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.

If you've ever experienced a dull, aching pain around or behind your kneecap—especially when going up or down stairs, squatting, or sitting for long periods—you might be dealing with Patellofemoral Pain Syndrome (PFPS).

One of the most overlooked aspect of surgery preparation, in my opinion, is pre-operative rehab. While it may seem like something for post-surgery, pre-operative rehabilitation can play a vital role in enhancing the outcome of your surgery and ensuring a smoother, and possibly even a faster recovery.

Tennis elbow, also known as "lateral epicondylitis", is an overuse injury of the common extensor tendon in your elbow. This blog post talks about what it is and how to manage it.

Incorporating Pilates into your routine can provide unique benefits that enhance your running game. In this blog post, we'll explore why Pilates is a perfect complement to running and how it can help you become a stronger, more efficient runner.

As a physiotherapist, I work with a lot of runners, and quite quickly I started to wonder if maybe it was time for me to give it a go myself.

You might have thought to yourself “Am I ready to start training for a triathlon?” It is quite a daunting test of physical and mental endurance but with a solid block of training it can become an incredible feat that leaves you wanting more.

As a runner, your body is constantly subjected to repetitive motion and impact and alongside that we are also progressively overloading it. Whether you're sprinting, jogging, or tackling hills, your muscles, joints and ligaments work hard to not only propel you forward but to help keep you upright and stable. To keep your performance at its peak and help prevent injuries, incorporating some mobility exercises into your routine is a quick and easy way to combat the strain we put our bodies through. 

Consulting a physiotherapist before starting triathlon training can be a great way to prevent injuries and optimise your performance. Here are some key situations when you should consider seeing one: