Category: 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.

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.

Get Ski Ready for the 2026 Northern Hemisphere Season: Your Physio Guide to Staying Strong and Injury-Free

The 2026 Northern Hemisphere ski season is just around the corner, and many of our clients in Cammeray are gearing up for long-awaited trips to Europe, Japan and North America. Whether you are planning to glide through powder in Niseko, tackle the Alps or enjoy family runs in Canada, getting ski ready and preparing your body now is one of the best ways to keep your holiday fun, safe and injury-free.

At Physio On Miller, we see a steady wave of ski-related injuries every year, many of which could have been prevented with the right strength, mobility and conditioning. If you are heading off between December and March, now is the perfect time to start preparing.

Why Ski Preparation Matters More Than You Think

Skiing is a demanding sport. It places high loads on your knees, hips, core and lower back while also challenging balance and reaction time. Most ski injuries happen on day one or two, often because the body is not conditioned for the sudden intensity of skiing.

The most common issues we see include:

• ACL and MCL sprains
• Knee meniscus irritation
• Lower back stiffness
• Shoulder injuries from falls
• Calf and quadriceps strains
• General fatigue due to deconditioning

A well-prepared body helps you ski longer each day, adapt better to different snow conditions and reduce your chance of being sidelined early in your trip.

What You Can Start Doing Now to Get Ski Ready

1. Strengthen Your Legs

Skiing demands strong quads, hamstrings and glutes. Start with:

• Squats and split squats
• Step-ups
• Hamstring bridges
• Wall sits
• Lateral band walks

These build the endurance and stability needed for long downhill runs.

2. Train Your Core

A steady, reactive core helps control your turns and protects your lower back. Key exercises include:

• Planks
• Deadbugs
• Pallof presses
• Glute bridges

3. Boost Your Balance

Snow conditions can change in seconds. Improve your balance with:

• Single-leg stands
• Bosu or wobble board drills
• Dynamic balance challenges like reaching or throwing

4. Work on Mobility

Tight hips, calves or lower backs increase injury risk. Gentle mobility work such as hip flexor stretches, thoracic rotations and calf stretching can make a big difference.

5. Build Your Conditioning

Skiing requires cardiovascular stamina. Try:

• Interval training
• Cycling
• Rowing
• Fast-paced walking uphill

This helps you cope with altitude and multiple back-to-back days on the slopes.

Why Seeing a Physio To Get Ski Ready Can Make a Big Difference

A pre-ski physiotherapy session helps identify weaknesses, imbalances or mobility restrictions that may lead to injury on the snow. At Physio On Miller in Cammeray, we offer ski-specific assessments that focus on:

• Knee control and ligament stability
• Hip and core strength
• Balance and proprioception
• Previous injury management
• Tailored exercise programs
• Hands-on treatment to optimise movement

Many clients also benefit from Clinical Pilates and exercise rehab classes to build full-body control before they travel.

Physio is not only about treating injuries. For skiing, it is about preventing them.

Ready to Ski Strong in 2026?

If you are heading overseas for the ski season, now is the time to start your preparation. Our Cammeray physios can build a personalised strength and mobility plan that supports your technique, protects your body and ensures you enjoy every run of your holiday.

Book your ski-prep physio appointment in Cammeray and get snow-ready with confidence.

Why Recovery Matters More Than Ever in 2025: The Physio Guide to Smarter Training

In 2025, recovery has become just as important as the workout itself. At Physio On Miller, we are seeing more clients who train often but do not rest enough, or who push harder without giving their body time to adapt. Whether you are a recreational runner, a busy parent squeezing in gym sessions, a desk worker trying to stay active or someone returning after injury, smarter recovery habits can change everything.

Modern life demands more from our bodies, yet most people recover less than they realise. Stress, poor sleep, tight schedules and long hours at a desk all affect how well muscles repair and how efficiently joints move. If recovery is neglected, small aches can quickly turn into injuries, making it harder to stay active and consistent.

Here are the key reasons recovery matters so much this year and how our physiotherapists in Cammeray can help you train smarter, not harder.

Recovery Improves Performance

Recovery is when your body rebuilds strength, restores energy and adapts to your training load. Without enough downtime, your muscles remain fatigued and your movement patterns become less efficient. This can lead to slower progress, poor technique and increased frustration.

Our physiotherapy team guides clients through exercise rehab, prehab and Pilates, all designed to support controlled, efficient movement. These sessions help build the strength and mobility needed for better performance while also reducing the stress placed on joints and tendons.

Recovery Reduces Injury Risk

Overuse injuries are becoming more common in 2025, especially among people who juggle work, parenting and fitness with limited time for rest. Tight muscles, poor posture and fatigue can increase the load on joints and soft tissues, creating the perfect environment for injury.

Our clinic combines hands-on physiotherapy and remedial massage to release tension, improve circulation and restore movement. This hands-on care supports faster recovery and helps prevent common issues such as lower back pain, knee irritation and tight shoulders.

Recovery Supports Better Mobility

Mobility is often overlooked, yet it is one of the most important parts of maintaining healthy movement. Long hours at a desk, stress and high-intensity exercise can all reduce flexibility and joint mobility. When muscles stay tight for too long, they become less responsive, which affects technique and increases injury risk.

In our Cammeray clinic, we use Clinical Pilates and targeted mobility exercises to help clients move smoothly and efficiently. These sessions improve posture, core control and overall stability, making every workout feel easier and safer.

Recovery Helps You Stay Consistent

Consistency is the key to long-term progress. However, it is impossible to stay consistent when you are constantly dealing with niggles, tightness or fatigue. Smart recovery gives you the energy and resilience to keep training without setbacks.

Our physiotherapists assess your training load, lifestyle and goals to help you build a weekly routine that balances effort with rest. Small adjustments, such as scheduling active recovery, improving sleep habits or including massage or Pilates, can make a huge difference.

The Physio-Approved Recovery Checklist

To feel your best in 2025, try adding these habits into your week:

• Gentle mobility work or Pilates between training days
• Regular hands-on physiotherapy or remedial massage to manage tension
• Strengthening and prehab exercises tailored to your body
• Adequate hydration and balanced nutrition
• Consistent sleep patterns
• Planned rest days, not just missed workouts

The Takeaway

Recovery is not a luxury. It is an essential part of staying strong, injury-free and active in 2025. If you are feeling tight, tired or stuck in a cycle of recurring pain, our Cammeray physiotherapy team can help.

Book an appointment today and let us support your recovery, improve your performance and keep you moving well all year.

Strength Training and Osteoporosis: How Physiotherapy Helps You Stay Strong and Safe

Osteoporosis affects millions worldwide and is a leading cause of fractures in older adults—often occurring with little or no trauma.  Osteoporosis is often called the “silent disease” because it can progress without symptoms until a fracture occurs. At our clinic, we frequently see how the effects of low bone density can impact mobility, independence, and quality of life. Fortunately, one of the most effective ways to manage—and even prevent—osteoporosis is through strength training.

What Is Osteoporosis?

Osteoporosis is a condition where bones become weak and brittle due to a loss of bone mass and density. It primarily affects postmenopausal women and older adults, but it can occur in younger individuals as well. Common fracture sites include the spine, hip, and wrist—areas that are crucial for mobility and everyday function.

Why Strength Training?

While many people associate exercise with cardiovascular health or weight loss, strength training (also known as resistance training) plays a unique and essential role in bone health. Here’s why:

1. Stimulates Bone Growth

Bones are living tissue. Just like muscles, they respond to the stress of exercise. When you engage in strength training, your muscles pull on your bones, which signals your body to build stronger, denser bone tissue.

2. Improves Balance and Reduces Fall Risk

Falls are the leading cause of fractures in people with osteoporosis. Strength training enhances muscle control, balance, and coordination, reducing the risk of falls. Stronger muscles also provide better support and cushioning for bones.

3. Supports Joint Health and Posture

Resistance exercises help stabilize joints and improve posture, which is particularly important for individuals with spinal bone loss. Better posture also reduces the risk of vertebral compression fractures.

4. Boosts Confidence and Independence

Many patients tell us that as they get stronger, they feel more confident performing daily tasks—whether it’s carrying groceries, gardening, or playing with grandchildren. Strength training supports long-term independence.

Does Physiotherapy Help Osteoporosis?

Physiotherapy is essential in safely managing osteoporosis. Here’s how:

• Individual Assessment
  A physiotherapist can evaluate your bone health, movement patterns, strength, and balance to identify risks and create a customized plan.
• Safe Exercise Prescription
  Not all exercises are safe for those with low bone density. We guide you through the right types of movements for you.
• Posture and Spinal Health Support
  We work on correcting posture, reducing spinal strain, and building core strength to prevent future vertebral fractures.
• Fall Prevention Training
  Through balance exercises, functional movement training, and home safety advice, we reduce your risk of falls—which is one of the biggest concerns with osteoporosis.
• Pain and Fracture Recovery
  If you’ve already suffered a fracture, physiotherapy plays a key role in recovery—helping restore movement, reduce pain, and improve mobility without putting your healing bones at risk.

What Kind of Strength Training Is Safe?

If you have osteoporosis or low bone density, it’s important to work with a trained physiotherapist to develop a safe, individualised program. Exercises we often recommend include:

• Bodyweight movements like squats, wall push-ups, and step-ups
• Resistance bands or light free weights to gradually increase load
• Weight-bearing aerobic exercises like marching or stair climbing
• Core strengthening to improve balance and spinal support

We also emphasise proper technique, posture, and progression to ensure exercises are both safe and effective.

Getting Started

At Physio On Miller, our physiotherapists are experienced in working with patients with osteoporosis. We offer:

• Individual assessments to understand your current bone health, strength, and mobility
• Personalised strength training programs tailored to your needs and goals
• Supervised exercise classes to help with technique and the bonus of social connection
• Ongoing support and progression tracking to help you safely build strength over time

Osteoporosis doesn’t have to mean giving up an active lifestyle. With the right guidance, strength training can help you build stronger bones, reduce your risk of fractures, and maintain control over your health.

If you or a loved one is dealing with osteoporosis, book today to schedule an assessment. Let’s build strength—and confidence—together.