The Power of Breath in Labour: Why It’s More Important Than You Think
When preparing for labour, many women focus on positions, exercises, or pain management techniques, but one of the most powerful tools is often overlooked: your breath. Breathing isn’t just a way to get through contractions, it’s a central part of how your body regulates tension, hormones, and pressure during birth. Why Breathing Is Often Misunderstood…
Undertraining or Overtraining?
At SquareOne we have a lot of physios who have worked with elite endurance athletes. Within this population, one thing stands out above all else: their discipline. But it isn’t just about how hard they push themselves. It’s also about understanding the importance of rest and managing the right training load. Elite athletes are incredibly…
Biking: Common Injuries and How to Avoid Them
I’ve been surrounded by bikes for as long as I can remember. From riding push bikes as a kid to competing on motorbikes nationally and internationally, cycling has always been a huge part of my life. Over the years, I’ve chased goals, represented Australia overseas, and pushed myself in ways that taught me how to…
Aging Gracefully in Ballet: Essential Tips From Expert Chelsea
Ballet is a lifelong passion for many dancers, but as we get older, our bodies don’t always move Ballet as an adult is just as beautiful and rewarding as it is when you’re younger, but the body changes over time, and it’s important to understand what that means for your training and injury prevention. Flexibility…
Pelvic Girdle Pain in Pregnancy | Why Your Hips Are Acting Up
Pregnancy comes with a lot of changes, and your hips and pelvis are no exception. Pelvic girdle pain (PGP) and back aches are super common, but here’s the thing: your pain isn’t the same as a 50-year-old man with sore hips. Your body is doing something amazing, and sometimes that comes with a little (or…
Reuben the Runner: Why Lived Experience Changes How He Rehabs Runners
Runners are a unique breed. They love routine, they love numbers, and they really love running. Tell a runner they need to stop completely and you might not see them again. That understanding is exactly why Reuben connects so well with runners. He is not just treating runners, he is one. How Reuben First Got…
Small Groups, Big Results | Why Individualised Progression Matters
When recovering from an injury, choosing the right exercise approach can be just as important as the exercise itself. Many people wonder whether they should stick to a gym routine, join a regular Pilates class, or try something more specialised like physio-led clinical Pilates. While gyms and group classes have their benefits, clinical Pilates offers…
Why Most People Stop Rehab Too Early
When you’re recovering from an injury, it’s easy to feel like you’re “done” as soon as the pain disappears or your movement feels normal again. But here’s the thing, just because you can walk without pain doesn’t mean your body is truly ready to go back to sport, exercise, or high-demand activities. This is where…
Breastfeeding, Posture, and Pain: A Physio’s Guide to Doing It Without Wrecking Your Body
Breastfeeding is often talked about in terms of latch and supply, but almost nobody warns new mothers about what it does to the rest of the body. Research on nursing mothers consistently shows high rates of neck, shoulder, upper back, low back, and wrist pain linked to feeding posture and repetitive load, not to anything…
How A Love Of Dance Led Zoe to Discover the Power of Physio
I’ve been dancing for as long as I can remember. From the age of four, the studio became my second home. Over the years, I moved through ballet, jazz, and contemporary, building up to around 13 hours of training each week. Competing in annual performances and exams was thrilling, and I loved every moment of…