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Return to sport rehab, Physio On Miller Cammeray

The Importance of Return to Sport Rehab Following Injury: A Vital Step to Recovery

Injuries are an unfortunate part of athletic life, whether you’re a professional athlete or someone who enjoys recreational exercise. After the pain and frustration of being sidelined, it’s tempting to rush back to your sport as quickly as possible. However, one of the most important phases of injury recovery is often overlooked: return to sport rehabilitation (RTS).

At our physiotherapy clinic, we understand how eager you are to get back to doing what you love. But, ensuring a safe and effective return to sport is essential not just for your recovery, but for long-term health and performance. Here’s why return to sport rehab is so crucial.

1. Preventing Re-Injury with Return to Sport Rehab

One of the biggest risks after an injury is returning to your sport too soon. Many athletes feel that once the pain subsides and they can move without discomfort, they’re ready to jump back into their routine. However, the body may not have fully healed, and a premature return can lead to re-injury—sometimes even more severe than the first injury.

A structured return-to-sport rehab program helps to ensure that all aspects of recovery, from mobility to strength, endurance, and proprioception (body awareness), are fully restored. By gradually reintroducing sport-specific movements, we help reduce the risk of setbacks, keeping you safer and more resilient for the future.

2. Restoring Strength and Function

During an injury, muscles, tendons, and ligaments often become weaker or less flexible. While rest and early-stage rehab can help in the initial healing process, it’s essential to rebuild strength and function in the affected area to handle the demands of your sport. Return-to-sport rehab focuses on this crucial step—targeting both the injured site and the surrounding muscles that support it.

Your physiotherapist will work with you to design a personalised program that includes:

  • Strengthening exercises to rebuild muscle balance and joint stability
  • Flexibility and mobility drills to improve range of motion
  • Sport-specific drills to simulate real game scenarios and movements

The goal is to restore function and ensure that your body can handle the physical stresses of your sport without risking another injury.

3. Addressing Psychological Barriers

Injury recovery isn’t just a physical journey; it’s also a mental one. After an injury, athletes often deal with fear, anxiety, or a lack of confidence when it comes to returning to sport. You may worry about re-injury, or feel hesitant about performing certain movements.

Return-to-sport rehab helps you address these psychological barriers through a gradual, step-by-step process. As you gain confidence in your movements and abilities, your mental readiness will increase. This ensures that when you do return to play, you’re not only physically prepared, but mentally ready as well.

4. Improving Performance Post-Injury

A successful return to sport isn’t just about getting back to baseline—it’s also about improving your performance after an injury. Often, injuries can highlight weaknesses or imbalances that you were unaware of, providing an opportunity for growth. RTS rehab offers the perfect chance to address these issues and come back stronger.

Your physiotherapist will evaluate your biomechanics, identify areas of weakness or tightness, and help you build a program that improves your overall performance. Whether it’s enhancing your strength, agility, or flexibility, return-to-sport rehab ensures that you’re not just recovering, but advancing.

5. Individualised Approach for Optimal Results

Every athlete is different, and every injury is unique. That’s why an individualised approach to return-to-sport rehab is crucial. At our clinic, we take the time to assess your injury thoroughly and tailor a rehab plan specific to your needs, goals, and sport. Whether you’re a runner, cyclist, swimmer, or team sport athlete, we ensure that the rehab program is designed to fit your sport-specific demands.

This personalised approach not only makes recovery more efficient but also ensures that your rehabilitation is effective and sustainable in the long term.

6. A Structured Plan for Success

Returning to sport after an injury isn’t something that should happen overnight. It’s a process that requires careful planning, patience, and consistent effort. At our clinic, we follow a progressive, evidence-based approach that takes you through a series of stages to ensure your safe return. The general phases include:

  • Phase 1: Initial Rehabilitation & Pain Management — Focus on reducing pain and inflammation, restoring basic movement, and starting light strengthening exercises.
  • Phase 2: Strengthening & Mobility — Building muscle strength, improving flexibility, and increasing the functional capacity of the injured area.
  • Phase 3: Sport-Specific Conditioning — Gradually reintroducing sport-specific movements, exercises, and drills to prepare your body for game-like scenarios.
  • Phase 4: Return to Sport — A supervised return to practice, with a focus on performance and ongoing injury prevention.

Each phase is designed to progressively challenge your body in a safe and controlled way, while ensuring that all aspects of healing are addressed.

While it’s understandable to want to return to your sport as quickly as possible, rushing the process can result in setbacks. On the other hand, waiting too long before reintroducing physical activity can lead to stiffness, deconditioning, and further delays in recovery.

Return-to-sport rehab is a critical bridge between injury recovery and performance. By taking the time to properly rehab and gradually reintroduce sports-specific activities, you ensure a smoother transition, minimise the risk of re-injury, and ultimately come back stronger and more resilient.

If you’re recovering from an injury and wondering when you’ll be ready to return to your sport, it’s time to speak with one of our experienced physiotherapists. We’ll help you develop a personalised rehab plan that gets you back on track—safely, effectively, and confidently.

Get in touch with us today for your return to sport rehab program

Are you ready to start your return-to-sport journey? Contact us to schedule an appointment, or book online, and let’s work together to ensure you come back better than ever!

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 osteoarthritis pain.

Exercise Prescription: Our Physiotherapists design exercise programs tailored to your specific needs and limitations. These programs include stretching, strengthening, and aerobic exercises. The goal of these programs are 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 where ever suits you.

Joint Protection Techniques: Our physios teach techniques and strategies to protect your joints during daily activities. This 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 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. With the emphasis on 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.