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…
More Than Strapping: Inside the Week of a Shute Shield Physio
People picture a physio with a massage table. The reality is that the biggest parts of this job are decision-making and communication, triaging injuries, planning return-to-play timelines, translating clinical information into something a coach can build a game plan around, and just as importantly, making sure players understand their injury, their plan and exactly where…
Back to the wall: why wall sits are worth the burn
Back to the wall: why wall sits are worth the burn Did you know? Wall sits are one of the simplest exercises you can do, but they are incredibly effective at building lower body strength and endurance. All you need is a wall and a little determination! If you’ve ever tried a wall sit, you’ll…
Getting Back to Sport Postpartum | Why a Strategic Approach Matters
After having a baby, many women are itching to get moving again. Maybe running is your therapy, lifting is calling your name, or you just want to get back on the field with your team. That excitement is exactly what we love to see. But postpartum, your body is still recalibrating. Jumping straight back into…
Men vs Women: How Pelvic Floor Anatomy Differs and Why It Matters
When we talk about pelvic floor health, it’s important to recognise that men and women are not just “smaller or larger versions of each other.” While the pelvic floor serves similar essential roles in both sexes, supporting internal organs, controlling bladder and bowel function, and contributing to core stability, there are subtle but important anatomical…
Hormones, Health, and Menopause: What Every Woman Should Know
Menopause is often spoken about like it’s a single event, a switch that flips at 50. The reality? It’s far more gradual, and it affects every woman differently. Understanding what’s happening in your body can make a huge difference in how you feel, move, and stay strong through this stage of life. The hormone players: …
Fuel your body: what to eat to support strength and bone health
If you’re participating in our ONERO program, you’re already taking an important step towards improving your bone health, building strength, and reducing your risk of falls and fractures. But did you know that what you do outside of your exercise sessions can have a significant impact on your results? Exercise provides the stimulus for your…
Early Warning Signs of Bone Stress Injuries and Why Load Management Matters
Bone stress injuries can creep up on anyone, even experienced athletes. Many people ignore subtle signs until pain becomes severe. Understanding these early warning signals is key to preventing more serious problems. Here we can see an example of a hip bone stress injury from our very own expert physio Emma. Spotting the early signs…
Top Push-Up Tips: from your Physio
Push-ups are a great bodyweight exercise for building upper body and core strength. The key is choosing the right level for your body and keeping the movement controlled. 1. Set your body like a plank Keep your head, ribs, hips and heels in one straight line. Try not to sag through your lower back or…