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Posted by philipwoodphysio in General on July 31st, 2026
Treating Achilles Tendinopathy
If your Achilles feels stiff when you first get out of bed, settles as you get moving, then flares during or after a run, it’s often one of the earliest signs that the tendon is becoming overloaded.
And yes – your Achilles heel might quite literally be your Achilles’ heel.
Named after the Greek mythological warrior Achilles, who was said to be strong everywhere except his heel, this tendon is one of the most powerful structures in the body. It helps you walk, run, jump, and push off with every step. But despite its strength, it’s curiously vulnerable to overload when training demands build too quickly.
Achilles tendinopathy is one of the most common overuse injuries in runners and walkers, and famously excellent at reminding you that enthusiasm is not the same as load tolerance.
The goal of treatment is not simply to calm symptoms. It is to rebuild tendon capacity so you can return to running with confidence and reduced recurrence risk. Sounds good? Call us on 02 9838 3030 to make an appointment at Philip Wood Physiotherapy.
The Achilles tendon connects the calf muscles to the heel bone and plays a major role in walking, running, jumping, and pushing off through the foot.
When it becomes overloaded, symptoms tend to build gradually rather than appear suddenly. Runners and walkers often describe stiffness first thing in the morning that eases once they get moving. And that’s the give – morning stiffness that eases quickly is usually normal, but when it keeps returning with running or starts getting worse over time, it often signals early Achilles tendon overload rather than simple tightness.
Some notice tenderness when pressing along the tendon, a thickened feeling around the lower calf or heel, or a loss of that natural “spring” when pushing off.
A key feature is that familiar pattern where the tendon feels better as it warms up only to feel worse later.
Achilles tendinopathy rarely develops from one specific incident. It is usually the result of accumulated load exceeding the tendon’s current capacity over time.
One of the most common contributors is a sudden change in training load. This might include increasing running distance too quickly, adding hill sessions or speed work without enough preparation, or returning to running after a break. Even well-intentioned training changes can overload the tendon if progression is too rapid.
Footwear can also play a role. Changes in heel drop, switching shoe types, or running in worn-out trainers can alter how forces are distributed through the calf and Achilles. While this is rarely the sole cause, it can contribute to increased strain.
Calf strength and endurance are also important. The calf complex acts as a key shock absorber during running. If it fatigues easily or lacks strength, the Achilles tendon often ends up absorbing more load than it can comfortably handle.
Recovery factors such as sleep quality, overall stress, and training density also influence how well the tendon adapts. When recovery is compromised, the tendon’s ability to tolerate load can decrease, even if training volume has not changed significantly.
Effective treatment begins with understanding how the tendon responds to load.
A physiotherapy assessment will typically explore symptom irritability, movement quality, and strength capacity. This includes testing how the tendon reacts to activities such as calf raises, hopping, and walking, as well as reviewing running history, training patterns, and recovery habits.
From there, load is adjusted rather than removed entirely. In most cases, complete rest is not the goal. Instead, we aim to find a level of activity that keeps the tendon working without provoking excessive irritation.
This may involve temporarily reducing running volume, adjusting intensity, or modifying terrain. Hills and speed work are often scaled back early on, and rest days may be increased between runs. Cross-training can also be introduced to maintain fitness while reducing repetitive tendon load.
The focus is always on finding the balance between enough stimulus for adaptation and not so much that symptoms continue to flare.
Rehabilitation for Achilles tendinopathy is centred on gradually restoring the tendon’s ability to tolerate load.
Early-stage treatment often uses isometric calf loading. These static holds help introduce controlled tension through the tendon without excessive movement, which can be useful when symptoms are more irritable.
As tolerance improves, strengthening progresses into more dynamic work. This includes controlled calf raises performed through different positions to target both the gastrocnemius and soleus muscles. Over time, load is increased through single-leg work, added resistance, and slower, more controlled lowering phases to build strength and control.
Later stages shift towards energy storage and return to impact. This is where hopping, skipping, and low-level plyometric exercises are introduced. These movements help prepare the tendon for the elastic demands of running, where it must repeatedly store and release energy efficiently.
Throughout rehab, running mechanics may also be assessed. Factors such as stride length, cadence, ankle mobility, and calf function can influence tendon loading. Small changes in these areas can sometimes reduce unnecessary strain and improve running efficiency.
Returning to running is guided by how the tendon responds rather than a fixed timeline.
In the early stages, shorter and flatter runs are typically introduced with careful attention to symptoms during and after exercise. The goal is to keep the tendon exposed to load without triggering a flare-up.
A useful guide is how the tendon behaves afterwards. Mild discomfort during a run can be acceptable if it settles quickly and does not worsen the next day. Increasing morning stiffness or a progressive worsening of symptoms usually indicates that load is too high and needs to be adjusted.
Over time, distance, frequency, and intensity are gradually increased as tolerance improves. The emphasis remains on consistency rather than pushing too hard too soon.
A simple daily routine can support tendon capacity and calf strength during rehabilitation.
This typically begins with straight-knee calf raises performed slowly and with control, focusing on both the upward and downward phases. Bent-knee calf raises are then added to target the deeper calf muscles that also contribute to Achilles load management.
Single-leg calf holds can help build endurance and mid-range control, which is important for running stability. Gentle ankle mobility work can support movement through the joint, while light walking or calf movement helps reduce stiffness between sessions.
Progressions depend on symptoms, training load, and stage of recovery, and are best tailored individually.
Achilles tendinopathy can be frustrating for runners, particularly when it disrupts consistency or appears during training build-up. However, it is also one of the more predictable conditions to manage when load is understood and progression is structured.
With appropriate assessment, gradual strengthening, and a carefully planned return-to-running approach, most runners are able to rebuild tendon capacity and return to activity with improved resilience.
The key is not avoiding load altogether, but applying it in a way that allows the tendon to adapt and strengthen over time.
If you are experiencing Achilles pain, stiffness, or recurring flare-ups with running, a physiotherapy assessment can help identify contributing factors and guide a structured return-to-running plan tailored to your goals.
Book in an assessment with our physiotherapy team to understand if it’s an Achilles load issue and get a personalised rehabilitation plan. Call us on 9838 3030 to make an appointment at Philip Wood Physiotherapy.
Posted by philipwoodphysio in General on June 9th, 2026
Practical Patellofemoral Pain Rehab for Active People
If your knees could talk, they would probably ask for a little less drama on the stairs – and a little more notice before you suddenly expect Olympic-level performance.
Patellofemoral pain syndrome, often called ‘runner’s knee’, is one of the most common knee complaints we see in physiotherapy. It affects runners, gym-goers, cyclists, and people whose longest daily run is through their inbox. The common thread is not just what you do, but how quickly your routine changes. However it happened – we’re here to help. Call us on 02 9838 3030 to make an appointment at Philip Wood Physiotherapy.
What is patellofemoral pain
Patellofemoral pain refers to discomfort around or behind the kneecap. The patella acts like a pulley for the front thigh muscles (the quadriceps), improving efficiency as the knee straightens. When it glides well, movement feels smooth and controlled.
When it does not, the joint can become sensitive. People often describe a dull ache at the front of the knee, pain with stairs, squats or lunges, and stiffness after sitting. That classic “cinema knee” moment, where standing up feels oddly creaky, is a familiar sign.
Why it happens
This condition is rarely about one single mistake. It is usually a combination of load and timing.
For active people, a rapid increase in training is a common trigger. You run further, add hills, or jump back into the gym with enthusiasm that your knees do not quite share yet. The patellofemoral joint can handle load, but it prefers a gradual introduction rather than a surprise audit.
For desk workers, the issue starts differently. Hours of sitting keep the knee bent, increasing pressure behind the kneecap and reducing movement. Then, without much warm-up, you ask it to climb stairs, squat, or exercise. It is a bit like expecting a cold engine to go straight to full speed.
In many cases, these overlap. A sedentary week followed by a very motivated weekend is a classic recipe. It is not the running or the sitting alone. It is the sudden jump between the two.
Movement patterns also play a role. If the hip is not doing its job, the knee may drift inward during tasks like squats or running. The knee ends up working overtime, which it rarely enjoys.
Assessment highlights
A physiotherapy assessment focuses on how your knee behaves under real-world load.
Single-leg tasks like squats and step-downs give us a clear picture of control, alignment and confidence. They also tend to reveal symptoms quickly, which is useful information.
We assess strength where it matters:
We also look at load tolerance. In simple terms, how much your knee can handle before it starts to complain.
Treatment is about reducing irritation while improving capacity.
Activity modification comes first. This is not about stopping everything. It is about adjusting your load so your knee settles while you stay active.
Targeted strengthening is central. Rather than isolating one area, we build capacity across the whole lower limb so the knee is not left doing all the work.
Movement retraining can make a meaningful difference. Small changes in how you squat, lunge or run can reduce unnecessary stress on the joint.
Taping or bracing can help in some cases, particularly early on, by reducing pain and improving confidence with movement.
Rehab should feel structured, not like guesswork.
Phase 1: settle symptoms
Reduce aggravating loads and introduce low-load muscle work that keeps the knee active without increasing irritation.
Phase 2: restore movement
Address stiffness and regain comfortable range through the knee and surrounding joints.
Phase 3: build strength
Progress into functional exercises such as squats, step-ups, and split squats. These train the knee to handle real-world demands while improving control.
Phase 4: return to activity
Gradually reintroduce running or gym work. Think steady progression, not a heroic comeback session that your knee did not sign off on.
A simple rule helps here. Mild discomfort during exercise is acceptable. Pain should settle within 24 hours and not build with each session. If it does, your knee is asking for a slightly smaller step.
Prevention and self-management
Consistency beats intensity every time.
Footwear and technique matter, but they are supporting actors. Load management and strength tend to drive the biggest changes.
Take the next step (without your knee complaining about it)
If knee pain is limiting your activity or keeps making an unwelcome return, a clear plan can help. Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with one of our physiotherapists. We will assess how you move and build a personalised program around your goals.
And if your knees prefer a little less surprise and a little more strategy, follow us on social media for health hints and physio facts. We will help you keep them moving smoothly, one well-timed step at a time.
Posted by philipwoodphysio in General on May 22nd, 2026
Before you blame your knees, your hips, or “just getting older”, it might be worth looking down. You think your shoes are nicely broken in. But what if they are just broken… and slowly breaking you? Or maybe they weren’t that comfortable in the first place – you’re just suffering for fashion, or function, or football…. Call 02 9838 3030 to book an appointment with Philip Wood Physiotherapy if something does not feel quite right. We’re here to help you figure it out.
A step in the wrong direction
Persistent knee, hip, or foot pain is often blamed on overuse, old age, or bad luck. But even well‑cushioned, “comfortable” shoes can subtly change how your foot lands, how your joints absorb force, and how your muscles fire. Over time, these small shifts can overload tissues, leading to aches and niggles that just won’t quit.
Everyone’s feet are different. Arch height, flexibility, and foot posture all affect how the body responds to footwear. Two people wearing the same shoes can experience very different forces at the knee, hip, or ankle.
Shoes do more than protect your feet – they orchestrate how your whole body moves.
How footwear changes movement
Footwear influences biomechanics, the way joints and muscles coordinate during movement.
Sole stiffness affects foot bending. A very stiff sole may prevent the foot from pronating naturally, shifting load to the knee or hip. Heel height, or heel drop, alters posture: higher heels increase knee flexion demand, while lower heels place more stress on the calf and Achilles. Cushioning plays a role too – soft shoes feel comfy but reduce sensory feedback, limiting your body’s ability to adjust to the ground. Firmer shoes improve control but can feel harsh if your tissues aren’t used to them.
There’s no universal perfect shoe. The right choice depends on your foot structure, activity type, and movement habits.
Three signs your shoes may be contributing
Uneven wear shows how you load your feet over time. Pain that appears after switching shoes is another clue. Persistent soreness in feet, knees, or hips that doesn’t settle may also indicate footwear is part of the problem… These signs aren’t a diagnosis, but they flag that further assessment is worthwhile.
What we assess in clinic
We observe your gait, foot posture, and how your joints move under load. Shoe wear patterns give clues about long-term mechanics. Functional tests reveal how your body responds to stress, helping us tailor changes that respect your individual biomechanics.
Home advice and a simple two week trial
Review your current shoes and note when symptoms appear. If trying a new pair, alternate with your old shoes at first.
A two-week trial works well: start with short periods, monitor how your body responds, and ensure any discomfort remains mild and settles quickly. If not, scale back.
Finding the right fit for you
Footwear is only one piece of the puzzle. Strength, technique, and movement habits all matter.
Call 02 9838 3030 to book an appointment with Philip Wood Physiotherapy. We can assess your movement, review your footwear, and help you take steps towards pain-free movement.
Posted by philipwoodphysio in Health Tips on April 25th, 2026
Physio-Approved Stretches for the 9–5 Body
If your body feels very different at 5pm compared to 9am, you are not alone. The modern workday asks a lot of us. Long hours sitting, screens at eye level (or not quite), phones creeping closer to our faces, and meetings that somehow run longer than planned all add up. Over time, the so-called “9–5 body” develops familiar patterns: tight hips, stiff upper backs, cranky necks, and shoulders that seem permanently raised towards the ears. So we’ve put together a list of stretches to work into your day.
Of course, not everyone spends their day at a desk. Labouring, retail work, long periods on your feet, or driving for work can create different strains. These physio-approved stretches are useful for most work lifestyles, targeting areas that often become stiff or overworked, regardless of how you spend the day.
If you want personalised advice on keeping your body moving, call us here at Philip Wood Physiotherapy on 02 9838 3030 to speak with a physiotherapist. We can guide you through stretches that suit your work style and movement needs.
Why stretching matters for busy bodies
Sitting itself is not the enemy. The problem is staying in one position for too long. Muscles that remain shortened all day, such as hip flexors and chest muscles, can limit joint movement. Meanwhile, other areas, like the neck extensors and lower back, often work harder to hold you upright.
Regular, targeted stretching helps maintain joint mobility, reduce muscle tension, and improve circulation. It also acts as a gentle reset, reminding your body that it is allowed to move in more than one direction.
Long hours leaning forward can pull the shoulders forward and limit upper back movement.
Stand or sit tall. Gently clasp your hands behind you or rest them on the back of your chair. Draw your shoulders back and down, lifting the chest slightly. Keep the neck relaxed and avoid arching the lower back.
Hold for 20 to 30 seconds, breathing steadily. This stretch aims to help counter rounded shoulders and gives the upper back a break from its forward-leaning role.
Necks do not usually need aggressive stretching. They respond better to controlled movement.
Slowly tilt your head to one side, bringing your ear towards your shoulder without lifting the shoulder. Return to the centre, then repeat on the other side. Follow with gentle rotations, keeping the movement smooth and pain-free.
Think movement rather than stretch. This supports joint nutrition and reduces stiffness from screens or repetitive postures.
The spine is designed to rotate, yet sitting or standing in one position often keeps it locked.
Sitting upright, place one hand on the opposite knee and gently rotate your torso, leading with the rib cage rather than the shoulders. Keep both feet grounded.
Hold for 10 to 15 seconds each side. This encourages thoracic mobility and can relieve that “stuck” feeling between the shoulder blades.
Hip flexors shorten whether you sit for long periods or move repeatedly without stretching.
Step one foot back into a split stance. Gently bend the front knee and shift your weight forward until you feel a stretch at the front of the hip on the back leg. Keep the torso upright and lightly engage your core.
Hold for 20 to 30 seconds each side. This stretch helps restore balance through the hips and pelvis. (You could wait till you’ve got a meeting room to yourself to do this one. But why not start a new health trend in your office kitchenette?)
Hamstrings often feel tight, but stretching them with a rounded back misses the point.
Place one foot on a low step or chair. Keep your spine long and hinge forward slightly from the hips until you feel a stretch along the back of the thigh. Avoid pulling on the toes.
This supports hamstring length without adding extra strain to the lower back.
Short, regular movement breaks are more effective than one long session at the end of the day. Aim to move or stretch every 60 to 90 minutes, even if it is just for a minute or two.
If stretches cause pain, tingling, or lingering discomfort, stop and seek advice. A physiotherapist can help tailor a program based on your specific work setup, history, and movement patterns.
The 9–5 body, or the 24/7 working body, is not broken. It just needs regular reminders that it was built to move.
Call Philip Wood Physiotherapy on 02 9838 3030 to book a consultation and get a personalised stretching plan that suits your lifestyle. And while we’ve got you – why not follow us on social media for quick tips and friendly reminders to keep your body moving – even on the busiest days.
Posted by philipwoodphysio in Conditions, General on April 23rd, 2026
Have you noticed your lower back stiffens after meals? Or that on days when you feel bloated, your pelvis and hips seem tighter too? It is common to treat digestive symptoms and back discomfort as separate problems. In reality, your gut and your movement system constantly influence each other.
How digestive health affects spinal load
Your abdomen plays a central role in both digestion and stability. The diaphragm, your main breathing muscle, works with your deep abdominal muscles, pelvic floor and lower back muscles to regulate pressure inside your trunk. This pressure supports your spine during everyday activities such as bending, lifting and walking.
When your abdomen feels distended or irritated, your body often responds by bracing. This subtle tension can limit diaphragm movement, reduce trunk rotation and increase load through the lumbar spine and pelvis. If you have had abdominal surgery, scar tissue may further restrict tissue glide, contributing to a pulling sensation through the front of your body that affects how you stand and move.
Posture adds another layer. Slumping compresses the abdominal cavity, which may aggravate bloating and slow digestive motility, the coordinated muscular contractions that move food and waste through the gut. In turn, abdominal pressure and tension can make it harder to sit or stand upright comfortably. It becomes a cycle of compression and compensation.
Signs this connection may apply to you
You might notice back stiffness that worsens after meals, pressure across your abdomen when standing tall, difficulty taking a full breath without lifting your chest, or reduced ease when twisting. These patterns suggest your breathing, posture and digestive function may be interacting more than you realise.
Improving gut health is not only about what you eat. Movement matters. Gentle walking after meals can stimulate motility and reduce bloating. Seated trunk rotations and side bends performed slowly and comfortably can encourage abdominal movement and circulation. Diaphragmatic breathing also supports digestive motion by creating a natural internal massage as the diaphragm moves rhythmically with each breath.
Sitting posture can help too. After eating, aim to sit upright with your ribs stacked over your pelvis, feet supported and shoulders relaxed. This position reduces abdominal compression and allows the diaphragm to move more freely, supporting both digestion and spinal alignment.
And obviously, ensure you have a healthy diet and stay hydrated. Work fermented foods (kimchi, kefir, kombucha and k…. sauerkraut) and probiotic heavy yoghurts into your diet. But we’re physiotherapists so the movement side of things is our focus.
What you can do: ease abdominal and back tension
Practise diaphragmatic breathing lying on your back with knees bent, one hand on your chest and one on your abdomen. Breathe in through your nose, allowing your abdomen to rise gently, then exhale slowly and fully. Focus on softening rather than bracing.
You can also use gentle, comfortable circular movements over your abdomen to encourage tissue relaxation. Pair this with light spinal mobility exercises, such as pelvic tilts or controlled rotations, to restore movement without forcing range.
How physiotherapy may help
In the clinic, we’ll assess how you breathe, how your abdominal wall functions and how your spine and pelvis move together. We’ll look at posture, mobility and patterns of tension that may be contributing to ongoing discomfort. Treatment may include careful manual therapy, targeted exercises and coordination with your GP or dietitian when appropriate.
If bloating and back tension tend to appear together for you, it may be time to explore the connection.
Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment and let’s work towards improving both your digestive comfort and your movement confidence.
Posted by philipwoodphysio in Health Tips on March 12th, 2026
Practical Steps to Stay Injury-Free
Why wait for a mysterious twinge in your back or a sudden injury to remind you to take care of your body? The best time to start looking after yourself is now. Fortunately, keeping your body strong, mobile, and resilient doesn’t have to be complicated – and our physiotherapists are here to guide you every step of the way. Here are a few practical steps you can start today.
Move with intention
How you move matters just as much as how muchyou move. Reaching, bending, lifting – even sitting at a desk – can put strain on muscles and joints if your body isn’t aligned. Being mindful of posture and movement patterns can reduce wear and tear. It’s said so often it’s a cliché, but bend from the knees when lifting, start with a strong core, walk heel to toe… Our physiotherapists are here to help you spot subtle habits that might lead to pain down the line and suggest small tweaks that aim to make a big impact.
Strengthen the right muscles
Strong muscles can protect your joints. Core, glutes, and shoulders are key players in keeping your body stable and balanced. You don’t need a full gym routine either – simple exercises like bridges, planks, or wall sits may make a big difference. But start where you are. If there are joints that need extra support, we’re here to help you devise a routine tailored to your fitness level, lifestyle and the equipment you have. Think of these as your body’s shock absorbers, ready to take the strain when life throws a twist, lift, or sprint your way.
Work on balance and coordination
Balance isn’t just for yoga class. Improving your proprioception – your body’s sense of where it is in space – can prevent awkward slips, trips, and falls. This gets more and more crucial as we age. Try single-leg stands, heel-to-toe walks, or controlled lunges. Small, consistent practice goes a long way in keeping you steady on your feet.
Keep joints mobile
Flexibility and mobility are your secret weapons. Gentle stretching, movement routines, or even micro-breaks at work prevent stiffness from creeping in. Regular mobility work keeps muscles supple and joints moving freely, reducing the risk of pain from everyday tasks.
Find your balance
Prevention isn’t just about exercise. It’s about balancing movement, rest, and recovery. Alternating between activity and breaks, listening to your body, and making small adjustments to daily habits can help protect you from unnecessary strain.
Physiotherapy isn’t just for injuries – we’re here to help you prevent them too. With personalised advice, practical exercises, and movement strategies, our goal is to help you stay strong, flexible, and resilient for whatever life throws at you. Don’t wait for pain to guide you – take steps today to protect your body for tomorrow. Give us a call on Philip Wood Physiotherapy to make an appointment with one of our physiotherapists here at 02 9838 3030.