Nudge Osteopathy

Nudge Osteopathy OPEN NOW! Welcome to Nudge Osteopathy. We are an osteopathic clinic in Wantirna, Melbourne.

Our goal is to take people who are in pain and discomfort and get them back doing what they love most. "Nudge Osteopathy is conveniently located in Wantirna, providing gentle, whole-body, hands-on care to the community near and far. Our practice is dedicated in helping you overcome your aches and pains through personalised care. We aim to go above and beyond to get you back doing what you love most.

Headache or neck ache? Sometimes it's both. 🤔If you're getting regular headaches and can't figure out why, your neck cou...
23/04/2026

Headache or neck ache? Sometimes it's both. 🤔

If you're getting regular headaches and can't figure out why, your neck could be the missing piece.

The joints and muscles in the upper neck directly refer pain into the head. It's one of the most common things we see in clinic, and one of the most satisfying to treat because people get real, lasting relief.

Swipe through to see the 3 signs we look for 👆

If any of those rang a bell, it's worth getting it properly assessed. Drop a comment or book online via the link in our bio.

❗❗ PLAYER SPONSOR ❗❗We are excited to announce our first footy sponsor in Jake Godwin. Jake is one of the senior footy p...
20/04/2026

❗❗ PLAYER SPONSOR ❗❗

We are excited to announce our first footy sponsor in Jake Godwin.

Jake is one of the senior footy players at Boronia Football Netball Club. He describes himself as a ferocious back-man who rarely loses a one-on-one contest and with his elite kicking, he's hoping to take Boronia to a Division 1 flag.

We're excited to see Jake dominate this season and wish him all the best for the year ahead!

Go Hawka! 🦅

Ankle sprains are one of the most common injuries we see—whether you're running, jumping, landing, or just walking on un...
16/04/2026

Ankle sprains are one of the most common injuries we see—whether you're running, jumping, landing, or just walking on uneven ground. But what actually causes them? And more importantly, what can you do about it?

Let's break down the three most common causes of ankle sprains.

1. LANDING AWKWARDLY AFTER A JUMP
What Helps:
✅ Landing mechanics training: Practice soft, balanced landings with knees slightly bent
✅ Strength work: Strong glutes and quads help control descent
✅ Proprioception drills: Balance exercises teach your ankle to react mid-air
✅ Don't play fatigued: This is when mechanics break down

2. CHANGING DIRECTION SUDDENLY (Cutting Movements)
What Helps:
✅ Agility drills with controlled cutting (start slow, build speed)
✅ Hip and glute strength (these control your body's momentum)
✅ Footwear check: Worn-out or inappropriate shoes reduce support
✅ Surface awareness: Be mindful of grip vs. slip on different surfaces

3. WALKING OR RUNNING ON UNEVEN GROUND
What Helps:
✅ Trail running shoes with good grip and support
✅ Proprioception training: Single-leg stands, wobble boards, eyes-closed balance
✅ Pay attention: Fatigue and distraction are risk factors
✅ Strengthen your ankles: Calf raises, resistance band inversion/eversion

The Osteopathic Approach to Ankle Sprains
We don't just treat the ankle in isolation. We look at the whole kinetic chain:

🦶 The Foot Itself: Which ligaments are affected? Is there joint restriction?
🦵 The Knee & Hip: Poor control higher up often causes ankle rolls
🦴 The Pelvis & Spine: Gait compensations after an ankle sprain can lead to back and hip pain down the track

Our treatment includes:
✅ Gentle joint mobilisation to restore normal ankle motion
✅ Soft tissue release for surrounding muscles
✅ Proprioception retraining (teaching your ankle to "talk" to your brain again)
✅ Strengthening protocols to prevent re-injury
✅ Addressing compensations elsewhere in the body

Recovering from an ankle sprain—or want to prevent one?
Let's assess your movement and build a plan to keep you on your feet.
Book an assessment via the link in our bio.

Good luck to all the footy players for Round 1 this weekend! 🏉Here are a few things to keep in mind as we jump into the ...
09/04/2026

Good luck to all the footy players for Round 1 this weekend! 🏉

Here are a few things to keep in mind as we jump into the season!

Pre-Game Musts:
✅ Hydrate the day/night before. Try to drink 5-7 litres throughout the day.
✅ Eat a carb-rich meal for dinner the night before.
✅ Aim for 8-10 hours of quality sleep.
✅ Do a dynamic warm-up.
✅ Do activation exercises, especially for your glutes and core!

Post-Game Recovery:
✅ Cool down walk/jog followed by some static stretches and foam rolling.
✅ Hydrate and refuel with water, electrolytes, carbs and protein.
✅ Ice any nasty knocks.
✅ Prioritise sleep again, aim for 8-10 hours because this is when your body can recover.
✅ Light active recovery the next day. This might be a walk, yoga/mobility work or foam rolling.
✅ Come See us if you have any niggles you want to get looked at!

The Osteopathic Perspective:
We see local footy players every season with the same story: “I pushed through, and now I can’t train.”

Osteopathy for footy players focuses on:
🦵 Hip & Pelvic Mechanics – Your power and stability start here
🦶 Ankle & Foot Mobility – For sharp changes of direction
💪 Shoulder & Thoracic Spine – For marking, tackling, and handballing
🔄 Movement Efficiency – Less wasted energy, fewer compensations

A quick pre-season or post-game check-up can catch issues before they bench you.
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Did you know? 💉Botox—yes, that Botox—is increasingly being used to treat jaw tension, teeth grinding, and jaw-related he...
02/04/2026

Did you know? 💉
Botox—yes, that Botox—is increasingly being used to treat jaw tension, teeth grinding, and jaw-related headaches.

While most people know Botox for its cosmetic use, it has powerful therapeutic applications that many aren’t aware of. And for anyone suffering from chronic jaw clenching, it can be life-changing.

How Does It Work?
Botox (botulinum toxin type A) works by temporarily blocking nerve signals to specific muscles, causing them to relax. When injected into the masseter muscles (the large muscles on either side of your jaw), it reduces their ability to clench and grind.
What this means:
✅ Less tension in the jaw
✅ Reduced teeth grinding (bruxism)
✅ Fewer tension headaches and migraines that start in the jaw
✅ Relief from TMJ (temporomandibular joint) pain
✅ Sometimes, a slimming effect on the jawline (a welcome side effect!)

Who Is It For?
Botox for jaw tension is often recommended for people who:
🔹 Grind or clench their teeth—especially at night (bruxism)
🔹 Wake up with sore jaws, headaches, or tooth sensitivity
🔹 Experience jaw clicking, popping, or locking
🔹 Suffer from chronic tension headaches or migraines linked to jaw tension
🔹 Have tried mouthguards, physio, or osteopathy with partial relief
It’s often used when conservative treatments (like splints, manual therapy, or stress management) haven’t fully resolved symptoms.

Is It Right for Everyone?
Botox is not the first line of treatment—but it can be a powerful tool for those who haven’t found relief elsewhere.
Best considered when:
* Conservative care (osteopathy, physio, splints) has been explored
* Symptoms are significantly impacting quality of life
* Jaw tension is the primary driver of headaches or TMJ pain
Important: This treatment should always be performed by a qualified medical professional (dentist, doctor, or specialist) experienced in therapeutic Botox administration.

Is jaw tension affecting your quality of life?
We can assess your jaw, neck, and posture to understand what’s driving it—and help you explore all your options.
Book a consult via the link in our bio.

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Easter Opening Hours 🥚🪺🐰
30/03/2026

Easter Opening Hours 🥚🪺🐰

24/03/2026

A massive welcome to Niraj de Silva and Nudge Osteopathy as a proud new Player Sponsor for one of our stars, Jake Godwin!

We are thrilled to have Jake supported by a health professional who understands the importance of physical wellness and recovery.

💆‍♂️ Meet Nudge Osteopathy: Gentle, Patient-Centred Care

Located in Wantirna Mall, Nudge Osteopathy, run by qualified osteopath Niraj de Silva who provides comprehensive, hands-on treatment tailored to individual needs.

They don't just treat symptoms; they focus on treating the root cause of pain through manual therapy, exercise, and lifestyle advice. Whether you are an elite athlete or just managing daily life, Niraj can help with:

✅ Pain Management: Treatment for back pain, sciatica, neck pain, stiffness, and joint issues (shoulders, hips, knees, ankles).

✅ Injuries & Recovery: Support for sports injuries, muscle strains, ligament sprains, and repetitive strain injuries (RSI).

✅ Headaches & Jaw Pain: Management of tension and cervicogenic headaches, and TMJ (jaw) dysfunction.

✅ Specialised Care: Pregnancy-related pain (back and pelvic girdle) and arthritis management.

Their tailored treatments utilise techniques like soft tissue massage, joint mobilisation, dry needling, and exercise prescription.

Let’s show our support for the local businesses that support our players! If you are carrying an injury or dealing with nagging pain, get in touch with Niraj today.

🔗 Visit their website: nudgeosteopathy.com

That crick in your neck. The stiffness that won’t shift. The headache that starts at the base of your skull and travels ...
19/03/2026

That crick in your neck. The stiffness that won’t shift. The headache that starts at the base of your skull and travels forward. Sound familiar? 🧐

Neck pain is one of the most common complaints we see—and it’s rarely just “bad luck.” Here are five common causes and what you can do about them.

The Osteopathic Difference:
Here’s the thing: these causes often overlap. Tech neck + stress + poor sleep can create a perfect storm. And sometimes, the pain in your neck is actually coming from elsewhere—like your jaw, your thoracic spine, or even your pelvis.

We don’t just treat the sore spot. We look at:
🦴 Joint mobility throughout your spine
💪 Muscle balance and tension patterns
🔄 Movement habits you may not even notice
🧠 Nervous system involvement (stress, sleep, breathing)

Your Takeaway:
Neck pain is common, but it’s not something you just have to live with. Understanding the cause is the first step to fixing it—not just masking it.

Is your neck trying to tell you something?
Let’s find out what.
Book an assessment via the link in our bio.

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That nagging knee pain your young athlete keeps complaining about? The one just below the kneecap that flares up during ...
17/03/2026

That nagging knee pain your young athlete keeps complaining about? The one just below the kneecap that flares up during soccer, basketball, or footy season? It could be Osgood-Schlatter disease. 🏀⚽️

And here’s the thing: it’s not actually a “disease”—it’s an overuse injury that’s incredibly common during the rapid growth years. Let’s break it down.

Is your young athlete struggling with knee pain?
Let’s assess what’s really going on and build a plan to keep them moving safely.

Book a consultation via the link in our bio.

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With the start of footy season around the corner, the smell of old, wet footy boots are no more and the new, fresh white...
12/03/2026

With the start of footy season around the corner, the smell of old, wet footy boots are no more and the new, fresh white and fluro boots get pulled out.

With new boots, come blisters and with blisters comes a whole lot of pain.

Here’s a little tip for you.

Try putting some Vaseline around the inside of your boot and don’t be shy.

The Vaseline will soften the leather and reduce the friction that’s bound to happen.
The first few games or training sessions, you can even put Vaseline on the outside of your sock to prevent friction.

Watch those blisters be a thing of the past!

Good luck to all teams playing in practice matches over the next few weeks.

If you’d like a tune up heading into the season, tap the link in the bio to make an appointment!
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Did you know? 😌When your body is truly relaxed—whether you’re reading, watching TV, or sleeping—your teeth should NOT be...
09/03/2026

Did you know? 😌

When your body is truly relaxed—whether you’re reading, watching TV, or sleeping—your teeth should NOT be touching.

That’s right. At rest, there should be a small gap between your upper and lower teeth, and your tongue should be gently resting on the roof of your mouth, just behind your front teeth.

Why It Matters
When your teeth are constantly touching—even lightly—your jaw muscles never get a break. This is called constant clenching or “tooth contact” habits, and it can lead to:
🔹 Jaw pain & tension (TMJ dysfunction)
🔹 Teeth grinding (bruxism) , especially at night
🔹 Headaches & migraines (from muscle tension referring pain)
🔹 Neck & shoulder stiffness (the jaw doesn’t work in isolation)
🔹 Worn-down teeth over time
🔹 Clicking or popping in the jaw joint

The Osteopathic Connection:
The jaw doesn’t exist in isolation. It’s intimately connected to:
🦴 Your Neck: The muscles that move your jaw also attach to your skull and neck. Jaw tension = neck tension.
🫁 Your Breathing: A tight jaw encourages shallow chest breathing. A relaxed jaw supports diaphragmatic breath.
🧠 Your Nervous System: Chronic clenching keeps your sympathetic (fight-or-flight) system switched on.
💪 Your Posture: Forward head posture forces your jaw to sit differently, often increasing tension.
We often find that patients with chronic headaches, neck pain, or even lower back issues have unrecognised jaw tension contributing to their symptoms.

When to Seek Help:
If you notice:
• Waking with a sore jaw or headache
• Clicking or popping in your jaw
• Worn teeth or unexplained tooth sensitivity
• Neck tension that won’t release..your jaw might need some professional attention.
Osteopathy can help release tension in the jaw, neck, and surrounding structures, restoring balance to this often-overlooked area.

Curious about your jaw health? Book a consult via the link in our bio.
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You’ve just tweaked your back, rolled an ankle, or woken up with a stiff neck. Now comes the million-dollar question: Ic...
05/03/2026

You’ve just tweaked your back, rolled an ankle, or woken up with a stiff neck. Now comes the million-dollar question: Ice or heat? 🧊🔥

It’s one of the most common questions we get—and getting it right can make a big difference to your recovery. Here’s your simple guide to knowing which one to reach for.

🧊 ICE: The Acute Phase
Use ice for: NEW injuries with inflammation and acute pain.

When to use it:
✅ First 24 hours after an injury
✅ Sprains, strains, or bumps
✅ Swelling or inflammation

How it works:
* Constricts blood vessels (reduces blood flow to the area)
* Numbs pain
* Limits swelling and inflammation
* Slows down tissue metabolism

How to do it:
* Always wrap the ice pack in a thin towel (never direct to skin)
* Apply for 5-10 minutes maximum
* Remove for at least 20-30 mins before reapplying

🔥 HEAT: The Recovery Phase
Use heat for: Chronic stiffness, muscle tension, or old injuries.
When to use it:
✅ After the first 72 hours (once swelling has gone down)
✅ Stiff, tight muscles
✅ Chronic back or neck tension
✅ Pre-activity to loosen up (if no inflammation is present)
✅ Menstrual cramps

How it works:
* Dilates blood vessels (increases blood flow)
* Relaxes tight muscles and eases joint stiffness
* Promotes healing by bringing nutrients to the area

How to do it:
* Use a wheat pack, hot water bottle, or heat pack
* Always have a barrier between heat and skin
* Apply for 15-20 minutes
* Check skin regularly to avoid burns

The Osteopathic Perspective:
In practice, very rarely would I suggest using an ice pack. Muscles and joints love heat, especially after the first day or two of an injury. If you’re feeling stiff and sore, reach for a heat pack and see how you feel after.

Ice and heat are great symptom management tools, but they don’t fix the underlying problem.

Got an injury that’s not resolving with home care?
Let’s find out what’s really going on.
Book an assessment via the link in our bio.
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Address

6B The Mall
Wantirna, VIC
3152

Opening Hours

Monday 8am - 6pm
Tuesday 10am - 8pm
Wednesday 8am - 6pm
Thursday 10am - 5pm
Friday 8am - 6pm
Saturday 8am - 2pm

Telephone

+61404211763

Website

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