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The Rise of Overuse Injuries in Youth Sports In today's sports-driven world, young athletes are training harder and competing more than ever before. While this dedication is admirable, it comes with a hidden danger: overuse injuries . Unlike acute injuries from a single impact, overuse injuries develop over time due to repetitive stress on growing bones, muscles, and joints. Without proper care, they can sideline young athletes for months and even impact their long-term physical health. Why Are Young Athletes More Vulnerable? Children and adolescents are not just smaller adults —their musculoskeletal systems are still developing, making them more susceptible to certain types of injuries. Growth plates , the soft areas at the ends of bones where growth occurs, are particularly at risk. Excessive strain from repetitive activities can lead to conditions that cause significant pain and limitations in young athletes. Common Overuse Injuries in Young Athletes Osgood-Schlatter Disease Affects the knee, specifically the tibial tuberosity (right under the kneecap). Common in sports with frequent jumping and sprinting (e.g., soccer, basketball) Symptoms: Pain and swelling just below the kneecap, worsening with activity Management: Activity modification, stretching, strengthening, and physiotherapy Gymnast’s Wrist Overuse injury affecting the distal growth plate of the radius Common in young gymnasts due to repetitive weight-bearing on the hands Symptoms: Wrist pain during tumbling, handstands, or push-ups Management: Avoiding high-impact activities, physiotherapy, and strength training Sever’s Disease Affects the heel, caused by inflammation of the Achilles tendon insertion on the calcaneus Common in running and jumping sports Symptoms: Heel pain that worsens with activity, especially after training sessions Management: Rest, ice, heel pads, and gradual return to sport Spondylolysis (Stress Fracture of the Spine) Repetitive hyperextension of the lower back (common in gymnastics, football, and cricket) Symptoms: Lower back pain that worsens with extension movements Management: Core strengthening, postural education, and temporary sport restriction Prevention: The Key to Longevity in Sports Preventing overuse injuries is far better than treating them . Coaches, parents, and young athletes should prioritize these strategies: Avoid early sport specialisation:  it has been proved that early sport specialisation is not related to more success in adulthood, on the contrary, it produces lower health, and more burnout and drop out of sports. Gradual Progression:  Avoid sudden increases in training intensity, duration, or frequency. Rest and Recovery:  Ensure adequate rest between practices and off-seasons to allow the body to recover. At least 2 days of the week for children.  Training Balance and planning:  Emphasise good movement patterns and avoid training more hours per week than age in years  (e.g. your 9 year old son/daughter, should not train the same sport more than 9 hours per week). Strength & Flexibility Training:  Incorporate exercises that enhance muscle balance and reduce stress on growing joints. Listen to Pain:  Pain is not just “part of the game” – it's the body's way of signaling potential injury. Seeking Professional Help If a young athlete experiences persistent pain or discomfort that doesn't improve with rest, consulting a sports physiotherapist  is essential. Early intervention can prevent small issues from becoming long-term setbacks. At Physio K, our team of experienced professionals is here to guide young athletes toward a safe and strong recovery, helping them stay active and perform at their best. Final Thoughts Sports should be a source of joy, growth, and lifelong health , not pain and injury. By understanding and addressing overuse injuries early, young athletes can continue doing what they love—stronger, healthier, and with greater resilience. If you have concerns about your child's training regimen or injury risks, a physiotherapy assessment can provide the guidance needed for safe and sustainable athletic development.

Why your headaches might be coming from your neck ? And what you can do about it! Headaches are common, especially among office workers and people who spend long hours at a desk. Most of us take painkillers when we experience headache, but do you know that many headaches actually start in your neck or back? These are known as musculoskeletal type headaches, and they’re something physiotherapy can treat, often with lasting results. Where Headaches Really Come From: Understanding the Type and Cause The head, neck, jaw, and upper spine are all closely connected. If something is not moving well in your upper neck, especially the joints near the base of your skull, it can cause pain that feels like it’s in your head, face, or even your ears. This is called a cervicogenic headache. It means the pain comes from your neck but shows up somewhere else. Also, the muscles around your neck and shoulders often get overworked, especially from stress or poor posture (like hunching over your laptop). These tight muscles can irritate nerves and limit how well your neck moves, which triggers headaches too. There are also tension-type headaches, which usually feel like a band of pressure across your forehead or around your head. These often come from tight muscles caused by stress, sitting too long, or bad posture. Why Posture and Daily Habits Matter One of the biggest causes of headaches we see in clinic is poor posture. Office workers and students often develop what’s called a “ forward head posture ”, where your head juts forward over your shoulders. This puts extra strain on your neck and leads to tight muscles and fatigue in your upper back and shoulders. Even if your posture isn’t that bad, sitting for hours every day in one position can still create problems. Combine that with lack of sleep, stress, or too much screen time, and your nerve can become extra sensitive, leading to more frequent or intense headaches. Common Headache Signs We See in the Clinic Here are some headache patterns that may sound familiar: Pain at the base of your skull that gets worse after sitting at a desk or using screens Headaches when you wake up (often from jaw clenching or poor sleep posture) Pain behind your eyes or at your temples, especially when you’re stressed Headaches that come on with certain movements, like turning your head while driving Neck stiffness, shoulder tension, dizziness, or general fatigue along with the headache How We Check What’s Really Going On When you visit a physiotherapist for headaches, here’s what we usually look at: How your neck joints move, especially the ones at the top of your spine Muscle strength and endurance in your neck and upper back Your posture while sitting, standing, and doing your daily tasks Whether certain positions or movements bring on your headache If touching certain areas of your neck or shoulders reproduces your headache This helps us figure out whether your headache is coming from your neck or from other causes like stress or jaw clenching. How Physiotherapy Can Help in the Treatment of Headaches The goal isn’t just to get rid of your pain temporarily, it’s to fix the root cause and prevent it from coming back. Your treatment plan may include: Hands-on therapy to loosen stiff joints and release tight muscles Dry needling or trigger point therapy (similar to acupuncture) to ease muscle tension, especially around the back of your neck or jaw Posture and desk setup tips to reduce strain throughout your day Exercises to retrain your muscles, especially the deep muscles in your neck that help keep your head stable Strengthening exercises for your back and shoulder muscles At-home exercises to help you keep making progress between sessions What About Painkillers? Pain medications can help in the short term, but they don’t fix what’s causing your headache. In some cases, if there’s inflammation or nerve involvement, a doctor might recommend medication. But for long-term relief, it’s important to deal with the physical causes, like joint stiffness, weak muscles, or poor posture. Long-Term Recovery: What to Expect We usually break treatment into two key phases: Stability and control – first, we focus on getting the right muscles working again and improving how your body moves. Strength and endurance – once your pain is under control, we help you build strength so your body can handle daily life without falling back into bad patterns. Final Thoughts Headaches can be draining, but they’re often treatable , especially if they’re linked to posture, muscle tension, or neck issues. At Physio K, we help you figure out what’s really causing your headaches and guide you through a recovery plan that works, not just short-term relief, but real long-term change. If you’re tired of the cycle of headaches and medication, we’re here to help you get to the root of the problem and feel better for good.

The Core of Your Wellbeing: Understanding and Training the CORE When we hear the word “core”, we often think of abs — but the truth is, the core is much more than that. It’s the powerhouse of our body: a deep, complex system that plays a crucial role in how we move, breathe, and feel every day. What is the CORE and why does it matter? As the name suggests, the core is the centre — the foundation  — of our body. It helps stabilise the spine, anticipates movement to keep the trunk steady, transfers force between the upper and lower limbs, improves posture and body awareness (proprioception), and protects our internal organs. Whether we’re walking, lifting groceries, playing sport, or simply ageing well, a strong and functional core is essential for safe and efficient movement throughout life. What muscles make up the CORE? You can think of the core as a box formed by the muscles that surround the abdominal cavity: Diaphragm  – This is our primary breathing muscle and forms the “roof” of the core. Pelvic floor  – A group of muscles that support the pelvic organs and form the “base” of the core. Multifidus  – Deep spinal stabilisers that keep the vertebrae aligned and provide feedback on spinal position. Transversus abdominis  – A deep abdominal muscle acting like a corset, wrapping from the front around to the back. Obliques, rectus abdominis, and back muscles  – While these are more involved in movement than deep stability, they’re key for controlling and transferring force effectively. So… how do we train the core properly? Because the core is made up of muscles with different functions — some deep and stabilising, others more global and movement-focused — it’s important to train both selective activation and integrated strength. Here are a few simple ways to start: 1) Diaphragm activation – Diaphragmatic breathing Start lying down or sitting comfortably. Place one hand on your chest and one on your lower belly. Inhale slowly through your nose, trying to lift only the hand on your belly. Your chest should stay still.Breathe in for 3 seconds, hold for 1, then breathe out slowly for 3 seconds. Repeat for 5 sets of 5 breaths . 📝  Note: This is for learning to activate the diaphragm at rest. It’s normal to use more of your chest (rib cage and accessory muscles) when exercising or needing more air. 2) Pelvic floor activation Lie on your back with knees bent to take pressure off the pelvic floor. Imagine gently lifting your pelvic floor upwards — like you're trying to stop the flow of urine.You shouldn’t see or feel much movement externally, and you shouldn’t squeeze your glutes or legs.Hold the contraction for 3–5 seconds , then relax slowly. Do 3 sets of 10 reps . To progress: try in sitting, standing, walking, or during gentle activity. You can also gradually increase how long you hold. 📝  Tip: If it feels too hard, place a cushion under your hips to reduce organ weight on the pelvic floor. 3) Transversus abdominis activation Lie on your back with knees bent and spine in neutral. Place your fingertips gently on your lower tummy. Without moving your pelvis or chest, gently draw your belly button inwards — like zipping up a pair of jeans.You shouldn’t see large movements; it’s a deep, subtle contraction.Hold for 3 seconds , then release. Repeat 3 sets of 10 reps . 4) Multifidus activation Start on hands and knees (tabletop position). Place a small towel (about 5 cm thick) under one knee.Keeping your back flat, gently lift the knee with the towel underneath it until it's level with the other knee. Don’t let your leg move sideways or backwards — lift straight up.Hold for 3–5 seconds , then lower slowly. Do 3 sets of 5 reps per side . *Photos from Physitrack - Multifidus activation in 4 point kneeling 5) Integrated Core Training Once you’ve nailed these isolated activations, you can progress to more functional movements that integrate your core in real-life positions, such as: Dead bug Bird dog Planks and side planks Pallof press 🎯  The key with all these exercises? Maintain good alignment throughout. Keep your spine and pelvis in a neutral position, and avoid compensating with unnecessary trunk or hip movement. Final Tips: ✅  Quality over quantity  – Don’t rush through reps. Focus on proper technique and deep activation. ✅  Use a mirror  – It helps with body awareness and ensures you’re not cheating with compensations. ✅  Don’t hold your breath  – This increases blood pressure and reduces oxygen to your muscles.As a general rule: inhale  during the easier part of the movement (eccentric phase) and exhale  during the effort (concentric phase).Example: In a squat, breathe in as you lower, breathe out as you rise. ✅  If something doesn’t feel right – ask for help! Whether it’s pain, uncertainty about technique, or difficulty activating the right muscles — reach out to a qualified health or exercise professional. Here at PhysioK , we specialise in musculoskeletal health and offer tailored assessments and treatment plans to suit your goals. Your core is central to your wellbeing — and we’re here to help you build it strong.

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).