Peak Physio

Peak Physio Physiotherapy for sports, spinal, headaches, post-surgical, pelvic floor dysfunction, continence, pilates and more

📈 One of Australia's fastest growing physiotherapy providers
🎯 Physiotherapy, Pilates, Vestibular, Sports, Balance, Women's Health & More
👨🏻‍💻 Online physio available worldwide 🌎
📍 Newcastle, New Lambton, Rutherford, Budgewoi

In our latest feature for Intouch Magazine, senior physio Jason Pongracic explains patellofemoral pain and shares why it...
01/03/2026

In our latest feature for Intouch Magazine, senior physio Jason Pongracic explains patellofemoral pain and shares why it often shows up when training loads change faster than the body can adapt 🦵🔍

The article also outlines evidence informed management options, including education, gradual load progression, and exercises that can target hips, thighs, and movement control 👟🏃‍♂️📈🏋️‍♀️

Read on for more details 📖👇

If you're struggling with knee pain, don't hesitate to contact our amazing team 🤝✅

27/02/2026

Tight hips? We’ve got you. 🔓🦵
Try this quick mobility flow to open things up and move easier:

✨ Hip flexor stretch
✨ Pigeon pose
✨ Rotation mobility
✨ Bridges
✨ Frog squat & gentle sway
✨ Side lunge

A little movement can go a long way in helping stiff hips feel smoother again.

25/02/2026

Exercises targeting carpal tunnel are often selected to promote smooth and coordinated movement through the wrist and fingers ✋💫🧩 Wrist flexor stretches, wrist extension, tendon gliding and median nerve sliders highlight the importance of slow control and precision in small joints 🧠🖐️📘

These exercises are commonly integrated into an individualised plan that also considers daily tasks, posture and workload 🪑🌱📊 Taking time to move with intention can help reinforce positive movement habits for the hands and wrists 💪🤲⏳

24/02/2026

Early stage hamstring strain exercise ideas that keep things simple, controlled and progressive 🧠🦵
A great reminder that small changes in setup can significantly change the challenge.

• Isometric hamstring bridge
• Single leg isometric hamstring bridge
• Elevated bridge
• Single leg elevated bridge
• Hamstring slider
• Eccentric slider

These exercises are often layered into physiotherapy guided programs and adjusted based on movement quality and overall training demands 🤝🏃‍♂️ Staying consistent and controlled is key in the early stages 📈⚖️🧘‍♂️

23/02/2026

Good runs begin before the first stride 🏃‍♂️Integrating running-specific movements into your warm-up can stimulate the neuromuscular system and help you mentally prepare for efficient running efforts 🔥

Here are 5 running-specific drills to introduce tempo, coordination and progressive speed before running sessions:
⚡A-Skips for knee drive & active gound contact
⚡B-Skips for hamstring activation and ground force optimisation
⚡Grapevine for lateral agility
⚡Bounding for explosive power
⚡Strides for running efficiency & fast-twitch muscle activation

20/02/2026

Sore back from sitting at a desk all day? 💻
Try this quick “Desk Work Edition” mobility flow to ease stiffness and improve posture:

⭐ Cat/Cow
⭐ Bow & Arrow
⭐ Glute Stretch
⭐ Flat Back Stretch
⭐ Wall Angels

Save this for your next work break and give your spine some relief.

19/02/2026

Meet the team and say hello to Laura, one of our friendly physios 👋😊 Laura brings a thoughtful and individualised approach to her work and enjoys supporting people to work towards meaningful goals in a way that suits them 🧠💪✨ She loves working with people of all ages and abilities and values building strong connections along the way 🤝🌱

Outside the clinic, Laura enjoys staying active and social 🏀🏕️☕ You might find her playing basketball, heading off camping, or catching up with friends for a relaxed coffee and chat 🌿😄

A systematic review from van Poppel et al., 2021 brought together findings from multiple studies to explore risk factors...
18/02/2026

A systematic review from van Poppel et al., 2021 brought together findings from multiple studies to explore risk factors for overuse injuries in runners 🏃‍♂️📚🦵📊✨ The review highlighted that short distance and long distance runners can present with different risk profiles, influenced by factors such as previous injury history, age, running experience and weekly training volume​. 👟🌱📈🤝🧠

Have a look at the full breakdown on our Arcane Physio website.

👉 https://arcanephysio.com/research/injury-risk-across-running-distances/

17/02/2026

When working with anterior shoulder pain, smart exercise selection matters.💡✨ These shoulder-friendly Pilates reformer exercises are carefully selected to promote strength in surrounding structures whilst limiting shoulder joint compression and discomfort. 💪
🌟Straight Arm Extensions
🌟Rows
🌟Bicep Curls
🌟Single Arm Offering with Thoracic Rotation
🌟Tricep Extensions
🌟Shoulder External Rotations
🌟Shoulder Internal Rotations
If kneeling exercises cause knee discomfort, these exercises can be performed seated on a box!

17/02/2026

Keep Your Balance Strong at Any Age

Balance isn't just about standing still—it's about training your body to respond to movement safely and smoothly. These 5 exercises are great for building better balance and body awareness, especially as we age.

Here's what to try:
🧍 Heel-Toe Stance
🚶 Heel-Toe Walk
🕺 Marching in Place
🙂 Feet Together with Head Turns
🦶 Single Leg Stand (1-finger support!)

Set up near a wall, chair or bench for support if needed 🪑 Your safety always comes first 🛡️

16/02/2026

💪 Meet Zac! He’s all about helping people move well and live actively 🌟 Whether in the clinic or out in the wild, Zac is always exploring ways to stay connected to movement and health. Outside of work, he’s often birdwatching 🐤, out in nature 🏞️, lifting weights 🏋️ or dreaming up his next travel plans 🌍

13/02/2026

A quad strain doesn’t have to keep you completely sidelined 🛑 With strategic movement and the right exercises, it’s possible to stay active while promoting healthy recovery 💪🌱

We’re sharing a few beginner-friendly exercises aimed at gently loading the quadriceps without overdoing it 💡🧘‍♂️ Keep it slow, stay consistent, and let movement be part of your progress 📈🔥

Address

Level 1, 7 Newcomen Street
Newcastle, NSW
2300

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

Telephone

+61249293898

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Our Story

We are Health Professionals that aim to support injury, dysfunction, and healing through hands on treatment, patient education, and rehabilitation, to return you to maximal function with confidence. We take a holistic approach to health, injury, rehabilitation and general well being.

We provide Physiotherapy for sports, spinal, headaches, post-surgical, pelvic floor dysfunction, continence, pilates and more.