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Post Natal Return to Running_Physio_On_Miller_Cammeray

Post Natal Return to Running

Congrats – you’ve just had a baby! You might be keen to get moving and looking at your post natal return to running. Below we provide a guideline on how to safely return to running and what you should be aware of before you start.

Why shouldn’t I return to running straight after having a baby?

Running places an increased demand on the body compared to low impact exercises. After having a baby, postnatal women need time to heal and regain strength, with focus on the pelvic floor and the abdominal muscles following pregnancy and delivery.

After a vaginal delivery, some research studies suggest it can take 12 months before the pelvic floor reaches near its prenatal size!

Following a caesarean delivery, there needs to be consideration given to the healing time for the uterine scar. It is also important to note the abdominal fascia (connective tissue) can take 6-7 months to return back to ‘normal’.

I’d still like to exercise. What can I do?

The general guideline is that postnatal women should do low impact exercise for the first 3 months and post natal return to running between 3-6 months. This does not mean you can’t do any exercise before this. The guide for Mums who want to return to their exercise of choice is to progress training gradually and modify it to their individual needs.

It is recommended that all women, regardless of how they deliver, seek out a pelvic health assessment with a Women’s Health Physiotherapist to evaluate strength, function, and coordination of the pelvic floor and abdominal muscles.

Key signs of having problems include:

  • Bladder and/or bowel leakage (Urinary and/or faecal incontinence)
  • Urinary urgency (rushing to the toilet to void)
  • Heaviness/bulge/dragging sensation in the vaginal area
  • Pain during sex
  • Difficulty emptying bowels
  • Separated abdominals (Rectus Abdominal Diastasis)

What do I need to achieve before being ready to run at 3 months postnatal?


  • Walking for 30 minutes
  • Single leg balance for 10 seconds
  • Single leg squat for 10 repetitions on each side
  • Jog on the spot for 1 minute
  • Forward bounds for 10 repetitions
  • Hop in place for 10 repetitions on each leg
  • Single leg ‘running man’: opposite arm and hip flexion/extension (bent knee) for 10 repetitions on each side

A physiotherapist can assess these activities to make sure you are doing them correctly.


  • Sufficient pelvic floor strength
  • 20 repetitions of each test.
  • Single leg calf raise
  • Single leg bridge
  • Single leg sit to stand
  • Side lying abduction

** Consideration of weight, fitness, breathing, psychological status, DRA, scar mobility, sleep, breastfeeding status, supportive wear and the risk of RED-S is recommended to provide a holistic approach to the return to running evaluation and address the common issues that this population can encounter. **

What will our team of Physios do to help my to post natal return to running?

  1. Assess the impact and strength exercises of each individual
  2. Assess and assist in improving abdominal and pelvic floor function.
  3. Develop a whole-body strength and fitness program, this may include:
    1. An individual physiotherapy exercise class to get feedback from a physiotherapist
    1. Home exercise program – including pelvic floor and abdominal exercises
  4. Facilitate safe return to your chosen sport or exercise
  5. Help improve your physical and mental well being
  6. Create manageable short and long-term goals

Please have a look at the BJSM guide to returning to running here.

ITB Syndome_Physio_On_Miller_Cammeray

ITB Syndrome

What is ITB Sydrome?

Iliotibial Band Syndrome (ITB Syndrome) is a common issue among athletes and individuals engaging in repetitive lower limb activities. This condition occurs when the iliotibial band, a thick band of connective tissue that runs along the outside of the thigh, becomes tight or inflamed causing compression of adipose tissue and therefore pain. ITB Syndrome often manifests as pain on the outer side of the knee, limiting one’s ability to engage in physical activities. Fortunately, physiotherapy offers effective management strategies for alleviating pain and promoting recovery.

Pain and Symptoms

ITB Syndrome can cause sharp or burning pain on the outer side of the knee, often exacerbated during activities like running or cycling. The pain may intensify with each stride, making it difficult for individuals to continue their chosen exercise routine. Ignoring these symptoms may lead to more severe complications, hindering overall mobility.

How Can Physio Help?

Physiotherapy plays a crucial role in managing ITB Syndrome by addressing the underlying causes and providing targeted interventions.

  1. An Assessment and Diagnosis is performed by your Physio to understand your
    biomechanics, muscle imbalances, and contributing factors. This helps in formulating
    a personalized treatment plan.
  2. Stretching and Strengthening Exercises are important to target the muscles
    surrounding the IT band. Targeted stretches for the iliotibial band and strengthening
    exercises for the hip and thigh muscles help alleviate tension and correct imbalances.
  3. Manual Therapy techniques such as Hands-on massage, myofascial release, and
    joint mobilization can help reduce tightness in the iliotibial band and surrounding
    tissues. These techniques improve flexibility and promote healing.
  4. Biomechanical Analysis is used to analyze the individual’s movement patterns during
    various activities to identify any abnormal biomechanics contributing to ITB Syndrome.
    Corrections in movement patterns can help prevent the recurrence of symptoms.

Benefits of regular exercise, as prescribed by a physiotherapist, are very noticeable in people with ITB Syndrom. Reducing inflammation and associated pain with ITB Syndrome has been shown with exercise. Improved Flexibility by stretching reduces the risk of further irritation. Enhanced strength at the hip and thigh muscles improve overall lower limb strength, improving stability
and support around the injured area. By addressing underlying biomechanical issues, physiotherapy helps prevent the recurrence of ITB Syndrome, allowing individuals to resume their activities with confidence.

Lets talk about Foam Rolling. A very common method previously prescribed for ITB pain in theory to release the tight muscles and therefore reduce pain. Recently it has been found that Foam Rolling the ITB was in fact compressing the underlying tissues causing even more pain, very similar to the mechanism of ITB syndrome which we need to avoid. Yes foam rolling can feel good afterwards however it most likely has a placebo effect. It is not recommend to Foam roll your ITB, there are other ways we can help with your tight ITB.

ITB Syndrome can be a significant obstacle for those who enjoy an active lifestyle. However, with the right physiotherapy intervention, individuals can effectively manage and overcome this condition. If you’re ready to connect with a skilled team of physiotherapists
who can guide you on your recovery journey please get in contact with us or book online.

Revitalise your wellbing_Physio_On_Miller

Revitalise Your Wellbeing in the New Year: Cultivating Habits for a Healthier You

As we say goodbye to the old and welcome the new, the start of a fresh year provides an opportune time to reflect on our health and make positive changes. At Physio On Miller we believe that prioritizing your wellbeing is the key to unlocking a vibrant and fulfilling life. We share below the importance of wellbeing and share practical tips on how to cultivate habits that contribute to a healthier and happier you and revitalise your wellbeing.

Understanding Wellbeing:

Wellbeing encompasses more than just physical health; it is a holistic belief that encompasses mental, emotional, and social aspects of our lives. Achieving overall wellbeing involves creating a harmonious balance between these elements. At Physio On Miller we believe in the interconnectedness of these elements and encourage for a comprehensive approach to health.

Importance of Wellbeing:

  1. Physical Health: A strong foundation of physical health is crucial for overall wellbeing. Regular physiotherapy sessions can aid in preventing and managing musculoskeletal issues, promoting flexibility, and enhancing mobility.
  2. Mental and Emotional Wellbeing: Mental and emotional health are integral components of wellbeing. Techniques such as mindfulness, relaxation, and stress management can be incorporated into your routine to foster emotional resilience and mental clarity.
  3. Social Connection: Building and maintaining positive relationships contribute significantly to wellbeing. Engaging in social activities, helps create a support system that can enhance your mental and emotional health.

Cultivating Habits for To Revitalise your Wellbeing:

  1. Regular Exercise: Incorporate a mix of cardiovascular, strength, and flexibility exercises into your routine. Even simple activities like walking, cycling, or Pilates can benefit your physical and mental health.
  2. Balanced Nutrition: Fuel your body with a well-balanced diet rich in nutrients. Opt for whole foods, lean proteins, and a variety of fruits and vegetables to support your overall health.
  3. Adequate Sleep: Prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Sufficient sleep is vital for physical recovery and mental well-being.
  4. Mindfulness and Relaxation: Practice mindfulness techniques, such as meditation and deep breathing exercises, to manage stress and promote emotional balance.
  5. Regular Physiotherapy Check-ups: Schedule regular appointments with our team of skilled physiotherapists to address any musculoskeletal concerns, prevent injuries, and enhance your physical well-being.

As we embark on a new year, let’s commit to prioritising our wellbeing and cultivating habits that nurture a healthier and happier life. At Physio On Miller, we are dedicated to supporting you on your wellness journey. By integrating these habits into your daily routine, you’ll be taking significant strides toward a more vibrant and fulfilling life. Here’s to a year of optimal health and wellbeing! If you would like to see one of physiotherapists please book.

Mastitis and Blocked Milk Ducts

Mastitis and Blocked Milk Ducts – How can Physio help?

Nearly 1 in 5 breast-feeding women are affected by mastitis. Mastitis is an
inflammatory breast condition that may or may not be associated with infection. A blockage generally occurs when accumulated breast milk is unable to drain from the breast, resulting in thickening of stationary milk and blocking the associated milk ducts.

Symptoms of mastitis can include:

  • Symptoms of mastitis can include:
  • Small palpable lump that is usually tender and hard
  • Redness
  • Fever, fatigue, general feeling of being unwell

What can cause a blocked milk duct to occur?

There are several factors that can contribute to increase risk of mastitis including:

  • Infrequent, missed or rushed feeds
  • Sore or injured nipples
  • Infant latching difficulties
  • Fatigue, stress and lack of sleep
  • Breast compression (EG. Tight clothing, handbags or poorly fitting bras)

How can Physio help?

At Physio on Miller, our physiotherapist will take a detailed history and assess the affected breast to determine the best treatment option. Treatment options include:

  • Education – causes, risk factors, improving feeding postures and techniques
  • Continue regular breastfeeding on the affected side (if able).
  • Heat packs
  • Gentle self-massage
  • Therapeutic Ultrasound – A therapeutic ultrasound may be used to help open the ducts and increase circulation to improve the flow of milk. By increasing the milk flow, it can reduce pain and swelling. Most women see improvements with ultrasound in the pain and lump size with 2-3 sessions.
  • Stay hydrated
  • Kinesiology taping
  • Gentle stretches and breathing exercises

To see one of our physios call us or book online.

Can Physio Help Tennis Elbow?

So you’ve got a pain in your elbow and you’re wondering if physio can help tennis elbow? You’ve all probably heard of Lateral Epicondylitis also known more commonly as Tennis Elbow. There is a high prevalence of this injury especially in individuals older than 40 years old, as well as those who play racquet sports i.e tennis and squash. It is also common in those who undertake repetitive movements of wrist extension and/or gripping such as painters or carpenters.

Tennis elbow is the most common type of elbow pain people present with, characterised by pain on the outside aspect of the elbow. It can vary from low grade occasional discomfort to high grade continuous pain. Tennis elbow is an overuse injury where the common extensor tendon and the extensor carpi radialis brevis tendons are subjected to repetitive loads causing microtears and pain. It can be very painful and debilitating, affecting your day to day activities which is why it is very important to seek treatment earlier rather than later. If not treated appropriately it can develop into a chronic condition.

Treatment for Tennis Elbow favours conservative management with majority of tennis elbow injuries resolving within 12 months. There is a high recurrence rate if not managed appropriately. The aim of treatment is to initially manage load (relative rest), control inflammation, manage pain and patient education. The next stage is to re-introduce appropriate loads through specific wrist and elbow exercises with the goal to return to pre-
injury strength and function. It is necessary to strengthen above and below the elbow as well as allowing adequate recovery of the area.

Come and visit one of our team members to help you on your road to recovery.