Balanced Physiotherapy & Pilates

09/04/2026

Hip pain on the outside is often labelled as bursitis. And while an inflamed bursa can be present, it commonly exists alongside problems with the gluteal tendon. Treating the bursa alone is unlikely to solve the pain.

What’s often actually going on is gluteal tendinopathy — a condition affecting the tendons where the gluteal muscles attach to the side of your hip. It affects 23.5% of women between the ages of 50 and 79. That’s higher than 1 in 5!

Signs you might be dealing with it: pain on the outside of your hip that may radiate down your thigh, pain that’s worse when lying on your side in bed, and symptoms that worsen with walking or sitting.

The good news is it responds well to the right management — starting with unloading the tendon, then progressively strengthening it. Getting the diagnosis right is the first step.

If this sounds familiar, it’s worth getting assessed.

06/04/2026

Every time you move, you’re sending a signal to your tissues to adapt and grow stronger. Bone, muscle, cartilage, tendon — all of them respond to the right kind of load.

But here’s the thing: each tissue adapts at its own pace.

Bone responds best to dynamic, multidirectional resistance work; tendons like slow, progressive loading; cartilage needs regular, controlled movement to stay nourished.

If you’re not sure whether your current exercise routine is working with your body or against it, we’d love to help you work it out.

The right plan starts with understanding where your body is right now.

03/04/2026

At Balanced, our pregnancy care is built around prevention, education, and strength — not just treatment.

That means pelvic floor preparation for birth, physio-led exercise tailored to each trimester, and support for the musculoskeletal changes that happen as your body adapts to pregnancy.

Whether you’re dealing with pelvic girdle pain, noticing some pelvic floor symptoms, or simply want to move well and feel strong throughout — we can help!

Find out more about our pregnancy model of care on our website 🙌

01/04/2026

01/04/2026

Not everyone needs to start with an assessment.

If you’re feeling good in your body and ready to move, you can come straight into our reformer or mat Pilates classes.

Our classes are designed to teach you how to move well, so you’re covered even if you have never been to a class before.

Not sure whether reformer or mat is more your style? Our intro offer is a great way to try both — 4 classes to use over two weeks.

All bookable through our website, we hope to see you on the mat or reformer soon!

31/03/2026

✨ We’re Hiring! Reformer Pilates Instructor Wanted ✨

We’re on the lookout for a passionate Pilates instructor to join our friendly, women’s health-focused team in Jervis Bay.

What We’re Looking For:

✅ Qualified Reformer Pilates instructor

✅ Someone who loves supporting confident movement in women of all ages

✅ Enthusiastic

✅ Passionate about learning

➡️ Know someone who’d be a great fit? Let them know we’re hiring 🤩

For more details on the position, please head to:

👉 https://www.balancedphysiopilates.com.au/pilates-instructor-jervis-bay

To apply, please send your CV or expression of interest to vanessa@balancedphysiopilates.com.au or DM us today.

30/03/2026

Hip pain on the outside is often labelled as bursitis. And while an inflamed bursa can be present, it commonly exists alongside problems with the gluteal tendon.

Treating the bursa alone is unlikely to solve the pain.

What’s often actually going on is gluteal tendinopathy — a condition affecting the tendons where the gluteal muscles attach to the side of your hip.

It affects 23.5% of women between the ages of 50 and 79. That’s higher than 1 in 5!

Signs you might be dealing with it: pain on the outside of your hip that may radiate down your thigh, pain that’s worse when lying on your side in bed, and symptoms that worsen with walking or sitting.

The good news is it responds well to the right management — starting with unloading the tendon, then progressively strengthening it. Getting the diagnosis right is the first step.

If this sounds familiar, it’s worth getting assessed and a plan made for your body.

28/03/2026

“Is this normal?” might be the most common question women ask about their cycle — and the least satisfying answer is usually “probably.”

We’re hosting naturopath Hannah Boyd from for an interactive workshop on periods, hormones and what it means when things go off-script.

You’ll learn how your cycle is meant to flow, what changes with conditions like PCOS and endometriosis, and how those changes actually show up in your body.

Saturday 2 May | 9:30–10:30am
Balanced Physiotherapy & Pilates
Bookings essential!

https://www.balancedphysiopilates.com.au/events/decoding-your-cycle

26/03/2026

Your bones are not the fixed, static structures most people imagine. They’re living tissue — constantly being renewed in response to how you move.

When you load your bones through movement, specialised cells called osteocytes detect the strain and send signals to build more bone where it’s needed. This process is called bone remodelling, and it’s the science behind why the right kind of exercise matters so much for bone health.

The research is clear on what works best: high-intensity resistance exercise, dynamic loading, and short bursts of varied movement. Low-load activities like swimming are great for fitness, but less effective for bone density.

For women in midlife and beyond, this matters more, not less. Hormonal changes can accelerate bone loss — but the right movement approach is one factor that can support bone strength at any stage.

Your bones are listening to how you move. The question is what you’re asking them to do 💃

More on the science on our blog — link in bio.

Questions? Send us a message!

25/03/2026

Leaking when you cough, sneeze, jump, or exercise has a name — stress urinary incontinence — and it’s far more common in younger women than most people realise.

Here’s what’s actually happening: during activities like coughing or jumping, pressure in the abdomen increases rapidly. Normally the pelvic floor provides a firm support behind the urethra, helping to keep it closed under that pressure. When that support isn’t working well — due to muscle weakness, nerve changes, or tissue factors — leakage occurs.

The important thing to know is that it’s not just something to manage or put up with. Pelvic floor physiotherapy can help address the underlying cause, not just the symptom.

If this is something you’re experiencing, it’s worth talking to someone. It’s common — but it’s also treatable.

22/03/2026

If you’ve had a bone density scan recently, you’re not alone in finding the results confusing.

T-scores like –1.6 or –2.5 don’t come with much context — and “osteopenia” can feel alarming without understanding what it actually means for your day-to-day life.

The short version: bone density is one part of your overall fracture risk, not the whole story. And there’s a lot you can do with the right plan.

We’ve written a full guide on what your DEXA results mean — find it in the blog section of our website.

Questions about bone health and exercise? Send us a message 📧

19/03/2026

Pelvic floor problems aren’t always about weakness.

Sometimes the muscles are overactive — too tight, unable to relax properly, working overtime. And doing more strengthening exercises in that situation doesn’t help. It can actually make things worse.

An overactive pelvic floor can show up as pelvic pain, urinary urgency (needing to rush to the toilet) or frequency (going often), difficulty emptying the bowels, pain during s@x, or tension in the hips or lower back.

The right approach depends on what’s actually happening in your body — which is why assessment matters before treatment. A pelvic floor physiotherapist can assess muscle tone, coordination, and any trigger points contributing to your symptoms, and give you a plan based on what you actually need.

If you’ve been doing the exercises and not seeing improvement, it might be time to get assessed.