Pain in the groin can stop you in your tracks — whether you’re a weekend footy warrior, a regular at the gym, or someone who just twisted awkwardly in the garden. Inguinal region injuries are more common than people realise, and physio can play a huge role in your recovery. In this blog, we’ll break down common groin-related injuries, explain how physiotherapy helps, and share a patient success story you’ll want to read to the end.

What Is the Inguinal Region?

The inguinal region, more commonly known as the groin, is located at the junction between your lower abdomen and upper thigh. It’s home to a complex network of muscles, tendons, ligaments, blood vessels, and nerves — all of which can be affected during certain types of physical activity or trauma.

Whether it’s sprinting, kicking, lifting, twisting, or even prolonged sitting in poor posture, this area is vulnerable to strain and overuse.

Common Injuries of the Inguinal Region

1. Adductor Muscle Strain (Groin Strain)

This is the most common groin injury we see in the inguinal region, especially in athletes. It usually occurs during rapid side-to-side movements like cutting, turning, or kicking.

Symptoms:

Who’s at Risk?
Footballers, sprinters, gym-goers, and anyone doing quick changes in direction.

If you want to learn more about Groin Strains, CLICK HERE.

2. Inguinal Hernia

Unlike muscle strains, hernias occur when abdominal contents protrude through a weak spot in the lower abdominal wall, typically in the inguinal region, specifically in the canal.

Symptoms:

Note: Hernias usually require surgical input, but physiotherapy helps with post-operative rehab and managing abdominal wall weakness pre-surgery.

3. Sportsman’s Groin (Athletic Pubalgia)

This is a chronic condition involving multiple soft tissues around the inguinal region and lower abdominal wall — often misdiagnosed or missed.

Symptoms:

This injury is common in footballers, runners, and hockey players. It often needs a multi-angled approach to rehab, involving pelvic and core stability work.

4. Iliopsoas Tendinopathy

The iliopsoas is a deep hip flexor muscle that can become overloaded, especially in dancers, runners, and those doing high-intensity training.The Iliopsoas tendon sits infront of the pelvis however the symptoms often feel deep within the inguinal region.

Symptoms:

5. Femoroacetabular Impingement (FAI)

Although this is technically a hip joint condition, the pain often presents in the inguinal region. FAI occurs when bony changes in the hip cause pinching of soft tissues.

Symptoms:

Physio helps by improving hip mechanics, strength and control — often delaying or avoiding surgery altogether.

6. Referred Groin Pain

Sometimes the source of groin pain isn’t in the groin at all — it can come from the lower back, SIJ (sacroiliac joint), or even abdominal wall trigger points. Patients often report the symptoms in the inguinal region.

Symptoms:

Physiotherapists are trained to identify referred pain patterns and tailor treatment accordingly.

How Physiotherapy Helps

The good news? Most inguinal region injuries respond really well to targeted physio — especially if you get onto it early. Here’s what we usually focus on:

✅ Accurate Diagnosis

We start with a thorough assessment to identify the structure(s) involved. It’s common for inguinal region injuries to be multi-layered, so getting the right diagnosis is key.

✅ Load Management

This means backing off aggravating activities temporarily without full rest — and finding ways to keep you moving safely.

✅ Soft Tissue Treatment

Hands-on techniques like massage, trigger point release, dry needling and stretching help to relieve muscle tightness and pain.

✅ Rehabilitation Exercises

We prescribe specific exercises based on the injury and phase of healing — often focusing on:

✅ Education

Understanding your injury makes a huge difference. We’ll guide you on warm-up routines, training techniques, and how to prevent re-injury.

Case Study: James, 29 – Footy Groin Strain

James, a 29-year-old amateur AFL player, came into the clinic three days after feeling a sharp “twinge” in his left groin during a sprint. He initially shrugged it off, but the pain worsened with walking and stairs.

Assessment Findings:

We started James on a graduated rehab program:

By week 7, James returned to full training with no pain and stronger adductors than pre-injury. He continues to do maintenance exercises once a week — and hasn’t had a recurrence since.

Red Flags to Watch Out For

While many groin injuries are muscular and manageable, some require further investigation. Seek professional input if you notice:

Prevention Tips

  1. Warm Up Properly
    Include dynamic stretches and activation exercises before sport.
  2. Strengthen Your Core and Adductors
    Prevent groin overload by building strength where it matters most.
  3. Avoid Overtraining
    Increase load gradually and include adequate recovery.
  4. Focus on Technique
    Poor kicking or lifting technique can strain your groin — technique matters!
  5. Don’t Ignore Niggles
    A mild strain today can become a six-week rehab tomorrow. Get it checked early.

Final Thoughts: Don’t Just Push Through Groin Pain

Ignoring groin pain or “toughing it out” might seem like the Aussie thing to do — but trust us, early physio intervention saves time, pain, and frustration down the track. Whether you’re dealing with a mild adductor strain or something more complex like sportsman’s groin, your body will thank you for getting it sorted sooner rather than later.

Need Help With Groin Pain?

Don’t let a groin injury stop you in your tracks. Our experienced team can help diagnose the issue and create a personalised rehab plan that gets you back doing what you love — stronger than ever.

Give us a call today on 9806 3077, or book online — just CLICK HERE.

References and Further Reading

A soft tissue injury like a sprain, strain, and tear can derail your plans fast — but they don’t have to keep you sidelined. In this blog, we’ll show you how to manage these injuries properly from day one, avoid common mistakes, and recover stronger than ever with expert physiotherapy.

What is a Soft Tissue Injury?

A soft tissue injury involes damage to the muscles, ligaments, or tendons. They can happen suddenly (like twisting an ankle) or build up over time from repetitive use. These injuries are extremely common — especially in sport, exercise, and daily life — and they come in all shapes and sizes.

Common soft tissue injuries include:

Depending on the severity, a soft tissue injury can range from a mild inconvenience to a long-term issue if not managed properly.

The Golden Rule: Early Management is Key

The first 48 to 72 hours after an injury are crucial. This is when inflammation kicks in — and while that’s a normal part of healing, it’s easy to make things worse with the wrong approach.

What You SHOULD Do – Follow the PEACE & LOVE Protocol

Old-school advice like “RICE” (Rest, Ice, Compression, Elevation) has been updated. The latest evidence-based method is PEACE & LOVE — a guide that not only protects the injury but also promotes healing.

PEACE (First 1-3 Days):

LOVE (After the Acute Phase):

✅ Want a rehab plan built around YOU? Book in with our physio team here.

Signs You Might Need a Physio

A soft tissue injury will likely settle down with rest and self-management. But others need expert help.

Here are some red flags to look out for:

Physiotherapists assess the injury, determine the grade (1, 2, or 3), and build a personalised plan to restore strength, mobility, and confidence.

How Physio Helps You Recover Faster

Physiotherapy is a game-changer for a soft tissue injury. Here’s how we support you through recovery:

✅ Thorough Assessment

We start with a detailed assessment to diagnose the exact structure involved — whether it’s a ligament, muscle belly, tendon, or joint capsule. We’ll also check for underlying issues like poor biomechanics or past injuries that might have contributed.

✅ Hands-On Treatment

Depending on your injury, this may include:

✅ Exercise Prescription

Tailored exercises help:

We update your program as you progress — so you’re never stuck doing boring “cookie-cutter” exercises that don’t work.

✅ Return-to-Sport Planning

If you play sport, we guide you through a structured return-to-play program. That means no guessing — just science-backed progressions to get you back safely and with confidence.

Real Patient Story: Sophie’s Comeback From a Calf Tear

Sophie, a 42-year-old mum of two, came to our clinic after straining her calf during a netball game. She initially tried to “walk it off” but noticed swelling and pain that persisted for days. She was struggling to walk without a limp and couldn’t drive comfortably.

Our physio team diagnosed her with a Grade 2 medial gastrocnemius tear. Sophie started with compression and gentle isometric loading within pain-free limits. By week two, she progressed to gentle strengthening and hydrotherapy.

As swelling reduced, we introduced dynamic calf loading, single-leg balance work, and a return-to-running plan. Six weeks later, she was back on the netball court — moving confidently and pain-free.

Now, Sophie attends our clinic gym twice a week for lower limb strength and balance training. She hasn’t missed a game since.

Another common Soft Tissue Injury involves the hamstring, Read more by clicking HERE.

Common Myths Busted

❌ Myth 1: “I should rest until the pain goes away.”
Truth: Prolonged rest can delay healing. Early movement — when done properly — stimulates recovery.

❌ Myth 2: “I just need a scan to know what’s wrong.”
Truth: Scans don’t always match your symptoms. A good clinical assessment is often more useful, especially early on.

❌ Myth 3: “Once it feels better, I’m all good.”
Truth: Pain often settles before the tissue is fully healed. Without rehab, you risk re-injury.

Tips for Staying Active during A Soft Tissue Injury

Just because one area is injured doesn’t mean the rest of your body should go on holiday. Here’s how to keep moving safely:

Movement supports circulation, mood, and overall health — all of which help with healing.

When Should I Return to Sport or Work?

Return depends on:

Our physios will assess your readiness using:

Don’t rush back — returning too soon can cause setbacks that take even longer to fix.

Preventing Future Soft Tissue Injuries

Prevention is always better than cure. Here’s what we recommend:

✅ Warm Up Properly

A dynamic warm-up improves circulation and prepares tissues for activity.

✅ Build Strength

Strong muscles support your joints and absorb load better.

✅ Don’t Ignore Niggles

Minor aches can turn into major problems. Early physio can catch issues before they escalate.

✅ Load Management

Increase training load gradually — especially after a break or return from injury.

✅ Cross-Train

Don’t just repeat the same movement patterns. Mix in strength, mobility, and cardio work to stay balanced.

Final Thoughts: Don’t Tough It Out Alone

A soft tissue injury would be considered quite common, but when managed correctly, most people make a full recovery — and often come back stronger. The secret is knowing what to do (and what not to do) from the start.

Physio isn’t just about getting out of pain — it’s about building resilience, confidence, and long-term injury prevention.

Need help with a soft tissue injury?
Give us a call today on 9806 3077, or book online — just CLICK HERE.

References & Further Reading

  1. British Journal of Sports Medicine – PEACE & LOVE Guidelines
  2. Physiopedia – Soft Tissue Injury Management
  3. Australian Physiotherapy Association – When to See a Physio

Fractured your finger? Don’t just “tough it out” — even minor finger breaks can cause long-term stiffness if left untreated. In this blog, we’ll unpack everything you need to know about finger fractures, how physio plays a crucial role in recovery, and share a real success story from our clinic. Keep reading — your hand health depends on it.

What Is a Finger Fracture?

A finger fracture is a break in one or more of the small bones (phalanges) that make up your fingers. Each finger has three bones (except the thumb, which has two), and fractures can occur from sporting injuries, falls, crush incidents, or even slamming your hand in a car door.

Depending on the type and location of the finger fracture, treatment varies — but physiotherapy is almost always essential once the bone starts healing.

Common Causes of Finger Fractures

These injuries can happen in an instant — but the consequences can linger for months without proper care.

Signs You’ve Fractured a Finger

Some symptoms are obvious. Others, not so much. If you’ve had a hand injury, watch for:

Even if you can move the finger a little, don’t assume it’s just a sprain — small fractures can be deceptively painful and may still need splinting and rehab.

Types of Finger Fractures

There are several types of finger fractures, including:

Each type affects healing time and rehab strategy — which is where your physio comes in.

Medical Treatment First, Then Physio

The first step is always medical imaging — usually an X-ray — to confirm the fracture. From there, treatment may involve:

But once the bone starts healing, it’s time for physiotherapy. This is where many people go wrong — they take the splint off and try to “get back to normal” without guidance. Unfortunately, that often leads to stiffness, weakness, or even re-injury.

If you have had surgery, read our blog on Post Surgery Rehab!

How Physiotherapy Helps Finger Fracture Recovery

Rehab for a Finger Fracture isn’t just about regaining motion — it’s about restoring full hand function so you can type, grip, lift, play sport, and do all the things you used to do.

1. Restoring Movement

After immobilisation, your joints and tendons can get stiff. We use:

2. Reducing Swelling

Swelling can limit movement and delay healing. Physios help with:

3. Strengthening Muscles

Muscle weakness is common after a fracture. We prescribe:

4. Scar Management (if surgery was involved)

Scar tissue can limit tendon glide. Techniques include:

5. Return to Work or Sport

We’ll help you regain:

How Long Does Finger Fracture Rehab Take?

It varies depending on the type of fracture, age, general health, and how soon rehab begins. Most people need 6–10 weeks of rehab, though more complex injuries can take longer.

The key is to avoid rushing or ignoring pain, and to follow a guided program. Your finger is involved in nearly everything you do — it’s worth giving it the time and care it needs.

Real Patient Example – James’ Journey Back to Work

James, a 42-year-old carpenter, came to us after breaking his index finger in a workplace accident involving a nail gun. He was treated in hospital with a splint and told to avoid work for at least 6 weeks.

He initially thought once the splint was off, he’d be “good to go”. But three weeks later, he still couldn’t fully bend or straighten the finger, and gripping tools was painful.

James came to our clinic after his GP referred him for physio. We started him on a custom hand therapy program that included:

Within four weeks, he was able to return to modified duties, and by week eight, he’d regained full grip strength and dexterity.

Today, he’s back on the tools full-time and still does occasional hand exercises to maintain strength.

Don’t Ignore the Little Things

You’d be surprised how often people brush off finger fractures as “just a little crack”. But left untreated, even minor injuries can lead to long-term issues like:

That’s why early physio is so important — not just for healing, but for restoring full function and preventing complications.

What Happens During Your First Physio Appointment?

When you come in, your physiotherapist will:

  1. Review your imaging and surgical notes (if any)
  2. Assess joint mobility, swelling, pain, and grip strength
  3. Set realistic goals based on your lifestyle
  4. Create a custom rehab program
  5. Start hands-on treatment and exercises straight away

We’ll also give you advice about returning to work, sport, or hobbies, and help you navigate the mental side of recovery if frustration sets in (it often does!).

Can You Prevent Finger Fractures?

Not always — accidents happen. But there are ways to reduce your risk:

When to See a Physio

You should book in for physio:

Don’t wait until it becomes a bigger issue. The earlier you start, the better your long-term outcome.

Final Thoughts

Finger fractures may seem small, but their impact on daily life is anything but. Whether you’ve had a sporting injury, work accident, or just a clumsy moment, the right physiotherapy approach can help you power through the pain and regain full function.

At our clinic, we’ve helped countless patients — just like James — avoid surgery, return to work faster, and get their grip strength back with confidence.

Need Help with Your Finger Injury?

Give us a call today on 9806 3077, or book online — just CLICK HERE.

References and Further Reading

Struggling with wrist pain near your thumb? It could be De Quervain’s tenosynovitis—a frustrating condition that makes simple tasks feel impossible. The good news? Physiotherapy is a game-changer for recovery. In this blog, we break down causes, symptoms, treatment options, and share a real success story from our clinic.

What is De Quervain’s Tenosynovitis?

De Quervain’s tenosynovitis is a condition affecting the tendons on the thumb side of your wrist. Specifically, it involves inflammation of the sheath (synovium) that surrounds the abductor pollicis longus (APL) and extensor pollicis brevis (EPB) tendons. These tendons are responsible for moving your thumb away from your hand, and when inflamed, even daily activities can become painful.

Why De Quervain’s tenosynovitis Happen?

De Quervain’s tenosynovitis is often caused by repetitive wrist or thumb movements. This includes lifting a baby, texting, typing, wringing clothes, or even long hours of scrolling on your phone.

Some common contributing factors include:

Similar symptoms can present with wrist tendonitis, read HERE for more information.

Symptoms to Watch Out For

The hallmark symptom of De Quervain’s is pain on the thumb side of the wrist, especially when:

You may also notice:

One simple test we often use in clinic is Finkelstein’s Test. You tuck your thumb into your palm, wrap your fingers over it, and bend your wrist toward your little finger. If this brings on sharp pain near your wrist/thumb—De Quervain’s tenosynovitis is likely the culprit.

How Physiotherapy Can Help

The good news? Most cases of De Quervain’s respond extremely well to physiotherapy—often avoiding the need for injections or surgery.

Here’s how we manage it:

1. Education & Activity Modification

We help you identify the repetitive movements contributing to the problem and guide you on how to change or temporarily avoid them.

2. Splinting or Bracing

A thumb spica splint is often used short-term to rest the tendons. We’ll advise on how long to wear it based on your symptoms and lifestyle.

3. Manual Therapy

Your physio may use techniques like soft tissue massage, joint mobilisation, or dry needling (where appropriate) to reduce tension and improve circulation.

4. Therapeutic Exercises

We introduce gentle mobility and strengthening exercises that are progressive and safe. These restore tendon glide, reduce irritation, and build resilience.

Early stage examples:

Later stage examples:

5. Taping Techniques

We often use Kinesio taping to offload the irritated area and support tendon movement during daily tasks.

6. Load Management & Graded Return

As symptoms settle, your physio will guide you through a gradual return to normal activities, ensuring you don’t overload the area again.

Real Patient Success Story: Olivia, 33

Olivia, a local mum of two from Lane Cove, came into our clinic in distress. She had developed wrist pain after months of lifting and breastfeeding her newborn. Simple things—like lifting a coffee cup or pushing a pram—started to feel unbearable.

At her first appointment, we confirmed De Quervain’s tenosynovitis with clinical testing. Olivia was worried about needing a cortisone injection or surgery, but wanted to try conservative treatment first.

We began with education and fitted her with a soft thumb splint to wear during high-use activities. Manual therapy reduced her muscle tension and improved thumb mobility. Over a few sessions, we introduced mobility exercises, then gradually built up strength in her wrist and thumb. We also taught her better lifting techniques to reduce load on the wrist.

Within six weeks, Olivia had significant pain reduction and was back to doing the school run, lifting her baby, and even carrying grocery bags—pain-free. No injections needed.

When to Seek Help

Don’t wait for wrist pain to become unbearable. The sooner you address De Quervain’s, the quicker it resolves. Physiotherapy is most effective when started early—especially before the inflammation becomes chronic.

If you’re experiencing:

It’s time to book in with a physio.

FAQs About De Quervain’s Tenosynovitis

Q: Can De Quervain’s heal on its own?
A: Sometimes, mild cases improve with rest—but more often than not, the condition lingers without proper treatment. Physiotherapy speeds up recovery and prevents recurrence.

Q: Do I need an ultrasound or MRI to diagnose it?
A: Not always. De Quervain’s is typically diagnosed clinically. Imaging may be recommended if symptoms persist or the diagnosis is unclear.

Q: Will I need a cortisone injection?
A: In some stubborn cases, injections can help. But many patients (like Olivia!) improve with physiotherapy alone and avoid the need for needles altogether.

Q: Can I still exercise?
A: Yes—but you may need to modify your routine. We’ll show you how to keep moving without aggravating the wrist.

Prevention Tips

Once your pain settles, keep your wrists happy by following these tips:

Final Thoughts

De Quervain’s tenosynovitis can be painful, but it’s absolutely treatable. With the right guidance, hands-on care, and targeted exercises, you can return to your daily life pain-free and confident.

Don’t let thumb-side wrist pain stop you. Give us a call today on 9806 3077, or book online—just CLICK HERE.

References & Further Reading

Introduction
Running Tips from a physio will keep you running pain-free! Injuries can derail even the most dedicated runner, but the good news is—most are preventable. In this blog, we’ll uncover 10 smart, physiotherapist-approved tips to reduce your risk of injury. Plus, we’ll share a real-life success story from a recent patient. Ready to run smarter? Let’s dive in.

Why Running Injuries Happen

Running might seem like a simple, natural activity—but that doesn’t mean it’s risk-free. Each stride puts repetitive stress through your joints, muscles, tendons, and bones. Over time, poor technique, training errors, or even the wrong shoes can lead to common injuries like:

Most running injuries come down to overload—too much, too soon. Others stem from weakness, poor flexibility, or biomechanics. That’s where a bit of prevention goes a long way.

To learn more about shin splints, read our previous blog HERE.

1. Progress Gradually – Avoid the “Too Much, Too Soon” Trap

Ramp up your running volume slowly. A good rule of thumb? Don’t increase your total weekly mileage by more than 10%.
Sudden spikes in distance, pace, or intensity stress tissues faster than they can adapt. Gradual build-up gives your body time to get stronger and more resilient.

Tip: Keep a running log or use apps like Strava or Garmin to track distance and intensity.

2. Warm Up Properly – Every. Single. Time.

A dynamic warm-up is non-negotiable. Cold muscles are more prone to tearing or cramping.
Spend 5–10 minutes before each run doing light cardio and dynamic stretches like:

This prepares your muscles, improves joint range of motion, and boosts blood flow.

3. Strength Training – Your Secret Weapon

Stronger runners are more injury-proof. Strength training improves muscle control, joint stability, and power output—all of which can reduce impact forces.
Focus on key areas:

Aim for 2 strength sessions per week. Don’t worry—you won’t “bulk up”, but you will become a better runner.

4. Invest in the Right Shoes – Not Just the Trendiest Ones

Footwear matters. The wrong shoe can throw off your alignment and increase injury risk.
Visit a running-specific store or speak with your physio to get fitted based on your foot shape, running style, and typical terrain.

Bonus tip: Replace your runners every 500–800 km depending on wear and tear.

5. Don’t Ignore Niggles – They’re Whispering for a Reason

A small ache today could become a major injury tomorrow. Pain is your body’s way of telling you something’s not quite right.
If a sore knee, tight calf, or plantar pain lingers beyond 48–72 hours, it’s time to get checked. Early intervention prevents long breaks from running.

6. Improve Running Form – Small Tweaks, Big Gains

Poor biomechanics are a common root cause of injury. Common issues include:

A physiotherapist can assess your running technique and give personalised tips. Improving your form reduces impact stress and boosts efficiency.

7. Stretch and Mobilise – Especially After Runs

Muscles shorten and tighten after repetitive activity. Stretching post-run helps with flexibility and recovery.
Target your:

Don’t rush it—hold each stretch for 20–30 seconds. Foam rolling can also reduce muscle tightness and soreness.

8. Listen to Your Body – Not Just Your Watch

Some days, your body says “not today”. And that’s okay. Fatigue, stress, or poor sleep can all affect your injury risk.
If you’re feeling unusually tired or sore, swap a hard session for a walk, yoga, or a rest day. Running through exhaustion is a fast track to injury.

9. Cross-Train – Mix It Up

Running is repetitive. Cross-training builds complementary strength and gives your joints a break.
Try:

It keeps you fit while reducing the cumulative load on your legs.

10. See a Physio – Prevention Is Better Than Rehab

Physiotherapists are movement experts. We can:

Regular check-ins can keep you running longer, faster, and pain-free.

Patient Case Study: Meet Michael

Michael, a 38-year-old recreational runner from Forestville, came to our clinic with ongoing left Achilles pain that flared up during longer runs.
He had signed up for a half marathon but had to stop training altogether after pushing through the pain for weeks.

After an assessment, we found the key issue was tight calves, poor ankle mobility, and glute weakness leading to overload on his Achilles.

Treatment Plan:

Michael not only returned to pain-free running—he completed his half marathon two months later. He now strength trains once a week in our clinic gym and hasn’t had an Achilles flare-up since.

Final Thoughts

Running injuries are common, but they’re not inevitable. A mix of smart training habits, strength work, and occasional physiotherapy check-ins can keep you running strong for years to come. Whether you’re training for a fun run or just want to stay active, don’t wait for pain to slow you down.

Think something’s not quite right? Don’t wait.
Give us a call today on 9806 3077, or book online—just CLICK HERE.

References

  1. Running shoes and injury prevention – Australian Podiatry Association
  2. How much should I increase my weekly running mileage? – Runners World
  3. Strength training for runners – Physiopedia

Hamstring strain slowing you down? You’re not alone. This common muscle injury can sideline runners, gym-goers and weekend warriors alike—but the good news is, with the right physiotherapy approach, recovery can be faster and more effective. Read on for expert tips, recovery timelines, and a real-life case of a hamstring rehab done right.

What is a Hamstring Strain?

A hamstring strain refers to an overstretch or tear in one or more of the three muscles—located at the back of your thigh. These muscles (biceps femoris, semitendinosus and semimembranosus) play a big role in walking, running, bending the knee and extending the hip.

Injuries usually occur during explosive or fast movements, such as sprinting, kicking, or lunging. That’s why they’re so common in sports like AFL, soccer, and athletics.

What Causes a Hamstring Strain?

There’s no single cause, but these factors often contribute:

How Do You Know if It’s a Hamstring Strain?

Common symptoms include:

If you’re limping or can’t walk without pain, it’s best to get assessed straight away.

Hamstring Strain Grading

Physios classify these injuries into three grades:

GradeDescriptionSymptoms
Grade 1Mild strain, small muscle fibre tearsTightness, slight discomfort, minimal strength loss
Grade 2Moderate tearSharp pain, swelling, partial loss of strength
Grade 3Severe tear or complete ruptureIntense pain, bruising, major weakness or inability to walk

There has been research to show that the amount of days spent limping after a hamstring strain is correlated to the amount of weeks of sport missed in the players chosen sport.

Why Physiotherapy is Crucial for Hamstring Rehab

Too many people make the mistake of resting too much or too little after a strain. Without proper rehab, you’re at high risk of reinjury—and the repeat episodes are often worse.

That’s where physiotherapy makes a massive difference. At our clinic, we tailor your rehab to your specific injury grade, activity level, and goals. Our approach includes:

✅ Hands-on treatment to reduce pain and swelling
✅ Individualised exercise programs to rebuild strength and flexibility
✅ Neuromuscular retraining to improve control and technique
✅ Education to prevent future strains
✅ Return-to-sport guidance based on real benchmarks, not guesswork

Real Case Study: Jack’s Return to Soccer

Jack, a 28-year-old semi-pro soccer player from Narraweena, came to our clinic after tearing his hamstring during a sprint drill. He felt a sharp pull in his right thigh and couldn’t finish training. An ultrasound confirmed a Grade 2 hamstring strain.

Week 1-2: We started with soft tissue release, gentle range-of-motion exercises and isometrics to keep the muscle engaged without overstressing it.

Week 3-4: Jack progressed to dynamic strengthening—single-leg bridges, Nordic curls, and resistance band work. Dry needling also helped settle deep muscle tightness.

Week 5-6: We ramped up running drills, focusing on form, acceleration mechanics and hamstring endurance. Jack also trained glutes and core to address muscle imbalances.

Week 7: With sprint testing and strength measures back to baseline, Jack returned to modified team training.

Week 8: Fully cleared for competition. No pain. No fear. Just goals.

Today, Jack’s back playing confidently and still checks in for maintenance treatment.

Key Phases of Recovery

Let’s break it down. While recovery time can vary depending on severity and individual healing, here’s a general guideline:

1. Acute Phase (0–7 days)

2. Subacute Phase (1–3 weeks)

3. Strength & Conditioning Phase (3–6 weeks)

4. Return-to-Sport Phase (6+ weeks)

Must-Do Physio Exercises for Hamstring Strains

These are a few of our go-to exercises (only perform under guidance of your physio):

Can You Prevent Hamstring Strains?

Yes! Prevention is way better than cure—especially with something as stubborn as a hamstring strain. Here’s how:

Should You Get a Scan?

Physios can usually assess and diagnose a hamstring strain clinically, but scans like ultrasound or MRI can help:

Your physio can refer you for imaging if needed—no GP referral necessary.

When to See a Physio

Come in if:

The earlier we see you, the better the outcome—early treatment prevents scar tissue and speeds recovery.

Don’t Ignore the Warning Signs

If you’ve had a minor hamstring niggle for weeks that never fully settles, don’t shrug it off. Many patients come in after the second or third strain, and by then the tissue takes longer to heal and your movement patterns are harder to retrain.

Some players take a proactive approach by booking in for an athlete screening session with one of our physiotherapists to determine if they have any risk factors for a hamstring strain and treat them to reduce the chance of an injury. Read HERE for our blog on this topic.

Take Home Message

A hamstring strain doesn’t have to derail your fitness goals. With early intervention, expert guidance and the right rehab, you can bounce back stronger than before. Whether you’re a weekend jogger or a competitive athlete, physiotherapy is your best shot at a smooth, confident recovery.

Need help with a hamstring injury?
Give us a call today on 9806 3077, or book online—just CLICK HERE and let’s get you moving again.

References & Useful Links:

Let us help you power through the pain and return stronger than ever.

Injury slowing you down? The right recovery plan can make all the difference. From early movement to expert hands-on physio, this blog covers the best things you can do to bounce back better. We’ll also share a recent patient story that proves just how effective physiotherapy can be.

Introduction: Injury Recovery Doesn’t Have to Be a Mystery

Whether it’s a dodgy ankle from footy, back pain from gardening, or a shoulder strain at work, getting injured can be frustrating. But good news—recovery doesn’t have to be slow, painful, or confusing. With the right strategies, support, and mindset, you can get back to your normal faster than you think.

In this blog, we’ll break down the best things you can do to help your body recover, from day one of the injury to those final stages of getting strong again. You’ll get practical tips backed by science and a real-world patient example to show it all in action.

Let’s dive in.

1. Respect the Injury—But Don’t Baby It

When something hurts, our natural instinct is to rest completely. While a short period of rest is important, doing nothing for too long can actually make things worse. The key is knowing when to rest and when to move.

Early Stage (0–72 hours): Follow the PEACE & LOVE Approach

You may have heard of R.I.C.E (Rest, Ice, Compression, Elevation). That’s a bit outdated now. The latest approach is PEACE & LOVE, and it’s far more holistic:

PEACE (first 1–3 days):

LOVE (after 72 hours):

Tip: Don’t go it alone. A physio can help you find that sweet spot between doing too much and doing too little.

2. See a Physiotherapist Early

This one’s a game-changer. Many people wait weeks—or months—before seeing a physio. But early intervention helps identify the issue, start treatment, and prevent long-term problems.

A good physio will:

Physiotherapy isn’t just about massages and stretches. It’s about functional recovery—getting you back to doing what you love.

3. Move Smart, Not Hard

Movement is medicine—when done right.

Once you’re past the initial inflammation, gentle movement helps reduce stiffness, improve circulation, and activate healing in the muscles, joints, and tissues. But jumping back into sport or gym workouts too soon can backfire.

Your physio will guide you through:

Case in point: After a calf tear, walking laps too soon might cause a re-tear—but light banded foot pumps could promote safe healing.

4. Stay Consistent With Your Rehab Exercises

We get it—rehab exercises can feel repetitive. But they work if you do them. Research shows that compliance with physiotherapy exercise programs leads to significantly better outcomes (Kolt & McEvoy, 2003).

Here’s how to stay on track:

Real talk: Missing two weeks of rehab can undo a lot of progress.

5. Look After the Whole Body

Your body is a system, not a set of isolated parts. To recover fully, think big picture.

Fun fact: Studies show that being optimistic can improve physical recovery outcomes (Main et al., 2010).

6. Don’t Rely Solely on Pain Relief Meds

While over-the-counter medications can provide short-term relief, they don’t address the root cause. Relying too heavily on painkillers can also lead to delayed recovery and other health risks.

Instead:

Remember: Pain is a signal, not a sentence. Learn what your body’s trying to tell you.

7. Gradually Return to Sport or Work

This is where many people go wrong—returning to full activity too fast. You might feel “okay,” but if your tissues haven’t regained full strength or coordination, re-injury risk is high.

A physio-guided return-to-play or return-to-work plan will include:

It’s not just about being pain-free. It’s about being ready.

8. Reassess and Adjust Along the Way

Injuries are dynamic. What worked in week 1 might not be right for week 4. That’s why ongoing reassessment with your physio is so helpful.

Your treatment might shift to include:

Recovery isn’t a straight line—but it is a team effort.

Patient Spotlight: Meet James

James, 42, came to our clinic after injuring his lower back while helping a mate move house. He tried to “push through” the pain at first, but after a week of poor sleep and difficulty bending, he finally came in.

On assessment, we found signs of a lumbar facet joint sprain, with muscle guarding and reduced trunk rotation.

Here’s how his recovery went:

Now, James is pain-free, sleeping better, and back to playing touch footy on weekends. He’s still doing his strength program twice a week at Plus Fitness and even said, “Physio saved my back—and probably my sanity!”

To find out more about a lower back pain, read this blog.

Wrap-Up: Recovery Is a Process, But You’re Not Alone

Getting injured can be a setback, but it doesn’t have to be the end of the story. With the right strategies—like early physio, progressive exercise, and listening to your body—you can bounce back stronger.

Your next step? Book in with a physio who knows how to guide you through every stage of recovery.

Give us a call today on 9806 3077, or book online, just CLICK HERE

References:

Low back pain can sneak up on you — from lifting something the wrong way, to just waking up feeling “off”. While it’s common, that doesn’t mean you have to live with it. In this blog, we’ll break down what causes low back pain, why it sticks around, and how physio can fast-track your recovery.

Struggling With Low Back Pain? You’re Not Alone

Let’s face it — low back pain is a massive pain in the… well, back. It’s one of the most common reasons Aussies miss work, skip sports, or avoid exercise altogether. And yet, many people still aren’t sure what’s causing their pain or what to do about it.

That’s where physiotherapy comes in. It’s not just about massage or stretches — it’s a science-backed approach that gets to the root cause of your pain and helps you move forward.

Whether your pain came on suddenly after bending over, or it’s been lingering for months, this blog will help you understand what’s going on and how physio can help.

👉 Ready to feel better? Keep reading to learn how to take control of your back pain — and your life.

What Is Low Back Pain?

Low back pain refers to discomfort or stiffness in the area between the lower ribs and the buttocks. It can be:

The pain may be sharp, dull, or throbbing. It might stay localised to the back or radiate into the hips, legs, or even feet.

Common Causes of Low Back Pain

There’s no single cause of low back pain — and that’s what makes it tricky. But here are the usual suspects:

1. Muscle or Ligament Strain

Overstretching or lifting something awkwardly can cause small tears in the soft tissues. It’s one of the most common culprits.

2. Disc Problems

The discs between your vertebrae can bulge or herniate, putting pressure on nerves. This may cause radiating pain, numbness, or tingling (e.g., sciatica).

3. Facet Joint Dysfunction

The small joints at the back of your spine can get irritated or stiff, leading to localised low back pain and stiffness — especially with arching or twisting.

4. Poor Posture

Sitting too long at a desk, slouching on the couch, or standing awkwardly for hours can stress your spine over time.

5. Degenerative Changes

Arthritis and general wear-and-tear can impact the spine’s structures, especially in people over 50.

Red Flags — When to Seek Urgent Care

Most back pain is mechanical and harmless, but see your GP or physio immediately if you notice:

These signs could indicate a more serious issue like cauda equina syndrome or infection.

How Can Physiotherapy Help With Low Back Pain?

Physiotherapists are trained to assess, diagnose, and treat low back pain using evidence-based techniques. Here’s how we help:

✅ Accurate Diagnosis

Your physio will assess your movement, posture, strength, and nerve function to pinpoint what’s really going on — not just mask the symptoms.

✅ Hands-On Treatment

This might include joint mobilisation, massage, dry needling, or stretching techniques to reduce pain and improve mobility.

✅ Exercise Prescription

We design tailored exercise programs that help you build core strength, improve flexibility, and correct muscle imbalances.

✅ Education and Postural Advice

We teach you how to lift, sit, sleep, and move better — so the pain doesn’t keep coming back.

✅ Graded Return to Activity

You’ll be guided back to work, sport, or hobbies at the right pace for your body and healing process.

Real-Life Recovery: James’ Story

James, 44, lives in Oxford Falls, came to our clinic after waking up one morning with stabbing pain in his lower back. He couldn’t bend forward, tie his shoes, or sit for more than five minutes. The pain had been brewing for weeks but flared up suddenly after gardening on the weekend.

James had been to his GP, who prescribed pain relief, but it wasn’t cutting it. He was starting to worry he’d need scans or even surgery.

What we found:
Our physio team assessed James and found restricted movement in his lumbar facet joints with associated muscle spasm. No signs pointed to disc or nerve involvement, which was great news.

What we did:
We used gentle joint mobilisation, soft tissue release, and specific mobility exercises in the first few sessions. As his pain reduced, we introduced core stability work and postural retraining. He also learned how to lift and garden safely.

The result?
Within 3 weeks, James was back at work and feeling 80% better. By week 6, he was symptom-free and even started attending our supervised exercise sessions to stay strong and prevent future flare-ups.

The Power of Movement

The old-school advice of “bed rest” for back pain is long gone. In fact, staying active is now known to be one of the best things you can do.

Even gentle walking, hydrotherapy, or low-impact Pilates can help relieve symptoms, as long as the activity is appropriate and guided by a physio.

Tips for Managing Low Back Pain at Home

  1. Keep Moving – Resting too much can delay recovery.
  2. Heat or Ice – Heat helps with stiffness; ice may help with acute inflammation.
  3. Change Positions Often – Don’t sit or stand too long in one position.
  4. Strengthen Your Core – A strong core supports your spine.
  5. Stretch Your Hips and Hamstrings – These areas often tighten with back pain.
  6. Use a Supportive Chair – Especially if you’re working at a desk all day.

Should I Get a Scan?

Not necessarily. Most cases of low back pain do not need X-rays or MRIs, especially in the early stages. Imaging often shows normal “wear and tear” changes that aren’t the cause of pain.

Your physiotherapist will let you know if imaging is necessary — for example, if your symptoms don’t improve or there are signs of nerve involvement.

What If My Pain Keeps Coming Back?

Persistent or recurrent low back pain often relates to underlying weakness, poor posture, or repetitive strain. Physiotherapy doesn’t just treat the current flare-up — we look at why it started and help you build a plan to prevent it from returning.

This might include:

When to See a Physiotherapist

Don’t wait until you’re stuck on the floor or reaching for painkillers daily.

See a physio if:

Final Thoughts: You Don’t Have to “Live With It”

Low back pain is common — but it’s not something you just have to “put up with”. With the right help, most people can recover fully and get back to doing the things they love.

Physiotherapy provides the tools, guidance, and support you need to take control of your recovery.

Take Action Today — Don’t Let Low Back Pain Hold You Back

If you’re over the constant ache, tired of relying on painkillers, or just want to move better — we’re here to help.

Give us a call today on 9806 3077, or book online, just CLICK HERE.

References

Feeling a dull ache along the front of your shins after a run or workout? You’re not alone — shin splints are common but treatable. In this blog, we’ll explain what causes them, how to treat them, and why physiotherapy is the secret weapon to smash shin splints for good.

What Are Shin Splints?

Shin splints — or medial tibial stress syndrome (MTSS) — are that nagging pain along the inner edge of the shinbone (tibia), typically brought on by repetitive stress. They’re especially common in runners, dancers, hikers, and anyone ramping up their training too quickly.

You’ll usually feel:

It’s your body’s way of saying, “Hey, I’m not coping with this load right now.”

What Causes Shin Splints?

Shin splints are often an overuse injury — your body just hasn’t had time to adapt to the increased load. Here’s what contributes:

Think of shin splints as your bones and soft tissues waving the white flag after too much repetitive impact.

The Physio Approach: Assessment First, Always

When you come in with shin pain, we don’t just guess — we assess.

A good physio will:

In some cases, we’ll refer for imaging (like MRI or bone scan) to rule out stress fractures, especially if the pain is localised and worsening.

Treatment: Why Physio Is the Game-Changer

Shin splints can be stubborn — but with the right approach, they don’t have to linger.

Here’s how physiotherapy helps:

1. Load Management

We’ll help you adjust your training load to find that sweet spot: enough to maintain fitness without aggravating symptoms. You don’t always need to stop entirely — just train smarter.

2. Manual Therapy

Hands-on techniques to release tight calf muscles, improve mobility, and reduce pain.

3. Dry Needling

Dry needling the calf complex, including the soleus muscle can be a game changer for stubborn tightness that never goes away. Have a read of our blog on dry needling HERE

3. Taping or Orthotics

Taping can provide temporary relief and support. For some patients, custom orthotics may be recommended if foot biomechanics are a major contributor.

4. Targeted Rehab Exercises

This is the long-term solution. We’ll guide you through a progressive strengthening program targeting:

5. Running Gait Retraining

If your biomechanics are off, we’ll give you drills or cues to help reduce impact forces and optimise technique.

How Long Does Recovery Take?

With early intervention and a tailored plan, most people feel significantly better in 4 to 8 weeks. But that depends on:

Leave it too long, and it can evolve into a stress fracture — which means 6+ weeks off running. Best to nip it in the bud!

Case Study: Meet Jess

Jess, a 29-year-old recreational runner, came to the clinic with sharp pain in both shins after increasing her training in preparation for a local 10km fun run. She’d recently gone from running twice a week to five times a week — on roads and footpaths — and was pushing through the pain.

When she saw us, Jess rated her pain a 7/10 after a short jog.

Assessment Findings:

Treatment Plan:

After four weeks, Jess was back to light jogging — pain-free. At six weeks, she returned to full training with better load management and weekly strength sessions. She completed the fun run and now includes gym-based exercises twice per week to keep her legs happy.

Prevention: Keeping Shin Splints Away

Once you’ve had shin splints, you’ll want to keep them away for good. Here’s how:

✅ Increase training gradually (no more than 10% per week)
✅ Strengthen calves, glutes, and core — not just cardio
✅ Replace runners every 500–800km
✅ Warm up properly and stretch post-run
✅ Train on softer surfaces when possible
✅ Mix up your training — add cycling, swimming, or Pilates
✅ Work with a physio to fix any biomechanical issues

Don’t Push Through the Pain

Shin splints might seem like a minor niggle — until they sideline you for weeks. The longer you wait, the longer the recovery.

Early treatment = faster results.

At our clinic, we treat shin splints every week and know exactly what to look for. Whether you’re training for a fun run, chasing a PB, or just trying to stay active without pain — we’re here to help.

Ready to Smash Shin Splints?

If your shins are screaming, don’t ignore them. A physio-guided plan will get you back to moving pain-free — stronger and smarter than before.

Give us a call today on 9806 3077, or book online, just CLICK HERE

References

Let me know if you’d like images or infographics to go with this blog — or if you’d like it adapted into a clinic flyer or social media captions!

Post surgery rehab plays a critical role in getting you back to doing what you love. Undergoing surgery is a major step—but it’s not the finish line. In this blog, we’ll explore how physiotherapy bridges the gap between the operating table and full recovery, and why skipping it can slow you down.

The Hidden Secret Behind a Successful Post Surgery Rehab

You’ve made it through surgery. The hard part’s over, right?

Not quite.

While surgery fixes the structural problem—like repairing a torn ligament or replacing a joint—it doesn’t magically restore strength, movement, or function. That’s where physiotherapy comes in. Without a solid rehab plan, your body won’t relearn how to move properly. Muscles weaken. Joints stiffen. Scar tissue can build up.

Post surgery rehab and Physiotherapy is the secret weapon to a full and lasting recovery.

Let’s unpack why it matters and how it can set you up for long-term success.

Why Is Physiotherapy After Surgery So Important?

1. Restores Range of Motion and Flexibility

During Post surgery rehab it’s common for the body to become stiff—especially if you’ve had to rest or wear a brace. Physios use manual therapy and specific exercises to gradually restore movement, reduce tightness, and help prevent joint contractures or long-term limitations.

🧠 Fun fact: Studies show that early mobilisation after surgery (when appropriate) can improve outcomes and reduce complications.
Source: National Library of Medicine

2. Rebuilds Strength the Right Way

Muscle loss (atrophy) happens quickly when you’re not using a limb post-op. Physiotherapists develop tailored strength programs that target weak or inhibited muscles—safely and progressively—without overloading healing tissues.

We’re not just aiming for strength. We’re aiming for balanced, functional strength that supports your everyday life or sport.

3. Reduces Swelling and Scar Tissue

Swelling and scar formation are part of the healing process—but too much of either can block progress. Physios use techniques like manual lymphatic drainage, massage, dry needling, and guided movement to reduce inflammation and break down adhesions.

This helps prevent complications like joint stiffness or frozen shoulder in post-op shoulder surgeries.

4. Retrains Movement and Prevents Compensations

The body is clever. After surgery, it finds new ways to move—often in ways that create problems down the track (like limping or favouring one side).

Post surgery rehab will help retrain normal movement patterns so your body doesn’t develop habits that could lead to further injury or pain. This is critical in hip, knee, ankle, shoulder, and spinal surgeries.

5. Gets You Back to Work, Sport and Life—Faster

Whether your goal is to return to soccer, play with your grandkids, or get back to work without discomfort, physiotherapy provides structure, accountability, and measurable goals along the way.

Plus, you’ll leave with strategies to avoid re-injury—because no one wants to go through surgery twice.

Common Surgeries That Benefit From Physiotherapy

If you’ve had (or are planning to have) one of these procedures, physio is non-negotiable:

Real Case Study: Rob’s Comeback After a Total Knee Replacement

Rob, a 67-year-old retired firefighter, came to our clinic six weeks after his total knee replacement. He had persistent swelling, difficulty bending the knee, and was struggling to walk comfortably—even with a frame.

He admitted, “I thought the hard part was the surgery. But I feel like I’m stuck.”

As part of his Post surgery rehab, we assessed:

Here’s what we did for Rob:

✅ Manual therapy to reduce swelling and improve soft tissue mobility
✅ Gentle joint mobilisation to help knee flexion and extension
✅ Quadriceps activation drills using NMES (neuromuscular electrical stimulation)
✅ Progressive weight-bearing exercises to build strength and stability
✅ Education on home exercises, icing, elevation, and pacing strategies

Fast forward 3 months…

Rob ditched the walker, climbed stairs comfortably, and hit 120 degrees of knee flexion. He was even back to bushwalking with his wife—something he thought was off the cards forever.

“Physio helped me take the next step. Literally. I don’t think I would’ve progressed without it.”

For more information on knee replacements, have a read of our Knee Replacement Blog.

What Happens If You Skip Rehab?

Let’s be honest—surgery without post surgery rehab is like buying a car but never learning to drive it.

Without post-op physiotherapy, you may face:

🚫 Long-term stiffness or weakness
🚫 Poor movement patterns
🚫 Chronic pain
🚫 Higher risk of re-injury or additional surgeries
🚫 Delayed return to work or sport

What Does Post Surgery Rehab Look Like?

Here’s a typical flow:

🗓️ Early Phase (0–2 weeks)

🏃 Middle Phase (2–8 weeks)

🏋️ Advanced Phase (8–16 weeks)

🛡️ Final Phase (3–6+ months)

Your post surgery rehab program will vary based on the type of surgery, your body, and your goals—but this gives you a rough idea of what to expect.

A Few Common Questions We Get Asked

💬 “How soon after surgery should I start physio?”

In many cases, straight away (or within a few days). Your surgeon and physio will collaborate on timing based on the procedure.

💬 “Do I really need ongoing sessions?”

Yes—rehab is not a one-session fix. Progress happens week by week, and consistency is key to regaining full function.

💬 “Isn’t walking enough?”

Walking is great—but it’s not enough to address strength deficits, mobility restrictions, or movement patterns. Your physio program targets those issues directly.

Final Thoughts: Your Recovery Is a Journey, Not Just an Event

Think of surgery as the reset. But it’s post surgery rehab that builds the new foundation.

If you’ve had surgery—or have one coming up—talk to a physio early. We’ll set realistic goals, reduce complications, and guide you through each step.

There’s no need to guess your way through recovery. We’re here to make sure your hard work (and your surgeon’s) pays off.

Need Help with Post surgery rehab?

Whether you’re recovering from a joint replacement, ligament repair, or spinal procedure, our team can help you bounce back stronger than ever.

Give us a call today on 9806 3077, or book online, just CLICK HERE

References & Further Reading