Vital Core Physiotherapy

05/11/2025

🦵⚠️ Recurrent Ankle Sprains: Calf Raises! ⚠️🦵

Calf raises are a great exercise after an ankle sprain for their functionality and to better realign the ankle. But, after a sprain, we often see ankles flick out a bit more - often because the ligaments designed to prevent this are injured.

So, if you're doing calf raises, make sure that your form is good, especially at the top. 🦶🏻
Watch the video: Do your ankles flick out? Can you use your big toe to lift up?

If you've experienced multiple ankle sprains, book an appointment with Vital Core Physiotherapy, so we can make a plan together for how to get back on the court safely, prevent reinjury, and get you as strong as you can be for the sports you love. 🏃🏿‍♂️

Follow the link in our bio to book online, or call 8331 0552!

03/11/2025

It's in the Bag is back this year!
By putting together an It's in the Bag you're making Christmas brighter for someone in a domestic violence refuge. 🎄 You can pack an adult, teen or mum and bub bag to help someone in need this Christmas.

How do you donate your bags?
✅ Find a good condition or new bag to fill (e.g. handbag, backpack, or duffel bag)
✅ Fill the bag with essential items. Each bag has a different list of essentials you can find in the link 👉 https://www.sharethedignity.org.au/itsinthebag.
✅ Tell your friends about
✅ Bring your bag to Vital Core (or Bunnings) for collection before 1st Dec 2026

Or alternatively, you can also sponsor a bag or donate any amount towards a bag ONLINE! Visit https://www.sharethedignity.org.au/sponsor-a-bag-donation.

02/11/2025

💥 𝗣𝗦𝗔: 𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗺𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿 𝗱𝗿𝗶𝗻𝗸 𝗯𝗼𝘁𝘁𝗹𝗲 𝘁𝗼 𝘆𝗼𝘂𝗿 𝘀𝗼𝗰𝗸𝘀 𝘁𝗼 𝗴𝗲𝘁 𝘀𝘁𝗿𝗼𝗻𝗴 🙄

At Vital Core, we’re all about "real movement for real people" - no pressure, and absolutely 𝙣𝙤 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙬𝙚𝙖𝙧 𝙩𝙝𝙚 𝙡𝙖𝙩𝙚𝙨𝙩 𝙖𝙘𝙩𝙞𝙫𝙚𝙬𝙚𝙖𝙧 (unless you 'want' to of course).

Whether you’re rocking your oldest trackies, your comfiest tee, or the socks you grabbed in a rush - you’re welcome here.

Our Strength & Conditioning and Clinic Rehab (Equipment Clinical Pilates) classes are:

💪 Physio designed and led
🧘‍♀️ Tailored to your body and your goals
👯‍♀️ Small, supportive, and judgement-free
✅ Designed for busy people, professionals, and anyone who wants to feel strong, confident, and capable again

Forget the studios that feel more like fashion shows. We’re here for progress, not perfection - and definitely not matching outfits.

If you would like to read more about how to find your exercise mojo you can read our blog - https://vitalcore.com.au/blog/b/commitment-over-perfection-how-to-make-exercise-work-for-you

📅 Book an appointment to get started today
📞 Or call us to chat: 83310552

28/10/2025

🧊ICE for ankle sprains?🧊
'Cryotherapy' (cryo- comes from the Greek 'kyros' meaning 'cold' - consider 'crystal', 'cryogenics', etc.) is the application of ice for treatment of injuries.

While protocols are away from this for certain injuries, it is strongly evidenced in the acute stage of ankle sprains for pain and swelling reduction.
Thomas: "I'm sure there are fancy ways to do this, but get your Greek on and just get a bag of frozen vegetables from the freezer."
However, its use is also very short term - it only works for the period or immediately after it has been applied.

It important to rehabilitate each and every ankle sprain. 🦶🏾 Ignoring these symptoms may lead to persistent ankle instability and recurrent injuries.
Physiotherapy is crucial for ankle sprain recovery. Physios assess the injury's severity, offer tailored rehabilitation plans, and guide short- and long-term management. The key is early intervention to prevent prolonged issues or re-injury!

Book an appointment with the Vital Core team to make sure you're on the right track for getting back on the field as soon as possible. You can follow the link in our bio to book online or call 8331 0552. ⚽🎾🏀 Brávo sou!

27/10/2025

𝗧𝗵𝗲 𝗔𝘂𝘀𝘁𝗿𝗮𝗹𝗶𝗮𝗻 𝗣𝗵𝘆𝘀𝗶𝗼𝘁𝗵𝗲𝗿𝗮𝗽𝘆 𝗔𝘀𝘀𝗼𝗰𝗶𝗮𝘁𝗶𝗼𝗻 𝗖𝗼𝗻𝗳𝗲𝗿𝗲𝗻𝗰𝗲 💫

📍 The Australian Physiotherapy Association Conference 2025 was held right here in Adelaide last week, and we were proud to be involved. The theme was "Lead the Physiotherapy evolution" That's what we did!

Physios Tory and Robyn were part of the organising and scientific committee for the Women’s, Men’s & Pelvic Health stream, and Robyn also presented during the event (📸 Robyn on stage). Amazing work! Many of the team attended to soak up the knowledge from world experts.

📚 Staying current is a big part of what we do - through conferences, weekly training, clinical podcasts, research sharing, and daily discussions, we’re always learning to give you the best care possible.

So if you need a physiotherapist that know's the current evidence and how to apply it properly, come and see the team at Vital Core Physiotherapy and Pelvic Health.

24/10/2025

Some of the Vital Core team out and about at the Australian Physiotherapy Conference - Robyn has been busy lecturing and chairing, Tory has been chairing, Justine and Caitlin have been soaking up knowledge and greeting old friends, as has Suzanne.

23/10/2025

🦴HIP PAIN IN MENOPAUSE? YOU'RE NOT IMAGINING IT! ⁠
Noticing more hip stiffness or discomfort since hitting perimenopause or menopause? 💥
You're not alone — and it's not just "getting older."

Here's what's really going on - Hormonal changes, especially declining oestrogen, can affect:
💪🏾Muscle mass & strength
🧠Pain sensitivity
🦵🏼Tendon & joint health (hello, hip bursitis & gluteal tendinopathy!)

Combine that with changes in activity levels or posture — and BOOM, hip pain.
✅The good news?
Research shows targeted strength training, stretching, and individualised physiotherapy can significantly reduce symptoms and improve mobility. Education + Movement = Power 🏃🏽

📲 Book in with our physios to get a plan that supports your body through the hormonal shifts — and keeps you moving pain-free. Call the clinic on 8331 0552 or visit www.vitalcore.com.au to make an appointment!

22/10/2025

A great start to the APA conference here in Adelaide.

Workshops on supporting pregnant women and assessing their readiness for pushing in labour led by our cery own Dr Robyn Brennan, an in depth pain workshop that generated much discussion and thinking and then onto the program proper from today.

Most of the team will be attending sessions, so our availability is a little limited at the end of this week, but it’s all about building knowledge to help people better.

22/10/2025

🟠 Opt In In October 🟠

If you're aged 45 to 49, this is your reminder:
You can now opt in to receive a free bowel screening kit — and it could save your life.

Bowel cancer is the second leading cancer killer in Australia, but when detected early, up to 99% of cases can be successfully treated.

I’ve opted in — and I’m urging you to do the same.
It takes less than 2 minutes, it’s free, and it’s done at home.

👉 Visit www.ncsr.gov.au to request your kit today.
Let’s spread the word and save lives.

20/10/2025