Physio & allied health blog

Rolled your ankle? Most sprains recover in weeks — but only if you rehab properly. Here's the 6-week walk-to-sport protocol that stops the re-sprain cycle.

Pulled your hamstring sprinting or playing footy? Grading matters — but the return-to-sprint progression matters more. Here's the 4-phase framework that prevents re-tears.

Morning heel stiffness that eases as you walk but returns after running? Achilles tendinopathy needs progressive tendon loading — not stretching and rest. Here's the 12-week plan.

Cleared to exercise but scared to squat or deadlift again? Returning to the gym after injury needs a phased plan — not jumping back to your old maxes on day one.

Back ache during or after runs? It's rarely 'just running' — hip stiffness, core endurance, and load spikes are usually involved. Here's how to fix it without stopping forever.

Training for your first half or full marathon? Most marathon injuries aren't bad luck — they're load errors. Here's how to build volume without breaking down.

MRI showed a meniscus tear and you're wondering if you need surgery? For most degenerative and many traumatic tears, physio-first is the evidence-backed path. Here's how to decide.

Neck pain after a car accident? Most whiplash recovers well with early movement — but the first six weeks need a clear plan. Here's what to expect and when to escalate.

Pain below the kneecap when jumping, squatting, or walking downstairs? Jumper's knee responds to heavy slow loading — not rest and ice. Here's the 12-week progression.

Sprained your ankle once and now it keeps happening? Chronic ankle instability is a proprioception and strength problem — not bad luck. Here's the 8-week fix.