept GPCCMP referrals. Please note:

✔️ We are not a bulk billing practice, so a gap fee applies.

✔️ You cannot claim both Medicare and private health for the same service.

✔️ Once you’ve used your Medicare sessions, you can switch back to claiming under private health insurance.
📞 If you’d like more information about using your GPCCMP at PhysioFirst, give our team a call on 02 9544 8444 - we’re here to help

08/10/2025

Posture Series Pt. 3 – Gym Strengthening for Scapular Stability 💪🏋️‍♂️

Building strong scapular stabilisers is key for posture, injury prevention & upper body strength. Try these 4 exercises:

1️⃣ Seated Cable Row
Sit upright, chest tall.
Pull handles back, keeping elbows close to sides.
Don’t shrug

➡️ keep shoulders relaxed, pulling shoulder blades down.
10 reps x 2-3 sets

2️⃣ Single Arm Cable Row
Stand tall, slight bend in knees, core tight.
Pull handle back keeping elbow close to body.
Focus on squeezing shoulder blade.
10 reps each arm x 2-3 sets

3️⃣ Straight Arm Cable Pulldown
Arms straight, pull bar down to hips.
Keep core tight, avoid arching your back.
10 reps x 2-3 sets

➡️ Progression: Hinge forward at hips for greater working range.

4️⃣ Forearm Plank
Elbows under shoulders.
Keep body in a straight line.

Engage core + squeeze shoulder blades gently.

Hold 20-40 secs x 2–3 times.

💡 Tip: If holding on your toes is too challenging, start in a modified position, resting your knees on the floor.

Keep movements controlled. Quality > weight. ✅

Add into your gym routine to support better posture & stronger shoulders!

Have you tried these moves yet? Save this post for your next gym session & let us know how your shoulders feel after! 🔥

📞 Want expert guidance? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

24/09/2025

🔥 Quick Fire Qs with Niki 🔥

Time to get to know our clinic manager a little better — 3 questions, no time to think!

💬 Favourite footy team?
When at work I have to follow the Raiders of course 😆

💬 If you weren’t in your current role, what would you be?
A teacher, but would love to do sports nutrition too!

💬 Pineapple on pizza – yay or nay?
Yay! Sorry Con, 2 against 1 🍍😋

📞 Want to meet the team? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

17/09/2025

Did you know physiotherapy can be done in the pool? 🏊‍♀️💧

𝐂𝐚𝐬𝐞 𝐒𝐭𝐮𝐝𝐲: 𝐉𝐚𝐧’𝐬 𝐇𝐲𝐝𝐫𝐨𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 𝐰𝐢𝐭𝐡 𝐌𝐒

Jan lives with Multiple Sclerosis (MS) – a condition where the immune system attacks the protective covering around nerves. This can lead to symptoms such as muscle weakness, fatigue, balance difficulties and changes in walking patterns.

𝐈𝐦𝐩𝐚𝐢𝐫𝐦𝐞𝐧𝐭𝐬:
When Jan came to us, she was experiencing:
⚠️ Balance deficits with a high risk of falls
⚠️ Reduced strength in both her legs and arms
⚠️ Slowed and altered walking pattern

𝐒𝐨𝐥𝐮𝐭𝐢𝐨𝐧:
To help Jan move safely while still being challenged, we commenced hydrotherapy.
The water provided:
🌊 A safe environment with less risk of falling
💪 Natural resistance to make exercises more effective
We also used pool equipment like water weights and noodles to further target her strength and balance.

𝐑𝐞𝐬𝐮𝐥𝐭:
With consistent hydrotherapy sessions, Jan has achieved:
✅ Improved strength and balance
✅ Increased confidence walking around her home and community
✅ Fewer falls
✅ A higher baseline of strength – meaning she is now ready to progress to land-based strength and balance training in the gym for even greater functional outcomes

Hydrotherapy has been an incredible stepping stone in Jan’s journey, showing just how powerful water-based rehab can be 💙🌟

📞 Want to know if hydrotherapy could help you? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

10/09/2025

🤔 Ever twisted your knee and wondered what actually happened?
It could be a knee ligament sprain.

Your knee has 4 important ligaments that act like strong ropes to keep the joint stable:
🦵 ACL (Anterior Cruciate Ligament) – stops the shin moving too far forward
🦵 PCL (Posterior Cruciate Ligament) – stops the shin moving too far back
🦵 MCL (Medial Collateral Ligament) – supports the inside of the knee
🦵 LCL (Lateral Collateral Ligament) – supports the outside of the knee

A sprain happens when one of these ligaments gets stretched or torn – usually from twisting, landing awkwardly, sudden changes of direction, or contact during sport. ⚽🏉

What it can feel like:
❌ Pain at the time of injury
❌ Swelling or stiffness
❌ Bruising
❌ Knee feeling weak or like it might "give way"

Physio can help by:
✅ Settling pain & swelling
✅ Getting your movement back
✅ Building strength, balance & stability
✅ Guiding a safe return to sport or daily activity

Recovery time depends on which ligament is injured and how severe it is – from a few weeks for mild sprains to a few months for more significant ones.

If you hear a “pop,” your knee swells quickly, or your knee feels unstable, it’s best to get it checked!

📞 Need help managing knee pain? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

08/09/2025

Who’s got the better balance – Con vs Elisabeth? ⚖️👟

We’re putting ourselves to the test with the “Old Man” Test – a simple challenge that assesses balance, flexibility and strength! 💪
The rules are:

1️⃣ Stand barefoot on a stable surface
2️⃣ Balance on one leg
3️⃣ Bend over, putting on your sock and shoe - this includes tying laces!
4️⃣ Repeat with the other foot.
Sounds easy… until you try it! When trying this at home, be sure to stand near a wall in case you need to reach out for support. 🧱
👉 Think you can beat us? Give it a go and tag us in your attempt!

27/08/2025

𝐐𝐮𝐢𝐜𝐤 𝐅𝐢𝐫𝐞 𝐐𝐬 𝐰𝐢𝐭𝐡 𝐄𝐥𝐢𝐬𝐚𝐛𝐞𝐭𝐡

Now it’s Elisabeth’s turn in the hot seat! Here’s a little peek behind the scenes…

𝐅𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐟𝐨𝐨𝐭𝐲 𝐭𝐞𝐚𝐦?
St. George Illawarra Dragons — through the highs and the heartbreaks!

𝐈𝐟 𝐲𝐨𝐮 𝐰𝐞𝐫𝐞𝐧'𝐭 𝐚 𝐩𝐡𝐲𝐬𝐢𝐨, 𝐰𝐡𝐚𝐭 𝐰𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐛𝐞?
A florist! Swapping rehab plans for roses

𝐏𝐢𝐧𝐞𝐚𝐩𝐩𝐥𝐞 𝐨𝐧 𝐩𝐢𝐳𝐳𝐚 – 𝐲𝐚𝐲 𝐨𝐫 𝐧𝐚𝐲?
YAY! Don’t knock the sweet + savoury combo!

Think you can guess what the next team member will say? Drop your predictions below 🌟

📞 Want to meet the team? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

20/08/2025

Tight lower back? These 4 gentle stretches can help 𝐫𝐞𝐥𝐢𝐞𝐯𝐞 𝐭𝐞𝐧𝐬𝐢𝐨𝐧 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐦𝐨𝐯𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐜𝐨𝐦𝐟𝐨𝐫𝐭𝐚𝐛𝐥𝐲 💪

𝟏. 𝐌𝐜𝐊𝐞𝐧𝐳𝐢𝐞 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧 (𝐏𝐫𝐨𝐧𝐞 𝐏𝐫𝐞𝐬𝐬-𝐔𝐩)

Lie face down, hands under shoulders. Gently press into your hands to lift your chest while keeping hips on the floor. Only go as far as comfortable. Hold for a few seconds, repeat 5–10 times.

𝟐. 𝐂𝐡𝐢𝐥𝐝’𝐬 𝐏𝐨𝐬𝐞

Sink your hips back towards your heels, reach your arms forward and let your forehead rest. Breathe deeply for 30 seconds.

𝟑. 𝐊𝐧𝐞𝐞 𝐇𝐮𝐠𝐬 𝐰𝐢𝐭𝐡 𝐑𝐨𝐜𝐤𝐢𝐧𝐠

Lie on your back and gently hug both knees into your chest. Rock forward and backward and/or side to side. Hold for 30 seconds.

𝟒. 𝐅𝐢𝐠𝐮𝐫𝐞 𝟒 𝐆𝐥𝐮𝐭𝐞 𝐒𝐭𝐫𝐞𝐭𝐜𝐡

Cross one ankle over the opposite knee. Gently pull the supporting leg toward your chest until you feel a stretch through the glute. Hold 20–30 seconds each side.

Try this sequence daily or as needed to gently relieve lower back tightness.

As always, stay within a 𝐩𝐚𝐢𝐧-𝐟𝐫𝐞𝐞 𝐫𝐚𝐧𝐠𝐞 and check with your physio if symptoms persist.

📞 Need help managing back pain? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

13/08/2025

Just finished City2Surf? Here’s what to watch out for! 🏃‍♀️🎉

𝐂𝐢𝐭𝐲𝟐𝐒𝐮𝐫𝐟 𝐢𝐬 𝐚𝐧 𝐢𝐧𝐜𝐫𝐞𝐝𝐢𝐛𝐥𝐞 𝐚𝐜𝐡𝐢𝐞𝐯𝐞𝐦𝐞𝐧𝐭 – but all that downhill running, hills (hello, Heartbreak Hill!) and pavement pounding can sometimes leave your body feeling worse for wear.

Here are some common post-race injuries we see after the event:

🦵 𝐊𝐧𝐞𝐞 𝐩𝐚𝐢𝐧 (𝐏𝐚𝐭𝐞𝐥𝐥𝐨𝐟𝐞𝐦𝐨𝐫𝐚𝐥 𝐩𝐚𝐢𝐧) – Often from overuse, poor tracking, or lack of quad/glute control.
👣 𝐏𝐥𝐚𝐧𝐭𝐚𝐫 𝐟𝐚𝐬𝐜𝐢𝐢𝐭𝐢𝐬 – Heel or arch pain from long periods of running, especially in worn-out shoes.
🥴 𝐒𝐡𝐢𝐧 𝐬𝐩𝐥𝐢𝐧𝐭𝐬 – That dull ache along the shin is often due to overload or poor foot mechanics.
💥 𝐈𝐓𝐁 𝐬𝐲𝐧𝐝𝐫𝐨𝐦𝐞 – Outer knee or hip pain caused by tight or irritated iliotibial band.
🦶 𝐌𝐮𝐬𝐜𝐥𝐞 𝐬𝐭𝐫𝐚𝐢𝐧𝐬 – Especially calves and hamstrings after pushing the pace or not warming up properly.

If you’re feeling sore in ways that don’t feel quite right, 𝐝𝐨𝐧’𝐭 𝐩𝐮𝐬𝐡 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐩𝐚𝐢𝐧. Early physio intervention can help you recover faster and reduce the risk of more serious injury.

📞 Need help with post-race recovery? Call us at 02 9544 8444 or book online via Online Bookings – PhysioFirst.

Physiofirst Sylvania

27/10/2025

20/10/2025

13/10/2025

10/10/2025

08/10/2025

24/09/2025

17/09/2025

10/09/2025

08/09/2025

27/08/2025

20/08/2025

13/08/2025

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Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 7pm
Saturday	8am - 3pm