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An acupressure mat is more than just a trendy wellness tool—it’s a simple, effective way to improve your well-being and complement your physiotherapy journey. It promotes relaxation and recovery. At Physio K, we often recommend acupressure mats to patients looking for a natural way to relax, unwind, and improve their sleep quality. While it won't cure specific injuries or conditions, its benefits for relaxation and recovery are undeniable.   You're probably asking yourself, what is an acupressure mat?   An acupressure mat is a foam or cushioned mat embedded with thousands of small, spiky points, designed to stimulate pressure points across your body. Mats may (should) come with a pillow to target the neck, enhancing the experience. The idea stems from acupuncture principles but doesn’t require needles, making it a non-invasive option to relax and recover. The first time you lay on an acupressure mat, you might find it uncomfortable or even slightly painful. This sensation is normal and fades with time. Here’s what to expect:  The First Minute: It’s uncomfortable—your body isn’t used to the sensation.   The next minute: it’s still uncomfortable, nothing has changed, why am I doing this?? 🙂 Five Minutes In: It’s still a bit annoying, but your body is starting to adjust.   Ten Minutes In: The discomfort starts to ease, and your body begins to relax.   Fifteen Minutes In: you’ll experience a deep, calming relaxation sensation. Many know this as the best form of meditation.   For optimal results, lie on the mat without clothing. The skin-to-mat contact ensures the best pressure and results. During colder months, you can cover yourself with a blanket but avoid wearing clothes.   To fully experience it, we recommend no distractions: Shut your phone off and resist the urge to multitask. The magic of the mat happens when you allow yourself to do absolutely nothing.  Consistency matters with this mat. Use the mat regularly, especially before bed, to maximize its benefits and see results.  There are many benefits that come with using an acupressure mat. These include:  Deep Relaxation**    After just 15 minutes, most users report a sense of calmness. The mat helps release tension, making it an excellent tool for unwinding after a long work day.   Improved Sleep Quality**    Lying on the mat before bed can significantly enhance your sleep. Many users experience deeper, more restorative sleep and wake up feeling refreshed and energized.   Neck and Jaw Relief**   The accompanying pillow is great for targeting the neck, making it beneficial for those who grind or clench their teeth at night. It helps relax the muscles in the neck and jaw, alleviating tension.   Enhanced Recovery**   Whether you’re recovering from a tough workout or just need to decompress, the acupressure mat aids in calming the body and promoting recovery.   Mental Clarity**    Using the mat as a meditative tool allows your mind to quiet, reducing stress and fostering a sense of mindfulness.   Why We Recommend It   At Physio K we love the acupressure mat because it aligns with our philosophy of holistic care. While it’s not a treatment for specific injuries, it’s a fantastic addition to your self-care routine. Whether you’re looking to improve your sleep, reduce stress, or simply feel more at ease, the acupressure mat is a simple, affordable tool worth trying.   Give it a go, and discover the transformative effects for yourself. Your body and mind will thank you!

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

It seems like the whole world has taken up running. As a result, running shoes have soared in price and popularity. With so many options available its hard for new runners to know what shoe to buy. When it comes to shoes the perfect shoe can be the difference between a comfortable run and a painful experience. Having incorrect footwear can lead to poor running techniques and injuries. How do I know my running style? Ideally before buying runners, you should get a gait analysis either from a physio or in a running shop to assess your technique and specific loading patterns. An ideal running technique is a neutral pattern with natural inward rolling of the foot meaning the weight is evenly distributed. Some runners overpronate which is excessive inward rolling of the foot as it hits the ground, meaning most of the load is going through the inside of your foot. And to a lesser extent some runners supinate which is an outward rolling of the foot meaning the weight is transferred to the outer edge of the foot. If this is picked up in an assessment your physio should be able to recommend an ideal shoe or orthotic to help correct this issue and allow the weight to be evenly distributed upon landing. The right shoe will also depend on training load, specific needs and style choice. How often do I change my shoes? This is a common question asked to us by patients. A number of factors like your gait, running style, weight, terrain you’re running on will all contribute to how often you should change your shoes. Typically, if a shoe has a higher stack they tend to last longer as their midsole foam will take longer to break down. A lighter, lower stack shoe has less mileage in them but can be kept for your weekly session or race. As a result, building a shoe rotation can help get the most out of your shoes. To make things easier, Physio K have put together a list of popular and recommended shoes to suit all types of runners for all types of training sessions. Adidas Novablast A neutral shoe which is said to hug the foot with a snug midfoot. FF Blast Plus Eco foam gives a thick stack height allowing for serious bounce. As well as the bounce in the newest version, Novablast 4, there is a toe spring in the forefoot making it ideal for speed sessions. Best for: 5k & 10km races, tempo sessions Brooks Ghost Each variation of the Brooks Ghost offers comfort and durability making them an ideal shoe for winter training. The newest version in the series contains nitrogen-infused DNA LOFT v3 technology, adapting to your stride for a personalized feel. Best for: neutral runners, daily training and long-distance running Nike Air Zoom Pegasus Series A long-standing favourite amongst distance runners, the Nike Air Zoom Pegasus series offers a balance between soft cushioning and responsiveness and features a wider forefoot. The Nike Air Zoom Pegasus Turbo is a lighter shoe built for speedier tempo runs while the Nike Air Zoom Pegasus Trail is more versatile and ideal for trails and varied terrain. Best for: Everyday runners seeking a reliable shoe for daily mileage and workouts Adidas Supernova Rise Ideal for all running needs, the Supernova Rise isn’t overly soft or hard but balances nicely a cushioning feeling with reaction and feedback. Best for: long, easy miles, can manage tempos but a stacked midsole makes cornering at speed difficult. Saucony Ride 17 The newest Saucony Ride model, the 17, features a new engineered mesh which gives support while also giving enough flex to still feel pliable and unrestrained. Like other shoes in this blog the biggest advantage comes in the midsole. The change to Pwrrun+ foam improves the ride by feeling bouncy and soft giving enough liveliness for some faster running. Best for: beginners, half marathon & marathon runners Hoka Arachi 7 The shoe features Hoka’s compression-moulded EVA midsole foam and combats overpronation with a J-frame midsole support. It lacks the springiness of some before mentioned shoes but if security and stability are what you’re looking for then this shoe is perfect for everyday training. Best for: overpronators looking for support What are carbon plated shoes and when should I wear them? Carbon shoes have become more popular over the last few years, allowing athletes to improve their performance and reduce their fatigue. The shoes are designed with carbon plate technology to provide spring-like motion when the foot hits the ground while expending less energy. However, this also makes them more expensive than many of the  best running shoes , so they're less suited to daily training and more appropriate when you're racing or looking for a PB. They also have reduced durability. Conventional running shoes typically have about 300-400 miles of racing in them while the carbon shoes have about 120-150 miles before they ‘expire’. They’re popularity amongst fitness influencers, particularly the Nike Alphaflys, have led everyday runners to think they need these shoes for daily training. But given their durability and that they are the most expensive shoe on the market it is advised to keep them for sessions and racing! Most sports brands have now released their own versions of the carbon shoe, two of the best are recommended below. Nike Alphaflys Probably the most recognisable shoe out there at the moment the Alphafly 3 is even lighter than the record breaking Alphfly 2. Its 15% lighter but has a continuous outsole for stability. Built for speed, the ZoomAir pods provide propulsion and response. Best for: performance Hoka Rocket 2 The rockets are thought to be the best carbon fibre plated Hokas available. They have a scooped carbon fibre plate to allow for a fast toe-off. They also feature the classic Hoka’s full Peba midsole foam which surrounds the carbon fibre plates. Important to note that the sizing is unisex, so it is advised to size up if you are in between sizes as the inside cage of the shoe hugs the foot tight. Best for: performance

About Physio K Proudly serving quality physiotherapy and sports physiotherapy in the eastern suburbs of Sydney, including Bondi Beach, Bellevue Hill, Rose Bay, Double Bay, Edgecliff, Darlinghurst, Surry Hills, Randwick, Bronte, Clovelly, Coogee and other surrounding suburbs. ​ At Physio K , we have a simple but fundamental philosophy; that prevention is better than cure. As active people, we all love to feel good and enjoy a full life, but when injury occurs, the pain can be unbearable. Sometimes, pain may develop and the root cause is not immediately evident. This is when Physio K can help. Our mission is to get you back into action as soon as possible. We provide elite level treatment in a professional and welcoming environment. We tailor all physio treatments to your individual needs. To do this, we delve deep during the diagnosis phase to ensure we get to the root cause of the pain. We use clinical reasoning to assess the symptoms and diagnose the cause. We then adopt the most appropriate and innovative treatment to help you recover and get back into action as soon as possible. ​ WE ARE DRIVEN BY RESULTS. Meet The Team Kenny Merlevede Senior Physiotherapist ​ 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 physio therapy 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. ​ Read More Eimear O'Conner Physiotherapist ​ Eimear has a keen interest in the area of musculoskeletal physiotherapy with a specific interest in female athletes. Her master’s thesis focused on relative energy deficiency in athletes, a condition that is prevalent in many young female athletes. She graduated from University College Dublin with an undergraduate degree in Physiotherapy in 2020. Following this she completed her masters in Sports and Exercise Medicine in Trinity College Dublin in 2021. She is also a qualified Pilates instructor and previously led classes for runners and for the older population. ​ Read More Jack Frith Physiotherapist ​ Jack is an extremely passionate sports Physiotherapist. He has experience in numerous sports clubs such as South Sydney Rabbitohs, West Tigers, UNSW Rugby League, and Central Coast Hearts Netball Academy. In addition to sports clubs, Jack has worked as a Physiotherapist in the Royal Prince Alfred Hospital, Westmead Hospital, and Sydneys' leading Occupational Medicine clinic. Jack is well-trained to diagnose and treat various musculoskeletal conditions. ​ Read More Daniel Lezar Physiotherapist​ ​ Daniel is a physiotherapist from the United Kingdom with a keen interest in Musculoskeletal Injuries. Daniel finds great benefits in delivering hands-on therapy in adjunct with a well-structured rehabilitation program to get you moving and feeling better. ​ These experiences have given Daniel a depth of knowledge both around acute management of injuries as well as the on-going rehabilitation of acute and chronic injuries. ​ Read More

INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Osteoarthritis How can physiotherapy help with osteoarthritis? Osteoarthritis is a chronic condition that affects the moving joints in the body, such as the cartilage, the subchondral bone and the surrounding soft tissues. It mostly affects the weight bearing joints, e.g.: spine, knees, hips or ankles. Osteoarthritis is not always degenerative and it doesn’t always get worse over time. Rest, which was often prescribed in the past, is most likely not what you need as the reduction of muscle mass around the joint and associated decrease in range of motion can contribute to your problem. According to the latest research and the Australian physiotherapy association website, exercise and physical activity are essential with osteoarthritis and surgery should definitely not be the first treatment choice for patients with osteoarthritis and should only be considered after high value non-surgical care, including exercise therapy, education and weight control. Physiotherapy for the treatment of osteoarthritis varies from patient to patient. Manual therapy to increase the joint range of motion and reduce pain can, in many cases, be beneficial. Can dry needling help with arthritis? Usually, we use Dry Needling to have an effect on the muscle tone, which indirectly can have an effect on the pressure on a joint and therefore can help with osteoarthritis. On the other hand, studies have shown that dry needling can also cause specific physiological responses that increase blood levels of beta-endorphins, which produces a pain-relieving effect. This can help patients reduce their reliance on analgesic or anti-inflammatory medications. Trigger Point Dry Needling therapy has also been shown to activate the hypothalamus and deactivate the limbic system in the brain, both of which can alter our perception of pain.

INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Hamstring Injuries Hamstring injuries can be the source of a lot of pain or discomfort for many of us. Issues may range from stiffness to tears and everything in between. In this blog, we will explore not only the cause and treatment of hamstring injuries but also the ways in which we can work to prevent them. The hamstrings are composed of 3 muscles; the semimembranosus, semitendinosus and the biceps femoris. These muscles work together to perform the movements of knee flexion (bringing your heels to your bum) and hip extension (going from sitting to standing). Cause The causes of hamstring injuries are numerous. They can range from your own biomechanics to the sport you play but to name a few. Let's explore the most common causes of Hamstring injury below. Pelvic tilt A pelvic tilt is the angle at which your pelvis sits. This may be anterior or posterior. If you have an anterior tilt this leads to over stretching of the hamstrings over a long period of time and subsequently, muscle weakness. This weakness leaves the hamstrings open to an increased chance of injury. Muscle imbalance If one muscle group is stronger than its opposing muscle group, a muscle imbalance can occur. In the case of the hamstrings, the opposing muscle group is the quadriceps at the front of the thigh. During activities requiring high speed the hamstrings may fatigue a lot faster than the quads if an imbalance is present. This too can lead to a strain. Previous injury Ankle sprains can lead to a change in body biomechanics and make you more susceptible to hamstring strains. Our bodies work on a balance of mobility and stability. Our hips and ankles take care of mobility, whereas the knee and foot work on stability. If any of these areas become injured it may compromise the muscle function and thus lead to strain. Previous hamstring injury is the highest risk factor of all for the chance of the strain recurring. Many people return to sport or normal activity far too quickly and can prolong an injury by months. If not treated properly hamstring problems can last for entire sporting careers! Type of physical activity Anyone can experience hamstring strain, but those especially at risk are: ● Sports that require kicking and sprinting: football, soccer, basketball ● Runners ● Dancers ● Older athletes whose exercise is primarily walking ● Teenagers athletes who are still growing Treatment The primary objective of physical therapy and the rehabilitation program is to restore the patient’s functions to the highest possible degree and/or to return the athlete to sport at the former level of performance and this with minimal risk of re-injury.(Physiopedia, 2022) Similar to all types of muscle strains and sprains, the course of treatment and time spent in rehabilitation will vary depending on the individual and the grade of the injury. All muscle injuries should follow the “ PEACE & LOVE” protocol. This is the updated version of the traditional RIC E. Check out our blog detailing “PEACE & LOVE” here . Your physiotherapist will guide you through a personalized rehab programme that you will be required to follow in clinic and at home. In general, it is recommended to stop running and stretching for three weeks or so, you will need to let the scar tissue lay down over the tear without disrupting it. If you stretch the muscle immediately it leads to difficulty for the hamstring muscle fibers to knit back together effectively. It is very rare we ask a patient to stop activity, however in the case of a strain, best available evidence suggests that this is the most effective and time efficient way to return to sport and reduce re injury risk. Once your physio feels you have gone through the healing phase then the fun rehab can begin and eventually get you back out running, kicking, jumping or dancing. How long this lasts varies and is based on individual factors and you will have to reach certain checkpoints before the physio lets you back 100% but on average it’s a few weeks. The main areas of strengthening and soft tissue work in the case of a hamstring strain is not only the hamstrings themselves but also the core and glutes due to their proximity to each other. Physiotherapists can carry out a number of different techniques at various stages during your recovery. These include but are not limited to: ● Manual therapy ● Soft tissue work ● Joint mobilisations ● Trigger point dry needling ● Taping ● Active release techniques ● Biomechanical assessment and gait analysis Prevention There is no fool proof method for preventing the occurrence and recurrence of hamstring injuries. Simple steps you can take to decreasing your chances of sustaining a hamstring injury are: ● Continued stretching. Even once your injury is better, it is important to maintain flexibility. ● Staying strong. Ensuring strong hamstrings helps with muscle imbalances occurring. ● Take your rest days. Fatigue can be a huge risk factor. ● If your hamstrings start to feel achy, don't push them. Our bodies do a great job of letting you know when you’re pushing things too far, so you just need to hear the call. References Hamstring strain (no date) Physiopedia. Available at: https://www.physio-pedia.com/Hamstring_Strain (Accessed: November 1, 2022).