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Physio Joe

▪️Senior Athlete Physiotherapist @ Athletes Authority
📍Sydney

29/08/2025

Getting strong is a major component of rehab

No doubts about that.

But do you have the ability to organise and sequence muscle activity in the right order, timing, and intensity to achieve functional tasks?

This may precede an injury and could be longstanding

How many times have you said, or heard an athlete say;

oh I’ve always had poor balance..

So are you saying we should just ignore it then?

09/07/2025

3 CONSIDERATIONS WHEN SELECTING EXERCISES FOR TENDINOPATHY ⬇️

Commonly we know that training volume, a persons age and previous injury all have an effect on tendinopathy.

The quality of the tendon structure is a factor in an individuals susceptibility to tendon pathology

When selecting exercises there are 3 considerations to how we may instigate changes to the tendon:

Strain: this can be modified with joint angles to achieve the suitable strain for an individual - think Goldilocks and the porridge

Fluid Movement: think of a really swollen chronic tendon - how do we shift it? Mechanical Load is your friend to squeeze that fluid out

Stress Relaxation: under longer contractions the tension relaxes the tendon fibres - can be useful as part of a prep block

If you are struggling with how to manage your tendon pain, drop me a message to see how we can navigate this with you 📥

15/03/2025

x

Centennial Slaughter 🏃🏻‍♂️

An impromptu 3.7km race around Centennial Park in the under 20mins Category.

What planned to be social turned into my competitive nature taking over and finished up with a respectable 15:54 minute time

Hoka Half Marathon next up..

09/02/2025

Absolutely Jam-packed January, the learning never stops…

1. pre-season well and truly up and running
2. Time to get consistent for the Hoka Half
3. Valuable training from
4. & 5. Putting it into practice
6. This poster didn’t age well
7. The Demon
8. All the quads with and
9. One of my favourites at the minute - pistol squat pending for Big Lou
10. Started January by hitting my peak athletic performance

08/12/2024

Sunday Roundup 📝

1. My first pre-season session at North Shore Bombers
2. Ho-Ho-Ho Merry S-Mas
3. When people return to running without any testing. Me: 😮
4. Prepping for my next quidditch tournament
5. see you in Jan 🤠
6. Milking it now
7. They don’t know my hamstring history
8. Bone Stress Injury? More like no stress injury
9. Latest CPD
10. It’d be rude nata

01/12/2024

November Roundup 📝

My first full month in Sydney complete ✅

1. Grateful to be a new member of the team
2. Success is a team sport and if you’re the smartest person in the room, you’re in the wrong room
3. & 4. Increasing exposure to field sessions, learning more about running mechanics and applicability to rehab
5. Dedicate yourself to your craft
6. Reading is easier when done by the beach
7. & 8. Learning new skills but cucumber does not belong in cocktails
9. 🌅 8/10
10. First Yo-Chi experience lived up to the hype

02/11/2024

Have you had a hamstring graft? ↓

One thing to consider post ACLR using hamstring graft is not just hamstring strength but strength through different ranges of motion during knee dominant movements.

As you can see on the top image there is reduced ROM in the operated leg (the top photo). She then flexes at the hip to create more range. Bottom photo, hips are nice and relaxed on the floor allowing the hamstring to take the knee through full range.

We know that this movement is limited by strength because as you can see in the final image she has increased ROM without load. Therefore, we know that it isn’t a joint stiffness issue.

So it’s important that we find ways to improve the inner range hamstring strength (beyond 90 degrees flexion).

Keep an eye on my posts this week and I’ll identify some ways I like to train the inner range hamstring to combat this issue

08/04/2022

𝗟𝗼𝗮𝗱 𝗜𝗻𝘁𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝗼𝗻 𝗣𝗵𝗮𝘀𝗲 🏋🏼‍♂️

👑Richard Williams: “Got to have a plan for every day, or else what?”

🎾Serena and Venus Williams: “You fail to plan, you plan to fail”

⚠️Considerations:
👉Compromisation of joint due to heavy loading. May have to modify exercises to effectively achieve appropriate muscle stimulus
👉Inefficient movement strategies
👉Loss of proprioception and motor control

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👉

01/04/2022

For bookings: drop me a message or head to the website below!
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www.uniquephysio.co.uk/book.php
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30/03/2022

𝗔𝗡𝗧𝗘𝗥𝗜𝗢𝗥 𝗞𝗡𝗘𝗘 𝗣𝗔𝗜𝗡 🦵

So the front of your knee has become pretty sensitive to pain following surgery?

But you’re anxious that you need to get those quads stronger and firing to progress your rehab.

So you try to do a bunch of quad dominant exercises like squats to work on your strength.

But they’re painful.

Now you’re suffering for the next few days because the pain at the front of your knee has gotten worse and it’s gotten quite swollen.

Well…

“Closed Chain” exercises like squats have a high load when initiating the movement, then deload in the middle portion and spike up again as the knee bends more at the bottom of the squat.

“Open Chain” movements such as a leg extension can help us incrementally increase load to the point that’s the most sensitive (full extension/a straight knee) or stop before you get to that point.

This certainly isn’t a post demonising squats and there is a place for both open and closed chain exercises in your programme.

However, if you have pain/swelling due to injury/surgery, what do you need at that time? It’s definitely not more pain and more swelling.

This is just one way we can modify your programme to maximise your gains and maintain a quiet knee.

Like this post if you would like examples of the kind of exercises mentioned above…

👉

28/03/2022

I’ve always been a fan of Will Smith…

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