Lachlan Porter - Health and Performance

Lachlan Porter - Health and Performance Physiotherapy and Strength & Conditioning services for everyday individuals and athletes of all levels.

16/01/2026

How to Find Me at NSC 🏊‍♂️ 🔴🔵

15/01/2026

Here’s my philosophy:

1) If you’re an adult, and you make your own decisions that’s fine by me, and I’ll give you as much information as I can for you to make the best decision for yourself.

2) I want you to train and play, even if it’s in a slightly different way or amount compared to usual. I will work with you to try to find a way for you to still be involved while injured.

3) A lot of times the recommendation not to play isn’t clear cut, and for me the closest we can get is minimising the risk of harm. You try to do that by passing tests that have association with reduced injury risk, or otherwise indicate you have at least the minimum level tolerance required to play.

4) I’ve seen people play through really big injuries when they probably had more risk than they needed to, and I’ve seen people miss more games than they should have with an overly conservative approach. The first goal is do no harm, but the very close second is let’s get back to playing.

Local Footballers, let’s talk value. Many local footballers I see for the first time have been trying to squeeze everyth...
14/01/2026

Local Footballers, let’s talk value.

Many local footballers I see for the first time have been trying to squeeze everything into one 20–30 minute physio appointment or online program check-in per month…

For me, value is when you get more for less. In this case, you want more done, for less time and money.

The Performance Lab offers more support, clear systems, and full year-round programs, all for less than the cost of 6 in-person visits for the year. (Costed at 6x $150 program update consultations)

What’s more, in the Lab you’re not locked into a schedule, you get support throughout the week when you actually need it, without having to drive to an appointment and wait, and you can access the information 24/7.

âś… Gym + Fitness Programs
âś… Injury guidance
âś… Match day prep + recovery support
âś… Weekly check-ins
âś… Q&A when you need to ask
âś… Community access 7 days/week
âś… Actual education and resources to build your independence

Hit the link and come see what’s possible when you do things differently, whether you’re trying to get through a season unbroken or chase your next level.

👉 https://www.skool.com/lp-footy-performance-lab-1694/about

Scans feel like certainty.But “abnormal” findings can show up in people with no pain, no symptoms, and no limitations. P...
12/01/2026

Scans feel like certainty.
But “abnormal” findings can show up in people with no pain, no symptoms, and no limitations. People can also have high degrees of pain, or lower function/capacity, with “normal” anatomy.

In essence, scans give anatomical certainty, but that doesn’t always give practical certainty, functional certainty, or a guaranteed recovery trajectory/time.

Research and practice both suggest that a thorough history + physical exam explains a lot for musculoskeletal pain cases, and can focus recovery efforts on effective rehabilitation and treating a whole person, not just their scan.

Early scans might not change the overall management, and can increase fear, over-diagnosis, and time away from activity. Not in every case, but for the ones that it’s relevant this can be a very big contributor to slower recovery.

Imaging has a role, especially when it changes decisions, red flags have been raised, or is needed to rule in/out something more sinister.
Still, if used, it often shouldn’t replace clinical assessment. The two can complement each other.

So where do you sit: scan or no scan?
Would you just “prefer to know”?

And how much weight should patient preference for imaging carry versus a clinician’s professional judgement?
It’s the patient’s body, so is the clinician a facilitator for patient requests to preserve autonomy?
Or is the healthcare provider the professional who “knows what’s best” in trying to prevent unnecessary harms from imaging that isn’t indicated?

If you’ve made it this far, what is your internal reaction to information like this?
Let’s talk in the comments👇

📸Apologies, I don’t know the original image attributions, found in various places online.

If your 2025 season involved injury, here are the three things I’d recommend you check for (and address) this pre-season...
08/01/2026

If your 2025 season involved injury, here are the three things I’d recommend you check for (and address) this pre-season.

Excerpt from the Injury Risk Reduction section in the performance lab đź‘€

….. Did I mention I’m building an online community to provide High Performance Support for local footballers this year?

07/01/2026

I know it feels counterintuitive.
You’re running more, you’re sore, you want to focus on freshening up for the next week

But this is exactly when legs need the gym.

Not to smash PBs.
Not to leave you cooked for Saturday.
But to maintain the tissue capacity that protect you late in games and late in the season.

Yes, you get match fitness,
Yes, it does matter to recover,
And, if you can keep your strength and power on top of that, you’ll be better off.

If you’re not sure how to adjust your lower body program to fit into your in-season weeks: just ask. We’ll work out what works for you.

By the way, if you know a solid Dietitian in the South East of Melbourne, or someone who works by Telehealth with Weigh...
05/01/2026

By the way, if you know a solid Dietitian in the South East of Melbourne, or someone who works by Telehealth with Weight Loss, Chronic/Metabolic Conditions, and athletes, please tag them or DM me 📲

Creatine monohydrate gets talked about a lot. And I get asked about it a lot.

Usually the advice in media is in extremes “everyone should take it” or “it’s dangerous.”
Reality (as usual) lives somewhere in the middle.

On paper, creatine is touted as one of the most researched supplements we have.
There are indeed research outcomes reporting benefits for strength, power, rehab, ageing, and even some cognitive contexts.

But that doesn’t automatically mean it’s right for you.

If you’re healthy?
👉 It’s generally considered safe at standard doses. However, you must assess your own risk/benefit when starting any health intervention.

If you have a medical condition?
👉 A Registered Dietitian is the right person here.

If you’re an athlete in a tested sport?
👉 You’re responsible for everything that goes into your body.
Batch testing, contamination risk, and anti-doping rules matter more than hype or hope. When in doubt: Dietitian, and refer to Sport Integrity Australia guidelines.

04/01/2026

How many kms per week for footy pre-season for local senior footballers?

Rough goal: up to 30km/week

Why:
Training 6-8km
Training 4-6km
Match 10-12km
Total= 20-25km

This means you meet weekly totals + have a buffer if load increases.

Depends on:
- Training level
- Position
- Playing Style
- Injury History
- Overall program goals

What’s missing:
Intensity guidelines, because 1km of sprints is different to 1km at 6-7mins/km. So there’s more to the story than just how far you go.

If you have a footy pre-season question and reach out to ask, this is the kind of message I’m sending back

No spreadsheets.
No overthinking.
(At least not on your end, Boy have I done enough of that for both of us)

You just ask, then we work it out together.
If I can help, let me know

03/01/2026

Training or rehab can be hard because life is busy. That’s normal, and you can’t expect it to just slot right in.

If you’re struggling to get started, Let’s find your first step.

Comment or DM me if you want to figure out where you could start, just a conversation no obligations 🙂

Here’s what’s changing in 2026, and what’s staying exactly the sameYou already saw the industry context in the last post...
02/01/2026

Here’s what’s changing in 2026, and what’s staying exactly the same

You already saw the industry context in the last post.
Now here’s the exact breakdown of what’s changed for me on Jan 1st.

WHAT'S NEW:

New software that saves me time so I can give more to you

Better assessment tools (VALD tech continues)

More online resources in the works, both paid and free

A small CPI hit on my end

WHAT'S THE COST?:

$110 for 1:1 appointments (all locations)

$95 for NSC club members + families

$150 for extended consults (60 mins)

But just as important is what isn’t changing:

No gap on GP plans, TAC or Workcover

Group sessions stay the same

Same care, support, and access

And if you need help, I’ll always try to work with you

My 2026 goal is staying sustainable while continuing to show up with more and better than the year before.

Thankyou for your trust and support, and as always, just reach out if you have questions or concerns

Bookings for 2026 are open now. Let’s get to work.
lphealthperformance.com.au/contact

LP

01/01/2026

From the Officer Football Club to The Oval Office 🫡

I’ve built the Footy Performance Lab for local senior players who want more clarity around training, match prep, recovery, and managing their body across the season.

If that sounds useful take a tour or sign up at https://www.skool.com/lp-footy-performance-lab-1694/about?ref=9276a6df8628494ca88767330bbc8972

First live online call is January 19th, and it all builds from there.

Standard Tier Gets:
- Weekly Live Video, Monday Nights, to answer forum questions
- Access in January to the Field Trainjng Lab to assist pre season fitness development

Premium Tier Gets:
- 3 Additional Weekly Group Calls tailored for Injury Management, Trainjng Guidance, and Recovery Guidance, with real time Q&A/discussion
- Early access to all 7 Modules while they are being developed then ongoing access including future updates once built

Any questions comment to ask 👇🏽

As 2026 starts, I wanted to give a clear look at some of the numbers behind the scenes.This post breaks down some real f...
01/01/2026

As 2026 starts, I wanted to give a clear look at some of the numbers behind the scenes.

This post breaks down some real figures, the basics of pricing across the industry, and what I’ve done differently.

The Australian Physiotherapy Association report and ATO data both highlight different challenges for clinicians and consumers in cost of care.

After starting out at basically as cheap as could be tolerated in 2024, I’ve done my best to make some intentional choices in 2025:

I’ve done my best to keep my overheads lean

I’ve partnered with local clubs and community orgs

I’ve bulk-billed where I can

And I’ve reinvested time (rather than dollars in ads yet, although that may become a necessity in the near future) to stay connected to the people who are using or in proximity to the service

I couldn't have done any of it without the generosity and understanding of the communities I'm privileged to be a part of, and I'm grateful that I was able to make these changes in 2025.

I will be making adjustments to my prices in 2026, which I'll share the specifics of in my next post.

First >> Swipe through to understand more of what shapes the cost of care

Address

Narre Warren, VIC

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Monday 4pm - 8pm
Wednesday 2pm - 9pm
Thursday 2pm - 8pm

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Why I do what I do

In our current day, it would be easy to lose sight of what it means to function as a human being. With the age of technology, sedentary lifestyles, fast food and a consumer culture it has never been easier for people to become lost, uninspired, uninterested and unable to find purpose or action. Couple this with high levels of social expectation, perceived time poorness, Instagram aesthetics, the pressure to always be “on”, a feeling that we should always be doing more… and the result is overwhelm, overwork, and an overall decrease in human function. The follow on, is that these issues and attitudes can then become applied to our health, our fitness and our views of what we can accomplish. The signs are our increasing rate of obesity and overweight, low energy levels, a dependence on weekends and caffeine, and declining rates of mental health. Everybody is too busy, everybody needs more money, everybody struggles to find the motivation to do the extra training or to make a necessary change in their lives... But they fail to realise that making the extra effort, making the change, would change all of that. With that said, it has also never been easier in our information age to access all of the tools and resources you ever needed to achieve everything you’ve ever wanted, to pursue to your dreams and to achieve what is important to you. More people want to run marathons, make the team, or be better than they were yesterday. For those who are willing to put in the work, this is possible. The best way to overcome the current challenges of the world is to become, and to do the things you need to do to become, your best self. It is my goal then, to do three things: 1. Help everyday people move through the mountain of information regarding their health and fitness and break it down to the basics that will help them achieve a real, long-lasting and consistent change in their lifestyle. To help create self-sufficient, informed individuals who can take control of their health. Who maintain a healthy lifestyle because they want to, not because they are told they need to. 2. Help those who want to work to better themselves physically. Whether an elite athlete, a recreational sport/fitness enthusiast, or someone in between who is looking to perform at the next highest level. To assist them in achieving something they never thought they could, that they’ve always wanted to do, or to reach the absolute peak of what they are capable of. To perform at their best because they know that they want to put in the work and do everything they can to achieve at their highest level.

3. Give people confidence back in their bodies. Help people who are injured or untrained to see what their body is capable of, help them regain control of their body and help them achieve the things they know or hope that they can.

Some days I might not get it right, but I always try. Hopefully, it’s something that’s going to, at least in some way, help to improve the way other people feel and function. If there’s half a chance I’m contributing to helping improve the way people feel and function, I know it’s even more important that I keep trying. That’s why I do what I do.