Recovering from shoulder surgery can feel overwhelming, but with the right physiotherapy approach, you can get back to strength, movement, and everyday life sooner than you think. In this blog, we’ll cover what shoulder surgery recovery involves, why physiotherapy is vital, and share a real success story from our clinic. Ready to take the first step to a stronger shoulder? Let’s dive in.

Why Shoulder Surgery Happens

Shoulder surgery is often needed when injuries or long-term issues don’t improve with conservative treatments like rest, medication, or physiotherapy alone. Common reasons include:

Each of these conditions can seriously affect how you move, work, and enjoy life. That’s where surgery—and crucially, physiotherapy afterwards—comes in.

To find out more about Rotator cuff injuries, CLICK HERE

The Role of Physiotherapy After Shoulder Surgery

Surgery might repair the structure of your shoulder, but it’s physiotherapy that helps you regain function. Here’s why it’s so important:

  1. Reducing pain and swelling – targeted exercises and hands-on treatment can calm things down.
  2. Restoring movement – gentle, guided exercises to gradually return range of motion.
  3. Building strength – reactivating weakened muscles to stabilise the joint.
  4. Improving posture – fixing compensations you may have developed before or after surgery.
  5. Preventing re-injury – making sure your shoulder recovers stronger than before.

Skipping or delaying physio can slow your recovery and increase the risk of stiffness or weakness becoming long-term problems.

What to Expect: A Timeline for Recovery

Every surgery is different, but here’s a general idea of how recovery phases may look with physiotherapy:

Phase 1: Protection & Pain Relief (0–6 weeks)

Phase 2: Regaining Movement (6–12 weeks)

Phase 3: Strengthening & Control (3–6 months)

Phase 4: Return to Sport or Full Activity (6+ months)

Your timeline may vary depending on the type of surgery, your goals, and how your body responds.

Common Challenges During Recovery

Shoulder surgery rehab isn’t always smooth sailing. Some challenges you may face include:

The good news? With consistent physio, most of these challenges can be managed and overcome.

Real Patient Success Story

Recently, we worked with Michael, a 48-year-old tradie from Allambie Heights who underwent rotator cuff surgery after years of shoulder pain from heavy lifting and overhead work.

When Michael first came to us, he was:

We guided him through a structured post-op program:

Fast forward six months—Michael is now back on site, lifting tools confidently, and even hitting the gym again. His biggest win? “I can finally sleep through the night without that dull ache in my shoulder,” he told us.

Tips for a Smooth Recovery

Here are some simple yet powerful strategies we recommend to all our patients recovering from shoulder surgery:

  1. Stick to your physio plan – consistency is everything.
  2. Don’t rush it – pushing too hard can do more harm than good.
  3. Prioritise posture – especially if you’re sitting at a desk.
  4. Stay active in safe ways – gentle walking and lower body exercises can boost recovery.
  5. Ask questions – your physio is there to guide and reassure you.

Why Choose Physiotherapy With Us?

At our clinic, we pride ourselves on:

Our team understands the frustration of being sidelined by surgery—and we know how to get you back moving, stronger than ever.

Final Thoughts

Shoulder surgery is just the first step—physiotherapy is what helps you truly get your life back. Whether it’s returning to work, sport, or simply enjoying everyday activities without pain, the right rehab program makes all the difference.

If you’re recovering from shoulder surgery or preparing for one, don’t wait to get started with physiotherapy.

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

References

Think Anterior Cruciate Ligament injury automatically means surgery? Not always. The Cross Bracing Protocol is a groundbreaking approach that uses structured bracing and physiotherapy to promote natural healing of the Anterior Cruciate Ligament. In this blog, we’ll break down the full recovery journey, share a patient success story, and explain how this evidence-based method could help you avoid surgery altogether.

What Is the Cross Bracing Protocol?

Traditionally, Anterior Cruciate Ligament ruptures were managed with either surgery or conservative physiotherapy. The Cross Bracing Protocol (CBP) is different. It involves using a knee brace locked in flexion in the early stages after injury to encourage the Anterior Cruciate Ligament to “scar down” and heal, while following a carefully staged physiotherapy program.

Developed in Australia, this method is gaining global attention for its potential to allow the Anterior Cruiciate Ligament to heal naturally—something once thought impossible.

Key Principles of the Cross Bracing Protocol

  1. Brace in Flexion – The knee is initially locked at 90° flexion for 4 weeks, minimising stress on the healing ligament.
  2. Strict Range Progression – Knee range of motion is gradually reintroduced in small, controlled steps over 12 weeks.
  3. Muscle Preservation – Focused exercises prevent atrophy of quads, hamstrings, calves, and hips.
  4. DVT Prevention – Early use of calf exercises and short-term anticoagulation medication.
  5. Progressive Loading – Carefully staged strengthening, balance, and gait retraining from weeks 5 onwards.
  6. Return to Sport Criteria – Objective testing (strength symmetry, hop tests, SEBT) before clearance at 9–12 months.

Week-by-Week Breakdown

Weeks 1–4

Weeks 5–6

Weeks 7–9

Weeks 10–12

Weeks 13–16

Weeks 17–26+

Why Choose the Cross Bracing Protocol?

For other options, please read our other blog HERE on ACL treatment.

Example From Our Clinic – Mark’s Journey

We recently saw Mark, a 34-year-old recreational soccer player, who suffered a complete Anterior Cruciate Ligament tear. Instead of immediate surgery, he committed to the Cross Bracing Protocol under our supervision.

The first month was tough—strict brace use at 90° and no weight bearing—but with regular physiotherapy, he stayed motivated. By week 9, he was walking confidently without crutches, and by 12 weeks, his MRI showed signs of Anterior Cruciate Ligament healing.

Fast forward 10 months: Mark returned to playing casual soccer with no instability, proving that with dedication and the right guidance, surgery isn’t always the only answer.

Benefits of the Protocol Over Surgery

Who Is This Best Suited For?

The Cross Bracing Protocol is ideal for:

It may not be suitable for everyone—especially high-level pivoting athletes or those with combined ligament damage—but for many, it’s a life-changing option.

Takeaway Message

ACL injuries don’t always mean surgery. The Cross Bracing Protocol offers a structured, research-driven alternative that combines bracing, progressive physiotherapy, and careful monitoring. With the right support, you may regain knee strength and stability naturally.

References

If knee pain is slowing you down, you’re not alone — patella pain is one of the most common knee issues we see in the clinic. In this blog, we’ll unpack the causes, symptoms, and proven physiotherapy treatments, plus share a real success story from one of our patients.

What Is Patella Pain?

Patella pain, often called “runner’s knee” or patellofemoral pain syndrome (PFPS), is discomfort felt around or behind the kneecap. It can range from a dull ache to a sharp pain that makes stairs, squats, or even sitting for too long uncomfortable.

In most cases, the problem isn’t the patella itself, but how it’s moving and how the surrounding muscles, tendons, and joints are working together.

Common Causes of Patella Pain

Patella pain can pop up from many different situations — sometimes obvious, sometimes sneaky. The most common causes include:

  1. Overuse or training errors
    • Rapid increases in running distance, jumping sports, or gym sessions.
    • Repetitive stress without enough recovery.
  2. Poor patella tracking
    • The kneecap isn’t gliding smoothly in its groove due to muscle imbalances or tightness.
  3. Weakness in key muscle groups
    • Weak quadriceps, hip stabilisers, or glutes put more load through the patella.
  4. Foot mechanics
    • Flat feet or collapsed arches can change leg alignment, stressing the knee.
  5. Previous injury
    • An old ankle sprain or hip injury can subtly change the way you move, shifting forces onto the knee.
  6. Structural factors
    • Some people naturally have kneecaps or leg shapes that predispose them to PFPS.

Typical Symptoms You Might Notice

If you’ve got patella pain, you might relate to one or more of these:

If your pain is slightly below the knee cap, CLICK HERE to read our blog about Fat Pad Impingement.

Why Physiotherapy Is the Best First Step

Jumping straight to rest or painkillers might settle things temporarily, but it won’t fix the root cause. Physiotherapy works because we:

  1. Identify the cause — whether it’s a movement pattern, weakness, or training load issue.
  2. Reduce pain quickly — using hands-on techniques like massage, taping, and targeted mobility work.
  3. Rebuild strength and stability — so the knee can handle more load without pain.
  4. Fix contributing factors — like foot posture, hip strength, or running technique.
  5. Prevent flare-ups — by educating you on training, warm-ups, and ongoing maintenance.

What Physio Treatment Looks Like

A typical treatment plan for patella pain might include:

1. Hands-On Therapy

2. Targeted Exercise Program

3. Load Management

4. Technique Coaching

5. Foot and Shoe Advice

How Long Until You’re Pain-Free?

With the right treatment, many people notice improvements in 2–4 weeks, and most return to full activity within 6–8 weeks. Chronic cases can take longer, but steady progress is the rule when you follow your program.

A Real Patient Success Story

A few months ago, we saw Sarah, a 29-year-old recreational runner training for her first half marathon. She came in with a 3-month history of sharp pain in the front of her right knee, especially when running downhill or going down stairs. She’d already tried resting, icing, and new shoes — no luck.

Assessment findings:

Treatment plan:

  1. Weekly physio sessions for 4 weeks with:
    • Soft tissue release of quads and ITB.
    • Patella taping for training days.
    • Hip and glute strengthening program.
  2. Running technique coaching to shorten her stride and improve cadence.
  3. Gradual re-loading into hill runs.

Outcome:
By week 4, Sarah was running pain-free on flat ground. By week 7, she could complete her long runs, including hills, without discomfort. She finished her half marathon with no knee pain and kept her strength program going to prevent recurrence.

Self-Help Tips for Patella Pain

If you’re feeling that familiar ache, here are a few simple things you can try now:

(Note: If pain is severe, swelling is present, or you’ve had a fall or trauma, get it checked before starting exercises.)

Why Ignoring Patella Pain Is a Bad Idea

Leaving patella pain untreated can lead to:

Early intervention is key — it’s much easier to fix a small problem now than a big one later.

Takeaway Message

Patella pain can be frustrating, but it’s absolutely treatable with the right physiotherapy approach. The key is finding the cause, not just treating the symptoms. With targeted hands-on care, a personalised exercise plan, and a few smart changes to your activity, you can get back to doing what you love — pain-free.

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

References & Further Reading

  1. Better Health Channel – Patellofemoral pain syndrome
  2. Physiopedia – Patellofemoral Pain Syndrome
  3. Australian Physiotherapy Association – Knee Pain
  4. Sports Medicine Australia – Knee Injuries

If you notice shoulder pain throwing, you’re not alone. Whether you’re hurling a cricket ball, pitching in baseball, or launching a netball pass, repetitive throwing can take a toll on your shoulder. In this blog, we’ll break down the causes, treatments, and prevention strategies — plus share a real success story from our clinic to show what’s possible with the right physiotherapy.

Why you Feel Shoulder Pain Throwing

Throwing is a high-speed, high-load movement. Your shoulder — technically the glenohumeral joint — sacrifices stability for mobility, making it one of the most vulnerable joints in your body.

When you throw, your arm moves through extreme ranges of motion, and the forces placed on the joint can strain muscles, tendons, ligaments, and even the joint capsule.

Common causes of shoulder pain throwing include:

To learn more about rotator cuff injuries, CLICK HERE.

The Biomechanics Behind Shoulder Pain Throwing Injuries

Throwing isn’t just an arm movement — it’s a full-body, sequenced action involving your legs, core, back, and shoulder. If one part of the chain isn’t working well, another part — often the shoulder — ends up compensating.

The throwing motion has four main phases:

  1. Wind-up – building potential energy.
  2. Cock-back – maximum shoulder external rotation, which loads the rotator cuff and capsule.
  3. Acceleration – the explosive phase, generating extreme forces.
  4. Follow-through – controlling deceleration, where many injuries occur.

Problems can develop in any of these stages if your technique, strength, or flexibility are lacking.

Signs You Shouldn’t Ignore in Shoulder Pain throwing

If you experience any of these symptoms when throwing — or even afterwards — it’s worth getting checked out:

Ignoring these signs can turn a minor irritation into a season-ending injury.

Why Physiotherapy is a Game-Changer for Shoulder Pain Throwing

Physiotherapy for shoulder pain throwing isn’t just about relieving pain — it’s about restoring movement, preventing recurrence, and improving performance. At our clinic, we focus on:

1. Accurate Diagnosis

Through physical testing, movement analysis, and sometimes imaging, we pinpoint exactly which structures are involved. This ensures we target the real cause, not just the symptoms.

2. Hands-On Treatment

This can include:

3. Individualised Exercise Programs

We’ll give you tailored strength and mobility work, including:

4. Load Management

We help adjust your training schedule so you can stay active while giving the shoulder time to heal.

5. Technique Optimisation

Sometimes small tweaks to your throwing form can reduce joint stress dramatically.

Rehabilitation Timeline for Shoulder Pain Throwing Athletes

While every injury is different, here’s a rough guide for recovery:

Preventing Shoulder Pain Throwing Injuries

If you’re an athlete, coach, or weekend warrior, prevention is always better than cure. Our top tips:

Case Study: From Sideline to Star Player

Recently, we treated Michael, a 19-year-old baseball pitcher, who came in complaining of a deep ache and occasional sharp pain in his right shoulder when throwing. His symptoms had been building for two months, and by the time he saw us, he’d lost throwing speed and accuracy.

Assessment Findings:

Treatment Plan:

  1. Hands-on therapy – joint mobilisations and soft tissue release to improve capsule mobility.
  2. Dry needling – to release tension in the infraspinatus and posterior deltoid.
  3. Strength program – focused on the rotator cuff, scapular control, and lower-body power.
  4. Throwing technique correction – we worked with his coach to adjust his stride length and trunk rotation.

Outcome:
Within six weeks, Michael reported throwing pain-free for the first time in months. By week eight, he was back to full-speed pitching, and by the end of the season, his performance stats had improved beyond his pre-injury level.

Final Thoughts on Shoulder Pain Throwing

Shoulder pain when throwing doesn’t have to be the end of your season. With accurate diagnosis, targeted physiotherapy, and a structured return-to-play program, you can get back to throwing stronger than before.

If you’ve been putting up with shoulder pain, now’s the time to take action. The earlier you start treatment, the quicker you recover — and the less likely the pain is to return.

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

References

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