Huge news in the research world! The American College of Sports Medicine (ACSM) has just released its updated guidelines for exercise and strength training and they're packed with exciting changes. This is the first update in 17 years, so it's a big one.

If you've attended physiotherapy before, you've probably noticed your physio sends you home with some exercises to do between sessions. You might wonder — why bother, when I already feel so much better after my appointment?

The truth is: those exercises are just as important as the hands-on treatment you receive in the clinic. Here's why.

As a runner and a physio who works with runners at every level, here's what I recommend to help you arrive at the start line feeling strong, healthy, and confident.

Knee pain is one of the most common reasons cyclists present to the clinic. Unlike acute crashes or traumatic injuries, knee issues on the bike usually creep in quietly, a niggle after longer rides, discomfort on hills, or pain that only appears once training volume increases. Left unchecked, these symptoms can quickly become ride-limiting.

A lot of things can matter when it comes to injury but there’s one factor that outweighs almost everything else, Load management.

While both static and dynamic stretching both play an important role in a well rounded  exercise routine it is important to understand when to do one verse the other and how they differ.

Every January we see the same pattern, people motivated to “do better,” but frustrated that their body hasn’t caught up with their intentions, even after “resting” over silly season. More often than not, it’s not because they haven’t tried hard enough.

It's not hard to see that cycling is following a similar trajectory that running is. Looking at Centennial park and the hills around the Eastern suburbs, IT IS BOOMING. The roads are nearly as full as the local coffee shops. So I wanted to do a blog series on some of the things I see in the clinic that are known to keep people off the bike.

Pain is one of the most misunderstood signals in the body.
Many people assume pain automatically means damage but in reality, pain is far more complex than that. Understanding how pain works can change how you move, train, and recover and often helps people get better faster.

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.