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Physiotherapy for Perimenopause – Empowering Women Through This Stage

Physiotherapy for perimenopause offers targeted, evidence-based support to help women manage hormonal changes, reduce symptoms, and maintain long-term physical health.

Perimenopause marks a significant transitional stage in a woman’s life, typically beginning in the mid-40s and continuing for several years. Driven by fluctuating levels of estrogen and progesterone, this phase initiates a cascade of physiological changes—many of which go far beyond what can be seen or felt.

Women may experience joint pain, fatigue, sleep disturbances, pelvic floor dysfunction, and changes in cognitive clarity (often described as “brain fog”). Less visible, but equally important, are the declines in muscle mass, bone density, and connective tissue integrity—all of which can affect long-term health and function.

While these changes are natural, they are not inevitable in their impact. At our clinic, we specialise in physiotherapy for women navigating perimenopause designed to help you move with confidence, strength, and clarity. Our approach is evidence-based, holistic, and compassionate—helping you feel connected to your body and supported every step of the way.

Physiotherapy for Perimenopause – How We Can Help

Our experienced physiotherapists understand the wide-reaching effects of hormonal change during perimenopause. We provide personalised, clinical care focused on restoring strength, mobility, and balance—both physically and mentally.

Pelvic Floor Physiotherapy

Hormonal fluctuations can lead to weakening of the pelvic floor muscles, contributing to bladder changes, pelvic pressure, pain, or discomfort during intimacy. Our physiotherapists assess and treat these concerns with gentle, non-invasive techniques to:

• Improve pelvic floor and core muscle function
• Reduce urinary urgency or leakage
• Support sexual and pelvic health
• Re-establish confidence in daily movement and exercise

Whether symptoms are subtle or significantly affecting your quality of life, early intervention can restore control and function.

Strength & Resistance-Based Gym Programs

During perimenopause, estrogen decline accelerates sarcopenia (loss of muscle mass) and bone demineralisation, increasing the risk of osteoporosis, falls, and metabolic issues. Our physiotherapists create individualised gym programs that focus on:

• Building and maintaining lean muscle
• Improving joint stability and posture
• Supporting cardiovascular health and metabolic resilience
• Enhancing endurance, balance, and daily function

These one-on-one sessions are designed to meet you where you are, with tailored progressions that prioritise safety, motivation, and measurable results.

Clinical Pilates Classes

Our Clinical Pilates classes are taught by physiotherapists. With a focus on core control, breath, postural alignment, and spinal mobility, Pilates can help:

• Address stiffness and joint discomfort
• Improve balance and proprioception
• Reduce injury risk during midlife transitions
• Enhance mood, sleep, and body awareness

With small group sizes and clinical supervision, you’ll benefit from a personalised approach that nurtures both strength and recovery.

Bone & Postural Health Support

Estrogen decline directly affects bone remodeling, resulting in decreased bone mineral density, particularly in the spine and hips. Changes in collagen production can also impact tendon elasticity and joint stability. Our programs include:

• Weight-bearing and resistance training to stimulate bone growth
• Postural assessments and corrective exercises
• Education on fracture prevention and joint protection
• Early detection strategies for osteopenia and osteoporosis

By addressing these invisible changes now, we help reduce long-term risk and support healthy ageing.

You Deserve Support That Understands Your Changing Body

Perimenopause doesn’t just affect hormones—it influences nearly every system in the body. Our integrated approach considers both the visible and silent changes happening beneath the surface, with a focus on prevention, education, and empowerment.

You’re not alone in this transition. Our team is here to guide you with compassionate care, grounded in clinical expertise and tailored to your unique experience.

Ready to Move Through Perimenopause with Confidence?

Let’s create a plan that supports your strength, mobility, and well-being—today and into the future.
Book a consultation with our physiotherapy team and take the first step toward thriving through perimenopause—and beyond.

Shoulder Pain: How Physiotherapy Can Help with Rotator Cuff Injuries

Whether you’re a weekend warrior, desk professional, or avid gym-goer, shoulder pain can be a major setback — especially when it stems from a rotator cuff injury. At Physio On Miller, we regularly work with clients who take ownership of their recovery, and one of the most common concerns we see is rotator cuff-related shoulder pain.

But what exactly is a rotator cuff injury, and how can physiotherapy make a measurable difference in your recovery? Let’s take a closer look.

Understanding the Rotator Cuff

The rotator cuff is a group of four small but powerful muscles and their tendons that surround the shoulder joint. They play a key role in stabilising your shoulder and allowing you to lift and rotate your arm.

Injuries can occur gradually from overuse — such as repeated overhead movements — or suddenly due to trauma or lifting something too heavy. Common types of rotator cuff injuries include:

• Tendonopathy (inflammation of the tendons)
• Tears (partial or full thickness)
• Impingement (tendon gets pinched during shoulder movement)

Symptoms typically include shoulder pain (especially with lifting or reaching overhead), weakness, and limited range of motion.

How Physiotherapy Helps with shoulder pain

When it comes to healing and restoring shoulder function, physiotherapy offers a non-invasive, highly effective solution. Our approach combines hands-on treatment with individualised exercise programs to guide you through every phase of recovery.

1. Manual Therapy

Manual therapy can significantly reduce pain and improve joint mobility. This may include:

• Soft tissue release to reduce muscle tension and improve circulation
• Joint mobilizations to restore normal shoulder mechanics
• Trigger point therapy including dry needling, to address referred pain patterns

These techniques are not just about temporary relief — they help create the right environment for healing and long-term function.

2. Tailored Exercise Programs

Once pain is managed, we focus on rebuilding strength, coordination, and endurance. This is where your proactive involvement is essential. Exercise programs are custom-designed based on your injury, goals, and lifestyle, and may include:

• Range of motion exercises to restore flexibility
• Strengthening exercises targeting the rotator cuff and scapular stabilisers
• Neuromuscular control work to improve shoulder mechanics and prevent reinjury

Progress is carefully monitored and adjusted based on your response — keeping you engaged and empowered every step of the way.

Why Early Intervention Matters

The sooner you address a rotator cuff injury, the better your outcomes. Ignoring pain or pushing through can lead to more complex issues and longer recovery times. With physiotherapy, early and consistent care can:

• Reduce pain and inflammation
• Prevent further damage
• Restore functional movement
• Minimise downtime and avoid surgery in many cases

Take the First Step Toward Recovery

If shoulder pain is limiting your activities or affecting your performance, it’s time to take action. Our physiotherapists are here to guide you through a personalised treatment plan focused on long-term results — not just symptom relief.

Book an appointment today and get back to doing what you love, pain-free and stronger than ever.

How Physiotherapy Supports Healthy Ageing and Mobility

Ageing is a natural part of life but how we age is largely within our control. At Physio On Miller, we believe in empowering individuals to stay active, mobile, and strong well into their later years. Whether you enjoy walking, gardening, or cycling, physiotherapy can help you maintain and even improve your mobility, joint health, and bone density.

Movement Is Medicine

Ageing sees many changes occur including changes in muscle mass, bone density, and joint function. This can lead to stiffness, decreased balance, and a higher risk of falls. The good news? Staying active is one of the most effective ways to combat these changes with ageing—and physiotherapists are uniquely equipped to guide you safely and effectively.

Our team works with you to develop personalised exercise programs that support flexibility, strength, balance, and endurance. These aren’t just “rehab exercises”—they’re proactive strategies to keep you doing the things you love for years to come.

Strength, Balance, and Bone Health

One of the most common concerns as we age is loss of bone density, which increases the risk of fractures. However weight-bearing and resistance exercises are essential to counteract this. Our physiotherapy-led strength and balance classes are designed with this in mind. These targeted sessions focus on improving posture, joint alignment, coordination, and muscular strength—key factors in maintaining independence and confidence in daily movement.

We also offer clinical Pilates sessions, which are tailored to support core stability, joint mobility, and spinal alignment. These classes are great for managing and preventing aches and pains that come with age.

Why Choose Physio?

Working with a physiotherapist means your exercise and movement plan is safe, evidence-based, and specific to your goals and abilities. Whether you’re recovering from a minor injury or simply want to future-proof your body, physiotherapy gives you the tools to move well and age well.

Ready to take charge of your mobility and joint health?
Book an appointment today to create your personalised plan or join our physio-led Pilates and Strength & Balance classes—specially designed to support healthy aging, prevent injury, and keep you moving with confidence.

Your future self will thank you.

Flamingo Feet – The Benefits of Silicone Toe Spreaders for Better Foot Health

At our physiotherapy clinic, we understand the importance of healthy feet in maintaining overall well-being. One simple yet effective tool that we often recommend to our patients is Flamingo Feet Silicone Toe Spreaders. These innovative devices can offer a wide range of benefits, particularly for individuals struggling with foot pain or discomfort caused by common conditions such as Morton’s neuroma, bunions, hammer and claw toes, and heel or arch pain.

Flamingo Feet improve balance

Flamingo Feet toe spreaders help realign the toes, encouraging proper foot posture. This realignment can significantly enhance balance by ensuring that your weight is evenly distributed across the foot. Whether you’re standing, walking, or engaging in physical activity, better balance means reduced risk of falls and improved stability.

Flamingo Feet help strengthen foot muscles

Regular use of silicone toe spreaders can stimulate the muscles in your feet, strengthening them over time. By encouraging your toes to spread naturally, these devices promote greater flexibility and strength in the intrinsic muscles of the feet. This can be particularly beneficial for individuals with weak foot muscles, as it helps prevent fatigue and discomfort during prolonged periods of standing or walking.

Pain Relief for Common Foot Conditions

For those dealing with conditions like Morton’s neuroma, bunions, or hammer and claw toes, Flamingo Feet can offer relief. The gentle toe separation reduces pressure on nerves, joints, and tendons, alleviating pain and discomfort. These spreaders also help in realigning the toes, preventing further misalignment and promoting healing.

Support for Heel and Arch Pain

In addition to their toe-stretching benefits, Flamingo Feet toe spreaders can also support the arches of the feet, easing strain on the heel and arch areas. This can provide significant relief for individuals dealing with conditions like plantar fasciitis or general heel pain.

Incorporating silicone toe spreaders into your daily routine is a simple, cost-effective way to improve foot health, reduce pain, and enhance your overall mobility. If you’re struggling with foot pain, consider adding them to your foot care regimen today! Contact us to learn more or to purchase your own Flamingo Feet silicone toe spreaders! Or Book an appointment with our team.

Pregnancy and Physiotherapy: How Hands-On Treatment Can Relieve Common Ailments

Pregnancy is a beautiful and life-changing experience, but it also comes with its own set of physical challenges. As your body goes through incredible changes to accommodate and nurture new life, it’s not uncommon to experience discomfort and pain. Issues such as back pain, pelvic discomfort, and posture problems are just some of the ailments that many expectant mothers face. Thankfully, physiotherapy can offer relief and help women manage these physical challenges in a safe and effective way.

The Common Ailments of Pregnancy

1. Back Pain One of the most common complaints during pregnancy is back pain, particularly lower back pain. As the baby grows, your body’s center of gravity shifts, putting additional stress on the spine and muscles of the back. The weight gain, combined with hormonal changes that relax ligaments and joints, and changes in abdominal strength can exacerbate this pain, making it difficult to perform everyday tasks.
2. Pelvic Discomfort Pelvic pain, or pelvic girdle pain (PGP), is another frequent concern for pregnant women. It occurs when the ligaments and muscles supporting the pelvic region become overstretched or misaligned. This can cause pain in the lower back, hips, groin, or between the legs.
3. Sciatica Sciatica is a sharp, shooting pain that radiates down the leg from the lower back or buttocks. It’s a common issue during pregnancy, especially as the uterus grows and puts pressure on the sciatic nerve. This can cause pain, numbness, or tingling in the legs, making movement difficult.
4. Postural Changes As the pregnancy progresses, the body’s posture naturally changes which can lead to tension in the upper back, shoulders, and neck. This can result in headaches, stiffness, and general discomfort.

How Physiotherapy Can Help

Physiotherapy is a safe, non-invasive treatment option for managing many of the physical discomforts that come with pregnancy. Through hands-on techniques and individualised exercises, our physiotherapists can help reduce pain, improve mobility, and support overall wellness. Here’s how physiotherapy can offer relief:

1. Manual Therapy and Hands-On Treatment

Physiotherapists are trained in a range of manual therapy techniques, including gentle manipulation and massage, to target specific areas of discomfort. For example, for back pain or pelvic discomfort, a physiotherapist may use techniques such as joint mobilisations or soft tissue release to reduce tension and restore proper alignment. These hands-on treatments can also help ease muscle spasms, improve circulation, and promote healing without the need for medications.

2. Targeted Exercises

Physiotherapists will often prescribe exercises to strengthen muscles that may be weakened due to the physical changes of pregnancy. These exercises focus on strengthening the pelvic floor, core, and back muscles, which are key to supporting your growing belly and preventing future injury. Strengthening these muscles can also help with postural correction, minimising pain, and improving overall function.

For example, pelvic floor exercises can help prevent urinary incontinence and prepare the body for childbirth. Core strengthening exercises can reduce back pain and improve stability. Additionally, stretching exercises can help relieve tight muscles and increase flexibility, promoting better posture and reducing discomfort.

3. Postural Education

As your body changes, maintaining good posture becomes increasingly important. Physiotherapists can teach you proper body mechanics and posture techniques to minimize strain on your spine and joints. This might include tips on sitting, standing, and lifting properly to reduce back and neck strain. Postural education is especially helpful as pregnancy progresses and the added weight puts more pressure on the body.

4. Pelvic Floor Rehabilitation

Pelvic floor dysfunction can occur as a result of pregnancy, labor, and delivery. Physiotherapists specialise in pelvic floor rehabilitation, helping to strengthen the muscles responsible for supporting the pelvic organs. Pelvic floor exercises can help alleviate pelvic pain, incontinence, and even prepare for labor. A physiotherapist can guide you through these exercises safely and effectively, ensuring that the pelvic floor is in the best condition for both delivery and recovery.

5. Taping and Support Techniques including SIJ belts and SRC shorts

For women experiencing significant pelvic or back pain, physiotherapists may use kinesiology taping techniques to provide additional support. These tapes help reduce strain on muscles and joints, relieve pressure, and enhance movement without limiting flexibility. It’s a simple and effective way to provide extra support to the body as it undergoes physical changes during pregnancy.

Pregnancy can be a beautiful yet physically demanding experience, and it’s important to address any discomforts in a way that supports both your health and the health of your baby. Physiotherapy offers a safe, effective, and non-invasive treatment option to manage common pregnancy-related ailments such as back pain, pelvic discomfort, and sciatica. With hands-on therapy, targeted exercises, postural education, and pelvic floor rehabilitation, physiotherapists can help you move through pregnancy more comfortably and prepare for a smoother postpartum recovery. Always consult with a qualified physiotherapist to determine the best course of treatment for your specific needs.

By prioritising your physical well-being with the help of our physiotherapists, you’ll be better equipped to enjoy the experience of pregnancy and the upcoming journey of motherhood. Book an appointment with our team to start your wellbeing journey through your pregnancy.