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A blog for healthy bodies

Frozen Shoulder

What is a Frozen Shoulder?Frozen shoulder, formally known as adhesive capsulitis is a painful, and restrictive condition of the shoulder that affects up to 5% of the population. Although not truly understood in the medical world, it is believed that multiple abnormalities can bring on frozen shoulders. These can include: thickening, scaring, contraction of soft tissues and reduced joint volume.Frozen shoulder is more prevalent in women, and those aged between 35-65. The diabetic population...

Working your abdominals and felt it in your back instead?

Have you ever been working your abdominals and felt it in your back instead? Did you wonder why?  Read on for some answers…To correctly engage our ‘core’ or abdominal muscles, we must be able to control our pelvic position throughout. What this means is finding either a neutral/middle position, or a more posterior pelvic tilt position. In a Neutral or Posterior pelvic tilt, the back muscles are mildly ‘lengthened’ which creates a gentle shortening of the abdominal muscles which puts them in...

MYTH or KNEE busted?

“Should I stop running/walking if I have knee osteoarthritis (OA)?”This is highly dependent on your condition and what the key contributors are.Background:It is important to understand not all knee pain are the same. Traditionally, when we hear OA, we think about the “wear & tear” of your joints (i.e., “The more you use it, the more you lose it.”.However, there’s huge evidence to suggest that that is not the case.In fact, a recent review (Alentorn-Geli et al., 2017) has shown: 1) A...

How can massage help reduce stress?

Today I want to talk about the effect of massage and how it helps to reduce stress. Stress is universal, and it's not always bad. Whenever you jump aside to miss getting hit by a ball, feel especially nervous before an important meeting, or hit the brakes in time to avoid an accident, stress is doing its job.  However, when there's never any relief from stress, the sustained fight-or-flight response can cause problems.  Stress actually becomes distress (a negative stress reaction). Distress...

How to make 2022 an active one!

New year, new you! You started January with a burst of motivation - this will be the year I’ll exercise regularly! One month in, it’s getting a little hard to maintain. Don’t stress, this is pretty normal and there are ways around it. Here are some tips for achieving your exercise goals this year.  Love it Pick a type of exercise that’s enjoyable. This might be horse-riding, rock-climbing, dancing, mountain-biking. If you hate running (you’re not alone), then choose something else! Your...

I have chronic lower back pain – which type of exercise is the best for relieving my pain?

As Physiotherapists, one of the most common complaints our clients will seek treatment for is chronic lower back pain which is pain that either has lasted longer than a few months without settling; or repeat recurrences of the same lower back pain over a prolonged period of time. There is lots of evidence that exercise is one of the best treatments in the management of chronic lower back pain.   Physiotherapists are the specialists in the field of exercise prescription and management of...

Pelvic health physiotherapy – isn’t it just pelvic floor exercises (AKA ‘Kegels’)?

First off, what does a pelvic health physio do? A pelvic health physio treats and manages women and men suffering from problems related to bladder, bowel or sexual functioning.I hear you ask…. “Is it really worth a visit to the pelvic health physio when all they are going to do is tell me to do pelvic floor exercises? I’m already doing these so I can’t see how much more I can gain from an appointment”.Here are five reasons you should be booking in for that pelvic health assessment:Let’s get...

Are you getting pain while kayaking?

Whether you have just survived the Avon Descent, are getting ready for the summer sprint season, or simply enjoy getting out for a paddle, kayaking is a great sport to improve your whole-body strength and fitness – and compared to most other sports it has a low risk of injury. However, this doesn’t mean you won’t get any aches or pains while out in your boat. One area of the body that people commonly complain about becoming sore while kayaking is your forearm – which makes sense right? You...

Neck Pain

Do you often have a tight and achy neck? Do you wake up with pins and needles in your hands? What about suffering from headaches? Neck pain is very common. In one year up to 15% of adults experience neck pain. Neck pain can be mild or it can be severe enough to impact on your daily activities and stop you from doing activities that you love. Headaches can be even worse, and can make concentrating at work or enjoying reading your phone or book difficult. Did you know that one episode of neck...

How do I manage my Acute Injury?

Everyone gets injured. It’s just a part of life. But not all of us know the best way to manage our injuries when we get them. If you ask people, you can hear anything form “walk it off,” “use a hot and a cold pack,” to “just slam those pain killers down.” One of the best-known ways to manage immediate injuries is “RICER,” but today I am going to talk about an update to this, I am going to talk about “PEACE and LOVE.” This strategy focuses not just on immediate care but also the transition...

How do I Lift?

Lifting at home, work or at the gym is often associated with pain and injury. The advice has historically been to lift with a straight back and bent knees but is this advice correct and how practical is it?Our very own Nic Saraceni recently appeared on the news sharing the results of his recent study where he looked at the lifting technique of workers with and without a history of low back pain. Interestingly he found the pain free group generally lifted with a more bent back than the group...

I have pain, should I stop what I am doing?

Pain is an uncomfortable experience for most people and can make exercise or daily activities much more difficult. It is common to think that when we experience pain when doing an activity, we should stop doing that particular activity. This is because pain means that we must be hurting or causing damage to our body right? Well actually, that’s not always the case. What we know with current research today is that pain in our body does not always necessarily mean there is damage to the...

I’ve come for Physiotherapy – but is it all in my head?

June is a big month for mental health awareness. As I write this, I’m well over half-way to accomplishing my 3318 push-ups during “The Push-Up Challenge” (and I’ve dragged as many colleagues as I could along for the ride), and in addition, this week is “Men’s Health Week”.Both are national initiatives which place a strong emphasis on Mental Health – what it is, how...

Pain in Children Series; Niggling Knee Pain

Pain in Children Series; Niggling Knee PainPart 2 of the Pain in Children Series. See Part 1; Pain in Children here; https://www.midlandphysio.com.au/pain-in-children/ In our last blog covering pain in children, we discussed niggling pain; the type that comes on over time and doesn’t necessarily have a clear cause or mechanism of injury. Today I want to talk to you about a very common type of niggling pain in children; knee pain. Knee pain can come in many shapes and forms. There are a lot...

The myth of the forefoot strike

For those that have been running for a long time, we have all been told at some point that to perform better we need to run on our toes. According to recent research, this is not entirely true. In fact, less than 2% of sub-elite runners run with a forefoot strike. Nearly 90% of runners run with a rearfoot strike pattern which can vary toward the midfoot during running and can vary between left and right feet.Research goes on to indicate that forcing a change in foot strike can increase...

What it’s like to be a fit, strong male diagnosed with Prostate Cancer? – A patient story

Prostate cancer effects around 1 in 10 Australian males and is more common in older males (>50). There are some cardinal signs and symptoms which shouldn’t be ignored they include;Symptoms Terry was experiencing (which are common)...Frequently needing to go to the toilet to urinateFeeling unable to completely empty the bladderThe feeling of a weak urine flow/streamInability to pass urine at timesBlood in the urine and semenOther common signs and symptoms are:FatiguePain in the groin or...

How can I get more flexible?

We all know the old stretching routine – long slow holds, breath into it and let time do the work. This common way works for some people, but many find that they work at it for ages but don’t seem to get anywhere. Is that you?


36% of Australians over the age of 50 report having symptoms of dizziness and vertigo. Vertigo can reduce people’s confidence in their balance, lead to an increased risk in falls and make simple daily tasks like hanging the washing, walking through the shops and driving difficult.

Myofascial Release Therapy

Myofascial Release Therapy is a hands-on therapy technique involving manual pressure and contraction of the muscle and stretching. This sustained pressure will allow the fascia to ease the tightness of the muscle. It helps to loosen up restricted movement and reduce the pain.

New Blog – Daysleeper

When was the last time you had a good sleep?

On average, humans spend an entire third of our lives sleeping. Just consider that for a moment. ONE ENTIRE THIRD OF YOUR LIFE. According to the Australian Institute of Health and Welfare, the average life expectancy (or mortality) of an Australian born in 2020 is 84.6 years as a female and 80.5 years as a male. For those of you who reached for a calculator, let me save you the trouble; that means 25.4 years and 24.2 years of sleep for women and men, respectively.

Getting the body (and bump) moving!

Just like during all stages of our lives, exercise during pregnancy is vital to ensure not only our physical but also our mental health. Research has shown that regular exercise during this time can have many benefits. Read more here.

Living the good life with arthritis

Living the good life with arthritis   Walking, dancing, playing with your grandkids – this is the good life! While most people with arthritis know they want to be active, not everyone knows how. And even fewer people know that the steps to a healthy life with arthritis have been very well researched. Here are two evidence-based strategies for managing your arthritis:  Building your knowledge Learning about arthritis can be life-changing for some people. Understanding the basics of how...

How can I improve my core strength? And is it good for my back pain?

The term ‘core’ can be used to describe a wide variety of structures around the mid-section of the body. For the purpose of this blog, the ‘core’ refers to the four abdominal muscles that sit between the ribcage and pelvis on the front and side of the body (this is probably the most common use of the term ‘core’).

What my cat taught me!

Gee, my cat has a good life. At this time of year, his favourite pastime is basking in the sunlight as the winter sun drops lower in the sky and lights up those spots on the floor which become prime cat real estate.
Between his periods of laziness though, he does a lot. And watching him taught me plenty about what we as humans have got wrong in our modern society. Read more.

Pilates Explained!

Pilates has so many benefits for so many people. I have been teaching and completing my own sessions for 12 years. For those of you yet to discover the magic of Pilates let me share some information with you!

Back at Thoracic

Most people have had some sort of neck or lower back pain throughout their life.
But how many of you have experienced a sharp stab between your shoulder blades when you raise your arm? A deep ache that shoots around your side, or some pain when you take a deep breath?

If so, you might have had a thoracic spine issue.

Pain in Children Series (pt 3) – Shin Pain

In our first blog covering pain in children, we discussed niggling pain; the type of pain that comes on over time and doesn’t necessarily have a clear cause or mechanism of injury. Today we’ll cover another very common type of niggling pain in children; shin pain.

Achilles Tendinopathy

Achilles tendinopathy (or tendonitis) is pain in the Achilles tendon, usually felt when doing activities such as running and jumping. Often symptoms will remain consistent over time as pain will usually limit you from doing too much.
Does this sound like you?

The best posture for me!

Throughout our years of education in school or growing up at home, we have been told to ‘stand up straight’ or ‘sit up tall’. I’m sure we can all relate to the time where your mother told you off for slumping over or your teacher routinely requesting everyone to sit up tall at assemblies.

This slumping forward posture seems to be what we associate with as ‘incorrect’ posture and the ‘tall and upright’ posture seems to be the accepted ‘correct’ posture. I always hear patients tell me “I know I don’t sit in a good posture’ or “I know my posture is bad”.

BUT, what if I told you that there is no correct posture!?

Pain in Children Series (pt 2) – Niggling Knee Pain

In our last blog covering pain in children, we discussed niggling pain; the type that comes on over time and doesn’t have a necessarily clear cause or mechanism of injury. Today I want to talk to you about a very common type of niggling pain in children; knee pain.

Shoulder Bursitis

Raise your hand if you have shoulder bursitis. Ouch!

Did you know acute shoulder pain makes up 16% of the injuries that physiotherapists see each month? And that on many occasions, people with shoulder pain are referred for imaging such as ultrasound or MRI.

BUT did you know that more than 25% of shoulders WITHOUT pain, show shoulder abnormalities on imaging, namely, subacromial bursitis and rotator cuff tears? Amy explains all here.

Do Disc Bulges Get Better?!?!

Back Pain. Disc Bulges. Nerve Pinches. Sciatica. Surgery. These words are normally enough to make anyone shake in their work boots.

Nonetheless back pain is extremely common and fortunately in the large majority of back pain cases there isn’t a significant muscle, joint, or disc injury and it is expected to resolve with good management between a few weeks, up to a few months.

Kneed Osteoarthritis

What You KNEED To Know About Knee Osteoarthritis What is osteoarthritis? There is a lot of misunderstanding and confusion surrounding knee osteoarthritis. The condition is characterised by knee pain and functional limitation which is widely believed to be caused by “wear and tear” of the knee cartilage. However, what we are now learning is that knee osteoarthritis is influenced by a wide variety of whole body factors (e.g. activity levels, weight, movement patterns, stress, beliefs, sleep...

Cupping Therapy

Cupping Therapy“Where there’s stagnation, there will be pain. Remove the stagnation, and you will remove the pain” Philosophy behind cupping therapy. Cupping therapy involves applying negative pressure directly onto the skin with the use of sterilised plastic or silicone cups, allowing for stimulation of the sensory nerves of the skin and increased blood flow into the restricted and problematic areas. Cupping therapy helps with breaking down of the damaged tissues that may be causing muscle...

Pain In Children

Pain In Children We have many parents bring their children to physiotherapy for diagnosis, management, and treatment of their children’s sport-related pains. When should we be worried? We can categorise sporting pain in children into two; Sudden injury pain  ‘Niggles’ All sports have their risks for both types of pain. A gymnast can fall off a beam and sprain her knee and a footballer can develop knee pain over a period of time. “Caitlin, we’re busy parents, cut to the chase; what can we...

Lower Back Pain with Lifting

Lower Back Pain with Lifting Back pain with lifting tasks is one of the most commonly reported issues we manage as physiotherapists. Pain with lifting can develop gradually or suddenly after one lifting event. Most people believe that low back pain, related to lifting, means their back is damaged and they need to protect it by avoiding certain movements and activities such as bending and of course lifting. The truth is, most cases of back pain are not serious in nature and may need some...

4 Exercises to Help Reduce Knee Injuries this Netball Season

4 Exercises to Help Reduce Knee Injuries this Netball SeasonThe knee has now surpassed the ankle as the most common injury sustained by netballers.  The most serious of these injuries are ruptures of the Anterior Cruciate Ligament (ACL) and this makes up almost 25% of all reported knee injuries.   To combat the rise in ACL injuries and keep players on the court for longer, Netball Australia has developed a netball specific injury prevention program called The KNEE Program.  The KNEE program...


Hamstrung! As if almost on cue, the rain arrived over the weekend and signaled the beginning of another winter sport season. For many of us, this means nights either on the court or the training track as well as our weekend afternoons being voluntarily handed over in exchange for the thrill of the contest.  What many of us don’t realize is that after months of waiting for the cricket to finish, those muscles that we colloquially refer to as our ‘hammies’, will have also enjoyed the break...

New Private Health Reforms

Physiotherapy: The Exception to the RuleHow will the new Private Health Reforms affect my Pilates classes? As you are probably now all aware, the Federal Government has released private health reforms which target alternative therapies.  Unfortunately, ‘Pilates’ has fallen into this category of ‘alternative’ therapy.  As a result of the reforms, Private Health Insurers are no longer paying rebates on such therapies, including Pilates. There was an important exception to this rule. ...

School Bag Pain

Is My Child’s Schoolbag Causing Their Lower Back Pain?It’s a question that many parents ask.  Whether it be the size; shape; weight or the way that the child carries the bag (one shoulder or two), parents and health professionals have long associated these factors with episodes of lower back pain in children and adolescents. We have all seen it – tiny year 7 kids lugging overflowing backpacks to and from school.  The bag contains a full water bottle, a lunchbox, their heavy laptop/device...

Shouldereeze Heat Packs

Shouldereeze Heat PacksHave you ever had a sore shoulder and really wanted to put some heat onto it, but found that the heat pack just didn't fit properly, or even worse, just kept on falling off and soon as you moved? Well, if that is you, then I have a brilliantly designed product for you. The Shouldereeze Heat Pack from Injureeze       Check out this heat pack. It's anatomically designed to cover the whole shoulder - not just sections of it, and the best part - it has...


Lymphedema   Lymphedema refers to the swelling in an arm or leg caused by lymphatic system blockages. The blockages prevent lymph fluid from draining well and the fluid build-up leads to swelling. Signs and symptoms: Swelling of part or all of your arms or legs including fingers or toes Feeling of heaviness or tightness Restricted range of motion of the affected limb Aching and discomfort in the affected limb Hardening and thickening of the skin     Massage Massage can help...

What Is Tennis Elbow

What is Tennis Elbow? Do you have to play tennis to get tennis elbow?  No! In fact only a small percentage of people who are diagnosed with tennis elbow actually play tennis! And the vast majority develop it from lots of other day-to-day tasks. I am currently seeing lots of this at the moment with people getting out in the garden. Picture this, you have a backyard full of pruning that you’ve been putting off and you decide this is the weekend you’re going to get it all done, and after hours...

Pelvic Floor

Men & Women's Pelvic Floor    What is the pelvic floor? The pelvic floor is a group of muscles, ligaments and connective tissues which line the pelvis and surround the openings to our bladder, bowel and in women, the vagina. They are like a sling or a hammock that attaches to our pubic bone at the front, and our coccyx (tailbone) at the back. The pelvic floor also forms part of “the core” – a flexible and dynamic cylinder inside our trunk, along with the diaphragm (breathing...

Miles For Mental Health

Miles For Mental Health   Marty Kallane is an inspirational man... a regular patient here at Midland, Marty challenged himself to an Ultramarathon fundraiser 'Miles For Mental Health' to support mental health with Headspace Australia. The Ultramarathon was 90KM from Toodyay to Perth. Marty and his Physiotherapist, Sal, worked together to prepare for the run, Sal treated Marty for the intensity of the run, talking him through his PB and applying 28 dry needles two days before run day!...

Ankle Injuries

Ankle Injuries   Ankle injuries are very common injuries we see in the physio clinic. Only half of all ankle sprains occur during athletic activity which means you don’t necessarily need to be playing sport to hurt your ankle. These typically manifest with rolling or twisting the ankle out of its normal anatomical position and can be caused by stepping on uneven surfaces, tripping or falling or even landing awkwardly. There are many structures of the ankle and therefore many things...

You Can’t See Pain on a Scan

You Can't See Pain On A Scan   As health practitioners, we are always trying to work out the best way to care for our patients. That’s our role after all. That’s why it is important to keep up to date, and from time to time, we find out new things that dramatically change what we recommend to our patients. Cast your mind back to many decades ago - smoking was considered safe, patients were given drugs that are now known to be harmful, and we even used to tell people with back pain to...

Men’s Health Week – Good Night Sleep Tight

Men's Health Week - Goodnight, Sleep Tight!   This week marks the beginning of Men’s Health Week which aims to raise awareness and build stronger connections between men, their families and the health services. Improving men’s health outcomes is a two-way process involving men and their families engaging in health prevention and management strategies, as well as the health services continuing to learn, adapt and improve on the communication, support and effective treatment of men.  The...

Lateral Hip Pain

Lateral Hip Pain   Pain at the side of the hip is a painful, frustrating and often debilitating condition.  Many people have had the pain for years but have had no success with treatment.  Others brush it off as the onset of arthritis and old age and put up with the pain. It can affect athletes, office workers and retirees alike. Luckily, over recent years research has shed more light on the condition and now there are evidence based ways to manage it. Previously called...

Running Injuries

Running Injuries As many of you begin to prepare for the season of running events, first being HBF Run For A Reason, I wish to talk about running injuries and what we, as physiotherapists, generally observe in our injured running clients. If you have been plagued or hindered by numerous injuries or pains with your running, this post is for you. We all know that each individual is built differently and each has their own unique running style. Historically, physiotherapists have...

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