Archive for category General

It’s not all ice packs, sports tape and shoulder rubs — physiotherapy is about helping your body move well, recover better, and stay stronger for longer. Whether you’re dealing with pain, planning surgery, or just want to future-proof your body, our team is here and ready to help. Call us on 02 9838 3030 to make an appointment today.

Pain management

This is one of the most common reasons people visit a physiotherapist. From chronic low back pain to postural tension headaches, physiotherapists assess the source of your pain and develop targeted plans to address it. Treatment may include manual therapy, exercises, dry needling, or education about your condition.

Injury recovery

Whether it’s a sprained ankle from netball or a pulled hamstring at the gym, physiotherapists are experts in musculoskeletal injuries. We don’t just help you recover — we aim to help you return stronger and reduce your risk of re-injury. Rehab isn’t just about healing tissue; it’s about restoring function.

Pre- and post-surgical support

Before surgery, a physiotherapist can help strengthen the area and prepare your body for recovery. After surgery, we guide you through the process of regaining movement, strength, and confidence. This is especially important after orthopaedic surgeries like joint replacements, ACL reconstructions, or spinal procedures.

Postural and movement advice

Not sure if you’re moving efficiently? Dealing with work-from-home posture problems? A physiotherapist can assess your posture, gait, and movement patterns to identify imbalances or compensations. We then give you exercises and advice to optimise the way you move, reducing the risk of strain and pain over time.

Injury prevention

Physiotherapists don’t just treat injuries — we aim to help you prevent them. That might mean creating a gym program that builds balanced strength, helping you train smarter for a marathon, or showing you how to avoid repetitive strain at work. A little prevention goes a long way when it comes to maintaining an active life.

You don’t need to be in agony or wrapped in bandages to see us — sometimes the best results come from early advice and proactive care. For more information, or just to find out whether your foam roller is friend or foe, call Philip Wood Physiotherapy on 02 9838 3030.

If your foot’s slapping the pavement like it’s trying to make a point — or you find yourself tripping over invisible obstacles — you might be dealing with foot drop. It might leave you feeling like you’re wearing clown shoes – but one thing’s for sure – it’s no laughing matter.

Also known as drop foot, this condition makes it difficult to lift the front part of the foot. It’s usually a sign of an underlying issue with nerves or muscles, rather than a problem in the foot itself.

Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with one of our physiotherapists — we’re here to support you, step by step.

What causes foot drop?

Foot drop is typically caused by weakness or paralysis in the muscles that lift the foot. This often relates to the peroneal nerve, which runs from the lower spine down the leg.

Common causes include:

• Nerve compression in the spine (such as from a herniated disc)
• Nerve injury from trauma, surgery, or prolonged pressure (e.g. from crossing the legs)
• Neurological conditions such as multiple sclerosis or stroke
• Muscle disorders such as muscular dystrophy

In some cases, the cause may be temporary and reversible. In others, managing symptoms and improving mobility becomes the primary focus.

What does it feel like?

People with foot drop often notice:

• Difficulty lifting the toes or front of the foot when walking
• A higher-stepping gait to avoid dragging the toes
• Frequent tripping or stumbling
• Numbness or tingling along the shin or top of the foot

It can affect one or both feet and may appear suddenly or develop gradually.

How physiotherapy may help

Physiotherapists play a key role in the assessment and management of foot drop. We’ll begin by evaluating your strength, nerve function, gait, and mobility. From there, we’ll tailor a plan to help you maximise movement and reduce risk of falls.

Treatment may include:

• Targeted exercises to strengthen the muscles involved in ankle dorsiflexion
• Stretching to prevent stiffness in the calf and ankle
• Balance training to improve control and confidence
• Gait retraining with feedback and assistive techniques
• Education on footwear, home safety, and bracing if required

In some cases, an ankle-foot orthosis (AFO) may be recommended to keep the foot in a more neutral position during walking.

What’s next

Foot drop can feel frustrating — especially when it limits your daily activities — but with the right support, many people see real improvements in function and quality of life.

Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with one of our physiotherapists.

If your elbow’s starting to feel like it’s auditioning for a drama series, it might be tennis elbow or golfer’s elbow — two common but often confused conditions that can sideline even the keenest players. The bad news? You don’t need to be a pro athlete (or even a weekend warrior) to get these. The good news? Physiotherapy can help you keep your swing (or your work or your hobbies) pain-free. Call us on 02 9838 3030 to make an appointment. And in the meantime, let’s arm ourselves with knowledge about these common arm conditions! 

What is tennis elbow?

Tennis elbow (lateral epicondylitis) causes pain on the outer part of the elbow. It results from overuse or repetitive strain of the wrist extensor muscles and tendons — the ones that help lift and twist your wrist. This condition causes tenderness and discomfort on the outside of the elbow, sometimes radiating down the forearm.

You don’t have to play tennis to get tennis elbow. Gardening, typing, and even DIY tasks can overload these muscles.

What is golfer’s elbow?

Golfer’s elbow (medial epicondylitis) affects the inner part of the elbow. It’s caused by strain of the wrist flexor muscles and tendons, which bend the wrist and fingers. Pain, stiffness, and tenderness on the inside of the elbow are the main signs.

Though golfers are prone to this injury, it can also develop from activities like throwing, weightlifting, or repetitive gripping.

How are they different?

The key difference is where the pain occurs: tennis elbow hurts on the outside, golfer’s elbow on the inside. Both stem from repetitive stress but involve different muscles and tendons.

How can physiotherapy help?

Physiotherapists assess which muscles and tendons are affected and design personalised treatment plans. These often include hands-on therapy to reduce pain, exercises to stretch and strengthen the muscles, and advice on modifying activities to prevent worsening.

If you start noticing elbow discomfort during activities, early physiotherapy can prevent the problem from becoming chronic and help you return to your favourite hobbies quicker.

Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with one of our physiotherapists — because ignoring elbow pain is not part of the game plan.

Understanding Quadriceps Injuries and How Physiotherapy Might Help

It’s all fun and games until your thigh says no. Whether you’re sprinting for a ball, powering through a cycle climb or lunging in a workout, your quadriceps are doing a lot of the heavy lifting. But when one of these key muscles is overloaded, it’s not uncommon to feel a sharp pain, weakness, or even hear a pop.

Quadriceps strains are a common injury—especially in sports involving sprinting, kicking or sudden direction changes. And the good news is, with the right physiotherapy support, most people can return to full strength.

Call 02 9838 3030 to book with one of our physiotherapists at Philip Wood Physiotherapy and get started on a treatment plan tailored to your recovery.

What are the quadriceps?

The quadriceps femoris group is made up of four muscles on the front of the thigh:

• Rectus femoris (the most commonly strained)
• Vastus lateralis
• Vastus medialis
• Vastus intermedius

Together, these muscles help straighten (extend) the knee and support lifting the leg at the hip – called ‘hip flexion’. They’re essential for walking, running, jumping and climbing stairs. Of the four, the rectus femoris is most vulnerable to strain because it crosses both the hip and knee joints—making it more susceptible to being overstretched during rapid movement.

What causes a quadriceps strain?

Quadriceps strains typically occur when the muscle is suddenly stretched or forcefully contracted. Common causes include:

• Sprinting or kicking without proper warm-up
• Sudden acceleration or deceleration
• Poor flexibility or muscle imbalance
• Fatigue, overuse or previous injury
• Direct trauma (less common, but can occur in contact sports)

You may feel a sharp or pulling pain in the front of the thigh at the time of injury. Depending on the severity, you might also notice swelling, bruising, or difficulty weight-bearing.

Grading the strain

Quadriceps strains are classified into three grades:

• Grade I: Mild overstretch with minimal tearing. Discomfort may be felt during activity but there’s little to no loss of strength.
• Grade II: Partial tear of muscle fibres. Pain is more significant and may come with swelling, bruising and reduced strength.
• Grade III: A complete rupture of the muscle. This is rare but serious—often accompanied by a sudden snap or pop, major weakness, and visible deformity.

Accurate grading is important because it helps determine the right course of treatment and expected recovery timeline.

How physiotherapy may help

At Philip Wood Physiotherapy, our physiotherapists take a detailed, personalised approach to muscle injuries. We begin with a full assessment of your symptoms, movement patterns and strength levels, and tailor your care based on the grade of tear and your goals.

Your treatment may include:

1. Early care and protection

In the first 48–72 hours after injury, we’ll guide you on:

• Relative rest (not full immobilisation)
• Compression and elevation
• Safe movement strategies to avoid aggravation
• We may also use techniques such as soft tissue massage, gentle mobilisation, or taping where appropriate.
  

2. Rehabilitation exercises

As healing progresses, we’ll help restore:

• Range of motion – with controlled stretching and mobility work
• Strength – with gradually progressive resistance exercises
• Neuromuscular control – especially important if the injury occurred during sport
  We focus on proper load management so that you rebuild strength without overloading healing tissue.
  

3. Return to sport planning

For athletes, this includes:

• Sport-specific drills
• Plyometric training
• Functional testing to assess readiness

We don’t just treat the injury—we help you address underlying factors like biomechanics, flexibility or training load that may have contributed to the strain.

Should you keep training?

Pushing through a quadriceps strain can worsen the damage and prolong your recovery. If you’re feeling pain at the front of your thigh, particularly during kicking, sprinting or squatting, it’s worth getting it checked. Ignoring it could lead to a more serious injury or compensatory issues in the hips, knees or lower back.

Recovery time varies depending on the grade of the strain:

• Grade I: ~1–3 weeks
• Grade II: ~3–6 weeks
• Grade III: Several weeks to months, often requiring longer-term rehabilitation

The sooner you seek treatment, the quicker (and safer) your recovery is likely to be.

We’re Here to Help

Call 02 9838 3030 today to make an appointment with a physiotherapist at Philip Wood Physiotherapy. Whether you’re recovering from a thigh strain or just want to stay injury-free, we’re here to help you move better.

How Physiotherapy Supports People Living with Disabilities

When most people hear “physiotherapy,” they picture sports injuries — a footballer clutching a hamstring or someone being wrapped in tape before a marathon. But while physios do treat their fair share of sprains and strains, the heart of physiotherapy has always been broader; it’s rooted in rehabilitation, recovery, and support for those facing long-term challenges. From the trenches of the First World War to the hospital wards of the polio era, physiotherapy began with a mission: to help people reclaim function, movement, and independence in the face of life-changing challenges. So yes — we can help you get back on the pitch. But we’re just as committed to helping you get up the stairs, carry your own groceries, or manage fatigue at work. And through the NDIS, physiotherapy support is more accessible than ever for Australians living with disability. Why not call us for a chat on 02 9838 3030 today.

A little history

Physiotherapy as we know it began to formalise during World War I, when the sheer number of soldiers returning home with amputations, spinal injuries and neurological trauma demanded a new kind of professional — someone trained not just in care, but in rehabilitation. In the decades that followed, particularly during the polio epidemics, physiotherapists played a key role in helping people regain movement, adapt to new challenges, and avoid long-term complications.

That foundation — of restoring function and supporting independence — remains at the core of what we do today.

What physiotherapy can offer

Modern physiotherapy is incredibly diverse, and one of its most meaningful applications is in supporting people living with disability — whether due to neurological conditions like cerebral palsy, stroke, multiple sclerosis or acquired brain injury, or physical conditions such as spinal cord injury, muscular dystrophy or limb difference.

Physiotherapy doesn’t aim to “fix” disability. Instead, it works to maximise comfort, ability, and confidence in day-to-day life.

Here’s how physiotherapy may help:

1. Building strength and mobility
Even small improvements in strength, coordination, or posture can make daily tasks feel more manageable. Physiotherapy provides targeted exercises and hands-on treatment to support whatever level of movement is right for you — whether you walk, use mobility aids, or use a wheelchair.

2. Preventing secondary issues
When movement is reduced, there’s a greater risk of complications like joint stiffness, pressure injuries, or respiratory problems. Physiotherapists work to reduce these risks with stretching, positioning advice, breathing exercises, and equipment recommendations.

3. Promoting independence
This is often the most powerful outcome. With physiotherapy, people can often learn strategies to move more confidently, conserve energy, or use adaptive tools. Physios may also collaborate with occupational therapists, speech pathologists, and support coordinators to provide holistic, team-based care.

4. Managing fatigue and energy
Fatigue isn’t just tiredness — it can be unpredictable and deeply limiting. Physios can help with pacing strategies, graded activity plans, and energy conservation techniques to help you do more with less strain.

5. Improving quality of life
Sometimes, the most meaningful changes are the smallest: being able to sit more comfortably, reach something without straining, or get through a workday without pain. Physiotherapy always starts with your goals and adapts to what matters most to you.

Physiotherapy and the NDIS

If you’re an NDIS participant, physiotherapy may be available to you through your plan, depending on your goals and support needs. This could include regular sessions for hands-on treatment, help with assistive equipment, reports for plan reviews, or training for support workers or carers.

Physiotherapy can be included in your Capacity Building supports under Improved Daily Living, or sometimes under Core supports, depending on how your plan is structured. We’re happy to help you navigate your funding and provide the documentation you need to access services that suit you.

At Philip Wood Physiotherapy, we work with NDIS-managed, plan-managed, and self-managed participants. Whether you’re newly diagnosed, looking to maintain your current level of function, or aiming to improve comfort and participation, we can support you with personalised, evidence-informed care.

Conclusion

Living with a disability can come with barriers, but accessing physiotherapy shouldn’t be one of them. Whether your goal is to walk further, reduce discomfort, or just make daily life a bit easier, we’re here to help.

Call us on 02 9838 3030 to make an appointment with our friendly team and find out how physiotherapy may support you or someone you care for through the NDIS.

And Why Is It Important in Injury Rehabilitation?

Did you know you’re gifted with the sixth sense? No really! Disappointingly it has nothing to do with seeing ghosts. But it’s its own sort of superpower. Ever walked down the stairs while carrying a cup of tea without looking at each step? Or reached for something on a high shelf without thinking about how far you need to stretch? That’s proprioception — your body’s ability to sense its position and movement in space, without needing to look. So how can you use this power to recover faster and prevent re-injury? Why not call 02 9838 3030 to make an appointment with one of our physiotherapists at Philip Wood Physiotherapy? And in the meantime, read on to find out more…

Why proprioception is crucial in injury rehabilitation

When you’ve injured yourself, your proprioception can be disrupted. Injuries to muscles, joints, or ligaments can affect how your brain understands the body’s position, making movements feel awkward or uncoordinated. This can slow down recovery and even increase the risk of further injury.

Proprioception is key for:

1. Improving balance and coordination: After an injury, even basic activities like walking, standing on one leg, or carrying groceries can feel challenging. Re-establishing proprioception helps you regain control and coordination.
2. Preventing re-injury: Proprioceptive training retrains your body to move more efficiently, reducing the risk of further injuries from poor movement patterns.
3. Optimising muscle function: Proper proprioception ensures the right muscles activate at the right time, improving strength and function, especially in the injured area.

How physiotherapy helps improve proprioception

Physiotherapists can help restore proprioception through specific exercises aimed at improving balance, coordination, and movement. Simple exercises like standing on one leg, walking in a straight line, or using balance boards can help retrain the brain to understand where your body is in space. The good news is that your sixth sense is very responsive to training so you’ll see improvements almost immediately. These exercises are designed to help you regain stability, improve movement, and reduce the chance of re-injury.

Training proprioception at home

Everybody and every injury is different so we’ll prescribe a tailored exercise plan. But in the meantime, here are a few simple exercises you can try at home:

1. Standing on one leg: Start by standing on one leg for 30 seconds at a time, then switch legs. Increase the challenge by closing your eyes or standing on a soft surface, like a cushion.
2. Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other. This simple exercise challenges balance and coordination.
3. Balance board or cushion exercises: Use a balance board or cushion to work on balance and stability. Try standing on it for a few minutes at a time, gradually increasing the difficulty by adding movements like squatting.
4. Toe and heel raises: Stand with your feet flat on the ground, then slowly raise your heels off the floor and balance on your toes. Slowly slower your heels then lift your toes off the floor while keeping your heels planted. Hold for a moment, then lower your toes back down. Repeat this exercise while focusing on keeping your balance.

Conclusion

If you’re recovering from an injury or struggling with instability, proprioceptive training can make a big difference. Physiotherapy will help you retrain your body to move more efficiently, improving your confidence in everyday movements.

So, you’ve managed to sprain a ligament—congratulations! We know it wasn’t on your to-do list, but it happens to the best of us. Whether it’s from a sudden twist, a misstep, or a dodgy tackle in the game, ligament sprains are a pain. But don’t worry, recovery is possible, and with the right treatment, you’ll be back on your feet in no time. Call 02 9838 3030 to book an appointment with our physiotherapists at Philip Wood Physiotherapy to start your recovery journey today. In the meantime, let’s understand the anatomy of ligaments, how sprains occur, and how recovery unfolds to help you manage your injury effectively.

What Are Ligaments?

Ligaments are strong bands of connective tissue that connect bones to other bones, helping to stabilise joints and limit unnecessary movement. They play a critical role in joint function and stability, as they prevent bones from moving in ways that could cause injury. Ligaments are composed mainly of collagen fibres, which provide strength and flexibility, although their structure means they have relatively limited blood flow. This lack of blood circulation can contribute to a longer healing time when they’re injured.

What Causes a Ligament Sprain?

A ligament sprain occurs when the ligament is overstretched or torn due to excessive force. This can happen in various ways:

• Sudden impact: For example, during a fall or an accident, the force may stretch the ligament beyond its normal range.
• Twisting or turning movements: A sudden twisting motion can cause the ligament to overstretch, leading to a sprain.
• Repetitive stress: Overuse, particularly in sports or physical activities, can cause wear and tear on ligaments, making them more vulnerable to sprains.

Some common examples of ligament sprains include ankle sprains (often caused by twisting the ankle) or knee sprains (such as the anterior cruciate ligament, or ACL, which can be torn during sports involving sudden changes in direction).

The Grades of Ligament Sprains

Ligament sprains are categorised into three grades, based on the severity of the injury:

• Grade 1 (Mild sprain): In this case, the ligament is stretched but not torn. There may be mild swelling and tenderness, but the joint remains stable, and full function is often maintained. Recovery is generally quick, often within a week.
• Grade 2 (Moderate sprain): A grade 2 sprain involves partial tearing of the ligament. The injury causes more swelling, bruising, and discomfort. The joint may feel unstable, and movement could be limited. Recovery can take several weeks to a couple of months.
• Grade 3 (Severe sprain): This is a complete rupture of the ligament. The joint becomes unstable, with severe swelling, bruising, and pain. Full movement may be impossible without medical intervention, and surgery could be required. Recovery from a grade 3 sprain is lengthy and may require several months of rehabilitation.

What Happens During Recovery?

The recovery process from a ligament sprain depends on the severity of the injury. It generally progresses through three phases:

• Inflammatory Phase (0-72 hours): Immediately after the injury, the body starts the healing process by sending fluids and white blood cells to the site of injury. This phase is characterised by swelling, bruising, and pain. Rest, ice, compression, and elevation (R.I.C.E) are the key management strategies during this phase to control swelling and inflammation.
• Repair Phase (3-14 days): The body begins to form new collagen fibres to repair the damaged ligament. This phase is crucial for avoiding further injury, as the ligament is still vulnerable. Gentle movements and stretching exercises may be introduced to keep the joint mobile and prevent stiffness, but caution should be taken to avoid stressing the healing tissue.
• Remodelling Phase (2 weeks to several months): This phase is when the ligament strengthens and regains its full function. Rehabilitation exercises to improve strength, flexibility, and stability are essential. The muscles surrounding the injured joint are often targeted to prevent future injuries and provide added support. For more severe sprains, the recovery time may extend into several months.

How Can Physiotherapy Help?

Physiotherapy plays a pivotal role in recovering from a ligament sprain. (So that you can get back to pivoting on the sports field, and dancing through life.) For a mild sprain, physiotherapy can guide you through exercises designed to reduce stiffness, regain strength, and maintain joint mobility. For more serious sprains, physiotherapy helps manage swelling and pain, aiming to restore the function of the joint while guiding you through your comprehensive rehabilitation programme.

Whether you’re recovering from a grade 1 sprain or need more intensive rehabilitation for a grade 3 injury, our physiotherapists are here to help optimise your recovery and reduce the risk of re-injury. Call 02 9838 3030 to book an appointment with at Philip Wood Physiotherapy and let us help you get back to full strength and movement.

Conclusion

Ligament sprains are common but manageable injuries, with recovery largely dependent on the severity of the sprain. Whether it’s a mild strain or a more severe injury, our physiotherapists are here to help you recover effectively and reduce the risk of further injury. 

The large intestine might not get as much glory as its flashier digestive counterparts, like the stomach and small intestine, but it plays a vital role in keeping your body functioning properly. If you’re having trouble “digesting” why it’s so important, don’t worry — we’ve got you covered. Read on to find out more… But if you already know your large intestine needs some intense care, call 02 9838 3030 to book an appointment with our physiotherapists at Philip Wood Physiotherapy.

What does the large intestine do?

Also known as the colon, the large intestine is the final stage of digestion. It absorbs water and salts from undigested food, turning it into solid waste to prevent dehydration. It also houses beneficial bacteria that break down fibres and produce short-chain fatty acids, which nourish the colon and support health.

Why is It Important for Your Health?

Beyond waste removal, the large intestine regulates fluid balance, influences blood pressure, and supports immune health—about 70% of the immune system is in the gut. It acts as a barrier against harmful bacteria and toxins. Additionally, the gut microbiota affects digestion, mood, and vitamin production. An imbalance in these bacteria can contribute to digestive discomfort and immune issues.

Keeping Your Large Intestine Healthy

A balanced diet rich in fibre, fruits, vegetables, and plenty of water supports its function. Regular exercise also encourages healthy digestion and helps reduce constipation. If you’re feeling sluggish, experiencing digestive discomfort, or struggling with bowel movements, it may be a sign your large intestine needs attention.

How Can Physiotherapy Help?

Physiotherapy can support digestive health by addressing factors that influence gut function. Techniques like abdominal massage help enhance circulation and stimulate the peristaltic action of the intestines, which may reduce bloating and discomfort. Pelvic floor exercises improve bowel control and relieve constipation, as these muscles are essential for bowel function. Posture correction can reduce pressure on the abdomen, allowing for better movement of the digestive organs and easing symptoms. Additionally, diaphragmatic breathing can stimulate the vagus nerve, which plays a role in regulating digestion. While physiotherapy doesn’t directly treat all digestive issues, it can complement other strategies for supporting gastrointestinal health.

Conclusion

Your large intestine plays a key role in digestion, immune function, and even mood regulation. Keeping it healthy requires a balanced diet, exercise, and hydration. If you need support, call 02 9838 3030 to book an appointment with our physiotherapists at Philip Wood Physiotherapy.

The Surprising Causes of Your Knee Pain (and What to Do About It!)

Knee pain isn’t just an issue for athletes or those who forgot they’re not 18 anymore. It can affect anyone and make simple tasks—like walking, squatting, or getting off the sofa—feel like an extreme sport. The location of your pain gives a big clue about what’s causing it, with four main hotspots: anterior (front), posterior (back), medial (inside), and lateral (outside).

If your knee has been complaining more than usual, read on—right after you call us on 02 9838 3030 to book an appointment at Philip Wood Physiotherapy.

The Four Pain Points (and What to Do About It?)

Anterior (Front) Knee Pain
If your kneecap feels like it’s protesting every movement, you might have patellofemoral pain syndrome (a.k.a. “runner’s knee”). This happens when the kneecap doesn’t track properly over the femur, making stairs and squats a struggle. Another culprit? Patellar tendinitis—inflammation of the tendon connecting your kneecap to your shinbone, often from overuse.

What to do about it? Strengthening your quads and improving knee alignment with physiotherapy can help. In the meantime, ice and proper footwear can reduce strain and discomfort.

Posterior (Back) Knee Pain
Pain at the back of the knee could be a hamstring strain (too much enthusiasm at the gym?) or a Baker’s cyst—a fluid-filled lump that makes bending the knee uncomfortable. The cyst is often linked to arthritis or a meniscal tear.

What to do about it? Rest and gentle stretching can ease a hamstring strain, while physiotherapy can help reduce swelling and improve joint function if a Baker’s cyst is the culprit.

Medial (Inside) Knee Pain
Pain on the inside of the knee is often due to an MCL injury (from a sideways blow or a dodgy twist), a meniscus tear(pivoting like a pro… or trying to), or arthritis wearing down the cartilage.

What to do about it? If it’s an MCL sprain, supporting your knee with bracing and targeted strengthening can help. For meniscus tears or arthritis, manual therapy and controlled exercises can improve mobility and reduce pain.

Lateral (Outside) Knee Pain
If the outer knee is nagging, iliotibial band (ITB) syndrome might be the troublemaker—especially if running downhill makes you wince. The IT band, a fibrous tissue running down the outer thigh, can tighten up and cause irritation. Less commonly, LCL sprains (Lateral Collateral Ligament) or even stress fractures can be the issue.

What to do about it? Loosening up the IT band with foam rolling and stretching can help, while physiotherapy can guide you back to pain-free movement.

If your knee is making everyday life feel like an obstacle course, it’s time to act. Our physiotherapists at Philip Wood Physiotherapy can help you move better, recover faster, and prevent future injuries. Call us on 02 9838 3030 to book an appointment today!

Have you ever walked confidently through your living room, only to be brought to your knees by the corner of the sofa? No? Maybe an unexpected coffee table ambush? If you’re rolling around in agony and wondering if you’ve broken your toe, you’re not alone. Toe fractures are surprisingly common, and while they might not seem as dramatic as a broken arm or leg, they can still be incredibly painful and inconvenient. If you think you’ve broken a toe, here’s what to do—and how our physiotherapists at Philip Wood Physiotherapy may be able to help you heal. Call us for an appointment on  02 9838 3030 (once you’ve stopped cursing that corner.)

Signs of a Broken Toe

It can be difficult to tell whether you’ve broken your toe or just bruised it badly. Here are some common signs of a fracture:

• Severe pain immediately after impact
• Swelling and bruising around the toe
• Difficulty walking or putting weight on the foot
• Visible deformity—the toe may look misaligned or out of place
• A crunching or cracking sound at the moment of injury

If the toe looks badly misaligned, is numb, or the pain is unbearable, seek medical attention straight away. In some cases, X-rays may be necessary to determine the extent of the injury.

First Aid for a Broken Toe

If you suspect you’ve broken your toe, follow these steps to manage the injury before seeking professional care:

1. Rest and elevate – Keep your foot raised to reduce swelling.
2. Ice the area – Apply an ice pack wrapped in a towel for 15–20 minutes every couple of hours.
3. Pain relief – Over-the-counter painkillers like paracetamol can help with managing pain and discomfort. Always consult your doctor before taking any medication, especially for the first time.
4. Protect the injury – to avoid any further injury or damage, protect the site as best as you can until you seek medical help. Have a friend or family member assist you with moving around and if necessary drive you to an emergency department for further investigation with the professionals!

How Physiotherapy Can Help

While minor toe fractures may heal on their own, physiotherapy can help ensure proper recovery and prevent complications such as stiffness, poor walking patterns, or long-term discomfort. Here’s how a physiotherapist may assist you:

1. Managing Swelling and Pain

A physiotherapist may use gentle techniques like manual lymphatic drainage or soft tissue massage to help reduce swelling and improve circulation.

2. Restoring Mobility

After a toe injury, you may find it difficult to move your foot normally. Targeted stretching and mobility exercises can help restore function and prevent stiffness.

3. Improving Strength and Balance

Walking differently to avoid toe pain can lead to imbalances in your gait, affecting your ankle, knee, and even hip. Our physiotherapists will guide you through strengthening exercises to maintain proper biomechanics.

4. Gait Training and Return to Activity

If you’re limping or walking awkwardly due to your injury, physiotherapy can help retrain your movement patterns, helping you to regain normal function without compensatory issues.

When to Seek Professional Help

If your toe pain is not improving after a few days, or you notice increased swelling, numbness, or persistent difficulty walking, it’s time to consult a professional. A broken toe might seem like a minor inconvenience, but without proper care, it can lead to longer-term issues. Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with one of our physiotherapists and get back on your feet faster. 

Strength—it’s not just for bodybuilders and superheroes. From carrying shopping bags to sprinting for the bus, strength underpins almost everything we do. But it’s not all about bulging biceps or how much you can bench press. Strength is far more nuanced, coming in different forms that help us power through life’s challenges, big and small. And we’re here to help. Call us for an appointment with our physiotherapists at Philip Wood Physiotherapy on 02 9838 3030. In the meantime, let’s learn more…

At its core, strength is your body’s ability to produce force. And while it’s tempting to think of strength training as something reserved for gym-goers, building strength is crucial for everyone. Let’s explore the three main types of strength—maximum strength, explosive strength, and muscular endurance—and why it matters for your overall health. 

Maximum strength

This is the type of strength you’d see in action at a powerlifting competition. Maximum strength is your muscles’ ability to exert the greatest force in a single, maximal effort—think of pushing a car that’s broken down (or just lifting a particularly stubborn suitcase). While few of us aim to break weightlifting records, maximum strength helps us tackle life’s heavy-lifting moments.

Explosive strength

Explosive strength is all about speed and power. It’s what gets you off the blocks in a sprint or lets you jump for a header in football. Even outside of sport, this type of strength comes into play when you react quickly, like catching yourself if you trip or grabbing a child before they tumble. It’s fast, it’s dynamic, and it keeps you moving.

Muscular endurance

Muscular endurance is your stamina—it’s what lets you climb a long flight of stairs or hold a yoga pose without collapsing in a heap. Unlike maximum or explosive strength, endurance focuses on your ability to sustain effort over time, making it essential for everyday activities that require prolonged muscle engagement.

Why does strength matter?

Strength isn’t just about moving well; it’s about living well. Strong muscles stabilise your joints, protect you from injury, and support your posture. Without adequate strength, even basic tasks like sitting, standing, or carrying groceries can become more difficult over time.

At Philip Wood Physiotherapy, our physiotherapists can help you develop the strength you need to thrive. Whether you’re recovering from an injury, managing pain, or simply looking to move better, we’re here to help. Call us today on 02 9838 3030 and let’s get started on your journey to a stronger, healthier you!