Understanding Shoulder Pain After Surgery: Causes, Treatments and Recovery
Shoulder pain after surgery is a common experience for many patients, especially those recovering from shoulder-related procedures like rotator cuff repairs, shoulder reconstructions, or laparoscopic shoulder surgeries. While it’s normal to feel some discomfort during recovery, it’s essential to understand the causes behind the pain and how you can manage it effectively. In this blog, we will dive into the common causes of shoulder pain after surgery, offer helpful tips for recovery, and explore how physiotherapy can help speed up healing. Common Causes of Shoulder Pain After Surgery After surgery, shoulder pain is often due to a combination of factors, including the body’s natural healing process and the trauma from the procedure itself. Here are a few common causes: While pain in shoulder after the surgery is expected, it should gradually decrease over time. If the pain persists or worsens, further evaluation may be necessary. Types of Shoulder Pain After Surgery Pain in the shoulder can vary depending on the type of surgery performed and the individual’s recovery process. Here’s a breakdown of different types of pain you might experience: Understanding the different types of pain in the shoulders after surgery helps you manage your recovery more effectively. Shoulder Tip Pain After Surgery Shoulder tip pain after surgery is a specific type of discomfort that many patients report, especially after laparoscopic procedures. The pain often feels sharp or localized around the upper portion of the shoulder and may be referred from the abdominal area. If shoulder tip pain after surgery persists beyond the initial recovery phase, you should consult your doctor. Why Does My Left Shoulder Hurt After Laparoscopic Surgery? Laparoscopy is a minimally invasive surgery technique that involves inserting a camera and tools through small incisions. While it’s less traumatic than traditional surgery, shoulder pain after laparoscopy is a common side effect. If shoulder pain after laparoscopic surgery lingers for an extended period, it’s crucial to talk to your surgeon about further treatments. How Long Does a Sore Shoulder After Surgery Last? Sore shoulder after surgery is common and typically improves within a few weeks as the body heals. However, the duration of soreness can vary depending on: It’s important to follow your physiotherapist’s instructions for exercises and recovery techniques to minimize soreness and accelerate healing. Managing Pain in the Shoulders After Surgery Managing pain in the shoulders requires a balanced approach that combines rest, professional treatment, and home care. Here are a few tips: By incorporating these techniques, you can effectively manage sore shoulders after surgery and ensure a smoother recovery process. Rehabilitation and Treatment Options for Shoulder Pain After Your Surgery Post-surgery rehabilitation is essential to achieving full recovery. Physiotherapy can make a significant difference in the speed and quality of your recovery. Here’s how: At Invigor Health, we specialize in post-surgical rehabilitation, providing personalized treatment plans to help you recover faster and with fewer complications. When to Seek Professional Help for Shoulder Pain After Surgery While some discomfort is normal, there are certain red flags that indicate you should seek immediate professional help: If you experience any of these symptoms, consult your physiotherapist or surgeon immediately. FAQs Why does my shoulder hurt after surgery? Shoulder pain is often caused by inflammation, muscle tension, and joint stiffness as the body heals from surgery. In some cases, nerve irritation can also lead to pain. Can physiotherapy help with shoulder pain? Yes! Physiotherapy plays a crucial role in alleviating shoulder pain after surgery by improving strength, flexibility, and range of motion. How long will it take for shoulder pain to go away after surgery? The duration of shoulder pain varies depending on the type of surgery and individual healing factors. Typically, pain should improve over a few weeks. What are some exercises to reduce shoulder pain after surgery? Some effective exercises include gentle stretches, range-of-motion exercises, and strengthening exercises, all guided by a professional physiotherapist. By incorporating these strategies and seeking the right professional care, you’ll be on your way to a full recovery. Shoulder pain after surgery is manageable, and with the right approach, you can get back to living pain-free. Summary After Surgery, Shoulder pain is common, but understanding the causes and knowing how to manage it can help make your recovery smoother and more effective. By following the right rehabilitation strategies and seeking professional help when necessary, you can reduce pain, regain mobility, and return to your normal activities. If you’re struggling with post-surgical shoulder pain, don’t hesitate to book a consultation at Invigor Health. Our team specializes in post-surgical rehabilitation, offering personalized treatment plans to help you recover effectively.
What is Medicare ? Is Physio Covered by Medicare?
Medicare is the national health insurance system in Australia. It ensures that healthcare is affordable for all Australian residents. Medicare covers a wide range of services, including GP visits, hospital treatments, and certain allied health services like physiotherapy. However, to access physiotherapy services through Medicare, certain conditions must be met. You’ll need a referral from a GP, and it must be for specific health issues, such as chronic pain or post-surgical rehabilitation. Medicare works in partnership with private health insurers to provide comprehensive coverage for Australians. However, to access Medicare rebates for physiotherapy services, certain criteria must be met, including a valid EPC plan or CDM plan from your GP. Medicare Plans and Physiotherapy: How Does it Work? Medicare offers rebates for physiotherapy under two main plans: Both plans require a referral from your GP. Once your GP assesses your condition and confirms that physiotherapy is necessary, they will provide a referral under the EPC or CDM plan, allowing you to access medicare rebates for physiotherapy. How Does Invigor Health Assist with Insurance Claims for Physiotherapy? At Invigor Health, we make it easy for you to access Medicare-funded physiotherapy services. Here’s how we support you: At Invigor Health Bondi Junction & Maroubra, we ensure a seamless experience for Medicare claims, whether you need in-person physio or Telehealth consultations. By utilizing HICAPS, we simplify the claims process, allowing you to focus on your recovery instead of paperwork. Eligibility for Physiotherapy Services Under Medicare Not everyone automatically qualifies for Medicare-funded physiotherapy. Here’s how you can ensure you’re eligible: Eligibility Criteria: Once you have your EPC plan or CDM plan in place, you can access up to 5 physiotherapy sessions per year. Additional sessions can be covered through private health insurance. Does Private Health Insurance Cover Physiotherapy? While Medicare provides coverage for a limited number of physiotherapy sessions, private health insurance can offer additional benefits. Here’s how it compares: Private Health Insurance: At Invigor Health, we accept all major private health insurance providers and help you process claims quickly and easily, reducing your out-of-pocket costs. You can use private health insurance to cover ongoing physiotherapy sessions after your Medicare-funded sessions are used up. Frequently Asked Questions Is Physio Covered by Medicare? Yes, physio services are covered by Medicare for eligible patients under certain conditions. Physiotherapy isn’t entirely free under Medicare. However, Medicare rebates can significantly reduce the cost, especially if you’re eligible for an EPC plan. How Many Physical Therapy Sessions Does Medicare Cover? Medicare covers up to 5 physiotherapy sessions per year under the EPC plan for patients with chronic conditions. You can access additional sessions through private health insurance. Do I Need a Referral for Physiotherapy Under Medicare? Yes, a GP referral is required for Medicare-funded physiotherapy under the EPC or CDM plan. Without a referral, you won’t be able to access the Medicare rebates. Can I Access Physiotherapy Online via Medicare? Yes, Telehealth physiotherapy is available and eligible for Medicare rebates in some cases, particularly for patients with chronic conditions who are unable to attend in person. How Can Physiotherapy Help with Chronic Pain and Rehabilitation? Physiotherapy is a proven method for chronic pain management and post-surgical rehabilitation. At Invigor Health, we use evidence-based treatments to help you recover quickly and maintain long-term mobility. Some benefits include: Whether you’re dealing with chronic pain, recovering from surgery, or preventing injury, physiotherapy at Invigor Health will get you back on track to a pain-free life. Our physiotherapists provide personalized, hands-on treatments to ensure long-lasting results. Get Started with Invigor Health’s Physiotherapy Services Today If you’re eligible for Medicare-funded physiotherapy, now is the time to start your recovery journey. Whether you need help with chronic pain, sports injuries, or post-surgical rehabilitation, Invigor Health is here to help. We offer Medicare rebates through EPC plans and accept private health insurance for additional coverage. Our Telehealth physiotherapy services ensure you can access expert care no matter where you are Contact Invigor Health today to book your appointment and see how we can help you access the physiotherapy services under Medicare or private health insurance.
6 Types of Knee Injuries: Causes, Symptoms, and Treatment
Knee injuries are common, especially for athletes and active individuals. The knee is one of the most important joints in the body, supporting the weight of your body and enabling you to move efficiently. However, due to its complexity and high usage, knee injuries can occur due to various causes, ranging from sports accidents to daily wear and tear. In this blog post, we’ll explore the types of knee injuries with pictures to help you understand these injuries better. We’ll discuss their causes, symptoms, treatments, and rehabilitation options. 1. ACL Tear (Anterior Cruciate Ligament Tear) The Anterior Cruciate Ligament (ACL) is one of the four primary ligaments in the knee that helps stabilize the joint. ACL tears commonly occur in athletes, particularly during high-impact sports like soccer, basketball, or skiing, where there’s a sudden stop, twist, or change in direction. Symptoms of an ACL Tear: Treatment for an ACL Tear: 2. Meniscus Tear The meniscus is a piece of cartilage that acts as a cushion between the thigh bone (femur) and the shin bone (tibia). A meniscus tear can occur due to sudden twisting motions or deep knee bends during sports. It’s also common in older adults due to degenerative wear and tear. Symptoms of a Meniscus Tear: Treatment for a Meniscus Tear: 3. Knee Sprains A knee sprain occurs when the ligaments in the knee are stretched or torn. Sprains can range from mild to severe, with mild sprains being overstretched ligaments and severe sprains involving complete tears of the ligaments. Symptoms of a Knee Sprain: Treatment for Knee Sprains: 4. Patellofemoral Pain Syndrome (Runner’s Knee) Patellofemoral pain syndrome, often referred to as runner’s knee, occurs when the cartilage behind the kneecap becomes irritated. This condition is common in athletes and people who engage in repetitive knee movements. Symptoms of Patellofemoral Pain Syndrome: Treatment for Patellofemoral Pain Syndrome: 5. Knee Dislocation A knee dislocation occurs when the bones of the knee are forced out of their normal position, often due to high-impact trauma such as a car accident or serious sports injury. Symptoms of Knee Dislocation: Treatment for Knee Dislocation: 6. Patellar Tendonitis (Jumper’s Knee) Patellar tendonitis, often called jumper’s knee, is caused by inflammation of the tendon connecting the kneecap (patella) to the shinbone (tibia). This injury is common in athletes who perform repetitive jumping activities, such as basketball or volleyball. Symptoms of Patellar Tendonitis: Treatment for Patellar Tendonitis: Surgery: Rarely needed, but in chronic cases, surgical repair may be necessary. Rest and Ice: Initial treatment focuses on reducing inflammation and pain. Strengthening Exercises: Gradual strengthening of the quadriceps and hamstrings can relieve pressure on the tendon. Corticosteroid Injections: In severe cases, injections may help reduce inflammation. How to Diagnose Knee Injuries To properly diagnose knee injuries, a doctor will conduct a thorough assessment, which may include: Preventing Knee Injuries with Physiotherapy While knee injuries can happen to anyone, certain precautions can help minimize your risk: Knee injuries can range from mild strains to severe tears and dislocations. So, early detection and appropriate treatment are crucial for effective recovery. Understanding the different types of knee injuries with pictures helps in identifying symptoms and taking timely action. Whether you’re dealing with an ACL tear, meniscus damage, or patellar tendonitis, the right treatment and rehabilitation can ensure a full recovery and reduce the risk of future injuries. At Invigor Health, we offer expert physiotherapy services to treat and rehabilitate knee injuries at our two convenient locations: Bondi Junction and Maroubra. Our team of experienced physiotherapists specializes in personalized treatment plans tailored to your specific needs, ensuring the most effective recovery process. Whether you’re recovering from a sports injury or managing chronic knee pain, we are here to help you get back to your active lifestyle. FAQs What are the most common knee injuries? The most common knee injuries include ACL tears, meniscus tears, patellar tendonitis, knee sprains, and runner’s knee (patellofemoral pain syndrome). How long does it take to recover from an ACL tear? Recovery from an ACL tear typically takes 6 to 12 months, depending on the severity of the injury and the treatment approach. Can physiotherapy help with knee injuries? Yes, physiotherapy is an effective treatment for many knee injuries. It helps reduce pain, improve mobility, and strengthen the muscles around the knee for faster recovery. What is the difference between a sprained knee and a torn ligament? A sprained knee refers to stretched or partially torn ligaments, while a torn ligament involves a complete rupture, often requiring surgery. How can I prevent knee injuries while exercising? To prevent knee injuries, always warm up before exercise, use proper techniques, and strengthen the muscles around the knee to provide stability.
5 Ways How Physiotherapy Can Improve Your Quality of Life
When we think of physiotherapy, the first image that often comes to mind is recovering from a sports injury or post-surgery rehabilitation. However, physiotherapy offers far more than just injury recovery. It’s a powerful tool that can help people of all ages improve their overall health, manage pain, prevent future injuries, and lead a more active, fulfilling life. In this blog, we’ll explore what physiotherapists do and how their treatments can significantly improve your quality of life. What Do Physiotherapists Do? Physiotherapists, also known as physical therapists, are healthcare professionals focused on enhancing movement and managing pain to improve overall physical function. Their work spans a wide range of treatment methods tailored to individuals’ needs. Here are some key aspects of physiotherapy: 5 Ways Physiotherapy Can Improve Your Quality of Life 1. Pain Relief and Management Pain, whether acute or chronic, is one of the most common reasons people seek physiotherapy. Physiotherapists use various hands-on techniques, including joint mobilizations, muscle stretching, and massage, to help alleviate pain and discomfort. By focusing on improving joint mobility, soft tissue flexibility, and reducing muscle tension, physiotherapy can help manage pain (like an acute injury) and long-term pain (such as arthritis or chronic back pain).Benefit: Reduced pain means you’re able to move with more ease and comfort, allowing you to perform daily activities without limitation. 2. Improved Mobility and Flexibility Physiotherapy is key in restoring and improving flexibility and mobility. Through targeted exercises and manual therapy, physiotherapists help patients regain movement in stiff joints and tight muscles. By focusing on areas with limited mobility, physiotherapists help patients regain their full range of motion. For example, if you’re recovering from a knee replacement, physiotherapists can use gentle exercises and stretching to help restore normal knee movement and prevent stiffness.Benefit: Improved mobility allows individuals to return to their regular activities—such as walking, bending, or lifting—without pain, boosting their overall quality of life. 3. Prevention of Future Injuries One of the most important aspects of physiotherapy is its focus on prevention. Physiotherapists assess risk factors that might lead to future injuries, such as muscle imbalances, poor posture, or improper movement patterns. With personalized exercises and guidance on improving posture and ergonomics, physiotherapy helps prevent the recurrence of old injuries and minimizes the risk of new ones. This is particularly beneficial for athletes, workers, and older adults who are at a higher risk of falling.Benefit: With better body mechanics and strengthening exercises, you’ll have a lower risk of future injuries, which means fewer visits to the doctor and a more active lifestyle. 4. Management of Chronic Conditions Chronic conditions like arthritis, fibromyalgia, and even neurological disorders can significantly affect daily life. Physiotherapy plays a vital role in managing such conditions, not only by alleviating pain but by improving function and quality of life. For individuals with chronic conditions, physiotherapy focuses on improving movement, managing pain, and enhancing strength and endurance. For instance, patients with arthritis can benefit from strengthening exercises and joint protection strategies to reduce pain and improve mobility.Benefit: Physiotherapy helps patients maintain a level of independence and physical function, allowing them to engage in activities they enjoy, despite their condition. 5. Better Balance and Posture Posture correction and balance improvement are key areas of physiotherapy, especially for older adults at risk of falls. Physiotherapists work to improve posture, enhance balance, and prevent falls by strengthening key muscle groups and improving flexibility. Physiotherapists design specific exercises to target weak or imbalanced muscles that may be causing poor posture or balance issues. They may also incorporate activities to improve proprioception (awareness of body position) and coordination, reducing the likelihood of falls.Benefit: Improved balance and posture lead to increased confidence and independence, especially for older adults. This reduces the risk of falls, which is crucial for maintaining physical health and overall well-being. Summary Physiotherapy is more than just a treatment for injuries. It’s an essential part of maintaining and improving your quality of life. Whether you’re recovering from surgery, managing a chronic condition, or simply looking to improve your physical health, physiotherapy offers tailored solutions that address your unique needs. With benefits ranging from pain relief and mobility enhancement to injury prevention and improved balance, physiotherapy empowers individuals to live healthier, more active, and independent lives. FAQs What is physiotherapy? Physiotherapy is a healthcare profession focused on improving movement, reducing pain, and maximising physical function. What does a physiotherapist do? They assess how you move, identify issues (like stiffness, weakness, poor posture), then create a tailored plan using exercises, manual therapy and education. How can physiotherapy improve my quality of life? It can reduce pain, restore mobility, prevent future injuries, help manage chronic conditions and improve balance/posture — all of which make everyday life easier. Will I notice results quickly? It depends on your condition. Some improvements may be seen in a few sessions (for acute issues); for chronic or complex problems, progress may take longer. Can physiotherapy help if I have a long‑term health issue? Yes. Physiotherapy is useful for chronic conditions (e.g., arthritis, post‑surgery rehab) by helping maintain function and improve life quality. Ready to improve your quality of life Consider scheduling a physiotherapy appointment with Invigor Health and take the first step towards a more vibrant and pain-free future. Contact us today to book your session!
Finding Your Stride: How Small Tweaks To Your Running Style Can Help Prevent Injury.
Understanding Cadence, Stride Length, and Foot Strike in Running If you’ve ever had a running niggle that just won’t go away — shin splints, sore knees, tight calves, or plantar fasciitis — you’re definitely not alone. We see it all the time at the clinic. Often, it’s not that you’re doing anything wrong, but something in the way you run might just need a little tweak — especially when it comes to how often your feet hit the ground (cadence), how far they reach (stride length), and where they land (foot strike). Let’s break it down in plain English — no fancy jargon, just the good stuff you can actually use on your next run. What’s Cadence (and Why Should You Care)? Cadence is simply how many steps you take in a minute while running. Most runners sit somewhere between 150–170 steps per minute. Elite runners often hit closer to 180, but don’t worry — you don’t need to chase that number. What we do know is that gently increasing your cadence — even by 5–10% — can: Basically, you bounce around less and absorb impact better. That means fewer aches and less chance of injury. Stride Length: Bigger Isn’t Always Better If you’re overstriding (i.e. reaching your foot too far in front of your body), you’re probably landing with your heel in front of your centre of mass — almost like you’re putting the brakes on with every step. That kind of running can lead to: By shortening your stride just a little and keeping your steps a bit quicker, your foot lands more underneath you — meaning less braking, less stress, and a smoother ride overall. Let’s Talk Foot Strike (Yes, Midfoot Running Comes In Here) Now onto foot strike — which is where your foot lands when it hits the ground. You’ve probably heard terms like: Lots of runners think they need to force a midfoot landing to avoid injury — but here’s the thing: you don’t need to obsess over it. In most cases, when you slightly increase your cadence and shorten your stride, your foot naturally starts landing more underneath you — and that often shifts your strike pattern closer to midfoot without you having to think about it. Midfoot running isn’t some magic bullet, but it’s a more efficient, balanced landing that can reduce impact forces and help ease load on your knees and hips. When it happens naturally (and not forced), it’s often a really positive change. How It All Ties Together So here’s how it works in real life: Pretty cool, right? How to Start Making Small Tweaks You don’t need to overhaul your entire running style overnight. In fact, we don’t recommend it. Start small: Not Sure If Your Running Style Is Causing Pain? If you’ve been dealing with a recurring injury, or something just doesn’t feel right when you run, that’s where we come in. At Invigor Health (Bondi Junction & Maroubra) we offer: We’re not about quick fixes or trendy running fads — just practical, personalised support that actually helps you run pain-free. Want to Get Back to Running Without the Pain? Come visit us in Bondi Junction or MaroubraBook online or give us a ring — we’re happy to chatLet’s help you run smoother, stronger, and injury-free
Top 5 Physio-Approved Running Routes in Bondi & Maroubra
Enjoy the run, dodge the injury. Whether you’re training for your next half-marathon or just out for some fresh sea air, the Eastern Suburbs offers some of Sydney’s most scenic (and surprisingly joint-friendly) running routes. As physiotherapists at Invigor Health, we see a lot of running-related injuries—and often, the terrain you’re pounding can play a big role. Here are five local routes we often recommend to clients because they combine safe surfaces, great scenery, and smart elevation changes to help keep your body moving well and pain-free. 1. Bondi to Bronte Coastal Walk (Paved Path Option) Distance: ~2.5 km one waySurface: Mostly paved with short sections of stairsBest for: Beginners, recovery runs, and post-injury return-to-run plans This one’s a classic, but there’s a reason why: the coastal views are unmatched, and it’s a smooth, even surface when you stick to the footpath. It’s not ideal for sprint efforts due to foot traffic, but for slow, steady efforts or rehab jogs, it’s gold. Physio Tip: If you’re returning from injury, walk the stairs and use the flatter sections for intervals. 2. Centennial Park Loop Distance: ~3.8 km loopSurface: Soft gravel and paved optionsBest for: Mid-distance efforts, tempo runs, joint-friendly terrain One of the most forgiving running surfaces in Sydney. The wide loop, minimal elevation change, and option to run on softer bridle paths makes this a favourite for runners dealing with knee, hip, or foot niggles. Physio Tip: Mix up your direction each lap to avoid overloading one side of your body from constant camber. 3. Maroubra to Malabar Headland Trail Distance: ~5 km returnSurface: Boardwalk and trailBest for: Trail runners, strengthening ankles, scenic runs This lesser-known gem is perfect for runners looking to build some trail fitness. It’s undulating, a little technical in parts, and the ocean views are stunning. Excellent for runners looking to improve balance, proprioception, and lower limb control. Physio Tip: Watch your footing—especially if you’ve had ankle sprains before. Trail shoes help! 4. Bondi Beach Promenade Sprints Distance: 1 km length of the beachSurface: Smooth concreteBest for: Sprint intervals, running drills, warm-ups Flat, well-lit, and easy to access—it’s a perfect spot for those short and sharp sprint sets. We love prescribing runners technical drills like A-skips, high knees, and strides along this stretch. Physio Tip: Use this space to work on your running form—upright posture, midfoot strike, and cadence control. 5. Heffron Park Circuit – Maroubra Distance: ~3.2 km loopSurface: Combination of paved paths and grassBest for: Conditioning runs, fartlek training, soft surface running Great for injury prevention and cross-training, Heffron Park has well-maintained grass fields and running tracks that are kind on the joints. Plenty of room to vary pace and direction without traffic or tripping hazards. Physio Tip: Alternate between grass and path each lap to build lower limb adaptability and reduce repetitive strain. Why Your Running Route Matters Many runners underestimate how much terrain, elevation, and surface can influence their injury risk. Uneven or overly hard surfaces can overload the knees, hips, and feet—especially if you’re increasing your mileage or coming back from injury. At Invigor Health, we work with runners of all levels to ensure their training supports both performance and longevity. Whether it’s fixing stride mechanics, addressing postural imbalances, or guiding you through a safe return to running, we’ve got your back (and knees, and feet). Need Help With a Running Injury? Visit us at Invigor Health in Bondi Junction or Maroubra for tailored physiotherapy care. Let’s keep you moving well—so you can keep enjoying the runs you love. Bondi Junction & Maroubra ClinicsBiomechanical Running Assessments AvailableBook Online or Give Us a Call
Surf’s Up: How to Keep Your Shoulders Happy in the Water
Physio tips for local surfers who’d rather be in the lineup than laid up with an injury If you live anywhere near Bondi or Maroubra, there’s a good chance surfing’s part of your weekly rhythm — maybe even your daily one. There’s nothing like that pre-work paddle or sneaking out for a few waves when the winds swing offshore and the banks are lining up. But if you’ve ever had that dull shoulder ache after a longer session, or felt a pinch mid-paddle that didn’t quite go away — you’re definitely not alone. At Invigor Health, we see loads of surfers dealing with sore shoulders, tight necks, and general paddling fatigue. The thing is, most of these injuries aren’t caused by one big wipeout — they build up over time, usually from repeating the same movements without enough support or strength around the joint. The good news? You can totally stay on top of it with a few smart strategies. So, What’s Actually Going on With Surf Shoulders? Surfing demands a lot from your shoulders — especially when you’re paddling. That repetitive overhead motion can really add up, especially if your rotator cuff or upper back muscles aren’t pulling their weight. Over time, that can lead to things like: It doesn’t mean you have to stop surfing — it just means your body’s asking for a little backup. How to Look After Your Shoulders (So You Can Keep Surfing) 1. Strengthen the Muscles Behind You A lot of us naturally overuse the muscles at the front (like the chest and front shoulders) and forget about the ones behind the scenes — literally. To help stabilise the shoulder and paddle more efficiently, you’ll want to strengthen the muscles around your shoulder blades and upper back. Some of our favourite go-to’s: Tip: Keep it light and controlled — it’s not about lifting heavy, it’s about control and endurance. 2. Free Up Your Upper Back If your thoracic spine (the middle part of your back) is stiff, your shoulders will try to compensate — and that’s when trouble starts. A few simple mobility moves before or after a surf can make a real difference: Even just a couple of minutes helps. 3. Fine-Tune Your Paddling Technique Most of us don’t think about paddling technique — we just do it. But small changes can help you avoid overloading your shoulders: And if you’re feeling gassed halfway through a session, chances are your shoulders are working harder than they need to be. 4. Balance Out Your Land-Based Training Surfing naturally puts you into a rounded posture — head forward, chest tight, back stiff. So it makes sense to counter that on land. Try: You don’t need a full gym setup — a resistance band and a bit of space can go a long way. When’s the Right Time to See a Physio? Honestly — earlier is better. If you’ve got shoulder pain that’s sticking around, or you’re feeling less stable or powerful in the water, getting on top of it now can stop it becoming something that sidelines you. At Invigor Health, we work with lots of local surfers — from weekend cruisers to serious shortboarders. Whether you need a rehab plan, some help with technique, or just want to feel stronger paddling out, we can help. Surf Pain-Free (and Paddle for Longer) Your shoulders are doing a lot of work out there. Let’s make sure they’re up for it. Come see us at Invigor Health in Bondi Junction or Maroubra — we’ll get you sorted with a tailored plan so you can stay out in the lineup longer, with less pain and more power. Bondi Junction & MaroubraSurf-specific shoulder careEasy online bookings available
Struggling with a Stubborn Injury? Shockwave Therapy Might Be The Answer
We get it — dealing with ongoing pain can be incredibly frustrating. Whether it’s that sharp heel pain every morning, a sore Achilles that flares up after every run, or a cranky elbow that just won’t settle down — it’s exhausting when nothing seems to work. That’s why we’re really excited to let you know that we’re now offering Shockwave Therapy at Invigor Health. It’s a treatment we’re adding because it can make a big difference, especially when you feel like you’ve tried everything else. So, What Is Shockwave Therapy? Great question. Shockwave therapy (technically called Extracorporeal Shockwave Therapy, or ESWT) uses focused sound waves that are delivered to the injured area to help the body heal. It’s completely non-invasive — no needles, no surgery, no long recovery times. These sound waves help: It’s quick, safe, and works well alongside the rehab exercises and hands-on treatment you might already be doing. What Can It Help With? Shockwave therapy isn’t for every injury, but it can be incredibly helpful for those stubborn ones that just won’t budge — especially if they’ve been hanging around for months. Here are a few conditions where shockwave therapy can really shine: Plantar Fasciitis That sharp, stabbing heel pain when you first get out of bed? Shockwave helps calm the inflammation and reduce that awful morning pain. Achilles Tendinopathy If your Achilles is constantly tight, sore, or flaring up after runs or long walks, this treatment can help get things moving in the right direction. Tennis Elbow If lifting, gripping, or using your arm gives you that annoying outer elbow pain, shockwave may help settle it down so you can get back to doing things without that constant ache. Calcific Shoulder Tendinopathy This one’s a mouthful, but if you’ve got calcium build-up in your shoulder causing pain or restricted movement, shockwave can help break it down and ease the discomfort. Hip Tendinopathy (Gluteal Pain) Pain on the outside of your hip, especially when lying on your side or climbing stairs? This condition is more common than people think — and shockwave has been shown to help. Jumper’s Knee (Patellar Tendinopathy) Nagging pain at the front of your knee that kicks in during squats, sport, or stairs? Shockwave could help reduce the strain and speed up recovery. Why We’ve Introduced It at Invigor Health Honestly, we’ve had so many clients come to us with long-term injuries that just haven’t shifted — despite doing all the right things. And while we’ll always be big believers in good movement, smart rehab, and strength training, sometimes your body just needs a little extra help to kickstart the healing process. Shockwave gives us another tool to support you — especially if you’ve felt stuck for a while. What’s a Session Like? A shockwave session only takes about 10 to 15 minutes. You might feel a bit of discomfort during the treatment — kind of like a tapping or pulsing — but most people find it very manageable. There’s no downtime. You can go straight back to your day afterwards, whether that’s work, the gym, or a walk by the beach. Most people notice improvement within a few sessions — usually around 3 to 6 treatments over a few weeks. Is It Right for You? Shockwave therapy isn’t a one-size-fits-all solution — and it’s definitely not a magic fix. But if you’ve been dealing with the same pain for months and haven’t had much luck with other treatments, it’s worth considering. We’ll always start with a proper assessment to see if shockwave is likely to help, and we’ll talk you through everything so you know what to expect. Want to Give It a Try? If you’re ready to explore something new, we’re now offering shockwave therapy at our Bondi Junction clinic! Come see us in Bondi Junction.Give us a call or book online — we’re here to help Whether you’ve got a long-term injury or just want to know your options, we’d love to chat and work out what’s best for you.
That Annoying Knee Pain When You Run? Here’s What You Should Know About ITB Syndrome
There’s nothing quite like finding your rhythm on a run — until that familiar twinge shows up on the outside of your knee. You slow down, hoping it’ll ease off, but it only gets sharper. Maybe you cut the run short, hoping a few days off will sort it. Then next time? It’s back again. If this sounds like you, there’s a fair chance you’re dealing with ITB Syndrome — and it’s something we see all the time here at Invigor Health, especially among runners training in the Eastern Suburbs, around Bondi Junction and Maroubra. The good news? It’s fixable — and you’re not alone. What Actually Is ITB Syndrome? The iliotibial band (or ITB) is a thick strip of tissue that runs down the outside of your thigh, from your hip to your knee. It helps stabilise your leg when you walk, run or cycle. But when it’s under too much strain, it can start to rub against the outside of your knee — and that’s when pain sets in. This usually starts off as a niggle and gets progressively sharper as you run. You might not feel it walking around, but once you hit a certain pace or distance, it flares up. That’s ITB Syndrome. Common Signs You’re Dealing with ITBS Here’s how it often shows up: A sharp, burning pain on the outside of the knee while running It usually kicks in after a few minutes or kilometres. It can get worse going downhill or downstairs It sometimes feels like a tight band down the outside of the thigh Once you stop running, the pain often eases off — until the next time It’s a frustrating cycle, especially if you’re building towards a race or trying to stay consistent with your training. Why Does It Happen? The short answer? Your body is trying to keep up with what you’re asking of it — and something’s not quite holding up its end. Here are a few common culprits: A big jump in running load — longer distances, more hills, not enough recovery Weakness in the hips or glutes, which throws off your leg mechanics Repeating the same type of run over and over (especially if it’s on uneven ground or always the same side of the road) Worn-out shoes, or shoes that just don’t suit your running style A running technique that puts too much pressure on the outside of your knee Most of the time, it’s not one single thing — it’s a combination of little things that build up. How Physio Can Actually Help At Invigor Health, we’re not just about short-term fixes — we’re here to figure out why the pain started and what it’ll take to get you back running comfortably and consistently. Here’s what treatment usually involves: A proper look at how you move We check how your hips, knees, and feet work together when you run or squat. Often the issue isn’t where the pain is — it’s somewhere upstream. A strength plan that actually makes sense for you We focus on building strength where it matters — mostly around your hips, glutes, and core — so your body can handle the loads of running without overloading the ITB. Hands-on treatment to ease tight spots That might mean soft tissue work, massage, or muscle release to calm things down while you build strength in the background. Small tweaks to how you run You don’t need to reinvent your stride, but sometimes a slight change in cadence or posture can take pressure off the outside of your knee. We’ll help you figure out what works for your body. A sensible return-to-running plan No guesswork, no boom-and-bust cycle. Just a gradual build-up that helps you stay consistent — and pain-free. And What About Foam Rolling? You’ve probably seen people roll the side of their leg like they’re trying to iron out a wrinkle. Truth is, you can’t actually “loosen” the IT band — it’s not a muscle. But foam rolling the muscles around it (like your glutes and outer quads) can help. We’ll show you how to do it in a way that actually feels good and supports your recovery. Don’t Just Push Through It If your knee’s been giving you grief every time you run, it’s probably not going to sort itself out with just a few days off. But with the right support and a bit of guidance, you can get past it — and often come back stronger than before. We’ve helped runners of all levels in Bondi Junction, Maroubra, and around the Eastern Suburbs get back on track — from first-time 5K runners to seasoned marathoners. Let’s Get You Running Again (Without the Knee Pain) If this sounds like what you’ve been dealing with, we’re here to help. Book an appointment with our physio team and let’s figure out what’s going on, what your body needs, and how to get you back out there — pain-free and confident. Invigor Health | Bondi Junction & Maroubra
Physiotherapy for Menopause Relief
As experienced physiotherapists, we understand the profound impact that the menopausal transition can have on a woman’s physical, emotional, and psychological wellbeing. This natural, yet often challenging, phase of life can bring about a multitude of symptoms, from hot flashes and night sweats to joint pain, muscle weakness, and pelvic floor dysfunction. While the medical community has long recognised the importance of hormone replacement therapy and other pharmacological interventions in managing menopausal symptoms, the role of physiotherapy in this context is often overlooked. However, at our allied health clinics, we firmly believe that physiotherapy-guided interventions can play a vital part in helping women navigate the complexities of menopause and reclaim their sense of vitality and balance. Addressing Musculoskeletal Challenges One of the key areas in which physiotherapy can be instrumental in alleviating menopausal symptoms is in addressing the musculoskeletal challenges that often arise during this transitional period. As oestrogen levels decline, many women experience a decrease in muscle mass and bone density, leading to increased risk of injury, impaired mobility, and chronic pain. Our physiotherapists begin by conducting a comprehensive assessment of each client’s physical condition, evaluating factors such as joint range of motion, muscle strength, and postural alignment. Armed with this insight, we can then develop a tailored treatment plan that incorporates a variety of evidence-based techniques, including targeted strengthening exercises, manual therapy interventions, and educational strategies to help our clients maintain optimal musculoskeletal function and prevent the onset of debilitating conditions like osteoporosis. Pelvic Floor Rehabilitation Another area in which physiotherapy can be particularly beneficial for menopausal women is in the realm of pelvic floor rehabilitation. As oestrogen levels decline, the pelvic floor muscles can weaken, leading to a host of issues such as urinary incontinence, pelvic organ prolapse, and sexual dysfunction. At our allied health clinics, our physiotherapists are highly trained in the assessment and treatment of pelvic floor disorders. Through the use of specialised techniques like pelvic floor muscle training, biofeedback, and manual therapy, we can help our clients regain control over their pelvic floor function, reduce the incidence of embarrassing accidents, and reclaim their quality of life. Addressing Circulatory and Lymphatic Challenges In addition to the musculoskeletal and pelvic floor-related challenges that can arise during menopause, many women also experience a decline in overall circulatory and lymphatic function. This can manifest in a range of symptoms, from persistent swelling and fluid retention to feelings of fatigue and lethargy. At our allied health clinics, our physiotherapists work closely with our in-house team of massage therapists to deliver a comprehensive, multidisciplinary approach to addressing these circulatory and lymphatic concerns. Through the strategic application of manual techniques like lymphatic drainage and soft tissue mobilisation, we can help to improve blood and fluid circulation, reduce inflammation, and alleviate the discomforts associated with menopause. Optimising Neurological and Vestibular Function Another area in which physiotherapy can play a crucial role in supporting women during the menopausal transition is in the optimisation of neurological and vestibular function. As hormonal fluctuations occur, many women experience an increased incidence of dizziness, vertigo, and balance-related issues, which can have a profound impact on their overall quality of life and physical safety. By incorporating a range of evidence-based techniques, such as balance training, sensorimotor exercises, and vestibular rehabilitation, our physiotherapists can help to improve the body’s proprioceptive awareness, enhance neuromuscular control, and reduce the risk of falls and other debilitating injuries. Addressing Psychological and Emotional Wellbeing While the physical and functional challenges of menopause are well-documented, it is important to recognise the profound impact that this transition can have on a woman’s psychological and emotional wellbeing. Feelings of anxiety, depression, and diminished self-confidence are all too common, and can further exacerbate the physical symptoms experienced during this time. At our allied health clinics, we take a holistic approach to supporting our menopausal clients, incorporating evidence-based strategies to address the mind-body connection. This may include the integration of mindfulness-based techniques, stress management exercises, and referrals to allied mental health professionals as needed, to help our clients develop the coping mechanisms and emotional resilience required to navigate this significant life event with grace and empowerment. The Importance of Patient Education and Self-Management Underpinning our entire approach to supporting menopausal women at our allied health clinics is a deep commitment to patient education and the development of sustainable self-management strategies. Rather than simply treating the immediate symptoms, our physiotherapists work tirelessly to equip our clients with the knowledge, skills, and confidence they need to take an active role in their own recovery and long-term wellbeing. Through personalised guidance, home exercise programs, and ongoing support, we empower our clients to become active partners in their health journey, ensuring that the positive changes they achieve during their time with us continue to serve them well beyond the scope of our professional relationship. The Integration of Complementary Therapies At our allied health clinics, we recognise that the path to optimal health and wellbeing during the menopausal transition often involves the seamless integration of various allied health disciplines. That’s why we work closely with our in-house team of chiropractors, exercise physiologists, and massage therapists to deliver a truly comprehensive, multidisciplinary approach to our clients’ rehabilitation and wellness needs. By drawing on the unique expertise of each specialist, we can ensure that every aspect of the menopause experience is addressed, from improving joint function and muscle activation to enhancing circulatory and lymphatic drainage, and supporting overall emotional and psychological resilience. Tailored Care for Lasting Results At our allied health clinics, we pride ourselves on our ability to deliver personalised, evidence-based solutions that address the unique needs and goals of each individual client. By combining our deep expertise in women’s health rehabilitation with a compassionate, client-centred approach, we are able to help our menopausal clients overcome the challenges they face, empowering them to reclaim their sense of vitality, confidence, and overall wellbeing.