Staying active in your 40s and beyond

The niggle that hasn't settled

Wed, 04 Mar 2026 04:50:49 GMT

The niggle that hasn't settled

Why injuries spike in January to March and what to do about it

By late February, we start to see a second wave. The New Year motivation is still there but now the load has gradually built up. Training sessions have become more regular. Sport seasons are properly underway. Gym programs are progressing. Work routines are back in full swing. And that small “niggle” from January? It hasn’t quite settled. Instead, it’s becoming harder to ignore. A sore back that’s lingering. A calf that keeps tightening after runs. A shoulder that’s not coping with swimming or overhead work. A knee that feels irritated after sport. Minor issues start turning into more significant ones.

Why does this happen?

1. Accumulated load

Holiday activity is inconsistent. Some people move less. Others suddenly do more, long walks, swimming, backyard sport, DIY projects. Then February arrives and work, training and sport all resume at full pace. Without a gradual build-up, the body hasn’t had time to adapt to the increased load and that’s when soreness and injuries tend to surface.

2. Posture shifts back to desk mode

After the summer holiday period going back to long desk hours can be a shock to the body.

Sitting for most of the day, looking at screens and moving less can quickly lead to neck and shoulder tension, headaches and low back stiffness. If you’ve been more active over the holidays, the sudden return to prolonged sitting can highlight tightness or weakness especially if you’re not taking regular movement breaks.

3. Stress load builds

By this point in the year, stress tends to build across multiple areas of life.

Work pressures increase. Family and school schedules become busier. There’s less downtime, and sleep quality is often compromised. Increased stress can also make you more sensitive to pain and more prone to flare-ups.

Common issues we see include;

Ongoing back and neck stiffness
Achilles irritation that hasn’t fully settled
Patellar tendon pain during sport
Hamstring tightness that keeps recurring
Shoulder pain from swimming over summer or gym programs
Knee pain after more frequent running, including volume building

The encouraging part?
These are usually very manageable when addressed early.

What to do if something isn’t settling?

Don’t wait for it to become “bad enough”

If pain has been lingering for 2-3 weeks, that’s your sign. Early assessment is much easier than rehab after a full strain or major flare-up.

Modify rather than stop completely. Total rest often leads to stiffness and deconditioning.

What to do instead?

Adjust your load
Reduce intensity temporarily
Keep moving in ways that don’t aggravate symptoms

The key is finding right amount of movement. Address the cause, not just the symptoms

Ongoing irritation usually means load progression needs adjusting, strength deficits need addressing and recovery time needs to be addressed. Our physios can help you work out exactly what needs to change so you don’t lose momentum.

How to reduce your risk heading into March

This is the time to consolidate, not accelerate.

Build gradually rather than adding “just one more session”
Prioritise sleep and recovery
Strengthen areas that fatigue quickly
Don’t ignore persistent soreness

Consistency beats intensity this time of year.

The bottom line

If something has been lingering, don’t wait for it to force you to stop. Address it early. Adjust the load. Strengthen what needs strengthening. Small tweaks now prevent bigger setbacks later. If something isn’t settling, book an assessment and let’s keep your body smiling into the rest of the year.

Building confidence before and after surgery or injury

Sat, 13 Dec 2025 06:22:40 GMT

Building confidence before and after injury or surgery

When you’re facing surgery or recovering from an injury, it often feels like your body has let you down. You might worry about whether you’ll get back to normal, whether movement will hurt, or whether you’re doing the “right” things. It’s completely normal to feel unsure, frustrated, or even a bit scared, especially when everyday activities suddenly feel harder than they used to.

Before and after surgery, confidence can take a real hit. Pain, stiffness, and uncertainty can make you second-guess every step. You are absolutely not alone in feeling this way. Confidence isn’t just a mindset, it’s a key part of recovery, and it can be rebuilt with the right guidance and support.

Why confidence matters

Understanding the psychology of confidence

Confidence isn’t about pretending everything is fine or pushing through pain. It’s about knowing what your body is capable of, understanding what’s normal, and recognising your progress - even when it feels slow.

Recovery isn’t just physical, confidence, education and reassurance are are all key parts of progress.

When you understand the “why” behind each exercise and what sensations to expect, fear is replaced with clarity. And clarity builds confidence.

Consistency leads to results

People who feel safe and informed tend to stay consistent with their rehab. That consistency is what builds long-term strength, mobility, and trust in how your body moves.

Preparing before surgery

How prehab builds confidence

Feeling nervous before surgery is perfectly understandable. Prehabilitation (prehab) helps you feel prepared rather than overwhelmed. You build strength, improve mobility, and learn the exercises you’ll use afterwards so nothing feels foreign once you’re home.
VicGov’s Better Health Channel explains the benefits of preparing physically and mentally before surgery:
https://www.betterhealth.vic.gov.au/health/servicesandsupport/seeing-an-allied-health-professional

What a typical prehab plan looks like

A personalised prehab program often includes:

• Gentle strength work (e.g. quads, glutes, core for lower-limb surgeries; shoulder and scapular stabilisers before rotator cuff repair)
• Mobility exercises to improve joint movement
• Low-impact conditioning for overall fitness
• Education about what to expect in hospital and immediately afterwards.
• Learning early post-op exercises ahead of time
• Strategies for reducing swelling, pain and inflammation

Walking into surgery feeling prepared boosts both physical and mental confidence.

Rebuilding trust after surgery

The early stages of recovery

Once surgery is over, recovery really begins. Pain, swelling, or stiffness can make you doubt your body, even when everything is progressing exactly as expected. Gentle, guided movement is what helps tissues heal, restore function, and rebuild trust.
The Australian Physiotherapy Association recommends early, guided movement after many procedures to support safe healing:
https://australian.physio/

What a typical rehab plan looks like

Rehab is structured in stages and matched to your surgeon’s protocol.

Early phase (Week 1–3)
• Swelling and pain management
• Gentle range-of-motion exercises
• Supported walking or gait retraining for lower limb or simple arm exercises for shoulders
• Safe activation of key muscle groups
• Clear guidance on what and how to avoid

Middle phase (Week 4–8)
• Progressive strengthening
• Balance and stability work
• Gradual increases in load
• Functional tasks such as stairs, sit-to-stand and controlled bending

Later phase (Week 8+)
• Higher-level strengthening
• Functional or sport-specific activities
• Hydrotherapy or Clinical Pilates for controlled, confidence-building movement
• Planning for long-term independence

Each phase is explained clearly so you always know what’s safe, what’s normal, and what comes next.

From recovery to resilience

Why rehab doesn’t stop when pain settles

Pain relief doesn’t mean your recovery is complete. Long-term confidence comes from restoring strength, balance and control. Many people continue with guided exercise, Clinical Pilates or maintenance physio as part of their ongoing wellbeing.

The bigger picture

• Prehab prepares joints, muscles and the nervous system
• Rehab guides how well and how safely you heal
• Lifestyle choices; sleep, nutrition, daily movement all support long-term recovery

Confidence develops when your recovery has structure, clarity and consistent support.
Explore our ongoing exercise and Pilates options .

Where EBR fits in

Continuing your care after specialist treatment

Once your surgeon or specialist completes their part of your treatment, physiotherapy becomes the next essential step. Our physiotherapists work closely with specialists across Melbourne to ensure your rehab aligns with your medical plan.

Feeling supported makes it easier to rebuild confidence. Our goal is to guide you from uncertainty to strength, from hesitation to trust, and from recovery to long-term independence.

Key takeaways

• Confidence is a major factor in surgical and injury recovery.
• Prehab helps you feel physically and mentally prepared for surgery.
• Early, guided rehab restores trust in your movement.
• Progress is gradual but powerful when you have structure and support.
• Long-term resilience comes from ongoing strength, stability and good movement habits.
• You don’t have to navigate any of this alone.

FAQs

Do I need to feel confident before surgery?
Not at all. Prehab helps build confidence by preparing your body and teaching you what to expect.

Is it normal to feel scared to move after surgery?
Yes. Pain and stiffness can make you hesitate, even when everything is healing well.

How soon will I trust my body again?
Many people feel more confident within a few weeks as movement becomes easier and strength starts to return.

Can I do the exercises on my own?
You can, but physio guidance ensures you’re progressing safely and avoiding compensation or delays.

Do I need physio even if the pain has gone?
Often yes. Pain relief doesn’t always mean your strength, balance or stability have fully returned.

Call to action

If you’re preparing for surgery, recovering from an injury, or feeling unsure about how to trust your body again, we’re here to help.
Book an appointment online
Have questions? Contact our team

You can read more about how we support patients preparing for surgery here: https://www.ebrphysio.com.au/our-services

Knee Pain: How Physio Helps at Every Age and Stage

Wed, 17 Sep 2025 08:34:33 GMT

Knee pain can creep up on anyone - school kids after sport, busy adults juggling training or work, acute injury during sport or at home and older adults noticing a niggle on the stairs. Whether it is new and sharp or a long-standing ache, knee pain is frustrating because it limits the things you love. The good news? Physiotherapy can help at every stage - often without pain medication or surgery, and get you back to your previous activities, your wanted activity, or your sport.

Who gets knee pain? Everyone! Just in different ways.

For sporty kids and teens, it is often linked to growth spurts, training load, or a sudden change in sport. Think patellofemoral pain around the kneecap, tendon irritation, or a twist at footy or netball.

For active adults, it might be a return-to-running niggle, a gym personal best pushed a little too far, or gradually increasing pain with hills, stairs, or squats.

For older adults, knee osteoarthritis is common but “wear and tear” does not mean “give up.” With the right guidance, most people improve strength, confidence, and function without needing an operation.

There are also pre-surgical and post-surgical moments. Before surgery, targeted prehab builds strength, mobility, and conditioning so you go in stronger and come out better. After surgery - such as ACL reconstructions, meniscal repairs, or knee replacements—a structured rehab plan is essential for healing well and safely returning to daily life and sport.

How can your physio help your knee pain?

A thorough assessment comes first. We listen to your story, test strength, mobility, and control, and look at how you move, squat, step, run, or jump. We then explain what is going on in plain language and map out a clear plan.

Treatment blends hands-on techniques to settle symptoms, tailored exercises to build strength and resilience, and practical tweaks to training load, footwear, technique, and daily habits. We may use taping or bracing in the short term and we progress your plan so it stays effective. If you are a runner or court athlete, we assess stride mechanics and change-of-direction control. If you are post-op, we guide milestones; range, swelling control, gait retraining, progressive strength phases, and return-to-sport criteria, so you know exactly where you are heading.

At EBR Physio we also deliver evidence-based hip and knee osteoarthritis programs such as GLA:D. These focus on targeted education and exercise to reduce pain and improve function. It is not about smashing the joint; it is about smarter loading, stronger muscles, and more confident movement.

Can physio help you avoid surgery or pain medication?

In many cases, yes. A lot of knee conditions respond well to the right mix of load management and progressive strengthening. Patellofemoral pain, tendinopathy, early osteoarthritis, and many overuse issues often improve without injections, long-term pain medication, or surgical referral. When scans show “changes,” that does not automatically mean you need an operation - your symptoms, function, and goals matter most. If we think medical imaging, a GP review, or an orthopaedic opinion is warranted, we will tell you straight and coordinate your care.

What about kids and teens?

Growing bodies are resilient, but they need load that matches their stage. We help balance sport, school, and recovery, teach simple warm-ups and technique cues, and build strength around hips, glutes, and calves to take pressure off the knees. The aim is to keep them involved, not bench them for weeks.

What about older adults?

Ageing knees still love movement. Graded strength work, balance training, and confidence with everyday tasks, getting up from a chair, tackling stairs, and walking further—make a big difference. Education reduces fear, improves pacing, and helps you stay independent. Many people delay or avoid surgery altogether by sticking with a well-built exercise plan.

When to seek help (and when it is urgent)

If your knee pain is persisting, stopping you from moving freely, or keeps flaring when you try to be active, it is time to see a physio. Seek urgent care if you cannot bear weight after a significant injury, if there is a sudden “pop” with rapid swelling, if the knee is hot and feverish, or if there are signs of infection after surgery.

Your next step

You do not have to put life on hold or reach straight for pain medication. With the right plan, most knees get better - stronger, steadier, and happier so you can get back to the things you love. In many cases physiotherapy helps you avoid seeing a surgeon and relying on pain medication.

Book a consultation with EBR Physio i n Bentleigh East and let us get your knee moving well again. We will listen, assess, and create a clear step-by-step plan to return you to your previous activity, your wanted activity, or your sport—without unnecessary scans, drugs, or surgery.

We are ready when you are - set up your consult today.

FAQS

Do I need a scan before I see a physio for knee pain?
Most people do not need a scan first. Your physio can assess and advise whether imaging is necessary based on your symptoms and goals.

How long until my knee feels better with physio?
Many people notice change within two to four weeks, with steady progress over eight to twelve weeks, depending on the condition and consistency.

Can physio help knee osteoarthritis?
Yes. Education, strength training, and load management can reduce pain, improve function, and often delay or avoid surgery. Long term benefits made be achieved with joining our GLA:D program

When should I see a surgeon about knee pain?
If there is significant instability, locking, or failure to improve after a thorough physio program, an orthopaedic opinion may be appropriate. Your physio will guide this.

Staying active in your 40s

Fri, 29 Aug 2025 04:31:50 GMT

Staying active and avoiding injury in your 40s

Staying active in your 40s (and beyond) is one of the best things you can do for your health, mood and long-term independence. . A few smart habits can make all the difference between enjoying your workouts and managing an annoying injury.

1. Warm up your body
It doesn’t have to be fancy just 5–10 minutes of moving your body through the basics (think walking, shoulder rolls, bodyweight squats, thread the needle or arm circles). Warming up gets your muscles and joints ready to move, which lowers your risk of injury.

2. Don’t skip strength work
Strong muscles protect your joints. If you love running or weekend sport, adding even 2 short strength sessions a week helps prevent common injuries like knee pain, shin splints or sore hips. Focus on big movements like squats, lunges, push-ups and core work.

3. Listen to your body
That little niggle in your calf or shoulder? Don’t ignore it. Small aches are often your body’s way of saying, “ease up a bit.” Adjust your training, rest when you need to, and get it checked before it becomes something bigger.

4. Build in recovery
Sleep, stretching, foam rolling, even just taking a walk instead of smashing another hard session all of these help your body repair and adapt. Recovery isn’t a luxury; it’s part of the training.

5. Mix it up
Doing the same activity over and over (like running every single day) can lead to overuse injuries. Cross-training, whether it’s cycling, swimming, yoga or pilates keeps things balanced and gives tired muscles a break.

6. Don’t overlook technique
Whether you're lifting weights in the gym, working on your running style, or swinging a tennis racquet minor adjustments can make a big difference and save you from pain later. Ask your physio to check your form if you're not sure.

The bottom line:
Staying active in your 40s is about being smart, not slowing down. Prevention is key.

If you’ve been feeling niggles, or want some personalised advice on how to train safely, book in with us. We’ll help you keep your body moving and doing the things you love.

Get Fit for the Slopes

miriamwynne@ebrphysio.com.au (Miriam Wynne) — Wed, 21 May 2025 05:17:29 GMT

Snow sports are a great winter activity but it's important to prepare your body to avoid injury.

Winter is on its way—and that means gearing up for a trip to the snow to ski, snowboard, or toboggan. But while hitting the slopes can be exhilarating, snow sports also come with a higher risk of injury—especially if your body isn’t well prepared for the unique demands of the snow. We often see soft tissue injuries and falls during the snow season. The good news? With the right preparation, most of these injuries are preventable.

Why Pre-Season Conditioning Matters

Snow sports demand a combination of:

Lower limb strength (for control and stability)
Core strength (for balance and alignment)
Cardiovascular fitness (for endurance)
Flexibility and joint mobility (to prevent strain and improve technique)
Body control (to keep you moving and balanced on unstable ground)

Without proper conditioning, you’re more likely to experience:

Knee injuries like ACL tears (especially in skiing)
Wrist and shoulder injuries from falls (common in snowboarding)
Muscle strains due to fatigue or poor warm-up
Lower back pain from poor posture or technique

How Long Should You Train Before the Snow Trip?

Try to start getting snow-fit about 6-8 weeks before your trip-it gives your body time to build strength and help prevent injuries.

Pre-Snow Training Plan

Developed by Snow Australia , SnowReady has been designed to deliver a fun and interactive ski and snowboard fitness program aimed at people of all ages and abilities. Hosted by 3 x Olympian Sami Kennedy-Sim, SnowReady contains 8 episodes and features other Australian Winter Olympians and Institute Program staff who provide helpful tips to help you get the most out of your next Snow Trip. 8 episodes were developed with beginner, intermediate and advanced levels of the exercises. Sami will show you how to safely do the exercises which you can complete in your own time. Each week's episode is accompanied by a PDF of the workout and exercises to help you in your session planning. Snow Ready videos and PDF links are all located on this page: https://www.snow.org.au/snowready/

SnowReady Movement Toolkit
The SnowReady Movement Toolkit is a collection of exercises for participants to use to improve their: Activation, Mobility, Flexibility and Recovery. Each element can be done with minimal equipment and variations are used by our National Team athletes as they compete around the globe. Sessions have been completed in bedrooms, hotel hallways, day lodges and even the ski tube platform!
Download the Snow Ready Movement Toolkit HERE

Once you're at the snow, don't forget:

Before hitting the slopes:

Do a 5-10 minute warm-up (e.g., leg swings, squats, lunges, light cardio)
Focus on activating glutes and core

After a day on the slopes:

Stretch major muscle groups
Hydrate and refuel
Use foam rollers or massage to reduce muscle soreness

Injury Prevention Tips

Get fitted properly for boots, bindings, and gear
Take a lesson if you're a beginner or returning after a long break
Build rest time into your trip
Know your limits - don’t push through pain or fatigue
Always wear a helmet

When to See a Physio

A physio can assess your movement patterns, identify any imbalances or weaknesses, and prescribe a tailored program based on your sport (skiing vs snowboarding vs cross-country skiing). If you’ve had a previous injury, especially a knee or back issue, pre-season rehab is essential before returning to snow sports.

Ready to Hit the Slopes Safely?
Book a snow-sport readiness assessment with one of our physios. We’ll make sure your body is snow-fit and slope-ready.

The SnowSafe website provides guidance for safely enjoying the alpine environment. There are some great resources on planning, slope safety, safety checklists, and essentials for first timers.

Stay Steady This Winter: How Exercise Can Help Prevent Falls

miriamwynne@ebrphysio.com.au (Miriam Wynne) — Wed, 21 May 2025 04:53:21 GMT

When winter hits and we move less, the risk of falls goes up. Staying active helps keep you steady.

As winter sets in across Australia, colder weather and shorter days often mean more time indoors and less physical activity. But for many older Australians, this seasonal slowdown can carry an increased risk of falls—a leading cause of injury among people aged 65 and over. As physiotherapists, we know that exercise is one of the most effective tools to prevent falls, especially during the colder months when inactivity tends to rise.

Why Are Falls More Common in Winter?

During winter, several factors contribute to an increased risk of falling:

Reduced physical activity leads to deconditioning, particularly in muscle strength, balance, and joint mobility.
Poor lighting in early mornings and evenings can obscure obstacles.
Wet or slippery surfaces such as tiled entryways or damp outdoor paths pose greater hazards.
Layered clothing or inappropriate footwear can also interfere with movement and stability.

These risks are especially concerning considering that one in three Australians over the age of 65 experiences a fall each year (Australian Institute of Health and Welfare, 2021).

How Exercise Helps Prevent Falls

The good news? Exercise especially the right type can significantly reduce the risk of falls by improving:

Muscle strength , particularly in the lower limbs
Balance and coordination
Reaction time , so you’re more likely to catch yourself if you trip
Confidence , which can prevent the fear of falling that leads to further inactivity

According to Healthdirect Australia, evidence-based exercise programs can reduce falls by up to 30%, especially those that focus on strength, balance, and functional training.

Best Exercises to Build Strength and Balance

As physiotherapists, we tailor exercise programs to suit individual needs, but here are a few key exercises that research supports for fall prevention:

Sit-to-Stand Repeats

Builds leg strength and simulates real-life functional movement.

Heel-to-Toe Walking

Improves dynamic balance and gait stability.

Single-Leg Stance (with support)

Trains static balance and ankle strength.

Step-Ups on a Low Step

Enhances both leg power and coordination.

Tai Chi or balance classes

Gentle yet effective for improving body awareness and movement control.

Tips for Staying Safe While Exercising

Always start with a physiotherapy assessment if you have a history of falls, chronic conditions, or mobility issues.
Exercise indoors on a non-slip surface during cold or wet weather.
Wear appropriate footwear with good grip and ankle support.
Use chairs or benchtops for support if needed.
Keep your space well-lit to avoid tripping over objects or pets.

Seek Help Before a Fall Happens

Falls are not an inevitable part of ageing. With the right support and a proactive approach, they can often be prevented. At EBR Physio we offer a range of physio-led exercise classes provide targeted support to help you achieve optimal outcomes. A physiotherapist can assess your risk factors, design a personalised exercise program, and guide you through it safely.

At EBR Physio, our classes are designed to cater to your individual fitness and rehabilitation needs. Whether you're looking for personalised attention or enjoy the camaraderie of group exercise, we have the perfect class for you.

One-on-One Physio Exercise

What to Expect Tailored sessions combining expert physiotherapy and Pilates exercises. Ideal for targeted rehabilitation and fitness enhancement. Our physiotherapists work closely with you to ensure each movement is beneficial and safe, helping you progress efficiently towards your goals.

Small Group Physio-Led Exercise

What to Expect Engaging and supportive group classes featuring a mix of mat, fit-ball, foam roller, Pilates reformer, and trapeze exercises. Each class is tailored to the participants' needs, providing a fun and motivating environment while still focusing on individual progress.

Final Thoughts

As we rug up for winter, let’s not forget the importance of movement. Regular, targeted exercise is one of the most powerful tools we have to prevent falls and maintain independence. Don’t wait until a fall occurs, take steps now to stay strong, steady, and safe this season.

Need support with a falls prevention program?
Book an appointment with us today and we’ll tailor a safe, effective program just for you.

Stay steady this winter, your future self will thank you!

Pilates vs Weight Training - which one is best?

miriamwynne@ebrphysio.com.au (Miriam Wynne) — Tue, 04 Mar 2025 04:39:58 GMT

Pilates vs Weight Training - which one is best?

Strength training is a mainstay of a healthy lifestyle, but the approach you choose—Pilates or weight training—can influence the outcomes you achieve. At EBR Physio, many clients ask about which approach suits their goals. Both methods build strength but differ in execution and benefits. Understanding these distinctions, supported by global research and trends, can guide you in making an informed decision.

1. Resistance Used

Pilates: Employs body weight, resistance bands, or spring-loaded equipment like the reformer to create controlled resistance. The emphasis is on smooth, deliberate movements targeting multiple muscle groups simultaneously, enhancing control and stability. This approach is beneficial for those recovering from injuries or seeking to build endurance without excessive strain.
Weight Training: Utilizes external weights such as dumbbells, barbells, or kettlebells to progressively overload muscles. This method leads to increased muscle mass and strength over time, often appealing to athletes or individuals aiming for muscle growth and power. Weight training also contributes to improved bone density, which is particularly important for older adults.

2. Core & Stability Focus

Pilates: Centers on core activation. Each movement engages the deep stabilizing muscles of the core, improving posture, spinal alignment, and overall balance. This focus makes Pilates especially beneficial for individuals experiencing back pain, postural issues, or those recovering from surgery. read more

Weight Training: Weight training exercises like squats and deadlifts engage the core but mainly target larger muscles. Core engagement tends to be secondary unless specific exercises targeting the core are incorporated. For clients requiring targeted postural work or core stability, Pilates may offer more direct benefits.

3. Flexibility & Mobility

Pilates: Places a strong emphasis on mobility and flexibility while strengthening muscles. The controlled nature of Pilates exercises allows joints to move through their full range of motion, reducing stiffness and enhancing overall mobility. This is particularly advantageous for clients with conditions like arthritis, general stiffness, or those returning to movement after an injury.
Weight Training: Builds muscle strength but can reduce flexibility if not balanced with stretching. Exercises performed with a limited range of motion or improper form may lead to stiffness. Incorporating mobility exercises or integrating Pilates into a weight training regimen can help maintain flexibility.

4. Injury Prevention & Rehabilitation

Pilates: As a low-impact exercise form, Pilates is excellent for injury prevention and rehabilitation. The focus on controlled movement, posture, and muscle activation makes it ideal for clients recovering from musculoskeletal injuries, surgeries, or chronic pain conditions. At EBR Physio, we often prescribe clinical Pilates programs to support recovery from lower back pain, joint issues, or post-operative rehabilitation.

Weight Training: When performed correctly, weight training strengthens muscles, bones, and connective tissues, reducing the risk of future injuries. However, poor technique, excessive load, or lack of supervision can lead to injuries, particularly in the lower back, shoulders, and knees. Clients new to resistance training may benefit from combining weight training and Pilates to build strength while maintaining control and minimizing injury risk.

Who May Benefit from Pilates?

Pilates is particularly suited for:

Individuals recovering from injuries or surgery.
Those suffering from chronic pain conditions such as lower back pain.
Clients aiming to improve flexibility, posture, and overall mobility.
Pregnant or postnatal women seeking a safe method to strengthen their core and pelvic floor.
Athletes requiring cross-training to enhance stability and control.
Older adults needing low-impact strength training to prevent falls and maintain mobility.

Who May Benefit from Weight Training?

Weight training is ideal for:

Individuals looking to build muscle mass and increase strength.
Those aiming to improve bone density and prevent osteoporosis.
Athletes requiring explosive power and endurance.
Clients focused on fat loss and body composition changes.
Individuals managing metabolic conditions such as diabetes, as weight training improves insulin sensitivity.

Which One is Best for You?

The optimal approach depends on your individual goals, fitness level, and any existing injuries or conditions. Many clients at EBR Physio find that incorporating both Pilates and weight training into their routines provides a balanced, effective way to improve strength, stability, and overall health.

If you're uncertain which option suits you best, our team at EBR Physio can help. We assess your needs and guide you toward the most appropriate strength-training approach for your body.

Book an appointment here

4 reasons why your physio might recommend pilates

miriamwynne@ebrphysio.com.au (Miriam Wynne) — Tue, 04 Mar 2025 04:39:25 GMT

4 Reasons your physio might recommend pilates

Clinical Pilates (physio-led pilates) is an excellent tool for rehabilitation, injury prevention, core strengthening, and balance improvement. It provides a low-impact way to restore mobility and strength after injuries while correcting poor movement patterns that can lead to future problems. By focusing on core activation, Pilates improves posture, stability, and overall resilience, reducing the risk of back pain and strain in daily activities. Additionally, it enhances coordination and proprioception, helping prevent falls and supporting a safe return to gym or sports-specific exercises. Clinical Pilates builds a strong foundation for long-term strength, mobility, and overall well-being.

1. Rehabilitate Existing Injury

Pilates-based exercises are a highly effective tool for injury rehabilitation, offering a low-impact way to restore mobility and strength. When recovering from an injury—whether it’s back pain, a sprained ankle, or a muscle strain—stiffness and discomfort can make movement feel difficult. However, staying active is crucial for healing. Physiotherapists use Pilates to guide you through gentle, controlled exercises that help stretch muscles, improve mobility, and develop strength to speed up recovery. By focusing on specific movements, Pilates ensures you regain strength safely without placing excessive strain on the injured area, developing a better overall outcome.

2. Prevent Further Injuries

Past injuries can lead to poor patterns of movement —such as limping after a twisted ankle or shifting weight unevenly due to a back injury. These habits, while protective in the short term, can create imbalances and increase the risk of future injuries. Pilates helps retrain the body to move better, improving posture, flexibility, muscle coordination and strength. By improving biomechanics, physiotherapy-led Pilates can correct long-standing imbalances, relieve chronic pain, and reduce stress on vulnerable areas. This proactive approach ensures that previous injuries don’t turn into long-term problems and help prevent future strains or weaknesses from developing.

3. Maximise Core Strength

A strong core is the foundation of a healthy, pain-free body. However, injuries and prolonged inactivity can cause the deep stabilising muscles in your trunk to weaken, leaving you more prone to back pain and poor posture. Pilates focuses on activating and strengthening these core muscles—especially the deep abdominal, pelvic, and spinal muscles—through controlled, targeted movements. As your core strength improves, you’ll experience better posture, reduced back pain, and greater overall stability. These exercises progressively build resilience, allowing you to move with confidence and reducing the likelihood of injuries in day-to-day activities.

4. Improve Balance and Falls Prevention

Good balance is essential for maintaining independence and preventing falls, especially as we age or recover from an injury. Pilates emphasises controlled, stabilising movements that enhance coordination, proprioception (your body’s awareness of movement and position), and muscle strength. By targeting key stabilising muscles in the core, legs, and hips, Pilates helps improve posture, strength and movements. This increased stability reduces the risk of falls and enhances confidence in daily activities, whether you’re navigating stairs, carrying groceries, or returning to sports and fitness routines. For older adults or those recovering from injuries, incorporating Pilates into physiotherapy can be a vital step toward regaining strength, balance, and mobility.

Pilates will also enable you to return to gym and sports specific exercises laying a strong foundation.

To find out more or express your interest, please speak to your physio, or call us on 9570 1254

Stay on track and keep motivated with PhysiApp

miriamwynne@ebrphysio.com.au (Miriam Wynne) — Fri, 10 Jan 2025 04:15:40 GMT

Stay on track and keep motivated with PhysiApp

�� Stay on Track & Stay Motivated with PhysiApp

Rehabilitation and recovery can be challenging—but with the right tools, it becomes a whole lot easier. That’s where PhysiApp comes in.

PhysiApp is a free, easy-to-use app that helps you stay on top of your physiotherapy program. With professionally narrated videos that demonstrate your exercises with perfect form, you can feel confident performing each movement correctly and effectively—right from the comfort of your home.

�� Professional Videos at Your Fingertips

Your physio can assign exercises from a library of over 15,000 pre-recorded movements , or even upload custom videos tailored just for you. Whether you're strengthening, stretching, or rehabbing, you’ll always know exactly what to do—and how to do it.

You can stream videos directly on your phone or use AirPlay™ or Chromecast to follow along on a larger screen for more convenience.

⏰ Never Miss a Session

Stay accountable with in-app and email reminders that nudge you when it’s time to complete your exercises.

�� Support When You Need It

Have a question or concern? You can message your physio directly through the app for quick guidance and support.

Prefer pen and paper? You can also print your home exercise program and work through it without a device.

Using PhysiApp is as Easy as 1-2-3:

Your physio creates and assigns a personalized exercise program.
You receive an email with a download link and your unique 8-letter access code.
Open the app , follow the videos, and complete your exercises with confidence!

Whether you're recovering from an injury, building strength, or just trying to stay consistent— PhysiApp helps you stay focused, stay strong, and take control of your health journey.

Let PhysiApp be your guide to better health. ��

Unlock Your Strength with PINC Cancer Rehab

miriamwynne@ebrphysio.com.au (Miriam Wynne) — Thu, 21 Nov 2024 23:47:32 GMT

Unlock Your Strength with PINC Cancer Rehab

What is PINC?

PINC isn’t just a program; it’s a purpose. Here’s what each letter stands for:

P : Qualified Physiotherapists deliver each session with expertise and care.
I : Sessions are Individualized to meet each person’s unique needs.
N : A Nurturing environment to reclaim life’s full potential.
C : A focus on comprehensive Cancer Rehabilitation .

The PINC Cancer Rehabilitation Program is about empowering individuals to feel safe, supported, and confident on their journey back to wellness. The program is specifically designed to support those affected by cancer, maximizing recovery, building physical and emotional strength, and restoring body confidence—all in a compassionate, guided setting.

How Does Cancer Impact the Body?

The physical and emotional toll of cancer and its treatments can feel overwhelming. PINC’s specialized rehabilitation program helps you regain control, increase energy, and return to daily life with renewed strength. Guided by certified PINC Cancer Physios, each step of the program is built to support you wherever you are in your recovery journey.

What Does the PINC Program Involve?

Initial 1-Hour Consultation
Led by our certified PINC Cancer Physio, Lea O’Brien, this thorough assessment considers your specific challenges and goals. Lea creates a fully personalized rehab plan to help you thrive.
Six 1-Hour Exercise Sessions
Customized sessions blend Clinical Pilates and resistance training, addressing your body’s needs for:
Pain relief and reduced muscle tension
Improved strength, mobility, and balance
Elevated energy levels to support daily activities

Accessibility and Cost

The PINC rehab program is available to all women who have experienced cancer. Here’s how it works:

Initial Consultation : $180, potentially subsidized through Medicare CDM or Private Health Insurance.
Exercise Sessions : Six 1-hour sessions are generously funded by the PINC & STEEL Foundation.

Group Classes:
We aim to begin as soon as we have four participants, ensuring a targeted, supportive group experience.

All funding for this program comes from the Dry July Foundation —an initiative worth supporting for future participants! Learn more about Dry July here .

To find out more or express your interest, please speak to your physio, or visit our website at PINC & STEEL Australia .

Spring into Action: Embrace the Outdoors for Your Health and Happiness

Sun, 27 Oct 2024 01:05:00 GMT

Spring has arrived, and with it, a fresh opportunity to revitalise our routines and make the most of the great outdoors. As lockdown restrictions ease, we’re all looking forward to stretching our legs a bit more, increasing our exercise time outside, and soaking up the benefits of the warmer weather. Let’s embrace these positive opportunities and strive to make this season one of wellbeing, even in challenging times.

Why Take Your Workout Outdoors?

Exercising in nature offers unique benefits beyond the obvious physical perks. Studies show that outdoor activity can enhance mental health, boost mood, and lower stress levels. And with spring’s warm weather, there’s no better time to step outside and get moving. If you have a backyard or live near a park, use these spaces to your advantage. But if outdoor access is limited, a sun-filled room can also do wonders.

Simple Ideas to Keep Moving This Spring

Not sure where to start? Here are a few easy, enjoyable ways to get active:

Move to Your Favourite Songs
Put on your favourite playlist and let loose. Dancing, even just one song at a time, is an excellent way to get your heart rate up and your mood lifted—no choreography required!

Get Gardening
Mowing the lawn, weeding, or planting new flowers all count as physical activity and help you stay active while enjoying the beauty of spring.

Walk the Dog
If you have a furry friend, make it a habit to take them on a daily walk. Dogs love routine, and so will you once you make this a part of your day.

Walk to the Café
Instead of hopping in the car, consider walking to your local café for your morning coffee. A small change, but it adds extra steps to your day and gives you a breath of fresh air.

Try ‘Exercise Snacks’
Short on time? Try bite-sized “exercise snacks” of 5 or 10 minutes. You’ll be amazed at what you can achieve in a short burst of movement!

Set Small Goals
Aim for realistic, achievable goals. Whether it’s a daily walk or a weekly jog, small milestones help keep you on track and feeling good about your progress.

Need More Inspiration? Try Our Workouts

If you’re looking for a bit of extra motivation, we’ve got you covered. Head to our YouTube channel for simple home workouts with our fitness coach, Ben Jaffe. His routines are designed to make exercise accessible and effective, no matter where you’re starting from.

The Mental Benefits of Staying Active

Remember, exercise is as much about your mental health as it is about your physical wellbeing. Moving your body, in whatever way works best for you, can keep you mentally balanced, reduce stress, and give you a sense of accomplishment. The important part is consistency—keep finding ways to fit movement into your day, no matter how small.

This spring, let’s focus on creating routines that build strength, foster positivity, and remind us of the joy of movement. Happy spring, and enjoy every moment outdoors! ��

At EBR Physio, we’re here to support you in making the most of your spring wellness journey. Our team is dedicated to helping you stay active, strong, and injury-free as you embrace the season. If you're looking for tailored guidance, injury management, or ways to optimise your exercise routine, we can help.

Ready to get started? Book a consultation with one of our expert physiotherapists and let us help you achieve your health and fitness goals. Visit EBR Physio to learn more or schedule your appointment today. Let's make this spring your season of strength! ��

HCF: GLA:D Pilot Program

miriamwynne@ebrphysio.com.au (Miriam Wynne) — Tue, 24 Sep 2024 02:33:24 GMT

HCF funded GLA:D program

Currently HCF are offering a fully reimbursed GLA:D program to their members who meet the eligible criteria. The program will be funded as a Chronic Disease Management Program (CDMP) and no amounts will be deducted from a member’s extra’s limits. This means there is no out-of-pocket cost and you keep all your physiotherapy extra’s limits. This will support early intervention to reduce knee and hip osteoarthritis symptoms and help prevent the need for joint replacement surgery.

Who is eligible?

You must have private health insurance with HCF and:

have held HCF hospital cover for at least 12 months;
have hospital cover which includes joint replacement surgery for at least 2 months;
have premiums up to date;
meet the clinical eligibility criteria.
What are the clinical eligibility criteria?
be 18 years or over
have a diagnosis of symptomatic hip or knee osteoarthritis that is likely to require joint replacement surgery in the upcoming few years (as assessed by a physiotherapist, GP or orthopaedic surgeon)
not have had a total or partial hip or knee joint replacement surgery;
not have participated in the GLA:D program in the previous 2 years;
not have participated in the Osteoarthritis Health Weight For Life program in the previous 2 years.

What does the GLA:D program involve?

The program consists of an initial consult, 12 supervised 1-hour exercise sessions over 6 weeks, 2 education sessions, and a final consult after completion of the exercise program. For further details on the GLA:D program CLICK HERE.

How do I start the HCF fully reimbursed GLA:D program?

You will need to call HCF to see whether you are eligible under your policy.

Once HCF approves your eligibility you will need to book an Assessment consult Item no. 500. (If you have already been assessed by your doctor or specialist to say that you are eligible then you may present this to HCF and may skip this step.)

If you physio believes you meet clinical eligibility they will call HCF on your behalf to discuss.

Once HCF approves the program you wil then be able to book your initial GLA:D assessment.

What to expect during the program?

Once your eligibility is confirmed with HCF, you will complete your initial assessment with one of our GLA:D trained physiotherapists and will be registered with GLA:D Australia. GLA:D Australia, will also contact you to fill out survey information to help indicate your progress in the program and aid in this ongoing research. You will complete 12 physio-supervised 60 minute exercise sessions over 6 weeks, x2 education sessions and a follow up assessment to also review your progress and then advice on what to do next.

Claiming your rebate from HCF

As this HCF program is in a pilot stage, this service cannot be claimed on the spot through HICAPS. This means you will be required to pay upfront for each of the sessions. You will be provided with an invoice including GLA:D specific item codes that you can then claim through the HCF app, online or post. The total amount will be reimbursed by HCF.

Can I still do GLA:D if I don’t meet the criteria?

Yes. Anyone is still eligible to participate or complete the GLA:D program. If you have private health insurance with physiotherapy extras cover you will be able to use this to claim for the program. It just means there is likely some out of pocket costs. You may also use your Health Management Program allowance towards the program.

Are other Private Health Funds offering this?

We haven’t been informed directly of other funds offering this pilot program however we do encourage you to contact your fund and ask them.

A holistic approach to Chronic pain

Fri, 09 Aug 2024 04:48:00 GMT

Physiotherapy has always been devoted to understanding patients’ pain and how to alleviate, manage and prevent it. So, what’s changed?

As the landscape of pain management advances, it is increasingly clear that a multidimensional approach to pain is not just beneficial but necessary.

One of the best ways to manage pain is through a biopsychosocial (BPS) approach. This broader approach means looking at the whole person and using a combination of different strategies to manage pain effectively. We might need to use a mix of medications, exercise, lifestyle modification, diet, relaxation and stress management techniques.

This approach also means you may need help from different health professionals. It’s important to find professionals who take the time to understand you and your unique needs, as not all healthcare providers are familiar with managing chronic pain.

Physiotherapy plays a central role in treating chronic pain as part of a holistic approach to pain management. Your Physio will assist you with coping strategies, both physical and psychological. Your treatment will consist of education and understanding partnered with exercises for strength, range, coordination and balance. Your Physio may liaise with your ‘team’ and direct you to other health practitioners who can help you better understand your condition and improve your everyday activities. Your team may include your local GP, a pain specialist, psychologist and an exercise physiologist.

What exactly is Chronic Pain?

Chronic pain is defined as pain that has persisted for more than three months. It can be anywhere in the body and can start from a serious injury or something quite insignificant. There does not need to be any evidence to prove it exists. It won’t necessarily show up on any imaging or blood tests.

Pain originates in the brain as a protective mechanism, but persistent pain does not always indicate ongoing harm or damage. The brain interprets signals from the body and environment to determine whether we feel pain. The nervous system, or “pain system,” includes many nerves and brain cells.

Chronic pain often results from a hypersensitive pain system rather than tissue damage. This hypersensitivity can be influenced by thoughts and feelings, such as fear or anger. Chronic pain can lead to reduced activity, deconditioning, and increased fear of movement. The goal in managing chronic pain is to shift focus from the initial injury to modifying the brain’s interpretation of danger and calming the pain system.

There are numerous chronic pain conditions including Rheumatoid Arthritis, SLE, Fibromyalgia and Polymyalgia Rheumatica and Chronic Lower Back Pain amongst many others.

Our understanding of the causes and treatment of pain has advanced. Modern approaches to treating low back pain focus on physical activity and encouraging people with low back pain to self-manage their pain and activity. One of the challenges of helping patients is in overcoming a traditionalist approach that relied on dispensing pain medication.

“The brain is responsible for what we feel but doesn’t get it right all the time” – Kal Fried

What does Self-management look-like?

Setting personalized and achievable goals
Creating a pain management plan that incorporates team-based care
Developing your skills and ability to self-manage chronic pain
Reviewing and adjusting your pain management plan regularly.

If you would like to learn more about Chronic pain here are some good resources to get you started:

Learn more and become a painchanger at https://chronicpainaustralia.org.au/painchanger/
Understanding Pain with Mr Brainman- a simple video that helps you understand what current research says about chronic pain – that it’s not a joint or muscle problem, rather a ‘re-wiring’ of the brain perception of itself.
Rethinking persistent pain – Professor Lorimer Moseley explains how pain works and explains new approaches to reduce your pain.
Book: Why does it still hurt? – Science journalist Paul Biegler discusses how the power of knowledge can overcome chronic pain.
The following article and podcast will give you a taste of his book where Biegler talks about his own chronic pain journey and very clearly explains the concept of central sensitisation, where the body creates its own understanding of what is painful.

What is a Sports Physician?

Fri, 09 Aug 2024 04:46:00 GMT

When it comes to managing sports injuries and maintaining peak physical performance, the expertise of both sports physicians and physiotherapists is invaluable. But what exactly is a sports physician, and how do they work in tandem with physiotherapists? In this blog post we take a look at the roles of Sports Physicians and Physiotherapists and the collaboration between these two essential professionals.

Understanding Dry Needling

Fri, 09 Aug 2024 04:43:00 GMT

Understanding Dry Needling: A Treatment We Use at EBR Physio

What is Dry Needling?

Dry needling is a technique we use at EBR Physio to help relieve muscle pain and tension. This treatment involves inserting fine, sterile needles into specific trigger points in the muscles. These trigger points are tight knots or bands that can cause pain, discomfort, or restricted movement. The goal is to release this tension, allowing the muscle to relax and function more effectively.

How Does Dry Needling Work?

The effectiveness of dry needling lies in how it interacts with the muscles, nerves, and blood flow. Here’s a deeper dive into how it works:

Targeting Trigger Points: Our muscles can develop small knots or "trigger points," which are sensitive areas that cause pain or tightness. When a needle is inserted into one of these points, it stimulates the muscle fibres, causing them to contract and then relax. This helps reset the muscle's activity, relieving tension and pain.
Disrupting Pain Signals: The insertion of the needle stimulates the nerve pathways, which can interrupt the pain signals sent to the brain. As a result, your body’s perception of pain from that muscle or area is reduced.
Improving Blood Flow and Healing: The needle insertion encourages increased blood flow to the targeted area, which helps deliver oxygen and essential nutrients to the muscle tissue, promoting faster healing and reducing inflammation.
Triggering the Body’s Natural Pain Relief: Dry needling can prompt the release of endorphins, the body’s natural pain-relieving chemicals, further contributing to pain relief and relaxation.

The History and Evolution of Dry Needling

Dry needling has a fascinating history that has contributed to its widespread acceptance in modern physiotherapy. It originated in the 1940s when Dr. Janet Travell, an American physician, began using injections to treat trigger points in muscles. She discovered that the relief her patients experienced was often due to the mechanical action of the needle itself, rather than the substances being injected. This led to the concept of "dry" needling – using needles without injecting any substances.

Over the decades, dry needling evolved as physiotherapists and healthcare professionals recognised its effectiveness in treating musculoskeletal pain. It has since become an evidence-based treatment method used worldwide and is highly regarded for its ability to relieve pain, improve mobility, and enhance recovery. Today, dry needling is a staple in many physiotherapy clinics, including EBR Physio, where we incorporate it as part of a holistic approach to treatment.

What Can Dry Needling Treat?

Dry needling is versatile and can be used to treat various conditions, including:

Neck and back pain
Headaches and migraines
Shoulder pain (e.g., rotator cuff issues)
Tennis or golfer’s elbow
Hip and gluteal pain
Knee pain (e.g., patellofemoral pain syndrome)
Calf and foot pain (e.g., plantar fasciitis)

It’s particularly effective for muscle-related pain and can be an excellent option for those experiencing chronic pain or stiffness.

Is Dry Needling the Same as Acupuncture?

While dry needling and acupuncture both use needles, they differ in their approach and purpose. Dry needling focuses on releasing muscle tension and relieving pain in specific trigger points, while acupuncture is based on traditional Chinese medicine principles, targeting meridian points to balance energy flow in the body.

Common Myths and Misconceptions About Dry Needling

Despite its effectiveness, there are several misconceptions about dry needling. Let's clear up some of the most common myths:

“Dry needling is the same as acupuncture.”
This is one of the biggest misconceptions. While both involve inserting needles into the skin, they are fundamentally different. Acupuncture aims to balance energy or “Qi” in the body, while dry needling is rooted in Western medicine and focuses on treating muscular pain and dysfunction.
“Dry needling is very painful.”
Most people feel a mild prick as the needle enters the skin, followed by a twitch or cramping sensation when the needle hits the trigger point. Any discomfort is usually brief, and many clients describe it as a slight ache or pressure that quickly subsides.
“It’s only for athletes.”
Dry needling is suitable for anyone experiencing muscle pain, tension, or limited movement, not just athletes.
“It’s not safe.”
When performed by a trained and qualified professional, dry needling is safe. At EBR Physio, our physiotherapists are experienced in this technique, using single-use, sterile needles for every session.
“You only need one session.”
While some people experience immediate relief, chronic or long-standing issues may require multiple treatments for lasting results.

What to Expect During a Dry Needling Session

Our experienced physiotherapists at EBR Physio will assess your condition and identify the trigger points causing your discomfort. Once the treatment begins, you may feel a slight prick as the needle enters the skin, followed by a twitch or mild cramp as the muscle responds. This sensation is a positive sign that the muscle is reacting to the treatment. Sessions are typically short, and most people feel relief shortly afterwards.

How Does Dry Needling Compare to Other Treatments?

Dry needling is just one of many treatment options available for muscle pain and tension. Here’s how it compares to other common therapies:

Massage Therapy: Both aim to release muscle tension, but dry needling allows for more precise treatment, especially in deeper muscles.
Physiotherapy Exercises: Physiotherapy exercises strengthen muscles and improve flexibility. Dry needling complements these exercises by reducing pain and muscle tightness, allowing for greater ease of movement.
Acupuncture: While acupuncture targets energy meridians, dry needling focuses on muscular trigger points, making it ideal for musculoskeletal issues.
Chiropractic Adjustments: Chiropractic care focuses on joint alignment, while dry needling releases muscle tension contributing to joint issues.

By combining dry needling with other treatments at EBR Physio, we provide a comprehensive approach to addressing pain and mobility concerns.

Is Dry Needling Right for You?

If you’re experiencing muscle pain, stiffness, or limited mobility, dry needling could be an excellent option. Our team at EBR Physio can help determine if it’s right for your needs.

Book Your Appointment Today

Ready to try dry needling? Book an appointment with one of our experienced physiotherapists at EBR Physio and take the first step towards a pain-free life. We're here to help you get back to doing what you love!

How is Clinical Pilates different?

Thu, 01 Aug 2024 04:37:00 GMT

Pilates is a widely recognised form of exercise that has become synonymous with core strength, flexibility, and overall body conditioning. With its roots tracing back to the early 20th century, Pilates has evolved into various forms, each offering unique benefits to individuals of all ages and fitness levels. However, not all Pilates is created equal. Two primary forms that often come up in discussions are General Pilates and Clinical Pilates. While they share common principles, their approaches, goals, and outcomes can differ significantly. At EBR Physio, we specialise in Clinical Pilates, which is a more tailored and therapeutic approach to this popular form of exercise.

The Fundamentals of Pilates

Before diving into the distinctions, it’s essential to understand what Pilates is and why it has garnered such a strong following. Pilates was developed by Joseph Pilates in the early 20th century as a method to help injured athletes and dancers safely return to exercise and maintain their fitness. The exercises are designed to strengthen the body's core, improve posture, increase flexibility, and enhance overall body awareness. It’s a low-impact workout that emphasizes controlled movements, concentration, and breathing. Over the years, Pilates has branched into different forms, with General Pilates and Clinical Pilates being two of the most recognised.

General Pilates: A Broader Approach

General Pilates classes are typically what most people encounter when they first explore this form of exercise. These classes are usually conducted in studios, gyms, or community centers and are led by instructors who have undergone Pilates training. The focus in General Pilates is on providing a broad-based workout that targets the core muscles and enhances overall fitness.

Here are some key characteristics

Group Setting:

General Pilates classes are often larger, with participants ranging in number depending on the space available. The group environment fosters a sense of community and motivation, but it also means less individualized attention from the instructor.

Standardized Routine: In a typical General Pilates class, the exercises are uniform across the group, meaning everyone performs the same movements regardless of their individual needs or physical conditions. While this can be effective for general fitness, it might not address specific issues like chronic pain, injury, or postural imbalances.

Instructor Qualifications:

While General Pilates instructors are trained in the method, they may not have a deep understanding of anatomy or medical conditions. Their training focuses on delivering a safe and effective workout but might not extend to modifying exercises for specific health issues.

Accessible to All:

General Pilates is widely accessible and can be a good entry point for those new to Pilates or looking for a comprehensive workout. However, it’s essential to understand that this type of Pilates is more generalized and may not suit everyone, especially those with specific health concerns.

Clinical Pilates: A Tailored Therapeutic Approach

On the other hand, Clinical Pilates is a more specialized form of Pilates that is integrated into physiotherapy. It is designed to address specific physical conditions and is often used as part of a rehabilitation program. At EBR Physio, our Clinical Pilates sessions are conducted by physiotherapists who have undergone additional training in Clinical Pilates.

This specialised approach offers several distinct advantages:

Individualised Assessment:

One of the most significant differences between General and Clinical Pilates is the initial assessment. Before starting a Clinical Pilates program, our physiotherapists conduct a thorough assessment to understand your medical history, current physical condition, and specific goals. This ensures that the exercises prescribed are tailored to your unique needs, whether you’re recovering from an injury, managing a chronic condition, or aiming to improve your physical health.

Personalised Exercises:

Based on the initial assessment, exercises in Clinical Pilates are personalised. This means that each session is designed to address your specific issues, whether it’s improving core stability, enhancing joint mobility, or reducing pain. The exercises can vary from person to person, even within a small group setting, ensuring that you’re getting the most out of each session.

Small Group Classes:

Clinical Pilates classes are intentionally kept small, often with a maximum of four participants. This allows the physiotherapist to give more individualized attention and ensure that each exercise is performed correctly. The small class size also makes it easier to monitor progress and make adjustments as needed.

Rehabilitation Focus:

Clinical Pilates is often used as a physiotherapy treatment technique. It’s particularly beneficial for individuals recovering from surgery, injury, or those with chronic pain. The exercises are designed not only to improve fitness but also to aid in rehabilitation by promoting proper movement patterns and strengthening muscles that may have been weakened due to injury or surgery.

Health Insurance Rebates:

Another practical advantage of Clinical Pilates is that it may be claimable under private health insurance if you have ‘Extras Cover.’ This makes it a cost-effective option for those looking to integrate therapeutic exercise into their health and wellness routine.

Which One is Right for You?

Deciding between General Pilates and Clinical Pilates depends largely on your individual needs and goals. If you’re generally healthy, looking to improve your fitness, and enjoy the camaraderie of a group class, General Pilates might be a good fit. However, if you have specific health concerns, are recovering from an injury, or prefer a more personalized approach, Clinical Pilates is likely the better choice.

At EBR Physio, we believe in the power of Clinical Pilates to transform your health and well-being. Our expert physiotherapists are dedicated to helping you achieve your goals through tailored exercise programs that consider your unique needs. Whether you’re new to Pilates or a seasoned practitioner, our Clinical Pilates sessions can provide you with the support and guidance you need to improve your physical health safely and effectively.

Conclusion

Both General Pilates and Clinical Pilates offer substantial benefits, but they cater to different needs. Understanding these differences can help you make an informed decision about which type of Pilates is right for you.

At EBR Physio, we’re here to guide you every step of the way, ensuring that you receive the most appropriate and effective care. If you’re interested in learning more about our Clinical Pilates classes or want to schedule an assessment, don’t hesitate to contact us . We’re here to help you on your journey to better health and wellness.

Check out our timetable of classes

Can Stress Affect My Pain?

Tue, 30 Jul 2024 03:52:20 GMT

Focus: Can Stress Affect My Pain?

A common fear for patients when discussing pain is the idea that their symptoms are 'all in their head' or that they won't be believed either by friends, family, therapists or workplace. This fear can be worse when there appears to be no obvious cause for their pain or it has been present for a long time.

What is pain?

Many of the models used in the past to explain pain lead us to believe that the intensity of pain will always be proportional to the severity of an injury. The experience of pain is always real and usually distressing. However, pain is a warning system used by our nervous system to alert us to danger, not a direct indicator of damage done. This is a subtle, yet important distinction meaning that the experience of pain can be affected by many different factors and not exclusively tissue damage.

How can stress impact pain?

Part of the role of your nervous system is to sort through a huge amount of sensory input and interpret it in a meaningful way. When pain is considered to be a serious threat to the body, the intensity of the pain will be worse.

This can happen in many situations, for example:

The source of the pain is not well understood, leading to fear that the pain might be something very serious.
The nervous system is in a state of hyper-arousal, such as when you are stressed or tired.
The pain or injury could have a significant impact on your quality of life, career, relationships or hobbies.
The injury occurred through a traumatic event such as a car accident.

What does this mean for my treatment?

Along with all our more traditional treatments, we also know that stress reduction strategies, mindfulness and addressing any emotional trauma associated with pain can all help to aid recovery and improve quality of life. Your physiotherapist is a great person to speak to about pain management strategies so you can get the most out of your life while dealing with long-term pain.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Staff spotlight: Av Kumar

Wed, 03 May 2023 07:48:00 GMT

Whether he’s working with his high performance sporting team or his regular patients Av is dedicated to providing treatment that helps everyone achieve their personalised goals. Av tailors programs to maximise their health, comfort and abilities.

Are you prepared for winter?

Fri, 28 Apr 2023 04:33:00 GMT

Sometimes the cold weather and darker, shorter days have us favouring a movie on the couch over our usual exercise routine . Exercise in winter is probably the best medicine for overcoming the winter blues. A better approach may be to change up your exercise routine to accommodate the weather and how you're feeling on the day.

Inspiring People: Jan

Thu, 08 Dec 2022 00:34:00 GMT

Getting back to being your best – Inspiring People
Jan has been a patient of over many years and has recently completed the first GLA:D® education and exercise programme conducted at EBR Physio. We chatted to Jan to find out how it went.

Why did you decide to do the GLA:D® programme?
Jan: I knew I needed to have a knee replacement so I did the GLA:D® programme as the final stage of preparation pre-surgery.

Was there anything in the programme that surprised you?
Jan: The exercises were similar to those I had done as part of my physio sessions previously with a few new ones. The ‘sliders’ which we used were new to me.

How did you find the sessions?

Jan: the sessions were good, the corrections given by the physio, Lea were excellent. I also enjoyed being challenged by the progression of exercises .

Did you notice any differences, before and after doing the programme?
In what ways?

Jan: Definitely, at the beginning I wasn’t able to get through the set exercises and by the end of the 6 weeks not only could I complete the exercises, but my speed improved. I regained strength which was lost through pain and lack of movement. There was also an improvement in my range of movement.

Would you recommend the programme to others with knee or hip concerns?

Jan: I already have! The GLA:D® programme also made a difference to my recovery. My GP was very impressed with how well I was moving post surgery.

Visit the GLA:D® page on our website to find out more details about the programme.

Self-Care

Wed, 07 Dec 2022 08:54:00 GMT

Following on from the previous two years 2022 has left many of us many of us feeling depleted, mentally exhausted and racing to “catch up”. This has made a huge impact in all areas of our lives… work, school and our overall wellbeing So let’s take time over the holiday period to recharge and develop a ‘self-care plan’ to enhance our health and wellbeing. Self-care may include exercise, reading, meditation, disconnecting from technology, or talking with family and friends.

GLA:D® program at EBR Physio

Wed, 17 Aug 2022 12:39:00 GMT

We are very excited to announce that we are now offering the GLA:D® Australia education and exercise program to our clients. This unique six-week program has been developed to help participants develop skills to better manage their hip and/or knee pain or symptoms of Osteoarthritis

Healthy Bones Week

Wed, 17 Aug 2022 12:29:00 GMT

Healthy Bones Action Week is aimed at encouraging Australians to think about their bones and remind them of the key steps to maintain good bone health, eating calcium-rich foods, well, exercising and getting some safe sunshine for vitamin D. Exercise plays a vital role in maintaining bone health at all stages of life, building bone strength during childhood and adolescence, maintaining muscles and strong bones as adults and reducing bone loss as we age.

Inspiring People: Nicole

Thu, 19 Nov 2020 01:58:00 GMT

Nicole first came to EBR during the hard lockdown in Melbourne. Having suffered a stroke some time ago Nicole is no stranger to physiotherapy and rehabilitation. Nicole recently underwent ground-breaking reconstructive surgery to improve her ability to walk. When Nicole started her rehab journey at EBR she was in a boot, using a crutch and […]

Inspiring People: Leonie

Thu, 22 Oct 2020 02:03:00 GMT

Getting back to being your best – Inspiring People
Leonie has been a patient of ours for many years. She has been attending one on one weekly exercise sessions for the past year and has continued these all the way through lockdowns via Telehealth. Because Leonie has been such a superstar we chatted with her to see what inspires her:

What brought you to EBR Physio?
Leonie: I was already attending EBR Physio for hands-on treatment but doing my exercise elsewhere. I didn’t realise that I could also do my one on one exercise sessions with my physio.

Tell us about your telehealth experience
Leonie: After we ironed out the initial technical/Internet hiccups it has been fantastic. I have been able to seamlessly continue my weekly exercise with my swiss ball, weights and exercise band. I have enjoyed the variety of exercises that can be done using simple equipment. When I felt sore I was able to show Michael which area it was and was able to tailor our sessions to adapt accordingly. Michael’s friendly personality and lovely banter have made my telehealth experience most enjoyable.

Getting back to Exercise Safely

Mon, 29 Jun 2020 12:00:00 GMT

During COVID many of us have worked from home and except for walking and cycling, we’ve been unable to go to gym or group exercise classes . During this time I know many of you have logged on to our free online exercises each week with myself via Zoom.

From the week beginning 22nd of June, we are recommencing our group exercise classes and many of you will be returning to the gym and perhaps sport training sessions. The risk is that many of us will go too hard too fast. All of us need to gradually build up the level that we were at three months ago. Certainly, in our EBR classes, we will be mindful of starting gently and listening to our bodies.

If you are returning to the gym you will need to decrease your previous weights by 30-40% and gradually increase. At EBR Physio we can guide you with a return to exercise and sport/training plan. We can help you with a preventative exercise and stretching programme and help nip any of those overused, overload and injuries in the bud.

Additional Resources:

Australian Physiotherapy Association

With gyms across the country beginning their return to normality, you might find yourself with an unwelcome injury if you go too hard, too early.

The Age

How to return to the gym without injuring yourself

Australian Physiotherapy Association
APA Sports Physiotherapist Julie Campbell, MACP, notes that getting your technique checked, slowing it down and dropping the weights for a bit will go a long way towards aiding your healthy return.

How do Classes work at EBR Physio?

Mon, 29 Jun 2020 02:06:00 GMT

What is Physio Exercise?

At EBR Physio we run small group physio-led exercise classes which are an effective way to
rehabilitate injuries, strengthen your body and stay fit. They are designed to keep you on track to
recover 100% from your injury and keep you there. Once your physio has got you back to your
sport/activity/work classes will help you stay motivated to be your best.

All classes are conducted by Physiotherapists & are claimable through private health insurance
extras. Our classes are also completely covered by WorkCover, TAC + DVA.

Class structure

Classes are conducted in our gym and may include upper and lower body strength exercises,
stretches and balance work. A combination of equipment is utilised including; mats, Pilates
reformer, trapeze, fit-ball, foam roller, band +weights, all tailored to your specific needs.
There is a maximum of 4 people per class and they run for 45 minutes

What to wear/bring?

How to get started?

At EBR Physio we personalise your exercise program taking into consideration any previous
injuries or conditions.

Before joining a group class you will need to have an initial assessment for the physio to assess
your physical and medical health. They will discuss goals and expectations and also ensure that you
grasp the principles of the exercises and are performing movements correctly.

Individualised exercise

Physio Exercise is suitable for people of all age groups and fitness levels as it is low-impact and is
closely supervised and instructed by your physio. Each session is tailored to individual body,
goals and needs making them safe and appropriate for everyone.

To go ahead and book a preliminary session go to: Book Now

To see our current Group Exercise Timetable click HERE

To read more about Group Exercise, in General, click HERE

Age is just a Number

Tue, 12 Mar 2019 22:58:39 GMT

Just because You’re 60+, it doesn’t mean you should be suffering from chronic pain!

Hitting your 60s is an incredible milestone, but it doesn’t mean you have to accept chronic pain as part of the journey. In fact, age should never be a barrier to living a life full of movement and vitality. The good news? With targeted exercises, you can manage pain effectively, stay active, and even slow down the ageing process. Here’s how.

Why You Don’t Have to Live with Pain

Many people over 60 believe that pain is a normal part of ageing, but this simply isn’t true. Often, chronic pain results from lifestyle factors such as inactivity, poor posture, or muscle weakness, rather than age itself. The human body is designed to move, and regular exercise can make a world of difference in managing pain and maintaining your quality of life.

The Power of Targeted Exercise

Targeted exercises are specific movements designed to address the areas of your body that are experiencing pain or discomfort. They focus on strengthening muscles, improving flexibility, and increasing mobility, which helps reduce pain and prevent further injury. Here are some key benefits:

Reduces Joint Pain: Strengthening the muscles around your joints takes the pressure off them, which can significantly reduce pain.
Increases Flexibility: Stretching exercises improve your range of motion, making everyday movements easier and more comfortable.
Boosts Strength: Building muscle strength supports your body, improves posture, and reduces strain on your joints and bones.

Slowing Down the Ageing Process

Exercise not only helps with pain relief but also has fantastic anti-ageing benefits. Regular physical activity can help you maintain muscle mass, improve balance, and boost cardiovascular health, all of which contribute to a more youthful, active lifestyle. This means you’ll be able to continue doing the things you love – whether it’s gardening, playing with the grandkids, or going for a morning walk – without being held back by pain.

Top Exercises for People Over 60

Walking – A low-impact activity that’s easy on the joints and perfect for maintaining cardiovascular health.
Yoga – Great for improving flexibility, strength, and mental relaxation.
Strength Training – Using light weights or resistance bands helps maintain muscle mass and bone density.
Swimming or Water Aerobics – Perfect for those with joint pain, as the water supports your body and reduces strain.
Pilates – Focuses on core strength, posture, and flexibility, making it ideal for relieving back pain.

How to Get Started Safely

If you’re new to exercise or haven’t been active in a while, it’s essential to start slowly. Consult with a healthcare professional or a physiotherapist who can create a tailored exercise plan that suits your needs and abilities. They can guide you through exercises that will benefit your body without causing additional pain or discomfort.

Don’t Let Pain Hold You Back

Chronic pain doesn’t have to be your new normal just because you’re 60+. Targeted exercises can be incredibly effective in relieving pain, increasing mobility, and giving you the energy to stay active and healthy. So, take the first step towards a pain-free, more active life today – your future self will thank you! Contact us

Treating Injuries with Tape

Tue, 12 Mar 2019 22:56:39 GMT

This is a subtitle for your new post

Kinesiology tape, also known as kinesio tape, is a stretchy, elastic tape that is almost identical to human skin. It can help you treat a wide range of sports injuries and control inflammatory conditions.

Physio during Pregnancy

Tue, 12 Mar 2019 22:53:36 GMT

This is a subtitle for your new post

Your pregnant body goes through a lot of changes in a short period of time. Physiotherapy can help you with a thorough assessment of your posture, pelvis, pelvic floor and abdominals, and give you pointers on how to get feel like yourself again.

Treating Swimmers

Tue, 12 Mar 2019 22:51:54 GMT

Blog posts are a great way to get recognized within your community and share your voice. Here are the top 10 reasons you should love writing blog posts.

While swimming remains one of the most injury-free sports around, swimming injuries do happen, due to repetition and other factors. Treating injuries early, before they become serious, is critical for ensuring that you can continue doing the sport you love.

Staying active in your 40s and beyond

The niggle that hasn't settled

The niggle that hasn't settled

Why injuries spike in January to March and what to do about it

Why does this happen?

1. Accumulated load

2. Posture shifts back to desk mode

3. Stress load builds

The encouraging part? These are usually very manageable when addressed early.

What to do instead?

How to reduce your risk heading into March

The bottom line

Building confidence before and after surgery or injury

Building confidence before and after injury or surgery

Why confidence matters

Understanding the psychology of confidence

Consistency leads to results

Preparing before surgery

How prehab builds confidence

What a typical prehab plan looks like

Rebuilding trust after surgery

The early stages of recovery

What a typical rehab plan looks like

From recovery to resilience

Why rehab doesn’t stop when pain settles

The bigger picture

Where EBR fits in

Continuing your care after specialist treatment

Key takeaways

FAQs

Call to action

Knee Pain: How Physio Helps at Every Age and Stage

Who gets knee pain? Everyone! Just in different ways.

How can your physio help your knee pain?

Can physio help you avoid surgery or pain medication?

What about kids and teens?

What about older adults?

Your next step

FAQS

Staying active in your 40s

Staying active and avoiding injury in your 40s

Staying active in your 40s (and beyond) is one of the best things you can do for your health, mood and long-term independence. . A few smart habits can make all the difference between enjoying your workouts and managing an annoying injury.

Get Fit for the Slopes

Snow sports are a great winter activity but it's important to prepare your body to avoid injury.

Stay Steady This Winter: How Exercise Can Help Prevent Falls

When winter hits and we move less, the risk of falls goes up. Staying active helps keep you steady.

Why Are Falls More Common in Winter?

How Exercise Helps Prevent Falls

Best Exercises to Build Strength and Balance

Tips for Staying Safe While Exercising

Seek Help Before a Fall Happens

One-on-One Physio Exercise

Small Group Physio-Led Exercise

Final Thoughts

Pilates vs Weight Training - which one is best?

Pilates vs Weight Training - which one is best?

1. Resistance Used

2. Core & Stability Focus

3. Flexibility & Mobility

4. Injury Prevention & Rehabilitation

Who May Benefit from Pilates?

Who May Benefit from Weight Training?

Which One is Best for You?

4 reasons why your physio might recommend pilates

4 Reasons your physio might recommend pilates

Stay on track and keep motivated with PhysiApp

Stay on track and keep motivated with PhysiApp

�� Stay on Track & Stay Motivated with PhysiApp

�� Professional Videos at Your Fingertips

⏰ Never Miss a Session

�� Support When You Need It

Using PhysiApp is as Easy as 1-2-3:

Unlock Your Strength with PINC Cancer Rehab

Unlock Your Strength with PINC Cancer Rehab

What is PINC?

How Does Cancer Impact the Body?

What Does the PINC Program Involve?

Accessibility and Cost

Spring into Action: Embrace the Outdoors for Your Health and Happiness

Why Take Your Workout Outdoors?

The encouraging part?
These are usually very manageable when addressed early.