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Posted by philipwoodphysio in Health Tips, Physiotherapy on July 16th, 2025
Let’s clear something up: yoga isn’t just for people who can twist themselves into pretzels or enjoy burning incense in their living room. You don’t need to chant or hum (unless you want to). From a physiotherapist’s point of view, yoga is simply a fantastic way to build strength, improve mobility, and move with more control – and that’s something most of us could do with. If you’re unsure whether yoga is the right fit for you, you can always chat to one of our physiotherapists first – we’ll help you find the right approach for your body. Call us on 02 9838 3030.
Yoga is often thought of as stretching, but it’s far more than that. It blends controlled movement with breathing and balance. Sound familiar? That’s because it shares a lot of ground with physiotherapy. In fact, many of the principles we use in rehab – posture, joint range, muscle control, and breath awareness – are echoed in a typical yoga class.
You do not have to be flexible to start. In fact, if you’re stiff, tight, or recovering from an injury, yoga might be exactly what you need. These days, there are classes for beginners, older adults, people with arthritis, the chair-bound, post-natal mums – the list goes on. Yoga is for everybody – and for every body.
Here’s why we often recommend it:
Yoga is low-impact and endlessly adaptable. Can’t kneel? There’s a workaround. Trouble with balance? Use a wall or a chair. The best teachers will offer alternatives, and nobody expects you to get everything right the first time. Or even the second time. That’s part of the fun.
If you’ve had a recent injury or long-standing issue, chat to your physiotherapist (us!) before you begin. We can help you choose the right class, or suggest postures to avoid at first. But if you’re otherwise fit to try it – go for it. You don’t need special gear or years of experience. Just a willingness to try something new and a sense of humour when your hamstrings protest.
So no, you don’t have to be bendy. You don’t have to love herbal tea. And you certainly don’t need to burn incense. But you might just walk out of that first yoga class feeling a little taller, a little calmer – and wondering why you didn’t start sooner.
Still not sure. Call 02 9838 3030 to speak to one of our physiotherapists at Philip Wood Physiotherapy – we’d love to help you get started. And don’t forget to follow us on social media for more movement tips and ideas.
Posted by philipwoodphysio in General, Physiotherapy on April 21st, 2022
When we think about muscles, we tend to think of fitness, strength training, and toning. While muscles are responsible for moving our bodies, the muscular system also has other important functions in the body.
The muscular system is made up of three types of muscles: skeletal, cardiac and smooth. Here’s a breakdown of the three muscle types and what they do.
Healthy muscles need exercise and proper nutrition. Muscle tissue requires protein, glucose from carbohydrates, electrolytes and minerals such as calcium, magnesium, potassium and sodium to function.
Skeletal, cardiac and smooth muscles all share the same composition, even though they have different roles in the body. A muscle is made of tightly bundled elastic fibres that are wrapped in a thin membrane. Individual muscle fibres are made of protein blocks.
Skeletal muscle movement is driven by the neuromuscular system. The brain sends a signal to motor nerves, which then release a chemical. Calcium is released into the cells and the muscle contracts in response.
Muscle disorders are collectively known as myopathies. Some common disorders that affect muscles, include:
Yes, we are here to help you! We help diagnose and treat a broad range of conditions that affect your bones, muscles, nerves and other parts of your body. We will assess your symptoms and develop an appropriate plan to manage them and improve your quality of life. We use treatment techniques, such as soft tissue massage, joint manipulation, dry needling, and exercise prescription.
If you are experiencing muscle pain, we can help by creating an appropriate treatment plan. Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to make an appointment today.
Posted by philipwoodphysio in Conditions, General, Health Tips, Physiotherapy, Stretch of the Month, Wellness on March 28th, 2022
Our first priority is the general health and wellbeing of the community. Responding to the ongoing presence of COVID-19 places an added level of complexity and concern for patient care and we ask for your patience and understanding as we continue to respond to changing Government advice. As a health care provider, our staff are fully vaccinated (COVID-19 & Flu), and we place emphasis on upholding stringent standards of hygiene and infection control. Please speak to one of our staff if you would like to know more about how we keep you safe.
We request that if you are experiencing any cold/flu-like symptoms which may include fever, cough, sore throat, fatigue or shortness of breath; that you DO NOT attend the practice.
In the event that you are unable to attend in person, we have capacity for home visit consultations and telehealth consultations.
Philip Wood Physiotherapy
Posted by philipwoodphysio in Physiotherapy on August 2nd, 2019
Iliotibial band syndrome (ITBS) is a common running injury of the lateral knee, and accounts for approximately 12% of all injuries in runners. ITBS pain is normally experienced on the outer side of the leg and just above the knee joint.
The ITB is not a muscle, but rather a thick band of connective tissue that runs down the outside of the thigh from the pelvis to the shin bone (tibia). It crosses both the hip and the knee joint, providing lateral stability. Near the hip, the ITB originates from the tensor fascia lata muscle and gluteus maximus muscle. As the ITB is a thick band of fascia, it is not possible to stretch the ITB itself.
There is some debate with regard to the exact cause of ITBS. The longstanding theory has been that a tight ITB causes friction over the femoral condyle as the knee bends, which leads to inflammation and pain. Recent research, however, has challenged this view, with the current theory being that a highly innervated layer of fat gets compressed between the ITB and femoral condyle, causing inflammation and pain. However, further research is needed to confirm this theory.
ITBS is classified as an overuse injury, with training error therefore being a significant cause. Increasing training volume (how much), intensity (how hard) and frequency (how often) too fast can lead to the capacity of the tissues being exceeded, resulting in inflammation and pain. Further contributing factors are poor movement control and gluteal weakness. Dynamic knee valgus, where the knee rolls in during an activity, will result in the insertion of the ITB moving away from the origin, causing more compression and load on the ITB at the knee joint.
ITBS has long been treated with stretching of the ITB and using foam rolling and deep tissue massage to loosen the tight ITB. However, the ITB is a non-contractile tissue, and has been shown to have the tensile strength of steel. The tension of the ITB, however, can be increased by the muscles that insert into it at the hip, being the tensor fascia lata and gluteus maximus. If these muscles cannot handle the load that is being exerted on them, they can tighten up as a result. Treatment of ITBS should initially focus on settling the symptoms, by resting from the aggravating activity and using ice on the area. Once symptoms have settled, exercises should be introduced to address muscle weakness and correct movement control.
Contact us on 9838 3030 if you would like to assess whether you have ITBS and/or it’s treatment.
Posted by philipwoodphysio in Physiotherapy on April 4th, 2019
Cycling injuries are an unfortunate part of most rider’s relationship with the bike. Some people are more prone to injury than others, but most cyclists will find themselves off the bike at some point.
Most common issues experienced by cyclists can be treated and avoided. It’s important to remember that your body is one connected system – symptoms may not represent the actual cause and if an injury is persistent you should see a Physiotherapist who can help identify and treat the cause.
The most common cycling injuries are:
Whatever injury you may be suffering as a result of cycling, make sure you seek advice from your Physiotherapist who is able to assess and address the key factors that can be causing your injury & treat the underlying cause of your problem.
Posted by philipwoodphysio in Health Tips, Physiotherapy on October 28th, 2015
Traditionally, pregnant women were instructed to reduce exercise and activity levels for the duration of the pregnancy and immediately post-partum.
Recent evidence suggests however that regular physical activity provides many health and social benefits and may also help manage some symptoms of pregnancy. Unless you have complications, it should be possible to enjoy some level of physical activity throughout most of your pregnancy.
Consult with your doctor, physiotherapist or health care professional before starting any new exercise program. While exercise during pregnancy is usually encouraged, under some circumstances exercise can be detrimental to both the expecting mother and the growing foetus.
You must stop exercising immediately if you experience;
Posted by philipwoodphysio in Physiotherapy on July 28th, 2015
Posture is the position you hold yourself in whilst standing, sitting or lying down. Good posture could be described as the position where there is the least strain placed on the muscles, ligaments and joints of the spine with all parts balanced and supported. Taking into account the natural curves of the spine, a straight line should be able to connect the earlobe, through the shoulder, hip, knee and the middle of the ankle whilst in a standing position.
If you are experiencing any of the symptoms listed above, your posture might not be optimal and a physiotherapist can help. A detailed history helps the physiotherapist work out the cause of the postural problems (injury, habit or lifestyle factors could all contribute). A physical assessment is performed next to determine the effects of poor posture on the musculoskeletal system e.g. muscle tightness or spasm, weakness or joint stiffness. A treatment plan is then devised, which may include stretching and strengthening exercises, joint mobilisations, soft tissue massage, heat or electrotherapeutic modalities such as ultrasound and TENS. A physiotherapist will also be able to advise you on how to manage your work or home environment to encourage better posture.
Posted by philipwoodphysio in Health Tips, Physiotherapy on October 28th, 2015
Research has shown that participation in light intensity activities resulted in reduced blood sugar levels and a decreased waist circumference. Those people who interrupted their sitting time more frequently had a better health profile.
Here are some simple ideas:
Any form of movement of the body can be seen as an opportunity for improving health, not as a time-wasting inconvenience.
Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.
You can accumulate your 30 minutes (or more) throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each.
This step does not replace Steps 1-3. Rather it adds an extra level for those who are able, and wish, to achieve greater health and fitness benefits.
Posted by philipwoodphysio in Physiotherapy on October 28th, 2015
Massage should be enjoyable for both parent and baby. The benefits of massage are many and varied:
There are many recognised techniques and sequences used in baby massage. After a bath or before sleep, one relaxation method would be;
There are also therapeutic benefits to massage. Constipated babies or babies with colic respond to abdominal massage. Asthmatic babies or babies that suffer with croup respond well to chest massage. If you would like more information on these types of massages please ring one of our Physiotherapists today.