Hamstring Injury Prevention
Hamstring tears are one of the most common sporting injuries we see at Mount Lawley Physiotherapy and Podiatry. They are particularly prevalent in sports involving high speed running, such as the football codes. They also have a very large recurrence rate, meaning once you have had one you a far more likely to do it […]
Shin Splints and Strengthening Exercises
Strengthening is a key aspect of rehabilitation for shin splints to progressively load your muscles and adequately prepare them for running increased distances. Furthermore, building your running distance/intensity over time will help progressively load and condition them, thus reducing the risk of re-aggravation. Running at high intensities/longer distances immediately after a long period of rest […]
Thoracic Spine
Do you get any upper to middle back pain or stiffness? It could be due to your sitting or standing posture or a lack of strength through your thoracic spine. This can potentially place more pressure on your neck or lower back. If you have a job involving prolonged sitting or standing always be conscious […]
Ergonomic Setup Tips to Help Reduce Neck and Upper Back Pain
Do you experience neck or upper back pain from prolonged sitting at work? Then you may need to make some changes to your desk set up and work habits to help alleviate the strain on your body. Firstly, It’s important that your set up all your frequently used equipment i.e. phone in arms reach to […]
Lumbar Stiffness Exercises
Check out this video our Physiotherapist Dan has put together on Lumbar Stiffness. Included are simple exercises you can do at home. If your low back stiffness or pain persists then book in for a full assessment and treatment to help address the cause and get up in the morning pain-free.
Thoracic and Neck Pain
Check out this video our new Physiotherapist Charlie has put together on Thoracic and Neck Pain. Included are simple exercises you can do to help reduce pain. If symptoms persist call now or book in online to see Charlie
Low Dye Taping
A simple taping technique to support the arch of the foot. Helpful for reducing arch, heel or achilles pain that stems from an over-pronated or “flat” foot.
Hamstring release
A self-release technique for the hamstring muscles.
Glute Release
How to use a ball to self-massage.
Upper trap release
A self-release technique for the upper fibres of the trapezius muscle
Foam Roller – ITB
Part 1 of our mini-series on “How to use a Foam Roller”. Today Luke takes a look at the Ilio-Tibial Band (ITB) and its effects on knee-cap tracking and knee pains. Stay tuned for further videos on the ‘Latt’ and lower leg muscles!
Foam Roller – Lattisimus Dorsi
Part 2 of our mini-series on “How to use a Foam Roller”. Today Luke takes a look at the lattisimus dorsi muscle – more commonly referred to as the “latts”. The latts play a bog role in posture. Too much gym work or desk time can tighten this muscle up, which then results in poor […]
Foam Roller – Hamstring + Calves
Part 3 of our mini-series on “How to use a Foam Roller”. Luke takes a look at the calf and hamstring muscles. These are very commonly tight in most athletes and also in workers whose jobs involve repetitive forward bending.
Ankle Sprains
Over the next few weeks, we will be taking a look at some common basketball injuries. With basketball season in full swing, we are seeing quite a few of these types of injuries come through the door. Make sure you follow some of the tips in the videos to speed up your recovery and get […]
Patello Femoral Pain Syndrome Video
Continuing on with our theme of ‘common basketball injuries’, Luke will today discuss the most common knee pain/injury we see – Patello Femoral Pain Syndrome (PFPS). This is also commonly referred to as ‘Runner’s Knee’. A simple taping technique to de-load the structure is shown at the end – which is highly effective for immediate […]
Shoulder Strengthening and Rehab
A short video on basic shoulder strengthening and rehab exercises brought to you by our wonderful physio Dan! Stay tuned for more videos.
Shake those hips
Hip flexibility, or lack thereof, is a massive determinant of both injury-based and performance-based outcomes in athletes. A stiff hip in one or more directions or planes of movement means muscles around the hip or elsewhere in the lower limb need to fight harder and against resistance to perform a desired movement or technique, increasing […]
Functional Exercise- Squats
Squats are the foundation for any good workout routine, engaging the major muscle groups of gluteals, quadriceps, abdominals and back. These muscle groups are some of the biggest and most important in your body, and having strength and endurance through them is paramount for optimal athletic performance and for the prevention of injury. As with […]
K- Tape, How to use it to treat Achilles Tendonitis
Suffering from persistent Achilles Tendonitis? Have you tried taping with the popular kinesiology tape? Take a look at the video below! For futher information and demonstrations on how to apply the tape ask one of our friendly Physiotherapists!