Physiotherapy isn’t just for sore backs or sports injuries. It plays a powerful role in helping people living with dementia move better, feel safer, and stay independent for longer. In this blog, we break down exactly how physio helps—and share a real patient story that might surprise you.

Living with Dementia: It’s Not Just Memory Loss

When most people think of dementia, they think memory loss. But there’s so much more going on. It can affect a person’s thinking, movement, coordination, balance, and ability to do everyday tasks.

That’s where physiotherapy can make a real difference.

In a nutshell, physios help people stay mobile, reduce falls, manage pain, and keep doing what they love—whether that’s walking to the shops or just getting up from a chair safely.

Sounds good, right? Stick with us—we’ll unpack the benefits, strategies, and a powerful success story from our clinic that shows what’s possible.

Why Movement Matters in Dementia

As dementia progresses, many people move less and less. This can lead to:

That’s a pretty slippery slope.

But here’s the good news: Exercise and movement therapy can actually slow this decline.

The brain might be changing, but movement keeps it engaged. In fact, research shows that regular physical activity can even improve brain function, mood, and behaviour in people with dementia.

(Yes—even in moderate to advanced stages!)

How Physiotherapy Helps People with Dementia

Let’s break it down. Here’s how we, as physios, support people living with dementia:

1. Fall Prevention

Falls are a huge risk. Poor judgement, slower reaction times, and reduced balance all play a role. We tailor exercises to improve strength and stability, and assess the home environment for fall hazards.

Example interventions:

2. Mobility & Independence

Whether someone wants to walk around the block, or just get to the bathroom without help, we build functional programs around what matters to them.

3. Pain Management

People with dementia may not be able to express pain clearly. They might just become agitated or withdrawn. We use gentle movement, manual therapy, heat packs, and positioning strategies to ease discomfort and improve quality of life.

4. Keeping the Brain Active

Here’s something powerful: movement is brain food.

Coordinated exercises like stepping patterns, ball games, or dancing can stimulate cognition while working on physical goals. Dual-task exercises (e.g. walking while naming animals) are also fantastic brain-body workouts.

5. Supporting Carers

We don’t just treat the patient—we support the whole team. Carers often feel lost, so we educate and empower them with strategies, lifting techniques, and movement routines they can do at home.

But What About Advanced Dementia?

You might be wondering, “Is physio even helpful when dementia is severe?”

The short answer? Yes—but the goals change.

Instead of working towards big gains, we focus on:

Even small wins—like reducing pain when sitting, or helping someone smile during a session—can be huge for dignity and wellbeing.

If you would like to learn more about dealing with chronic pain CLICK HERE

Real Story: Meet George

George (name is changed for privacy) is an 82-year-old gentleman with moderate Alzheimer’s disease. When his daughter first brought him to our clinic, he was struggling to get out of a chair, shuffling his feet, and had already had three falls in the past month.

He also seemed withdrawn, barely talking.

Week 1:

We started with basic strength training—leg exercises in sitting, safe standing practice, and gentle walking.

We noticed that he lit up when we played 60s music—so we added movement to music. George started smiling again. He even cracked a joke.

Week 4:

George was walking more confidently with his walker, transferring better, and—importantly—hadn’t had another fall. His daughter said she hadn’t seen him this active in months.

Week 8:

We taught his daughter safe ways to help him up, and gave them a daily home routine. George now walks around the block most days with her, and continues to improve.

This is what physio can do.

How We Work With People With Dementia

We always take a gentle, flexible, and person-centred approach. That means:

✅ Using clear, calm communication
✅ Sticking to familiar routines
✅ Keeping exercises simple and short
✅ Making it enjoyable
✅ Encouraging consistency over intensity

We also work closely with GPs, occupational therapists, and aged care teams to ensure holistic care.

We work closely with Frenchs Forest Doctors, Forest Family Practice, Warringah Road Family Medical Centre, and Northern Beaches Medical Centre – just to name a few!

Why Choose Our Clinic?

At our clinic, we understand that every person with dementia is unique. We take time to listen, observe, and adapt—because what works for one person may not work for another.

We’ve helped dozens of patients with dementia regain confidence, strength, and dignity through gentle, tailored physiotherapy.

Whether you’re a family member, friend, or carer—we’re here to support you too.

Frequently Asked Questions

Is physiotherapy covered by Medicare or aged care packages?

Yes! You may be eligible for a Chronic Disease Management plan (CDM/EPC) from your GP, or physio can be included in Home Care Packages (HCPs) and NDIS supports.

Do you need a referral?

No referral needed to book privately. Just call or book online.

Ready to Get Started?

Whether you’re worried about falls, struggling with movement, or just want to help your loved one stay active—physiotherapy can help.

It’s never too early or too late to start.

Give us a call today on (03) 9806 3077, or book online—just
👉 CLICK HERE

Let’s work together to bring back confidence, safety, and quality of life.

References & Further Reading

Living with a chronic condition can feel like a never-ending cycle of pain, fatigue, and frustration—but it doesn’t have to be. Physiotherapy is a powerful tool for managing chronic conditions, improving quality of life, and helping you take control again. In this blog, we’ll explain how physiotherapy works, what to expect, and how it’s helped real patients just like you.

What Are Chronic Conditions?

A chronic condition is a long-term health issue that often progresses slowly and lasts for more than three months. These can range from musculoskeletal disorders like osteoarthritis and chronic back pain to systemic conditions like diabetes, COPD, and fibromyalgia.

In Australia, 1 in 2 people live with a chronic condition, and many experience overlapping health issues that impact their daily life and mobility. The most common chronic conditions we see in the clinic include:

These conditions often come with persistent pain, stiffness, reduced mobility, and fatigue—but physiotherapy can make a big difference.

Why Physiotherapy Matters for Chronic Conditions

While chronic conditions can’t always be cured, they can be managed effectively with the right care. That’s where physiotherapy steps in. We don’t just treat pain—we look at the bigger picture: your movement, your lifestyle, your goals.

How physio helps:

We focus on functional goals, whether that’s walking your dog, getting through a workday without pain, or returning to your favourite sport.

Meet Kim: A Real Patient, Real Results

Kim, a 52-year-old teacher, came to our clinic with fibromyalgia, a chronic pain condition that had been impacting her for over six years. She described constant muscle aches, morning stiffness, fatigue, and brain fog. Her energy levels were inconsistent, and she often cancelled plans due to pain flare-ups.

Initial Assessment:

What we did:

We started Kim with a graded exercise program, beginning with gentle stretches and low-impact activities like walking and hydrotherapy. As her tolerance improved, we incorporated reformer Pilates and light resistance training to improve muscle endurance. Education was a major focus—helping Kim understand pain science, energy pacing, and the importance of consistency over intensity.

We also worked on:

Where Kim is now:

After four months of regular physio sessions, Kim reports fewer flare-ups, improved strength, and better confidence with daily movement. She’s returned to part-time teaching and now walks daily, something she hadn’t done in years.

The Biopsychosocial Approach

Physios use what’s called a biopsychosocial model. This means we consider:

By considering all three, we create a holistic treatment plan that suits your lifestyle, goals, and preferences.

Common Chronic Conditions We Treat with Physiotherapy

1. Osteoarthritis (OA)

A degenerative joint condition that causes pain, stiffness, and swelling, most commonly in the knees, hips, and hands.

How physio helps:

Fun Fact: The Royal Australian College of General Practitioners (RACGP) recommends exercise as the first-line treatment for osteoarthritis.

2. Chronic Lower Back Pain

This is one of the leading causes of disability in the world. In many cases, imaging shows no clear “damage”—it’s often due to deconditioning, poor posture, and movement habits.

How physio helps:

To learn more about lower back pain read our blog HERE.

3. Fibromyalgia

A complex pain condition marked by widespread tenderness, fatigue, and often mood or sleep disturbances.

How physio helps:

4. Multiple Sclerosis and Parkinson’s Disease

Progressive neurological disorders that affect mobility, balance, and coordination.

How physio helps:

Building Long-Term Strategies

Managing a chronic condition is like running a marathon, not a sprint. It’s about building routines, staying consistent, and adjusting your goals over time.

We help you:

Exercise Prescription: The Gold Standard

Exercise is often referred to as a “miracle drug” for chronic conditions—and for good reason. Regular physical activity helps:

Your physio will design a tailored exercise program, which may include:

The Importance of Education

Fear of pain often leads people to stop moving altogether. Unfortunately, this usually makes things worse. That’s why education is one of the most powerful tools we use in physiotherapy.

We help you understand:

What to Expect in Your First Physio Appointment

If you’ve been living with a chronic condition and haven’t tried physiotherapy before, here’s what to expect:

  1. Comprehensive assessment of your condition, mobility, lifestyle and goals
  2. Hands-on treatment if needed to reduce pain and tension
  3. Exercise education and take-home plan
  4. Goal setting to keep things realistic and focused
  5. A caring and collaborative approach—we’re here to guide, not lecture

Take the First Step

Chronic conditions can feel overwhelming, but you don’t have to go it alone. Physiotherapy gives you the tools, support and confidence to take control and live life on your terms. Whether it’s returning to work, enjoying a walk, or simply getting a better night’s sleep, we’re here to help you get there.

Final Words

Living with a chronic condition doesn’t mean giving up on progress. With the right physiotherapy plan, support, and education, you can feel stronger, move better, and reclaim your quality of life.

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

References

Knee pain that lingers at the front—especially just below the kneecap—might not be what you think. Fat pad impingement is a sneaky cause of discomfort that often goes undiagnosed. Read on to learn how physiotherapy can help settle inflammation, restore strength, and keep you active without injections or surgery.

What is Fat Pad Impingement?

Fat pad impingement, also known as Hoffa’s Syndrome, is an often-overlooked source of anterior knee pain. The infrapatellar fat pad is a soft, cushioning structure located just beneath the kneecap (patella) and behind the patellar tendon. Its job is to reduce friction and act as a shock absorber in the knee joint. But when it becomes irritated or pinched—especially during knee extension—it can become painful and inflamed.

This condition can affect anyone but is particularly common in people who do a lot of kneeling, jumping, or running—activities that place repetitive stress on the front of the knee.

Why Does Fat Pad Impingement Happen?

There are several causes, and it’s not always due to a single traumatic event. Some common contributors include:

What Does It Feel Like?

Symptoms of fat pad impingement include:

How is Fat Pad Impingement Diagnosed?

At our physiotherapy clinic, diagnosis is made through a combination of:

Physiotherapy Treatment for Fat Pad Impingement

Physiotherapy is the first line of treatment for fat pad impingement, and for good reason. Conservative management is highly effective and helps avoid the need for cortisone injections or surgical intervention.

Here’s how we approach it:

1. Settle the Inflammation

2. Address Contributing Factors

3. Manual Therapy

4. Restore Range and Strength

5. Return to Activity and Prevention

How Long Does Recovery Take?

Recovery depends on the severity and how long the condition has been brewing. Mild cases can resolve within 2–4 weeks with appropriate offloading and early physio. Moderate or chronic cases may take 6–10 weeks or longer if biomechanics need more correction.

The key is consistency and avoiding aggravating activities too early.

A Real-Life Case Study from the Clinic

Meet Rachel, a 32-year-old yoga instructor from Frenchs Forest.

Rachel came in complaining of sharp pain below her kneecap, especially when transitioning from kneeling into standing during yoga classes. She had no major injury history but had been increasing her yoga load to prepare for an advanced teaching module. She also reported mild hypermobility in her knees and ankles.

Assessment revealed:

We started by offloading the knee using tape and modified her yoga practice to avoid kneeling and deep hyperextension. She also began a hip and glute strength program and worked on improving her core control with guided exercises.

Over the next 6 weeks, Rachel’s pain reduced dramatically. She was able to return to teaching full classes, and by week 8, she was back doing advanced kneeling poses with confidence and zero pain. We also helped her build a maintenance strength program to prevent flare-ups and support her growing yoga workload.

Rachel’s story is a great reminder that fat pad impingement doesn’t need injections or surgery—it just needs the right eyes, the right rehab, and a structured return to load.

Can It Come Back?

Yes, if the underlying causes aren’t addressed.

That’s why it’s crucial to stick with your rehab and not rush back to kneeling, running, or jumping too soon. Preventive strategies like regular strength work, movement quality checks, and proper warm-ups go a long way.

When to Consider Imaging or Other Interventions

In rare cases, if symptoms don’t settle after 8–10 weeks of consistent physiotherapy, your physio may refer you to a sports physician. They might explore:

Prevention Tips from Our Team

The Takeaway

Fat pad impingement is a treatable and reversible source of knee pain. It’s often misdiagnosed or overlooked, but with the right physio approach, you can avoid injections, avoid surgery, and get back to full function—pain-free.

We see this all the time in the clinic. You don’t need to put up with that annoying front-of-knee pinch or avoid activities you love.

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

References and Further Reading

Let us help you move better, feel stronger, and get back to doing what you love.

Your intervertebral discs are like shock absorbers for your spine—but when they’re injured, pain and stiffness can really set in. In this blog, we’ll unpack what these discs actually do, how injuries occur, and most importantly, how physio can get you moving again. If you’ve got back pain, keep reading—help is at hand.

The Unsung Heroes of Your Spine: Intervertebral Discs

Intervertebral discs often fly under the radar—until something goes wrong. These tough, rubbery cushions sit between each vertebra in your spine, helping with flexibility, absorbing shock, and protecting your spinal cord. Without them, everyday movements like bending, twisting, or even sitting would be painful and jarring.

Each intervertebral disc has two parts:

These structures work together to distribute pressure evenly and allow controlled movement between vertebrae. But just like tyres on a car, they wear down over time—or can be damaged suddenly.

Common Intervertebral Disc Problems

There are a few types of intervertebral disc injuries that we see regularly in clinic:

1. Disc Bulge

An intervertebral disc bulge occurs when the outer layer weakens and the nucleus pushes outward, but doesn’t fully rupture. This can press on nearby nerves, causing back pain, or pain down the leg (sciatica). To learn more about Sciatica, CLICK HERE.

2. Disc Herniation (Slipped Disc)

More severe than a bulge, a herniated disc happens when the nucleus actually breaks through the annulus. This often causes sharp pain, numbness, tingling, or weakness in the limbs, depending on where the disc is located.

3. Degenerative Disc Disease

This isn’t actually a disease—it’s just the term used when discs start to break down due to ageing or repetitive strain. Discs can flatten, dry out, or crack, leading to reduced shock absorption and increased stiffness or instability in the spine.

4. Disc Desiccation

A fancy term for dried-out discs—usually seen on MRI scans in older adults or those with chronic spinal loading. Not always painful, but it can increase your risk of other spinal issues.

What Causes Intervertebral Disc Injuries?

There are a few usual suspects:

The good news? Most disc-related problems do not require surgery—and that’s where physiotherapy comes in.

How Physiotherapy Can Help

Physio treatment is tailored to each person depending on the severity of the disc issue and what symptoms you’re experiencing. Here’s what we typically use in clinic:

✅ Comprehensive Assessment

We’ll look at your posture, spinal mobility, nerve tension, muscle strength, and biomechanics. Sometimes disc pain is misdiagnosed—so we make sure we’ve got the full picture.

✅ Pain Management Techniques

This could include manual therapy, dry needling, taping, or gentle joint mobilisation to ease pain and reduce muscle spasm.

✅ Neural Gliding Exercises

If you’re experiencing nerve symptoms (like pins and needles or weakness), we use specific exercises to mobilise the nerves and reduce irritation—particularly useful for sciatica caused by a herniated disc.

✅ Core Strengthening

A strong core supports your spine and reduces pressure on the discs. We’ll teach you how to activate deep abdominal and back muscles to improve control and reduce re-injury risk.

✅ Education and Ergonomic Advice

Understanding why your disc flared up is crucial. We’ll cover lifting techniques, desk set-up, and daily movement habits that can reduce future strain.

✅ Progressive Exercise Rehab

As pain improves, we move you into guided exercise to build back strength, mobility and confidence. This might include Pilates, gym-based rehab, or hydrotherapy depending on your needs.

Real Patient Story: James, 39, fromReal Patient Story: Amanda, 42, from Frenchs Forest

Amanda, a 42-year-old office manager from Frenchs Forest, came to our clinic complaining of neck pain radiating into her right shoulder and down her arm, with tingling in her fingers. She’d been working longer hours at her desk recently, often hunching over her laptop. An MRI confirmed a C6/C7 disc bulge, pressing on a nearby nerve root.

At first, she was understandably worried—especially when her GP mentioned a potential neurosurgeon referral. But she wanted to explore conservative options before even considering anything invasive.

We started Amanda on a focused physiotherapy plan that included:

After just three sessions, Amanda noticed a significant reduction in arm tingling and improved neck movement. By session eight, her nerve symptoms had resolved completely. She now keeps her neck strong with weekly Pilates at the clinic and hasn’t had a flare-up in over six months.

This is a great example of how early physio intervention for cervical disc injuries can prevent the need for surgery—and get you confidently back to life, pain-free.

What Happens If You Ignore a Disc Injury?

Letting a disc injury linger without treatment can lead to:

The longer it drags on, the more deconditioned you can become—which makes rehab harder down the track.

When Should You See a Physio?

Not sure if your back pain is disc-related? Come and see us if you’re experiencing:

Physios are trained to assess, diagnose, and manage spinal injuries—including intervertebral disc issues. We can also refer for imaging or liaise with your GP or specialist if needed.

Staying Disc-Healthy: Top Tips

Here’s what you can do to look after your discs long-term:

✅ Move regularly – Sitting too long is brutal on the spine.
✅ Lift with your legs, not your back – And avoid twisting under load.
✅ Strengthen your core – Think Pilates or functional strength training.
✅ Improve posture – Particularly if you work at a desk.
✅ Stay hydrated and active – Discs need movement and water to stay healthy.

Final Thoughts: Power Up Your Spine with Physio

Your intervertebral discs play a huge role in your spinal health—but they’re often taken for granted. When things go wrong, the right physiotherapy can be the difference between months of ongoing pain or a return to doing what you love.

We’ve helped countless patients get on top of their disc injuries, and we can help you too.

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

References and Further Reading

Cycling injuries can sneak up on you, especially when the volume has increased. Cycling’s a brilliant way to stay fit, commute, and unwind — but it’s not without its niggles. Whether you’re a weekend road warrior or daily commuter. In this blog, we’ll unpack the most common injuries, what causes them, how physio can help, and share a patient success story that’ll inspire you back on the bike.

🚴 Why Cycling Injuries Happen in the First Place

Cycling is a low-impact activity, but it’s also repetitive and posture-driven. This means even slight issues in bike setup, strength, or flexibility can create problems over time. Common culprits include:

While many cyclists shrug off discomfort as part of the ride, ongoing pain can lead to more serious injuries and time off the bike. That’s where physiotherapy steps in.

🔍 Common Cycling Injuries We See in the Clinic

Let’s break down the most frequent cycling injuries we treat — and what to do about them.

1. Knee Pain (Patellofemoral Pain Syndrome or “Cyclist’s Knee”)

Symptoms: Dull ache around the kneecap, especially during or after riding.
Cause: Usually due to overuse, poor alignment, or saddle positioning. Weak glutes and quads also contribute.

How Physio Helps:
This would be one of the most common cycling injuries we see. We assess your riding position, check muscle imbalances, and create a tailored program. Techniques include taping, manual therapy, strength work, and mobility drills.

2. Lower Back Pain

Symptoms: Achy or sharp pain in the lumbar spine after longer rides.
Cause: Core weakness, poor posture, or bike fit (particularly a stretched-out position).

How Physio Helps:
We’ll guide you with core stability training, mobility work, and posture corrections — plus refer you to a bike fitter if needed.

3. Neck and Shoulder Pain

Symptoms: Tightness or pain around the base of the neck and upper shoulders.
Cause: Prolonged neck extension on long rides and tight traps or weak scapular muscles.

How Physio Helps:
Neck mobility drills, thoracic spine extension exercises, posture education, and strength training for the upper back can all make a difference.

4. Achilles Tendinopathy

Symptoms: Pain or stiffness at the back of the ankle, especially in the morning or during rides.
Cause: Overuse, excessive pedalling load, or saddle position too high.

How Physio Helps:
We use eccentric loading exercises, soft tissue release, dry needling (if needed), and education on load management.

If you want to learn more about Tendon Injuries, CLICK HERE to read our blog on this.

5. ITB Syndrome (Iliotibial Band Friction Syndrome)

Symptoms: Lateral knee pain that worsens with activity.
Cause: Tight ITB, weak hip abductors, poor alignment during pedalling.

How Physio Helps:
We’ll address hip strength and stability, foam rolling, stretching, and modify your training volume to settle symptoms.

6. Hand and Wrist Pain (Ulnar Neuropathy or “Handlebar Palsy”)

Symptoms: Numbness or tingling in the ring and pinky fingers.
Cause: Prolonged pressure on the ulnar nerve from handlebars.

How Physio Helps:
We provide education on hand positioning, strengthening of wrist and hand muscles, and neural mobility techniques.

7. Saddle Sores and Perineal Numbness

Symptoms: Skin irritation or numbness in the groin/perineal area.
Cause: Poor saddle choice, incorrect positioning, or too much time in the saddle.

How Physio Helps:
While physios don’t prescribe saddles, we do assess pelvic positioning and give postural cues to reduce pressure on sensitive areas.

🧠 Don’t Forget the Mental Toll

Cycling injuries don’t just affect the body — they can sideline your mindset too. Missing training rides or races, losing your fitness, and fearing re-injury can be tough. Physiotherapy offers reassurance, a structured recovery plan, and the confidence to ride again without hesitation.

💡 Prevention is Better Than Cure

Here’s what we recommend to all our cycling patients to stay injury-free:

TipWhy It Helps
Get a professional bike fitPrevents poor biomechanics and overload injuries
Strength train twice a weekBoosts resilience and reduces injury risk
Stretch post-rideKeeps muscles flexible and joints moving well
Use a foam rollerAids recovery and reduces tightness
Cross-train (e.g. swimming, Pilates)Builds well-rounded fitness and avoids overuse
Listen to your bodyDon’t push through pain — it’s not worth it!

🧍‍♂️ Real Patient Story: Meet James

James, a 36-year-old recreational cyclist, came to our clinic after developing one of th emost common cycling injuries on the list: a sharp knee pain on longer rides. He’d recently increased his training to prepare for a 100km charity ride, and the discomfort had become a daily issue.

Assessment Findings:

Treatment Plan:
We started with hands-on treatment to ease knee and hip tension, then introduced glute bridges, single-leg squats, and core exercises. James was also referred to a local bike fitter to fine-tune his saddle height and cleat alignment.

Within 4 weeks, his knee pain had halved. By week 6, he was riding without discomfort. He completed his charity ride pain-free and now does ongoing strength sessions in our clinic gym to stay on track.

James’ feedback:
“I honestly thought I’d have to pull out of the ride. The Olivers physio treatment and advice made all the difference. I now ride smarter, not just harder.”

⚡Why Physio Makes All the Difference

Physiotherapists aren’t just here to slap some ice on your cycling injuries. We take a holistic view:

And most importantly — we help you get back doing what you love. Whether it’s racing, commuting, or casual Sunday loops.

🧭 When to See a Physio

Don’t wait until you have one of the listed cycling injuries. You should book in if:

🔧 Bike Fit: Often Overlooked, Always Important

Your bike is like an extension of your body. If it doesn’t match your size or biomechanics, even short rides can lead to overuse injuries. We often work alongside bike fitters to ensure your:

A proper bike fit can be life-changing for riders with chronic cycling injuries — it’s well worth the investment.

🔁 Physio for Cyclists: What to Expect

All cycling injuries will involve your first session looking like this:

And if needed, we can refer you for scans or liaise with your bike fitter, coach, or GP.

✅ Wrap Up: Stay in the Saddle, Stay Strong

Cycling should be fun — not painful. Don’t let an injury derail your rides or stop you from smashing your goals. With the right physio support, you can recover faster, ride stronger, and keep doing what you love.

📞 Need Help? We’ve Got You Covered

If you’re dealing with cycling-related pain or want to bulletproof your body for the bike, we’re here to help.
Give us a call today on 9806 3077, or book online — just CLICK HERE.

🔗 References and Further Reading:

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