December is here!! Warmer weather, Christmas catch-ups, extra food, late nights, and a calendar that fills up faster than your inbox. It’s a fun time of year, but it can also be the time when niggles flare up, routines disappear, and good habits slip.

Rehab can feel confusing, especially when you’re dealing with pain, injury, or frustration about how long things take to improve. There’s a lot of conflicting advice out there, and it’s easy to fall into habits that slow progress without realising it.

Shin Splints, also known as Medial Tibial Stress Syndrome, is a common overuse injury in the lower leg.  Shin splints often refer to pain along the inside of the shin bone (the tibia). Pain is aggravated with activity and can persist activity has stopped.  It ofter appears in running and jumping based sports and activities such as dancing, military training, and running.

Your body and mind are closely linked, and one often-overlooked factor in both injury prevention and recovery is stress.

The marathon takes a toll on every system in the body, from muscles to tendons, joints, energy stores, even your immune system. That’s why the days and weeks after the race are just as important as the training that led up to it.

Finding the balance between strength, training load, and recovery.

If you’re at the desk from 9-5, your body is paying the price. Prolonged sitting contributes to stiffness, reduced circulation and a higher risk of back and neck pain. We break down what happens to your body and more importantly, what you can do about it.

Injured and can’t run? Jess shares how swapping your sneakers for goggles and can keep your fitness on track Swimming isn’t just time in the pool, with the right approach it can mimic the cardio load while protecting joints and giving you time to heal.

Pregnancy comes with many unexpected changes, and rib pain can be one of them. Jade explains why it happens, what’s contributing to it and simple ways physio can help!

Sometimes, despite the best preparation, injury, illness, or unforeseen circumstances can mean race day doesn’t go to plan. Missing an event you’ve trained for can feel incredibly frustrating — but it doesn’t mean your hard work is wasted.

Here are 5 key lessons from the 42.2km that taught me more than just how to suffer in style.

You’ve crossed the finish line (and maybe smashed or been smashed by Heartbreak Hill in the process), now what?

How do hormonal changes during perimenopause affect our musculoskeletal system? What this means for us as women, and what other conditions we might be at greater risk for. I’ll also share how physiotherapy can play a vital role in both prevention and recovery.

When it comes to triathlon training, most athletes focus on building endurance and refining technique across the three disciplines: swim, bike, and run. But one crucial element that often gets sidelined, especially for the swim leg, is strength training.

Whether you’ve been sidelined by an injury, taken time off due to life’s busy schedule, or just had a break from running - the question we hear most in the clinic is:
“When can I run again?”

At Balance in Motion Bondi, we treat runners of all levels. One common thread? The runners who include strength training are the ones who recover faster, run stronger, and stay injury-free longer.

Shoulder pain is one of the most common complaints we see at Balance in Motion Physiotherapy Bondi. Whether it’s a dull ache that’s been hanging around for months, a recent strain from sport, discomfort at your desk, or pain when lifting at home or during a workout — it can be frustrating, limiting, and mentally draining.

In this post, we’ll explain what frozen shoulder really is, why it happens, what to expect, and how to manage it in a way that puts you in control.

Cycle syncing is the practice of aligning your workouts, nutrition, and lifestyle habits with the different phases of your menstrual cycle. It’s gained significant popularity — especially on platforms like TikTok and Instagram — as more women explore how hormonal shifts might influence performance, recovery, and motivation.

A structured training block for an Ironman or half-Ironman can span 12 to 24 weeks, blending periods of volume, intensity, and crucially recovery. But one of the most common pitfalls I’ve seen, especially among time-crunched age-groupers, is the temptation to work too hard too early in their training program, mistaking fatigue for progress.