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Strength training and Perimenopuase_Physio On Miller, Cammeray
By Team @ Physio On Miller Uncategorized

Perimenopause and Strength Training Why It Is Essential

More women in their 40s and 50s experiencing perimenopause are turning to strength training – not just for fitness, but because their bodies are starting to feel different.

At Physio On Miller, we’re seeing a significant rise in women seeking physiotherapy support during perimenopause. Often, they arrive frustrated and confused:

“My body suddenly feels stiffer.”
“I’m getting injured more easily.”
“My usual workouts aren’t working anymore.”
“I feel weaker, even though I’m exercising.”

These changes are real – and increasingly recognised in both physiotherapy and sports medicine.

What Happens to the Body During Perimenopause?

Perimenopause is the transitional phase leading up to menopause, and it can begin years before periods stop completely. During this time, fluctuating hormones – particularly oestrogen – can affect far more than reproductive health.

Oestrogen plays an important role in:

  • Muscle repair and recovery
  • Tendon and ligament health
  • Bone density
  • Sleep quality
  • Energy production
  • Nervous system regulation

As hormone levels fluctuate, many women notice changes in how their body tolerates exercise and stress.

This can show up as:

  • Increased muscle soreness
  • Joint stiffness
  • Tendon pain
  • Reduced recovery capacity
  • Sleep disruption
  • Lower exercise tolerance
  • Weight changes despite consistent habits

Importantly, these symptoms are not simply “getting older” or becoming unfit. They reflect real physiological changes happening within the body.

Why Strength Training Matters More Than Ever In Perimenopause

One of the strongest trends emerging in health and wellness is the shift toward strength training for longevity – particularly for women in midlife.

Research continues to show that resistance training can help support:

  • Muscle mass and metabolism
  • Bone density
  • Joint stability
  • Balance and injury prevention
  • Healthy ageing
  • Confidence and mental wellbeing

Strength training also becomes increasingly important because women naturally lose muscle mass as they age, particularly during and after menopause.

This doesn’t mean you need to train like an athlete or spend hours in the gym.

For many women, the most effective programs focus on:

  • Progressive strength work
  • Consistency over intensity
  • Good movement quality
  • Recovery and load management
  • Exercises that support daily life and sport

The “All or Nothing” Exercise Trap

A common pattern we see at Physio On Miller is women continuing to push through high-intensity exercise while ignoring the signals their body is giving them.

Many active women are balancing:

  • Demanding careers
  • Family responsibilities
  • Poor sleep
  • High stress loads
  • Busy training schedules

When recovery capacity changes during perimenopause, the old approach of “push harder” can sometimes backfire – leading to recurring injuries, exhaustion or persistent pain. This is where physiotherapy can help. Rather than stopping exercise, the goal is to adapt training to work with your body instead of against it.

Exercise Should Support Your Body – Not Deplete It

The most successful midlife exercise routines are often the ones that feel sustainable.

For some women, this means:

  • Adding more strength work
  • Reducing excessive high-intensity training
  • Improving recovery between sessions
  • Addressing mobility and stability deficits
  • Understanding how stress impacts physical symptoms

At Physio On Miller, we help women stay active through all stages of life – whether that’s continuing netball, returning to running, training in the gym or simply wanting to feel stronger and more confident in their body again.

Because midlife is not the beginning of decline.

For many women, it can become the beginning of training with greater awareness, strength and longevity than ever before.

If your body has been feeling different lately – more stiff, sore, fatigued or injury-prone – you don’t have to simply push through or figure it out alone.

At Physio On Miller, our physiotherapists understand the unique changes that occur during perimenopause and midlife, and we help active women continue doing the things they love with confidence.

Whether you’re struggling with recurring injuries, wanting to return to exercise safely, or looking to build strength for long-term health, we can help you create a plan that works with your body – not against it.

Book an appointment with our team today and start feeling stronger, more resilient and more supported in your movement again.

Sandie Rogers retires, Physio On Miller Cammeray
By Team @ Physio On Miller Uncategorized

Four Decades of Care: Sandie Rogers Reflects on a Lifetime in Physiotherapy

After more than 40 years helping local residents recover from injury, pain, and stay active, physiotherapist Sandie Rogers is stepping into retirement. Her advice has always been simple: “Never stop learning, listening and feeling.”

Sandie began her career with a Diploma of Physiotherapy in 1974, later completing a Bachelor of Science in Physiotherapy in 1979, and a Graduate Diploma in Manipulative Therapy in 1981.

In 1983 – while 30 weeks pregnant with her first child – Sandie opened Cammeray Physiotherapy Centre, leading the practice for more than three decades before joining the team at Physio On Miller. Across four decades, she has witnessed enormous changes in physiotherapy – from advances in research and rehabilitation to an evolving understanding of pain and movement.

Reflecting on four decades of practice, Sandie says the experience has been deeply meaningful. “It has been hugely rewarding and constantly stimulating. I am humbled by the privilege, generosity and trust of the community who have let me into their lives. When I first opened my practice, I had experience and ambition – and a lot to learn. What I didn’t expect was how much the people here would teach me. Each person has been a reminder of why this work matters and why maintaining high professional standards is so important.”

According to Sandie, “Patients are genuinely interested in understanding their bodies – how injuries occur, how to heal, and how to stay well long term. What stands out most is their loyalty. This is not a transient community. People settle here, raise families, and value care from someone who knows them. It’s a privilege to be part of that thread.”

For Sandie, the most rewarding part of her career has been guiding people through injury. “I’ve often seen people at their most vulnerable. Helping them through that and seeing them return to what they love is deeply satisfying. I’ve also been fortunate to work alongside wonderful colleagues over the years. Running a private practice as a woman for four decades is something I reflect on with pride. The greatest reward is when a patient simply says, ‘Thank you – you changed my life.’”

Sandie now looks forward to more time with family, travel and swimming.

Pre and post natal physiotherapy, Physio On Miller, Cammeray
By Team @ Physio On Miller Blog, featured

Pre and Postnatal Physiotherapy and SRC Shorts: Evidence-Informed Support During Pregnancy and Postpartum

Pregnancy and early motherhood ask a lot of the body. The abdominal wall lengthens, the pelvic floor adapts to load, posture shifts, and tissues respond to powerful hormonal changes. In pre and postnatal physiotherapy, we focus on supporting this transition – not just managing pain, but optimising recovery, function and long-term pelvic health. That’s where SRC Pregnancy and Postnatal Shorts can become a valuable adjunct to care.

They are not a replacement for rehabilitation. They are a tool that enhances it.

What Is Pre and Postnatal Physiotherapy?

Pre and postnatal physiotherapy is specialised physiotherapy care focused on the musculoskeletal, abdominal and pelvic floor changes that occur during pregnancy and after birth.

It commonly addresses:

  • Pelvic girdle pain
  • Sacroiliac joint dysfunction
  • Lower back pain in pregnancy
  • Abdominal muscle separation (diastasis recti)
  • Pelvic floor weakness or heaviness
  • Postnatal recovery after vaginal birth or caesarean section
  • Safe return to exercise after birth

The goal is not simply pain relief. The goal is load management, tissue healing, strength restoration and long-term pelvic health.

Support garments such as those from SRC Health can be used as part of a broader physiotherapy treatment plan.

Pregnancy Physiotherapy: Managing Pelvic and Abdominal Load

During pregnancy:

  • The abdominal wall lengthens to accommodate the growing uterus
  • Hormonal changes affect ligament support
  • Pelvic joints experience increased load
  • Breathing mechanics shift

These changes can contribute to:

  • Pregnancy-related pelvic girdle pain
  • Pubic symphysis discomfort
  • Sacroiliac joint instability
  • Lower back pain
  • Sensations of pelvic heaviness

How Physiotherapy Helps During Pregnancy

A pregnancy physio assessment may include:

  • Pelvic stability testing
  • Abdominal wall assessment
  • Diastasis recti screening
  • Pelvic floor muscle evaluation
  • Movement and load analysis

Treatment may involve:

  • Targeted strength exercises
  • Gluteal and hip stabilisation
  • Deep core coordination training
  • Pelvic floor retraining
  • Education on posture and load management

The aim is to keep women active and strong throughout pregnancy.

Where SRC Pregnancy Shorts or Leggings Fit In

Compression maternity garments such as SRC pregnancy shorts or leggings are designed to:

  • Provide structured pelvic support
  • Reduce excessive sacroiliac joint movement
  • Support the lower abdominal wall
  • Decrease sensations of pelvic pressure

In clinical practice, they may help:

  • Reduce pregnancy pelvic girdle pain symptoms
  • Improve walking tolerance
  • Increase comfort during work or daily activity
  • Support exercise participation

They do not replace rehabilitation. They may reduce symptom load while physiotherapy strengthens underlying structures.

Postnatal Physiotherapy: Early Recovery and Long-Term Strength

The postpartum period is a time of tissue healing and neuromuscular retraining.

After birth:

  • The abdominal wall remains lengthened
  • The pelvic floor may be stretched or traumatised
  • Connective tissue integrity is temporarily reduced

This is when guided physiotherapy is critical.

What Postnatal Physiotherapy Involves

A postnatal physiotherapy appointment may include:

  • Pelvic floor strength and coordination assessment
  • Abdominal separation measurement
  • Scar assessment following caesarean section
  • Individualised return-to-exercise planning

Treatment focuses on:

  • Deep core activation
  • Pelvic floor rehabilitation
  • Gradual strength progression
  • Return to running or high-impact guidance

How SRC Postnatal Shorts May Support Recovery

SRC postnatal recovery shorts or leggings provide medical-grade compression designed to:

  • Support the abdominal wall during early healing
  • Reduce strain through diastasis recti
  • Decrease pelvic floor pressure during daily tasks
  • Provide gentle containment after caesarean birth

In early postpartum weeks, this support may:

  • Improve comfort when walking
  • Increase confidence with movement
  • Reduce symptom flare-ups
  • Assist transition back to structured exercise

However, compression does not restore muscle function. Targeted rehabilitation restores muscle function.

Support garments are best used:

  • In the first 6–12 weeks postpartum
  • During longer periods on your feet
  • When returning to gym training
  • During symptom flare-ups

Over time, reliance should decrease as strength improves.

The Evidence-Informed Approach

Current research supports:

  • Early pelvic floor rehabilitation
  • Graded loading postpartum
  • Strength-based recovery models
  • Active management of pregnancy-related pain

External compression may reduce mechanical strain and symptom severity, which can improve participation in active rehabilitation.

The most effective recovery model combines:

  1. Individualised physiotherapy assessment
  2. Targeted exercise prescription
  3. Education on pressure management
  4. Progressive strength training
  5. Optional short-term external support

Pre and Postnatal Physio + Support = Better Long-Term Outcomes

Pregnancy and postpartum are not periods to “push through pain” – nor are they times for complete rest.

They are periods requiring:

  • Strategic load management
  • Structured rehabilitation
  • Professional guidance
  • In some cases, external support

SRC pregnancy and postnatal shorts can be one component of a comprehensive care plan — helping reduce discomfort while strength, coordination and pelvic health are rebuilt.

If you are experiencing pregnancy pelvic pain, abdominal separation, or are unsure how to safely return to exercise after birth, a pre and postnatal physiotherapy assessment can provide clarity and direction. Book in with one of our experienced physiotherapists.

Physio Pilates and Strength Training working together, Physio On Miller, Cammeray
By Team @ Physio On Miller Blog, featured

Physio Pilates and Strength Working Together- Your Health Reset

As we move into 2026, many people are rethinking what it truly means to be healthy. Instead of chasing quick fixes or reacting to pain once it appears, there is a growing focus on long-term movement, prevention and coordinated care. At Physio On Miller, our team approach to health is built around this philosophy. We believe that the most effective results come when physio, Pilates and strength training work together, not in isolation.

This integrated approach allows us to support clients at every stage of life, from postnatal recovery and perimenopause through to active ageing and recreational sport.

Physiotherapy: Understanding and Treating the Root Cause

Physiotherapy often focuses on pain relief, but its true value comes from understanding how your body moves and identifying why pain or dysfunction has developed. At our Cammeray clinic, our physiotherapists use hands-on treatment to assess joint mobility, muscle function and movement patterns.

Manual therapy helps reduce pain, restore movement and calm irritated tissues. However, treatment does not stop there. Physiotherapy provides the clinical foundation that guides the next steps in your care, ensuring exercises and training are appropriate, safe and effective.

This marks the starting point of holistic physiotherapy in Cammeray, where our physiotherapists personalise treatment through a deep understanding of your body.

Pilates: Building Control, Stability and Confidence

Pilates bridges the gap between treatment and everyday movement. It focuses on controlled, mindful strength that supports posture, breathing and core stability. For many clients, Pilates is where they begin to reconnect with their body after injury, pregnancy or long periods of inactivity.

At Physio On Miller, our Pilates classes are guided by physiotherapists and designed to complement hands-on treatment. Exercises are modified to suit individual needs, ensuring that strength is built without overloading joints or aggravating existing issues.

Pilates supports spinal mobility, pelvic stability and balance, making it an ideal component of long-term movement care.

Strength Training: Future-Proofing Your Body

Strength training is essential for bone health, joint support and maintaining independence as we age. In 2026, building strength is no longer optional for long-term health. It is a key part of preventing injury, managing hormonal changes and supporting longevity.

Our physiotherapists tailor exercise rehab and strength programs to each individual. We help you rebuild after injury, prepare for sport, or maintain strength through midlife and beyond. Our team guides your strength training, making it safer, more effective and truly personalised.

Why Integration Matters

By combining physio, Pilates and strength training you receive holistic care. Each element informs the other, reducing the risk of mixed messages or inappropriate exercise. This integrated approach helps us address small issues early and supports steady progress over time. Clients who follow this model often report better consistency, fewer setbacks and greater confidence in their movement.

Your 2026 Health Reset Starts Here

A true health reset is not about doing more. It is about doing the right things, consistently. At Physio On Miller we bring together assessment, treatment and movement to support long-term wellbeing.

We are passionate about helping our clients move well, stay strong and feel confident in their bodies for years to come.

Book an appointment today and experience a coordinated approach to health in 2026 and beyond.

By Team @ Physio On Miller Blog, featured

Your Body in 2026: The 5 Healthy Movement Habits That Matter Most This Year

Healthy movement habits are at the top of many people’s priorities as we move into 2026. Rather than chasing short-term goals or intense routines, there is a growing shift toward longevity, consistency and feeling good in your body for the long run. At Physio On Miller, we see this mindset every day in our Cammeray clinic, from new parents to recreational athletes and older adults who want to stay active and independent.

The reality is that your body does not need more extremes. It needs better habits. Small, consistent movement choices are what protect joints, maintain strength and support long-term wellbeing. Here are the five movement habits our physiotherapists believe matter most in 2026.

1. Prioritise Strength at Every Life Stage

Strength is one of the most important predictors of healthy ageing. It supports bone density, joint health, balance and confidence, yet it is often under-prioritised. Strength training is not just for the gym. It can be built safely through physiotherapy-led exercise rehab, Clinical Pilates and targeted programs that match your body and stage of life.

At Physio On Miller, we help clients build strength gradually and intelligently, whether they are postnatal, navigating perimenopause or returning to activity after injury.

2. Move Often, Not Just in Workouts

One long workout does not undo hours of sitting. Healthy movement habits physiotherapy focuses on how your body moves across the whole day, not just during scheduled exercise.

Regular walking, changing positions, gentle mobility and short movement breaks all support joint health and circulation. These small choices reduce stiffness, improve posture and help prevent the build-up of pain over time.

3. Train Balance Before You Need It

Balance is not just about preventing falls later in life. It plays a role in everyday movement, sport, travel and confidence. In 2026, balance training is one of the most overlooked yet valuable habits for adults over 40.

Our Healthy Bones and balance classes focus on improving stability, coordination and reaction time in a safe, supportive environment. This type of training helps clients feel steadier, stronger and more capable in daily life.

4. Respect Recovery as Part of Progress

Recovery is no longer a luxury. It is essential. Without enough recovery, muscles stay tight, joints become overloaded and injuries are more likely to occur.

Hands-on physiotherapy, remedial massage, Pilates and appropriate rest all support recovery. At Physio On Miller, we help clients understand how to balance effort with recovery so they can stay consistent without burning out or breaking down.

5. Address Small Issues Early

The most important movement habit is listening to your body. Minor niggles are often early warning signs, not something to push through. Early physiotherapy can address movement restrictions, strength imbalances or overload before they become more serious.

A proactive approach keeps people moving comfortably and confidently, which is key to long-term health.

The Takeaway

Your body in 2026 does not need perfection. It needs consistency, care and smart movement habits. Strength, balance, recovery and early intervention are the foundations of lifelong movement.

At Physio On Miller, our physiotherapists, Pilates instructors and massage therapists work together to support healthy movement habits at every stage of life.

If you are ready to invest in your long-term wellbeing, we would love to support you.

Book an appointment at our Cammeray clinic and start building movement habits that truly last.