Shellharbour Sports Physio

23/01/2026

10-5 Hop Test 🚀

We’re using the 10-5 Hop Test with this client to measure reactive strength in the achilles, ankle, and calf muscles. This test evaluates how quickly and effectively the lower leg reacts to rapid, repetitive movements.

The hop test is also useful after a lower limb injury, to expose side to side asymmetries to help guide our rehabilitation

17/12/2025

Looking for the perfect Christmas gift? Our gift vouchers at Shellharbour Sports Physio are a thoughtful way to show your loved ones you care about their health and wellbeing. Available in various amounts, our vouchers can be used for all our services. Make this festive season memorable with a present that truly helps!

10/12/2025

Swelling after an ankle sprain!?🦶🏼

Using some foam padding and compression wrap is a technique we like to use for that stubborn ankle swelling in the lateral gutter ✅

05/12/2025

Buddy taping too restrictive ? 👆🏼

Using the buddy taping technique can be useful to stabilise various finger injuries. However, it can be too restrictive for some sports, such as basketball, tennis or hockey.

This taping technique can allow adjustable degrees of restriction, to balance stability with the dexterity requirements of different sports 🏀🏑🎾

03/12/2025

Exciting news! We’re expanding our team at Shellharbour Sports Physio and looking for a new physiotherapist to join us. If you’re passionate about helping individuals recover and improve their physical well-being, we’d love to hear from you. Come be a part of our supportive and dynamic team. Check out the link for more details on how to apply!

We are looking for a passionate physiotherapist to join our growing team!

26/11/2025

ACL rehab 🦴💥

Smashing the early stages of your ACL recovery can really set you up for a good outcome. Achieving full knee extension early in rehab is vital, but can be difficult

Here’s some easy exercises we like to use

19/11/2025

Matt demonstrates a standard ankle strapping 🦶🏼

This technique can be applied across many types of ankle injuries to provide stability and improve pain during sports

12/11/2025

Optimise your early hamstring rehabilitation 💥

Just strained your hamstring? Early loading is safe and effective for restoring the strength of your hamstring, which is a key focus on returning to sport. Here are some early rehabilitation ideas we like to use

1. Hip extension focus
- Bridge variation: dig heels into ground, elevate hips. Alter foot placement to increase/decrease hamstring load

2. Knee flexion focus
- prone knee flexion: hook a resistance band around your foot, bring heel to bum and hold for a challenging amount of time

3. Eccentric lengthening
- kneeling slide outs: use a slider or something under your foot that will slide without resistance. Lengthen out to a comfortable range, don’t push into pain early on

04/11/2025

Data-driven rehab and decision-making 📈

Here’s a look at how we track progress and readiness for return to activity after ACL surgery using the AxIT system. These objective measures let us assess side-to-side symmetry and compare results to health norms

For example, we aim for quadriceps strength to exceed 60% of body weight and be within 10% of the uninjured leg (Nimphius at al. 2019)

04/11/2025

Data-driven rehab and decision-making

Here’s a look at how we track progress and readiness for return to activity after ACL surgery using the AxIT system. These objective measures let us assess side-to-side symmetry and compare results to healthy controls

For example, we aim for quadriceps strength to exceed 60% of body weight and be within 10% of the uninjured leg 📈

31/10/2025

How strong are your hamstrings? With the AxIT system, we assess every muscle and movement, including your hamstring strength, to create a tailored fitness plan that helps you reach your unique goals. As a guide, when tested, you should be able to achieve a peak hamstring force of approximately 35% of your body weight. Contact us today to book your AxIT assessment at Shellharbour Sports Physio.

17/10/2025

Experience the benefits of Exos upper extremity braces! These adjustable, lightweight, breathable and waterproof braces offer a modern solution for treating fractures and injuries that need stabilization. They are perfect for living in coastal/beach areas as they can be removed to wash off sand! A study by Nelson (2018) showed that Exos braces effectively stabilize fractures, similar to traditional fiberglass casts. Elevate your recovery with innovation.