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

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

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

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

Let’s dive in.

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

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

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

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 That’s a bit outdated now.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

PEACE (first 1–3 days):

LOVE (after 72 hours):

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

2. See a Physiotherapist Early

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

A good physio will:

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

3. Move Smart, Not Hard

Movement is medicine—when done right.

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

Your physio will guide you through:

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

4. Stay Consistent With Your Rehab Exercises

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

Here’s how to stay on track:

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

5. Look After the Whole Body

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

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

6. Don’t Rely Solely on Pain Relief Meds

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

Instead:

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

7. Gradually Return to Sport or Work

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

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

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

8. Reassess and Adjust Along the Way

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

Your treatment might shift to include:

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

Patient Spotlight: Meet James

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

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

Here’s how his recovery went:

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

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

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

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

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

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

References:

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

The Hidden Secret Behind a Successful Post Surgery Rehab

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

Not quite.

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

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

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

Why Is Physiotherapy After Surgery So Important?

1. Restores Range of Motion and Flexibility

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

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

2. Rebuilds Strength the Right Way

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

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

3. Reduces Swelling and Scar Tissue

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

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

4. Retrains Movement and Prevents Compensations

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

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

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

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

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

Common Surgeries That Benefit From Physiotherapy

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

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

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

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

As part of his Post surgery rehab, we assessed:

Here’s what we did for Rob:

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

Fast forward 3 months…

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

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

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

What Happens If You Skip Rehab?

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

Without post-op physiotherapy, you may face:

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

What Does Post Surgery Rehab Look Like?

Here’s a typical flow:

🗓️ Early Phase (0–2 weeks)

🏃 Middle Phase (2–8 weeks)

🏋️ Advanced Phase (8–16 weeks)

🛡️ Final Phase (3–6+ months)

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

A Few Common Questions We Get Asked

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

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

💬 “Do I really need ongoing sessions?”

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

💬 “Isn’t walking enough?”

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

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

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

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

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

Need Help with Post surgery rehab?

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

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

References & Further Reading

Dizziness can be a frustrating and even scary experience. Whether it’s a sudden spinning sensation, a feeling of unsteadiness, or general light-headedness, dizziness can interfere with daily life. The good news? Physiotherapists are trained to assess and treat the various types, including vertigo, to help you regain balance and confidence.

In this blog, we’ll explore how physiotherapy can help with dizziness, the different types that can be treated, and a real-life case of a patient who improved with physiotherapy.

Types of Dizziness Physiotherapists Can Assess and Treat

Dizziness isn’t just one condition—it’s a symptom with multiple causes. Physiotherapists can assess and treat:

1. Benign Paroxysmal Positional Vertigo (BPPV)

BPPV is one of the most common causes of vertigo. It occurs when tiny calcium crystals in the inner ear become dislodged and move into the wrong canal. This leads to brief but intense episodes where the world feels as though it is spinning. It is often triggered by head movements, such as rolling over in bed or looking up.

Physiotherapy treatment:

2. Cervicogenic Dizziness

This type originates from the neck and is often linked to poor posture, neck stiffness, or injury (e.g., whiplash). People with cervicogenic dizziness often report feeling unsteady or “off-balance” rather than experiencing true vertigo.

Physiotherapy treatment:

3. Concussion-Related Dizziness

It is a common symptom following a concussion. It may be due to vestibular dysfunction, neck issues, or visual disturbances.

Physiotherapy treatment:

A Recent Patient Case: Overcoming Cervicogenic Dizziness with Physiotherapy

Let’s look at a real-life example of a patient who was able to improve with physiotherapy.

Meet Sarah (name changed for privacy)

Sarah, a 42-year-old office worker, came into our clinic complaining of persistent dizziness that had been affecting her for months. She described it as a “floating” sensation rather than true spinning vertigo. It was worse after long hours at her desk and when she turned her head too quickly. She had seen a GP and undergone tests, but everything came back clear.

Assessment and Diagnosis

After a thorough assessment, we identified that Sarah’s symptoms were cervicogenic in nature—meaning it stemmed from her neck. She had significant muscle tightness in her upper neck, poor posture from long hours at her desk, and limited neck movement.

Physiotherapy Treatment

Sarah’s treatment plan included:

Outcome

After four weeks of physiotherapy, Sarah reported a significant reduction in her dizziness. She felt more stable, her neck was moving more freely, and she could work without constant discomfort. With ongoing exercises, she was able to return to normal activities without the symptoms interfering in her life.

How to Know if Physiotherapy Can Help

If you experience dizziness, a physiotherapy assessment can help determine the cause. Physiotherapists use specific tests to differentiate between vestibular, neck-related, or other causes.

You may benefit from physiotherapy if you:

Final Thoughts

We know it can be frustrating, but you don’t have to live with it. Physiotherapists are well-equipped to assess and treat various forms of dizziness, from BPPV to cervicogenic dizziness. If you have symptoms described in this blog, a physio appointment could be the first step towards feeling steady and confident again.

References and Further Reading

  1. Better Health Channel. (n.d.). Dizziness and Vertigo. Retrieved from https://www.betterhealth.vic.gov.au
  2. Vestibular Disorders Association. (n.d.). Vestibular Rehabilitation Therapy. Retrieved from https://vestibular.org
  3. Physiopedia. (n.d.). Cervicogenic Dizziness. Retrieved from https://www.physio-pedia.com
  4. Mayo Clinic. (n.d.). Benign Paroxysmal Positional Vertigo (BPPV). Retrieved from https://www.mayoclinic.org

Book an appointment with XPhysio today on 9806 3077!

Abdominal surgery is no small thing—it takes a toll on your body, your mobility, and even your confidence in movement. Whether it’s an appendectomy, hernia repair, caesarean section, or bowel surgery, getting back to normal isn’t as simple as just waiting it out. This is where physiotherapy comes in.

A good recovery plan can help you regain strength, prevent complications, and get back to doing what you love sooner rather than later. In this guide, we’ll walk you through the role of physiotherapy after abdominal surgery and give you practical tips to help you on your way. We have had many patients walk through the door who had been told by their surgeon that they will be fine in time, but they saw notable improvements with our guidance.

Why Is Physiotherapy Important After Abdominal Surgery?

Abdominal Surgery in the abdominal area can have a range of effects on your body, including:

Physiotherapy aims to restore function, improve mobility, and prevent long-term problems.

The Early Days: Hospital Physiotherapy

Most people see a physiotherapist soon after abdominal surgery while still in hospital. The main focus during this stage is:

  1. Deep Breathing Exercises – To prevent lung infections and keep the lungs clear.
  2. Gentle Movements – To reduce stiffness and encourage circulation.
  3. Safe Mobilisation – Learning how to get in and out of bed, stand up, and walk safely without straining the abdominal area.

A common technique is the log roll method—rolling onto your side first before pushing up into a seated position. This reduces strain on the healing tissues.

What Happens When You Go Home?

Once you’re discharged, the real work begins. Recovery can take weeks to months, depending on the type of abdominal surgery and your overall health. Here’s what to focus on:

1. Gentle Movement and Walking

As soon as you’re able, walking should become a daily habit. It promotes circulation, prevents stiffness, and helps restore confidence in movement. Start with short walks around the house and gradually increase the distance.

2. Core and Pelvic Floor Activation

Your abdominal muscles and pelvic floor may be weakened post-surgery. Simple, controlled exercises help to re-engage these muscles without putting too much strain on the area:

3. Scar and Tissue Management

Once your incision is healing well (usually after 2-3 weeks), gentle scar massage can help prevent adhesions and improve mobility. Use light circular motions with a non-irritating lotion.

When Can You Return to Exercise?

Returning to exercise depends on the type of surgery and your recovery speed. A rough guide is:

Avoid high-impact activities (like running, heavy lifting, or abdominal crunches) until you get the all-clear from your physiotherapist or surgeon.

A Case Study: Emily’s Recovery From Abdominal Surgery

Emily, a 38-year-old office worker, underwent surgery for an umbilical hernia repair. She was fit before surgery but struggled with pain, stiffness, and the fear of moving incorrectly during recovery.

Her physiotherapy plan included:

Exercise Program for Week 5-8:

At this stage, Emily’s physiotherapist introduced a structured program focusing on rebuilding core strength, stability, and overall mobility. Her program included:

This program helped Emily regain her strength safely without putting too much strain on her healing abdominal muscles. By 12 weeks, Emily was back to her pre-surgery fitness routine with modifications. Her recovery was smooth thanks to early rehab and consistent progressions.

Common Mistakes to Avoid

Final Thoughts

Physiotherapy plays a key role in your recovery after abdominal surgery. The right exercises, movement strategies, and gradual progressions can help you return to normal life feeling stronger and more confident. If you’ve had abdominal surgery, working with a physiotherapist ensures you’re moving safely and preventing long-term issues.Give us a call today if you have any questions 02 9806 3077

References:

  1. Better Health Channel. (n.d.). “Recovering from surgery.” Retrieved from https://www.betterhealth.vic.gov.au
  2. Australian Physiotherapy Association. (n.d.). “Physiotherapy and post-surgical care.” Retrieved from https://australian.physio
  3. The Royal Women’s Hospital. (n.d.). “Caring for your body after abdominal surgery.” Retrieved from https://www.thewomens.org.au

If you’re recovering from surgery and need guidance, book a session with a physiotherapist to ensure a smooth and safe recovery!

Let’s have a chat about carpal tunnel syndrome (CTS), a condition that can cause a fair bit of discomfort in your hand and wrist. Understanding what it is, why it happens, and how we can manage it through physiotherapy can make a world of difference.

What Is Carpal Tunnel Syndrome?

Imagine a narrow passageway on the palm side of your wrist—about the size of a twenty-cent coin. This is the carpal tunnel, and it houses the median nerve along with tendons that help bend your fingers. When this tunnel becomes cramped or the contents swell, it puts pressure on the median nerve, leading to symptoms like pain, numbness, and weakness in your hand.

Why Does It Happen?

Several factors can contribute to CTS:

What Are the Symptoms?

CTS often starts with a gradual onset of symptoms, including:

How Can Physiotherapy Help?

Physiotherapy offers a range of treatments to alleviate the symptoms of CTS and improve hand function:

Median Nerve Gliding Exercises
These exercises help the median nerve move more freely through the carpal tunnel, reducing pressure and improving symptoms.

Hinge Health

Wrist Flexor Stretch
This stretch targets the muscles on the underside of your forearm, helping to relieve tension that may contribute to CTS symptoms.

Wrist Extension Stretch

Wrist Extensor Stretch
Stretching the muscles on the top side of your forearm can also be beneficial in managing CTS discomfort.

Tendon Gliding Exercises
These exercises promote the smooth movement of tendons through the carpal tunnel, reducing stiffness and improving function.

Grip Strengthening Exercises
Strengthening the muscles of the hand can improve overall function and help alleviate symptoms of CTS.

What Can You Do at Home?

In addition to physiotherapy, there are steps you can take to manage CTS:

When Should You Consider Surgery?

If symptoms persist despite conservative treatments, or if there’s significant nerve compression, surgical options may be considered. Surgery involves releasing the ligament that’s pressing on the median nerve to create more space in the carpal tunnel. However, many people find relief through physiotherapy and other non-surgical interventions.

Final Thoughts

Carpal tunnel syndrome can be a real nuisance, but with the right approach, you can manage the symptoms effectively. Physiotherapy offers a range of treatments tailored to your needs, aiming to reduce pain, improve function, and enhance your quality of life. If you’re experiencing symptoms of CTS, it’s a good idea to consult with a healthcare professional or physiotherapist to develop a treatment plan that’s right for you.

Remember, early intervention can prevent symptoms from worsening, so don’t hesitate to seek help if you’re experiencing discomfort in your hand or wrist.

Sources

1) Hingehealth

Physical Therapy for Carpal Tunnel: Tips & Best Exercises

Learn how physical therapy for carpal tunnel syndrome can help you manage symptoms and prevent future pain flares through targeted exercises.

2) Choose PT

Physical Therapy Guide to Carpal Tunnel Syndrome – Choose PT

Carpal tunnel syndrome is a common condition that causes pain, numbness, and weakness in the wrist and hand. CTS can affect the use of the entire arm.

3) Physiopedia

Carpal Tunnel Syndrome – Physiopedia

Carpal tunnel syndrome (CTS) is an entrapment neuropathy caused by compression of the median nerve as it travels through the wrist’s carpal tunnel.

4) ASSH

What is Carpal Tunnel Syndrome? | The Hand Society

Carpal tunnel syndrome is a condition of the upper extremity that is known as the most common nerve compression to occur in the body.

5) Australian Sports Physiotherapy

Carpal Tunnel Syndrome Physio – Australian Sports Physiotherapy

Most carpal tunnel syndrome patients benefit from physiotherapy, particularly those with mild to moderate symptoms.

6) Exercise Thought

Carpal Tunnel Syndrome – Exercise Thought

Carpal Tunnel Syndrome (CTS) is a condition of the hand where the median nerve becomes compressed

When most of us think of physiotherapists, we often picture them helping people with sports injuries, sore backs, or post-surgery rehabilitation. But did you know that physiotherapists can also help treat headaches? Yep, you heard that right. If headaches are making your life miserable, seeing a physio might be a game-changer. Let’s dive into the types of headaches they can treat and how they work their magic to help you feel like yourself again.

Understanding Headaches: A Quick Overview

Before we get into the nitty-gritty, it’s worth knowing that not all headaches are the same. Different types have different causes, and that’s why the treatment varies. While some require medical intervention or medication, others can stem from physical issues that a physio can address. Things like poor posture, muscle tension, or even stress can trigger them that are within a physio’s expertise to manage.

Now, let’s look at the types of headaches physiotherapy can help with.

1. Tension Headaches

Tension headaches are incredibly common, and chances are you’ve experienced one at some point. They feel like a tight band squeezing around your head or a dull, aching pressure. Often, they will result from stress, poor posture, or prolonged time in one position (hello, desk workers!).

How can a physio help?

2. Cervicogenic Headaches

Cervicogenic headaches are a mouthful to say, but they’re fairly straightforward in how they occur. They will often start in the neck but are felt in the head, and typically only on one side. They’re typically caused by joint or muscle issues in the neck, poor posture, or even an injury like whiplash.

Headache

How can a physio help?

3. Migraines

Migraines are a bit more complex. They’re often accompanied by nausea, sensitivity to light or sound, and a throbbing pain that can last for hours or even days. While migraines are usually managed with medication, physiotherapy can play a supportive role, especially if physical triggers are contributing to them.

How can a physio help?

4. Cluster Headaches

Cluster headaches are less common but incredibly intense. They’re often described as a piercing or burning pain around one eye and typically occur in clusters (hence the name) over weeks or months. While physios can’t treat the root cause of the cluster type, they can help manage some of the secondary symptoms.

How can a physio help?

5. TMJ-Related Headaches

Your temporomandibular joint (TMJ) connects your jaw to your skull, and issues with this joint can lead to headaches. TMJ-related pain is often felt in the jaw with clicking or popping sounds, and even difficulty opening or closing your mouth.

How can a physio help?

6. Headaches Following a Concussion

If you’ve had a concussion, headaches can linger long after the initial injury. These are often due to neck issues, muscle tension, or even changes in how you move as your body compensates for the injury.

How can a physio help?

How to Know If Your Headache Is Physio-Treatable

Not every headache will benefit from physiotherapy. If it is sudden, severe, or accompanied by symptoms like vision changes, confusion, or weakness, you should seek medical attention immediately. But if it seems tied to physical tension, mental stress, posture, or previous injuries, a physio might be just what you need.

Signs your physio might be able to help:

What to Expect During a Physio Appointment

If you’ve never been to a physio for headaches before, you might be wondering what’s involved. Here’s a quick rundown:

    Tips for Preventing Headaches

    Prevention is always better than cure, right? Here are some tips to keep headaches at bay:

    Wrapping It Up

    Headaches can be a real pain—literally—but they don’t have to take over your life. Physiotherapy offers a range of treatments that can help alleviate the pain and prevent it from coming back. Whether it’s tension  headaches, cervicogenic headaches, or even migraines, a physio can help you tackle the root cause and get back to feeling your best.

    So, if headaches are getting you down, why not book an appointment with a physiotherapist at XPhysio today? You’ve got nothing to lose—except the headache, of course!