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Physiotherapy Marathon Training_Physio On Miller, Cammeray

Physiotherapy Marathon Training: A Beginner’s Guide

Training for a half marathon or marathon is a significant commitment that goes beyond just running long distances. Physiotherapy is essential in helping new runners build strength, prevent injuries, and achieve their goals. Here’s a concise guide on how physiotherapy marathon training can support your journey to marathon success.

Key Components of Physiotherapy Marathon Training

  1. Endurance Building: Gradually increase your running distance each week.
  2. Strength Training: Strengthen muscles to support long-distance running.
  3. Flexibility Exercises: Maintain flexibility to prevent injuries.
  4. Proper Nutrition: Fuel your body with a balanced diet.
  5. Rest: Allow time for recovery and repair.

How Physiotherapy Helps

Initial Assessment and Planning: A physiotherapist can perform a thorough assessment, including postural and gait analysis, as well as flexibility and strength tests. This helps create a personalised training plan tailored to your needs.

Injury Prevention: Prevent injuries with targeted exercises, stretching routines, and proper warm-up and cool-down techniques. Physiotherapy focuses on strengthening weak areas and improving flexibility.

Addressing Common Injuries: Common running injuries include shin splints, runner’s knee, IT band syndrome, and plantar fasciitis. Physiotherapists use manual therapy, electrotherapy, and specific exercises to treat these injuries.

Enhancing Performance: Improve running mechanics, build strength, and get nutritional advice to enhance performance. Biomechanical analysis and tailored strength training programmes can help you run more efficiently.

Recovery and Post-Race Care: Post-race recovery is crucial to prevent injuries and ensure long-term health. Physiotherapists can assist with active recovery, massage therapy, and advice on hydration and nutrition.

Tips for New Runners

  1. Start Slow: Gradually increase your running distance and intensity. Use a running program to help.
  2. Listen to Your Body: Seek advice if you experience pain or discomfort.
  3. Stay Consistent: Build endurance and strength with regular training.
  4. Invest in Good Shoes: Proper running shoes can prevent many injuries.
  5. Stay Hydrated and Eat Well: Fuel your body with the right nutrients.

Physiotherapy is vital for new runners and those preparing for their first marathon or half marathon. It aids in injury prevention, treatment, and performance enhancement, making your running journey safer and more effective. Ready to start your physiotherapy marathon training? Please contact us to book an appointment with one of our physiotherapists for personalised support. Happy running!

Wry Neck - how physio can help

Wry Neck: Understanding Symptoms, Causes, and How Physiotherapy Can Help

Have you ever woken up from a bad nights sleep and your neck is incredibly stiff and sore? You could experiencing Wry Neck. Clinically known as torticollis, it is a condition where there is an abnormal head tilt or turn. This can cause discomfort, pain, and a reduced range of motion in the neck. It is important to understand the symptoms, causes and management of Wry Neck which we have outlined below.

Wry Neck – What are the Symptoms?

The hallmark of Wry Neck is the involuntary turning or tilting of the head to one side. Common symptoms include:

  • Neck Pain: Sharp or aching pain in the neck, often accompanied by stiffness.
  • Limited Movement: Difficulty moving the neck, particularly in one direction.
  • Muscle Spasms: Involuntary contractions in the neck muscles.
  • Head Tilt: The head may be persistently tilted to one side

What are the Causes?

  • Wry Neck can be caused by a variety of factors, including:
  • Muscle Strain: Overuse or strain of the neck muscles, often from poor posture or sleeping in an awkward position.
  • Injury: Trauma to the neck, such as whiplash from an accident.
  • Congenital Conditions: Some people are born with conditions that affect neck muscle function.
  • Neurological Conditions: Rarely, neurological issues can cause abnormal muscle contractions.


How do I Manage Wry Neck?

  1. Rest and Pain Relief:  Initial treatment often includes rest and using ice or heat to reduce pain and inflammation.
  2.  Stretching and Strengthening: Tailored exercises help to stretch tight muscles and strengthen weaker ones, improving flexibility and reducing strain.
  3. Postural Training: Learning proper posture and ergonomic adjustments can prevent recurrence and reduce strain on the neck.
  4. Manual Therapy: Techniques like massage and joint mobilization can improve neck movement and relieve muscle tension.
  5. Education: Physiotherapists provide guidance on which activities to avoid to minimise exacerbation of symptoms

How long does it take to Recover?

Recovery from Wry Neck varies depending on the severity and underlying causes. With appropriate physiotherapy, many individuals start to see improvement within a few days to weeks. More persistent cases may require several months of consistent treatment and self-care.

Physiotherapy offers a comprehensive approach to managing Wry Neck by addressing both symptoms and the root causes. By working with a physiotherapist, individuals can benefit from personalized treatment plans that include; Targeted Home Exercise Program: Designed to improve neck strength, flexibility, and overall function. Manual Therapy, to reduce pain and improve joint mobility and Education about posture and ergonomics to prevent future issues.

In conclusion, Wry Neck, can be a challenging condition, but with prompt recognition and appropriate treatment, relief is attainable. By understanding its symptoms and causes, and leveraging effective management strategies, including physiotherapy, you can significantly improve your neck’s function and alleviate discomfort. Taking a proactive approach with professional guidance will help you return to your everyday activities with greater comfort and stability.

Book in to see one of our Physio’s if you are experiencing neck pain.

Physio Treatment for Osteoarthritis_Physio On Miller, Cammeray

Physio Treatment for Osteoarthritis

Physio treatment for osteoarthritis has been shown to be very beneficial in reducing pain, improving function and quality of life. Although there is no cure, research and clinical outcomes have shown positive results from physio treatment for osteoarthritis,

Osteoarthritis is a long term condition characterised by the wear and tear of the cartilage over the bone. Symptoms include pain, swelling, stiffness and loss of movement. Osteoarthritis usually affects the hands, spine, hips, knees and ankles.

The benefits of Physio Treatment for Osteoarthritis:

Pain Management: Techniques such as massage, taping and personalised exercises provided by our physios can help to alleviate pain associated with osteoarthritis.

Exercise Prescription: Our Physiotherapists design exercise programs tailored to your specific needs and limitations. These programs include stretching, strengthening, and aerobic exercises to improve joint flexibility, muscle strength, and overall physical conditioning. We offer programs in the studio supervised by our team and home programs you can do at whatever time and whereever suits you.

Joint Protection Techniques: Our physios teach techniques and strategies to protect your joints during daily activities, which can help reduce the progression of osteoarthritis and minimise pain flare-ups.

Education and Advice: We provide education on osteoarthritis, including its causes, symptoms, and ways to manage it through lifestyle modifications. We can also offer advice on posture, ergonomics, and adaptive equipment that can make daily tasks easier and less painful.

Improving Mobility and Function: Physiotherapy aims to improve joint mobility and function, allowing our patients with osteoarthritis to maintain or regain their ability to perform daily activities and maintain independence.

Prevention and Long-Term Management: Our team of Physiotherapists work with patients to develop strategies for long-term management of osteoarthritis, emphasising the importance of regular exercise, weight management, and overall joint health.

Overall, physiotherapy plays a crucial role in the multidisciplinary approach to managing osteoarthritis, helping individuals to reduce pain, improve function, and enhance their quality of life. It’s important to consult with a qualified physiotherapist who can develop a personalised treatment plan based on your specific condition and goals. For more resources check out Arthritis Australia.

physio low back pain physio_on_miller_pilates_cammeray

Can Physio help my Low Back Pain? Back in Motion

Low back pain is a common injury that affects people of all ages and lifestyles, from
sitting at desks for extended periods of time to lifting heavy objects awkwardly,
various factors contribute to the onset of low back pain. Physiotherapy offers a
holistic approach to managing and alleviating low back pain, providing tailored
treatments that address the root causes of the condition.

How Physiotherapy Can Help Low Back Pain:

Through a combination of manual therapy techniques, targeted exercises, and
patient education, physiotherapy aims to reduce pain, improve mobility, and prevent
future recurrences. Here are three ways physiotherapy can make a difference in
managing low back pain:

Manual Therapy:

Hands-on techniques such as massage, joint mobilization, and soft tissue
manipulation can help release tension, improve circulation, and alleviate pain in the
lower back. Physio’s use these techniques to help restore function, providing relief
for individuals suffering from acute or chronic low back pain.

Exercise Prescription

Specific exercises play a crucial role in strengthening the muscles supporting the
spine, improving flexibility, and promoting overall back health. Physiotherapists
design customized exercise programs tailored to each individual’s needs and
abilities. Here are three physio exercises and stretches commonly recommended for
low back pain:

Education and Prevention to treat Low Back Pain

Physiotherapists empower individuals with the knowledge and tools to manage their
low back pain effectively. By educating patients about proper posture, ergonomic
principles, and lifestyle modifications, physiotherapy helps prevent future episodes of
pain and promotes long-term back health.

  1. Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Gently tilt
    your pelvis backward, flattening your lower back against the floor, then tilt it
    forward. Repeat 10-15 times to activate the core muscles and stabilize the
    spine.
  2. Cat-Cow Stretch: Start on your hands and knees, arch your back upwards (like
    a cat), then lower your back and lift your head and tailbone upwards (like a
    cow). Perform this dynamic stretch for 10-15 repetitions to mobilize the spine
    and relieve tension in the lower back.
  3. Child’s Pose: Begin on your hands and knees, then sit back onto your heels
    while reaching your arms forward and lowering your chest towards the floor.
    Hold this relaxing stretch for 30 seconds to 1 minute, focusing on deep
    breathing to release tension in the back muscles.
  4. Knee Floats: Lie on your back with knees bent and feet flat on the floor. Breath in and as you breath out gently draw your belly button to your spine float one leg into table top. Breath in to lower the foot back to the floor. Breath out and float the other leg into table top. Breath in to return the foot back to the floor. Repeat alternating legs 10 times.

Pilates and Low Back Pain

Pilates is a great form of exercise to help manage low back pain by strengthening
the core muscles such as in the abdomen, pelvis and lower back. These muscles act
as a supportive framework for the spine, reducing the load placed on the low back.
Pilates exercises also enhance flexibility, alleviating stiffness and tension in the
surrounding muscles. By developing better body awareness and movement patterns,
Pilates helps decrease the likelihood of reaggravating your lower back. To book in to one of our Pilates classes click here.


Low back pain can be a challenging condition to navigate, but physiotherapy offers
effective solutions for relief and recovery. Through manual therapy, targeted
exercises, and patient education, physiotherapists help individuals regain control of
their back health and live pain-free lives. If you’re struggling with low back pain, book
in to see one of our Physio’s who will help you develop a personalised treatment
plan that meets your needs and goals.

Improve your golf swing_Physio On Miller, Cammeray

Improve Your Golf Swing: The Benefits of Physiotherapy for Golfers

Improve Your Golf Swing

We all know that golf isn’t just a game—it’s a lifestyle. And if like every golfer you’re looking for techniques to improve your golf swing. And whether you’re hitting the course every weekend or just trying to squeeze in a round whenever you can, keeping your body in top form is key to mastering that swing. Golf is a sport that demands precision, strength, flexibility, and endurance. While many golfers focus solely on improving their swing mechanics or investing in the latest equipment, incorporating physiotherapy into your training regimen can provide significant benefits that can enhance your game and prevent injuries.

Here we explore the many ways in which physiotherapy can positively impact golfers of all levels, from improving flexibility and mobility to preventing common golf-related injuries. And with these key elements you’ll be improving your golf swing before you know it.

Enhanced Flexibility and Range of Motion:

One of the key components of a successful golf swing is flexibility. A limited range of motion can not only hinder your ability to generate power but also increase the risk of injury. Physiotherapy techniques such as stretching exercises, manual therapy, and targeted joint mobilizations can help improve flexibility and range of motion in key areas such as the shoulders, hips, and spine. By increasing your flexibility, you can achieve a fuller backswing and follow-through, resulting in more powerful and accurate shots.

Improved Strength and Stability:

Golf may not seem like a physically demanding sport, but it requires a great deal of strength and stability, particularly in the core and lower body. Physiotherapy exercises and strengthening programs can target these areas, helping to build muscle strength, improve balance, and enhance stability during your swing. By strengthening the muscles that support your spine and joints, you can reduce the risk of injuries such as strains and sprains, allowing you to play with confidence and consistency.

Injury Prevention and Rehabilitation:

Golfers are prone to a variety of injuries, including golfer’s elbow, rotator cuff injuries, and lower back pain. Physiotherapy plays a crucial role in both preventing these injuries and facilitating recovery if they do occur. Through a combination of targeted exercises, manual therapy, and ergonomic assessments, physiotherapists can identify and address biomechanical imbalances and movement patterns that may contribute to injury. Additionally, physiotherapy can help golfers safely return to play following an injury by providing personalized rehabilitation programs focused on restoring strength, flexibility, and function.

Performance Optimization:

In addition to preventing injuries, physiotherapy can also help optimize your performance on the golf course. By addressing any physical limitations or weaknesses that may be affecting your game, physiotherapists can develop tailored treatment plans designed to improve your overall performance. Alternatively you can join one of our exercise classes to get the supervision and progression to improve your golf swing. Whether you’re looking to increase your driving distance, improve your accuracy, or reduce your handicap, physiotherapy can provide you with the tools and techniques you need to reach your full potential as a golfer.

Incorporating physiotherapy into your training routine can have numerous benefits for golfers of all levels, from enhancing flexibility and strength to preventing injuries and improving performance. By working with our team of qualified physiotherapists, you can address any physical limitations or biomechanical imbalances that may be holding you back and develop a personalised treatment plan to help you achieve your goals on the golf course. So whether you’re looking to shave strokes off your game or simply enjoy golf pain-free, consider adding physiotherapy to your game plan and take your golf game to the next level. Click here to book an appointment