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We speak a lot about how to fix an injury once it has happened. People are familiar with acute injury management protocols such as RICE or more accurately PEACE & LOVE . What if we were to rewind the clock to before these injuries ever happened? What steps can you take to prevent getting injured at all? In today's blog we will discuss this topic, exploring how small changes in your daily life can aid in injury prevention as well as adaptations to your exercise regimen to also boost your performance! Rehab is the process that all patients go through when they come into any physiotherapy clinic. Usually it will consist of regular sessions over the period of a few weeks-months depending on your injury. In these sessions you will receive a mix of hands on treatment and exercise prescription in order to get you back to your peak physical health. In recent years the word “pre-hab” has been making its way around physio circles. Initially it was reserved for patients who, for example, may be waiting on a hip replacement surgery. Physios would prescribe a set of exercises to a patient pre-op, in order to achieve the max physical health prior to surgery. The thought process behind this is that going into surgery at your best, will allow for optimal results. So…. With this in mind, why can’t it be applicable to everyone? If exercises can increase the likelihood of better outcomes post surgery, can they increase the likelihood of our muscles performing at their best on a normal day? The answer is yes! Targeted and specific exercises to known areas of weakness are one of the most beneficial things you can do to prevent injuries occurring. But… To really make the most out of an injury prevention program, you must take a holistic approach. Looking at all aspects of our lives to see what and how we can do better to maximize our performance. 1. Healthy and balanced diet. Ensuring that we eat a balanced diet is important for all aspects of our lives. In terms of injury prevention, eating enough protein is of utmost importance. Protein synthesis is the way in which our bodies utilize protein to help with muscle growth and repair. 2. Drinking enough water. Water has countless beneficial effects. After all, our bodies are 60% water. Keeping hydrated will help to reduce tension and soreness. It will help to flush out toxins and also carries nutrients around the body which aid in repair. 3. Getting enough sleep. During sleep the muscles release amino acids, the building blocks of protein, into the bloodstream at an increased rate as opposed to while we are awake and active. Over time this helps with the growth of muscles. We also release growth hormones during rapid eye movement (REM) sleep which helps with muscle repair. 4. Different disciplines of exercise. Exercise can be broken into: Strength training - lifting weights, using resistance bands. Cardio/endurance training - running, walking, dancing, swimming. Proprioception - awareness of where you are in space. This aids in balance, preventing future falls. Think of Single leg exercises such as single leg deadlift. Flexibility - stretching, yoga. By ensuring your physical activity programme has elements of all of these types of exercise, you will be in the best position to prevent future injury. 5. Warm up and cool down. Time and time again, we have heard about the importance of warming up and cooling down, but sometimes the urge to throw on your trainers and hit the pavement is too strong. Next time you want to exercise without warming up, think of the following: By warming up, we increase the oxygen supply around the bloodstream. Oxygen prevents lactic acid build up aka, cramp, allowing you to exercise at your highest level with any niggles arising. Cooling down on the other hand helps to regulate blood flow. This enables gradual recovery of pre-exercise heart rate. It also allows for muscles to return to optimal lengths at a safe rate. Red Light Therapy is a great way to aid in the body's recovery process post workout. The low-level red and near-infrared light boosts ATP energy production, releasing nitric oxide, a molecule that increases blood flow and oxygen delivery to the body's tissues. 6. Listening to your body. Probably the most important of this list. Our bodies are amazing at giving warning signals to us to highlight areas of potential weakness or future injury. If you are intune with your body this allows you to get ahead of the injury and ramp up all of these tips and tricks before it's too late! Actively taking the steps to prevent injuries is a great way not only to keep you on the pitch or in the gym, but also to ensure you are in tune with your body and living a healthy lifestyle. To get further guidance on how you can start preventing injuries, book in today!

In this ever-changing world we live in, running remains a timeless pursuit enjoyed by people of all ages and sizes. One of the great things about running is how easy it is to get started- All you need is a good pair of shoes, and you are all set to go!! In recent post pandemic years, running has not just become a hobby but a lifestyle with run clubs becoming the new place to meet eligible singles! With the growth of the rub club phenomenon here are some tips to ensure you stay injury free! Pace yourself The number one mistake made by beginner runners is going out too fast and blowing up! While running with others can make the experience more enjoyable make sure you don’t allow them to dictate a pace that is too fast for you. A good rule of thumb is to run at a pace that you can comfortably hold a conversation for. Of course, there will be days that you are doing speed workouts that you will need to increase the pace but for easy runs use the talk test- if you can’t talk comfortably – slow down! Good running shoes Investing in a good pair of shoes that provide the right support and fit for your feet is very important. One thing to consider is how the shoe feels. Some shoes have a lot of cushioning which makes the shoe feel squishy like Brooks Ghost. Others such as Adidas Adizero SL are lighter and built for speed which will mean your feet make firmer contact with the ground. Secondly, where do you plan on running? If you plan on running on the roads or the treadmill, Saucony Tempus and Hoka are good options. Saucony tempus also helps with overpronation. If you are going to be running on uneven surfaces or mountainous terrain it would be best to invest in trail shoes such as Solomon which provide good traction and grip. Make sure to discuss this with your physio or the shop assistant before settling on a pair.  Listen to your body and avoid too much too soon! Pay attention to your body as you start your running journey. If you feel discomfort or pain stop and get it checked out- your body isn’t used to this type of loading. To increase your mileage a good rule is to increase your weekly distance by no more than 10% each week. This will help avoid overuse injuries such as shin splints and tendonitis. To further help prevent injury, keep your core and legs strong through strength and conditioning training. With beginner runners 1-2 days of strength work is recommended. Some easy exercises to include are: Glute Bridges                  2. Squats  Fuel appropriately! Eating the correct food pre and post runs will enhance performance and help speed up recovery. An ideal pre run meal approximately 90 mins before your run is high in carbohydrates to provide readily available energy. Examples include nuts, bananas and whole wheat bread. Carbohydrates are also important post run, as your muscles need to replace what they have burned during the run. Post meals should also include protein to support muscle repair and recovery in order to get our body ready for its next run! Warm up and cool down correctly  Warming up is essential to prevent muscle injuries and will also optimise performance. Dynamic stretches that involve movement such as leg circles and high knees are advised to increase blood flow in the legs.  Incorporate drills such as a-skips and bounding to mimic running to activate key muscle groups like hamstrings and glutes. Slowing down is just as important and will allow your body to get back down to a resting state. Slowing down gradually at the end of your runs will allow your heart rate to come down slowly and reduce muscle soreness. Include some light stretching and foam rolling at the end to promote recovery. Remember – listen to your body and enjoy the process! Appreciate the joy of the simple movement of running – its magic! If you feel any niggles or ache, or if you’re unsure of anything, please don’t hesitate to ask us or book in for a check up here

In a world where footwear is often synonymous with fashion statements or performance gear, there's a quietly growing movement that's stepping back to basics – quite literally. Enter the realm of barefoot shoes, a trend that's not just about fashion, but a philosophy of natural movement and connection with the earth. The Essence of Barefoot Shoes Barefoot shoes, as the name suggests, aim to replicate the experience of walking barefoot while providing protection from the elements. Unlike traditional shoes, which often feature elevated heels, arch support, and rigid soles, barefoot shoes are minimalist in design. They typically have thin, flexible soles that allow for maximum sensory feedback and natural foot movement. History and Evolution The concept of barefoot walking or running isn't new. For millennia, humans traversed various terrains without the cushioning and support of modern footwear. However, the resurgence of barefoot shoes in contemporary culture can be traced back to the work of researchers like Daniel Lieberman, who highlighted the biomechanical advantages of barefoot running. Inspired by these findings, companies began designing shoes that mimicked the barefoot experience. Brands like Vibram with their FiveFingers line and Merrell with their minimalist designs were among the pioneers in this movement. Since then, the market for barefoot shoes has expanded, with numerous brands offering their take on the concept. Benefits Beyond Fashion While barefoot shoes certainly make a statement with their unconventional appearance, their appeal goes far beyond aesthetics. Advocates of barefoot shoes cite several benefits: Improved Biomechanics: By allowing the foot to move naturally and engage muscles that are often neglected in traditional footwear, barefoot shoes can promote better posture and alignment. Enhanced Sensory Perception: The thin, flexible soles of barefoot shoes enable wearers to feel the ground beneath them, fostering a greater awareness of their surroundings and promoting balance and proprioception. Injury Prevention: Some believe that the natural movement encouraged by barefoot shoes can reduce the risk of certain injuries, particularly those related to overpronation or poor gait mechanics. types of injuries they may help prevent: 1. Overuse Injuries Barefoot shoes promote better foot and ankle strength by allowing your feet to move naturally. This can help prevent overuse injuries like: Plantar fasciitis:  By strengthening the intrinsic muscles of the feet, barefoot shoes can reduce strain on the plantar fascia. Shin splints:  Improved biomechanics may help reduce stress on the tibia and associated muscles. Achilles tendonitis and tendinopathy :  Barefoot shoes encourage a natural foot posture and strengthen the Achilles tendon. Over time, this reduces strain and promotes tendon health. 2. Foot and Toe Issues Traditional shoes with narrow toe boxes can lead to problems like: Bunions:  A wider toe box allows the toes to splay naturally, reducing pressure on the big toe joint. Hammer toes:  Natural toe positioning may prevent deformities caused by cramped footwear. 3. Knee and Hip Pain Barefoot shoes encourage a more natural gait, which can reduce impact forces on the knees and hips, potentially lowering the risk of injuries related to joint strain or misalignment. 4. Ankle Injuries By strengthening the muscles and ligaments around the ankle, barefoot shoes can help improve balance and proprioception, reducing the likelihood of sprains or twists. 5. Lower Back Pain Barefoot shoes can improve posture by encouraging better alignment of the spine, hips, and knees, potentially alleviating lower back pain caused by poor posture. Increased Foot Strength: Just as walking barefoot can strengthen the muscles of the feet and ankles, wearing barefoot shoes provides a similar workout, helping to develop greater strength and stability over time. Overcoming Challenges While the benefits of barefoot shoes are compelling, transitioning to them can pose challenges, especially for those accustomed to more supportive footwear. Common concerns include discomfort, blisters, and the need to adjust one's gait to accommodate the minimalist design. However, proponents suggest that these challenges are temporary and that with patience and gradual adaptation, most individuals can reap the rewards of barefoot footwear. Embracing the Barefoot Lifestyle For some, barefoot shoes are more than just a footwear choice – they represent a lifestyle centered around simplicity, connection, and a return to our primal roots. Whether you're a dedicated runner seeking to improve your performance or simply someone looking to reconnect with nature in your daily life, barefoot shoes offer a compelling alternative to conventional footwear. So, the next time you're in the market for new shoes, consider stepping outside the norm and giving barefoot footwear a try. Who knows? You might just find that the path to healthier feet and a more grounded existence begins with going barefoot.

BENJAMIN HSU | PHYSIOTHERAPIST | BASKETBALL AND SPORT ENTHUSIAST | EXERCISE AND MANUAL THERAPY | DRY NEEDLING | TAKES A HOLISTIC APPROACH TO TREATMENT, COMBINING PHYSIOTHERAPY, EXERCISE, AND PSYCHOLOGY TO ACHIEVE THE OPTIMAL TREATMENT OUTCOMES. Benjamin Hsu Physiotherapist | Basketball and Sport Enthusiast | Exercise and Manual Therapy | Dry Needling Benjamin is a physiotherapist from Hong Kong who takes a holistic approach to treatment, combining physiotherapy, exercise, and psychology to achieve the optimal treatment outcomes. His passion lies in musculoskeletal and sports Physiotherapy & pre- and post-operative rehabilitation. As a former professional basketball player, Benjamin has personally experienced the highs and lows of injury recovery, having endured both an ACL tear and an Achilles tendon rupture. This firsthand experience gives him a deep understanding of the physical and emotional challenges his patients face. Inspired by the care he received during his own recovery, he is dedicated to walking alongside each patient through their rehabilitation journey. With a strong emphasis on evidence-based treatment, he provides personalised treatment plans to support each patient’s well-being. When Benjamin is not helping patients get back on their feet, He enjoys staying active by playing basketball and diving, as well as exploring Sydney’s best food spots. Qualifications: - Masters in Physiotherapy | University of Sydney - Bachelor of Science in Exercise and Health, Minor in Psychology | University of Hong Kong - Strength and Conditioning Coach | ASCA - Sports Physiotherapist | APA - Dry Needling Practitioner | CPD Health Courses

JOSEFINA CÀNEPA BUSTOS | PHYSIOTHERAPIST | OVERUSE INJURY REHABILITATION | MUSCULOSKELETAL & SPORTS PHYSIOTHERAPY FOR YOUNG ATHLETES | MANUAL THERAPY | DRY NEEDLING Josefina Canepa Bustos Physiotherapist | Overuse Injury Rehabilitation | Musculoskeletal & Sports Physiotherapy for Young Athletes | Manual Therapy | Dry Needling Qualifications: Physiotherapy degree from Pontifical Catholic University of Chile, Master’s in advanced professional Practice in Paediatric Musculoskeletal Health. Diploma in Therapeutic Exercise and in University Teaching. Dry needling certification (KineticXer) Josefina is a passionate and dedicated Physiotherapist from Chile with a strong background in musculoskeletal and sports therapy. She has worked in private practice and sports clubs, treating athletes of all ages, with a strong focus on young athletes. Josefina has extensive expertise in managing overuse injuries and musculoskeletal conditions, helping athletes recover, prevent future injuries, and optimise their performance. Josefina believes in the power of exercise as a fundamental part of physiotherapy, helping individuals regain strength, mobility, and confidence in their movement. She combines targeted exercise programs with hands-on manual therapy techniques to provide comprehensive treatment, ensuring optimal recovery and injury prevention. Her approach is tailored to each person’s needs, focusing on long-term health and performance. In her spare time, Josefina enjoys staying active, reading a good book, and spending time at the beach. She values a balanced lifestyle that combines movement, relaxation, and continuous learning. Now in Australia, she is excited to keep working with active people, helping them stay strong, recover from injuries, and reach their full potential.

KENNY MERLEVEDE | SENIOR PHYSIOTHERAPIST | FOUNDER AND DIRECTOR OF PHYSIO K | PASSIONATE AND DRIVEN PHYSIOTHERAPIST WITH OVER 13 YEARS OF EXPERIENCE AS AN INDEPENDENT PRACTITIONER ACROSS PHYSIOTHERAPY, MANUAL THERAPY AND SPORTS REHABILITATION. Kenny Merlevede Senior Physiotherapist | Founder & Director | Marathon and Sport Enthusiast | Recovery CoachExpertise: (sports) physiotherapy / Musculoskeletal and Manual therapy / Dry Needling Qualifications: Masters in Physiotherapy from University of Ghent, Belgium. Masters in Musculoskeletal physiotherapy and postgraduate degree in Manual Therapy. Kenny is a passionate, driven Physiotherapist with over 13 years’ experience as an independent Practitioner across Physiotherapy, Manual therapy and Sports Rehabilitation. He has worked in a number of private practices and has since concentrated on musculoskeletal problems and sport injuries. Kenny believes in holistic physiotherapy and is passionate about identifying and addressing the underlying cause of your pain rather than just treating the symptoms. He has particular interests and expertise within low back pain, neck pain and headaches, core stability and sports injuries. In his spare time Kenny enjoys running, swimming, soccer and basketball. He is a marathon runner and has played competition basketball for over 20 years. In December 2019, he completed the Ironman in Busselton (WA).