Spinal & Sports Care

Spinal & Sports Care An experienced team of Chiropractors, Physiotherapists, Massage Therapists & Exercise Physiologists.

Spinal and Sports Care is a well-established business since 1977, based in 2 locations Parramatta & Castle Hill in Sydney. We are proudly a multi-disciplinary practice, combing the best of physiotherapy, chiropractic, massage therapy, naturopathy and exercise science/rehabilitation. We pride ourselves on providing the most effective evidence based treatment option for your injury. Our practitioners keep up to date with latest research, current techniques and state of the art equipment.

30/04/2026

Massage myths we hear all the time 💆‍♂️

Massage does not need to feel like a survival test to be effective. Good pressure should feel useful, not like you’re silently negotiating with your nervous system to make it through the session.

A few common myths worth clearing up:

❌ “It has to hurt to work”
✅ If you’re tensing the whole time, we usually need to adjust the pressure.

❌ “Only book when you’re in pain”
✅ Massage can also help with managing general tension, stress, and staying on top of how your body feels.

❌ “Knots disappear instantly”
✅ Sometimes things feel better quickly, but longer-lasting change often needs consistency, movement, and better load management.

❌ “You should feel wrecked after”
✅ Some soreness can happen after deeper work, but the goal is usually to feel looser, lighter, and more relaxed.

Follow for more practical rehab and recovery advice. ✅

28/04/2026

Massage balls and foam rollers can be great tools for managing muscle tightness, improving short-term mobility, and helping with recovery between training, work, or daily life. 🧘‍♂️

They’re commonly used on areas like the calves, glutes, quads, hamstrings, upper back, lats, and pecs, especially when muscles feel stiff, sore, or overloaded.

The key is using them properly:

✅ Apply firm but tolerable pressure
✅ Move slowly over the muscle
✅ Spend 30–90 seconds per area
✅ Breathe and try to relax into it
✅ Avoid rolling directly over joints, bones, or acute injuries
✅ Don’t chase extreme pain; more pressure isn’t always better

They can help you feel looser and move better in the short term, but they work best when combined with strength, mobility, load management, and good recovery habits.

Use them as a tool, not a torture device. 😅

26/04/2026

Remedial massage is more than just a relaxing treatment 💆‍♂️ It’s a targeted, hands-on approach to address muscle tension, tightness, soreness, and movement restriction that may be contributing to pain or dysfunction.

Whether it’s from training, work, stress, posture, or day-to-day load buildup, remedial massage can be a useful part of the bigger picture, helping reduce tension, improve comfort, and support recovery.

It’s not always about “knots” or forcing the body to loosen up. Often, it’s about using the right treatment at the right time, alongside movement, rehab, and good load management 🧠

If your body feels tight, sore, or like it’s not moving the way it should, it may be worth getting assessed ✅

26/04/2026

Spend a day in 3️⃣0️⃣ seconds with our clinic partner and experienced clinician, Lorenzo Campagna 🎓

Have you ever wondered what we do outside the clinic❓️

Some days, it’s on the sideline 🇦🇺

Working in real time, managing injuries as they happen, making decisions under pressure, and supporting athletes through every phase of play 🏋‍♀️

We step away from the clinic, but the work doesn’t stop. We refine our skills, challenge our thinking, and invest in getting better💲 We do not sit back or rely on what we already know 🚫

So when you walk through the door, you’re not getting guesswork 🎲

You’re getting a clinician who has prepared, practised, and continues to raise the standard 🥇👏🏆

23/04/2026

Hip hinge guide for better RDLs 🏋️‍♂️

If your RDL keeps turning into a weird squat or a low-back exercise, the hinge usually needs to be cleaned up first. 🤦‍♂️

A simple fix is using a roller against your legs. It gives you feedback to keep the weight close and helps you feel the movement coming from the hips rather than the spine. ✅

1️⃣ Think hips back on the way down, not “drop the bar”.

2️⃣ Think brace first, then keep your ribs and pelvis stacked so your trunk stays solid.

3️⃣ And once your hips stop moving back, that rep is done. Chasing extra depth usually means your lower back starts taking over. ⚠️

4️⃣ On the way up, think of driving the hips forward. Smooth, controlled, no yanking.

Slightly straighter knees = more hamstrings. A little more bend = more glutes.

Follow for more practical rehab and training advice. ✅

21/04/2026

Not all exercises are created equal; it’s about choosing the right level for your current capacity 🙌🏻

Progressions and regressions aren’t “easy vs hard”… they’re different ways to scale the same movement 👇🏼 👇🏼 👇🏼

1️⃣ Step-ups → adjust the height
Lower = more control
Higher = increased strength demand

2️⃣ Squats → banded vs weighted
Bands = improve movement patterns and muscle activation
Weights = build strength and load tolerance

3️⃣ Glutes → bridge vs hip thrust
Bridge = foundation
Hip thrust = greater range and loading

4️⃣ Lunges → assisted vs Bulgarian
Assisted = support and stability
Bulgarian = higher single-leg demand

You don’t need the hardest version to progress ✅
You need the version you can perform well and control 👍

That’s what actually builds strength and reduces the risk of flare-ups 🤩

19/04/2026

Hip pinching pain is one of those symptoms people often ignore, stretch into, or push through… but it’s not always “just tight hip flexors” ⚠️

That pinch at the front of the hip or groin can be related to a few different things, including hip flexor irritation, joint irritation, labral involvement, FAI, reduced mobility, or simple overload 🔍

The big thing❓
A pinch doesn’t automatically mean serious damage, but it is a sign that your hip may not be tolerating certain positions or loads well 👀

Common aggravators include:
sitting for long periods, deep squats 🏋️, lunges, twisting, running 🏃, kicking, or getting in and out of the car 🚗

What usually helps:
Identify the driver, reduce aggravating positions, stop forcing into the pinch ✋, improve strength and control, and gradually reload the hip properly. 💪

If your hip keeps pinching, keeps coming back, or is affecting training or daily life, it’s worth getting assessed ✅

18/04/2026

Congratulations on your graduation from Australian Catholic University as a physiotherapist 🏋‍♀️

This is a significant milestone, earned through years of hard work, persistence, and steady commitment. It reflects not only your academic achievement, but the standard you have carried throughout your training 💪✨️

Nick has been a familiar and welcoming face at the front desk for many years, often the first point of contact for our patients and community. During this time, he has also progressed through his studies with guidance and mentorship within the clinic, developing his skills through consistent involvement in frontline care 😍🔥

Across the years, he has contributed to the sideline team, supported our strength and conditioning and athletic development programs, and delivered physiotherapy group classes tailored to a wide range of individuals.

As he approaches his fifth year with us, this milestone feels both fitting and well earned.

This graduation marks the formal step into his role as a full-time physiotherapist at Spinal and Sports Care 🧡💙

Take the time to recognise what you have achieved. Milestones like this do not come around often, and they represent years of effort brought together in a single moment 👏🙏

Congratulations again, Nicholas.

16/04/2026

Shockwave for Achilles tendinopathy ⚡️🦶

“Shockwave” sounds like it belongs in a sci-fi movie, but for Achilles tendinopathy, it can be a genuinely helpful option in the right person.

What it actually is: ESWT delivers short pressure pulses into the sore part of the tendon. Think of it as a controlled wake-up call for irritated tissue - it may help calm pain sensitivity and support the tendon’s recovery response while you do the real work: rehab. ✅

Because Achilles issues aren’t all the same:
1️⃣ Insertional - closer to the heel bone
2️⃣ Non-insertional - higher up in the tendon

Shockwave can be used for both, but non-insertional cases often yield better results. Either way, it’s rarely a stand-alone fix. We usually pair it with smart load management, progressive calf strengthening, gradual tendon loading, and a step-by-step return to running or sport. 💪📈

Proper assessment matters because not every tendon problem responds the same way. 🚩

Follow for more practical rehab and recovery advice. ✅

12/04/2026

Insertional vs non-insertional Achilles tendinopathy 👣

Same tendon. Different location. Different aggravators. Different rehab. 🎯

📍 Insertional = pain at the heel bone attachment
📍 Non-insertional = pain higher up in the tendon

Both are usually acquired when tendon load exceeds tendon capacity ⚡
Common triggers include:
🏃 load spikes
⛰️ hills/sprints
🦵 jumping
👟 footwear issues
⏱️ poor recovery

Insertional pain is often aggravated by compression + load
Think heel drops off a step, uphill work, or irritation from footwear 👟

Non-insertional pain is often more related to repetitive tensile tendon loading
Common with running, field sports, and calf-dominant training 🔄

✅ Recommended treatment usually involves temporarily reducing aggravating load, then progressively reloading the tendon with calf strengthening and graded tendon loading based on irritability. Footwear modification can help in some cases, alongside education around load management and recovery, before a gradual return to running, jumping, and sport.

That’s why proper diagnosis matters. Not all Achilles rehab should look the same.

Address

32 Elizabeth Street
Parramatta, NSW
2150

Opening Hours

Monday 7:30am - 7pm
Tuesday 7:30am - 7pm
Wednesday 7:30am - 7pm
Thursday 7:30am - 9pm
Friday 7:30am - 7pm
Saturday 7:30am - 1:30pm

Telephone

+61296831110

Website

https://spinalandsportscare.start.page/

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Our Story

Spinal and Sports Care is a well-established business since 1977, based in 3 locations Parramatta, Castle Hill & Wetherill Park in Sydney. We are proudly a multi-disciplinary practice, combining the best of physiotherapy, sports chiropractic, massage therapy, podiatry and exercise physiologists/rehabilitation. We pride ourselves on providing the most effective evidence based treatment option for your injury. Our practitioners keep up to date with latest research, current techniques and state of the art equipment and share their knowledge and expertise with other Allied Health Care providers.

Our practice has a large focus on Education, Injury Prevention and Optimising Performance for all athletes, from young and older, elite to weekend warrior.