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# Bend + Mend: Physiotherapy and Pilates in Sydney's CBD

Physiotherapy and Pilates in Sydney's CBD

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## Posts

- [News](https://bendandmend.com.au/news/) - Check out this page for answers to physio-related questions. You can use the Search tool to find a specific article or browse through the different categories.
- [Slipped Disc vs Bulging Disc: What’s the Difference?](https://bendandmend.com.au/news/physiotherapy/slipped-disc-vs-bulging-disc-whats-the-difference/) - Many people use the terms ‘slipped disc’ and ‘bulging disc’ interchangeably, but they are not the same thing. Both involve the discs in your spine, but what’s occurred is different, and severity of the issue and symptoms can differ. What is a spinal disc? Your spine is made up of a stack of bones called
- [Skiing and Snowboarding Injuries: What Every Snow Sports Enthusiast Should Know](https://bendandmend.com.au/news/physiotherapy/skiing-and-snowboarding-injuries-what-every-snow-sports-enthusiast-should-know/) - With just coming into winter, snow season is approaching where many of us will make our way to the snow fields with friends and family to ski and snowboard. While these sports offer excitement, fitness benefits, and stunning mountain scenery, they also come with a risk of injury. In the clinic during snow season we
- [Sciatica Explained: Symptoms, Causes and Treatment Options](https://bendandmend.com.au/news/physiotherapy/sciatica-explained-symptoms-causes-and-treatment-options/) - If you’ve ever had pain shooting down your leg and someone’s said “that’s sciatica,” you’re not alone. It’s one of those terms that gets used a lot, and often not quite correctly. So let’s break it down in a way that makes sense. What is ‘sciatica’? Sciatica isn’t a diagnosis on its own. It’s a
- [Tennis Elbow from Pickleball: Causes, Treatment, and Recovery](https://bendandmend.com.au/news/sports-physiotherapy/tennis-elbow-from-pickleball-causes-treatment-and-recovery/) - Pickleball has quickly become one of the most popular sports for adults of all ages. It is social, fun, and a great way to stay active. However, as pickleball continues to grow in popularity, physiotherapists are also seeing an increase in overuse injuries, especially tennis elbow. Despite the name, you do not need to play
- [Hip Pain While Running: Causes, Treatment, and When to See a Physio](https://bendandmend.com.au/news/sports-physiotherapy/hip-pain-while-running-causes-treatment-and-when-to-see-a-physio/) - Hip pain while running is one of the most common injuries experienced by runners of all levels, from beginners training for their first 5km to experienced marathon runners increasing their mileage. For some runners, hip pain develops gradually over time. For others, it can appear suddenly after increasing training volume, adding speed sessions, or returning
- [Ergonomics for Wrist & Forearm Pain: What Every Desk Worker Should Know](https://bendandmend.com.au/news/workplace-assessment-2/ergonomics-for-wrist-forearm-pain-what-every-desk-worker-should-know/) - Wrist and forearm pain is becoming increasingly common, particularly among people who spend long hours working at computers, using laptops, studying, gaming, or regularly using phones and tablets. At Bend + Mend Physiotherapy in Sydney, we frequently see desk workers experiencing wrist pain, forearm tightness, hand weakness, and overuse symptoms linked to prolonged screen use
- [Common Causes of Headaches We See in Our Sydney Physio Clinic](https://bendandmend.com.au/news/spinal-physiotherapy/common-causes-of-headaches-we-see-in-our-sydney-physio-clinic/) - Headaches are one of the most common reasons people seek treatment at Bend + Mend Physiotherapy in Sydney. While many people assume headaches are simply caused by stress, dehydration, or lack of sleep, the reality is often more complex. In our Sydney physiotherapy clinic, we regularly see headaches linked to neck stiffness, muscle tension, posture,
- [Why Sitting All Day Causes Hip Pain – And What You Can Do About It](https://bendandmend.com.au/news/physiotherapy/why-sitting-all-day-causes-hip-pain/) - Hip pain has fast become one of the most common complaints amongst people who spend long hours sitting at a desk. Whether working from home or in the office, prolonged sitting is now a major contributor to hip stiffness, lower back discomfort, and movement-related pain. At Bend + Mend Physiotherapy in Sydney, we regularly see
- [Neck Pain from Sitting at a Desk: Causes, Symptoms & How to Fix It](https://bendandmend.com.au/news/spinal-physiotherapy/neck-pain-from-sitting-at-a-desk-causes-symptoms-how-to-fix-it/) - If you’re working at a desk most days and dealing with a sore, stiff, or tight neck, you’re not alone. Neck pain from sitting is one of the most common issues we treat at Bend + Mend Physiotherapy, and in most cases, it’s very manageable with the right approach. What Causes Neck Pain from Sitting
- [Lower Back Pain: Causes, Treatment & When to See a Physiotherapist](https://bendandmend.com.au/news/physiotherapy/lower-back-pain-causes-treatment-when-to-see-a-physiotherapist/) - Struggling with lower back pain? Learn common causes, effective treatment, and when to see a physiotherapist. Simple tips to relieve pain and recover faster. Lower back pain is one of the most common reasons people seek physiotherapy. Whether it comes on suddenly or builds over time, it can interfere with work, sleep, and everyday movement.
- [Lower Back Pain - What Actually Works?](https://bendandmend.com.au/news/physiotherapy/lower-back-pain-what-actually-works/) - Struggling with lower back pain? Learn fast, evidence-based physio tips to reduce pain, stay active, and recover quickly. If you're dealing with lower back pain, understanding what actually works can make a big difference. At our Sydney clinic, we regularly treat non-specific low back pain using evidence-based physiotherapy strategies focused on movement, strength, and long-term
- [MCL Rehabilitation Guideline](https://bendandmend.com.au/news/physiotherapy/mcl-rehab-grades-recovery-timeline-phases-return-to-sport/) - Most MCL injuries heal without surgery and return to sport depends on severity: Grade 1 (1–3 weeks), Grade 2 (4–6+ weeks), and Grade 3 (8–12+ weeks). Safe return requires restoring strength, movement control, and completing sport-specific training without pain or instability. What is the MCL and what does it do? The medial collateral ligament (MCL)
- [Injury Prevention Tips for Runners: What We Tell Our Patients](https://bendandmend.com.au/news/physiotherapy/injury-prevention-tips-for-runners-what-we-tell-our-patients/) - Running is a popular and accessible form of exercise, but it also comes with a relatively high risk of overuse injuries. The good news is that most running injuries are preventable with the right approach. Whether you're a beginner or training for an event, focusing on load management, strength training, footwear, and recovery can make
- [When Can You Return to Sport After ACL Surgery? (Recovery Timeline + Criteria Explained)](https://bendandmend.com.au/news/physiotherapy/when-can-you-return-to-sport-after-acl-surgery-recovery-timeline-criteria-explained/) - Most athletes return to sport 9–12 months after ACL surgery, but timing alone isn’t enough. Safe return depends on strength, functional testing, and confidence in the knee. Meeting these criteria reduces reinjury risk and ensures the knee can handle sport-specific demands. Anterior Cruciate Ligament (ACL) injuries are a devasting blow to athletes of all levels.
- [Do I Need to Do Interval Training?](https://bendandmend.com.au/news/physiotherapy/do-i-need-to-do-interval-training/) - Whether you are a runner who is looking to improve their pace, or a rugby player who is having to make quick bursts on the pitch to complete a tackle, interval training certainly has a role to play and can make these parts of your performance feel a lot easier. In this article I will
- [Pelvic Pain and Women’s Health Physio](https://bendandmend.com.au/news/pregnancy-pilates/pelvic-pain-and-womens-health-physio/) - Pelvic pain in women is a common problem that presents as a significant challenge to the health care system and the many people who experience it. Often the source of pain is unclear, and individuals have varied response to treatment. Pelvic pain can be complex leading to those suffering feeling lost without answers or a
- [Safe Exercise During Pregnancy: A Physio’s Guide](https://bendandmend.com.au/news/physiotherapy/safe-exercise-during-pregnancy-a-physios-guide/) - Exercise during pregnancy is safe and beneficial for most pregnant women with uncomplicated pregnancies. This guide explains what types of exercise are safe during pregnancy, what to modify, and how to manage common pregnancy-related pain such as back pain, pelvic girdle pain and abdominal separation. One of the most common questions many pregnant women ask
- [The Research Supporting Safe Exercise During Pregnancy](https://bendandmend.com.au/news/physiotherapy/the-research-supporting-safe-exercise-during-pregnancy/) - Evidence-based insights on safe pregnancy exercise. Understand research findings and maternal benefits. Bend + Mend Physio, Sydney CBD. For many years, pregnancy was associated with caution around physical activity. However, contemporary Australian guidelines reflect a substantial body of research indicating that exercise is safe for women experiencing uncomplicated pregnancies. Both the Royal Australian and New
- [What is abdominal separation and how can I prevent it during pregnancy?](https://bendandmend.com.au/news/physiotherapy/what-is-abdominal-separation-and-how-can-i-prevent-it-during-pregnancy/) - Many pregnant women we see in the Sydney CBD have questions about abdominal separation and how they can prevent or manage it. Key Takeaways Abdominal separation (diastasis recti) is common during pregnancy and expected as the uterus grows. The goal isn’t to eliminate it entirely, but to manage abdominal pressure safely. Techniques like diaphragmatic breathing
- [Five Interesting Facts About 'Rectus Diastasis' Or 'Abdominal Separation'](https://bendandmend.com.au/news/physiotherapy/five-quick-facts-about-rectus-diastasis-or-abdominal-separation/) - 1. Rectus Diastasis / Separation / Abdominal Separation occurs in pregnancy and refers to the increase in distance between the two bellies of the Rectus Abdominus muscle. 2. Research has demonstrated an incidence rate between 70-100% for Rectus Diastasis. 3. Women most commonly experience discomfort in the 2nd and 3rd trimester along the midline of
- [HYROX Format & the Science Behind Getting Faster at HYROX](https://bendandmend.com.au/news/physiotherapy/hyrox-format-the-science-behind-getting-faster-at-hyrox/) - What is HYROX? HYROX is an indoor fitness-competition that combines endurance running and full body functional strength/endurance. It was created in Germany in 2017 with the first event being in 2018. HYROX is marketed as a sport for everyone, as lifts aren’t overly technical and people from all different fitness backgrounds can do it. Because
- [HYROX Stations: Technique, Training and Race Day Strategy](https://bendandmend.com.au/news/sports-physiotherapy/hyrox-stations-technique-training-and-race-day-strategy/) - The eight HYROX stations make or break your race. Each one challenges a different combination of strength, endurance, coordination and pacing under fatigue. Improving at HYROX isn’t just about working hard. It’s about understanding how each station works, how to train for it, and how to execute it intelligently on race day. This guide walks
- [Applying the Physiology to HYROX: Heart Rate Zones, Energy Systems, Strength & Run Training](https://bendandmend.com.au/news/physiotherapy/applying-the-physiology-to-hyrox/) - Heart-Rate Zones Understanding how your body produces and uses energy is essential for improving performance in running and HYROX. Training in the right heart-rate zones targets different energy systems, allowing you to build endurance, speed, strength, and race-specific efficiency. Zone 1 – Recovery (50–60% max HR): Very easy intensity used for warm-ups, cool-downs, and recovery
- [Find Real Relief from Neck Pain with Hands-On Physiotherapy](https://bendandmend.com.au/news/physiotherapy/physiotherapy-and-neck-pain-how-we-can-help/) - Neck pain can be one of those stubborn aches that seems to linger, whether it’s from long hours at the desk, stress, or waking up on the wrong pillow. At Bend + Mend, we know how frustrating it can be when your neck feels tight, sore, or hard to move. That’s why our Physiotherapists focus
- [Stress Related Back Pain: Why It Happens and How Physio Can Help](https://bendandmend.com.au/news/physiotherapy/stress-related-back-pain/) - Work’s hectic, the kids are sick, the in laws are in town… and now your back pain has flared up too? What are the chances!?!? Surprisingly… quite high. When life is running at your normal pace, a bit of stress can actually be a good thing. Imagine you are just about to walk into a
- [Is it your ITB (Iliotibial Band) or Hamstring that’s causing your Lateral Knee Pain?](https://bendandmend.com.au/news/physiotherapy/itb-vs-lateral-knee-pain/) - Iliotibial band (ITB) pain and biceps femoris pain are often confused as they share similar symptoms especially around the outer knee. Both are seen in active individuals such as runners and cyclists and can cause sharp or achy pain along with a clicking or snapping sensation. Let's break down these structures. What is the ITB? 
- [Health and Safety in the Workplace: An Ergonomic Physiotherapist’s Perspective](https://bendandmend.com.au/news/workplace-assessment-2/health-and-safety-in-the-workplace-an-ergonomic-physiotherapists-perspective/) - As an Ergonomic Physiotherapist, I spend much of my day helping people understand how their bodies interact with their work environment. Whether it’s an office desk in the city or a home office tucked into a spare bedroom, the way we move, sit, and position ourselves at work has a profound effect on our health
- [Understanding Neck Pain: Causes, Symptoms, and Physiotherapy Management](https://bendandmend.com.au/news/spinal-physiotherapy/understanding-neck-pain-causes-symptoms-and-physiotherapy-management/) - Neck pain is one of the most common musculoskeletal complaints seen in physiotherapy practice. It can arise from a range of structures, including muscles, joints, nerves, and ligaments and is often influenced by posture, stress and lifestyle factors. Understanding the underlying cause is essential for guiding effective treatment and recovery. Neck pain affects a significant
- [Why Do I Keep Spraining My Ankle?](https://bendandmend.com.au/news/physiotherapy/why-do-i-keep-spraining-my-ankle/) - With every new netball and soccer season comes new, or quite often old, injuries. Lateral ankle sprains (a sprain to the outside of the ankle) are one of the most common injuries, accounting for up to 40% of sporting injuries. Lateral ankle sprains are also notorious for recurrence, with up to 70% of people having
- [Common Types of Foot Pain and How Physiotherapy Can Help](https://bendandmend.com.au/news/sports-physiotherapy/common-types-of-foot-pain/) - Have you ever had that lingering foot pain that doesn’t seem to ease? This post will cover three common causes of foot pain including plantarfasciitis, Morton’s neuroma and achilles tendinopathy and how physiotherapy can help. Our feet are remarkably complex structures designed to bear weight, absorb impact, and provide balance and propulsion to aid with
- [How To Tell The Difference Between A Calf Cramp And A DVT?](https://bendandmend.com.au/news/physiotherapy/barangaroo-runners-how-to-tell-the-difference-between-a-calf-cramp-and-a-dvt/) - Have you been making the most of the Barangaroo Reserve running route? Or testing yourself on the Barangaroo stairs? A common complaint among runners is cramping in the calves. But how do you tell the difference between a straight forward calf cramp and a more serious injury like a DVT? A DVT (deep vein thrombosis)
- [Five Top Spring Activities](https://bendandmend.com.au/news/pilates/five-top-spring-activities/) - Spring has sprung and it's time to get active without feeling like it's a chore! COASTAL WALKS - it's that time of year where it's not unbearably hot to go for walks at any point during the day. Coastal walks allow you to stretch your legs with a fresh coastal breeze and if you're up to it you may even
- [How To Do Your Sidelying Gluts at Home ](https://bendandmend.com.au/news/pilates/how-to-do-your-sidelying-gluts-at-home/) - No gluts no glory! I’m sure at some stage you’ve been told that you need to strengthen your gluts to help your hip pain, your lower back pain, your knee pain or for various other reasons. ‘Sidelying gluts’ is a Pilates exercise that can get your gluts firing like you wouldn’t believe. All you need
- [Common Touch Rugby and Oztag Injuries](https://bendandmend.com.au/news/physiotherapy/common-touch-rugby-and-oztag-injuries/) - What are the most common ouch Rugby and Oztag Injuries? And how should they be managed early on? Now the days are getting longer you have probably noticed that our community parks are being more frequented by those well-wintered, tan-less body parts. It can only mean one thing - everyone’s favourite midweek social sports are back!
- [How To Do Your ‘Ballerina’ Exercise From Pilates At Home](https://bendandmend.com.au/news/pilates/how-to-do-your-ballerina-exercise-from-pilates-at-home/) - The ‘Ballerina’ exercise is a crowd favourite amongst our Pilates attendees as it not only challenges your balance but also improves your hip mobility, glut activation and lumbopelvic control. Although it seems quite impossible to replicate at home as many of us do not have the luxury of having a Trapeze or Wunda Chair at
- [To Lunge Or Not To Lunge?](https://bendandmend.com.au/news/physiotherapy/to-lunge-or-not-to-lunge/) - Lunges are an extremely diverse exercise as there are so many different variations of lunges that help you target different muscles. Squats and lunges both target your gluteal, quadricep and hamstring muscles but lunges have the benefit of being a single leg exercise which develop your single leg stability more. Lunges require greater stabilisation so
- [Plantar Fasciopathy Update](https://bendandmend.com.au/news/physiotherapy/plantar-fasciopathy-update/) - I have had a recent influx of people presenting to Bend + Mend this month with heel pain or Plantar Fasciopathy (previously called plantar fasciitis). Plantar fasciopathy is a generalised term for pain around the plantar fascia in the foot. The plantar fascia is the tissue that runs from your heel bone towards your toes
- [Why We Don’t Scan Everyone's Back Pain](https://bendandmend.com.au/news/physiotherapy/why-we-dont-scan-everyones-back-pain/) - Why don’t we scan everyone’s back to see what is causing your low back pain? A common question we encounter in the clinic with regards to sore backs is, “Do I need to get a scan?”. In the time of the MRI, CT and increasing ease of accessibility to diagnostic imaging clinics, some question wouldn’t
- [Why We Are Physiotherapists](https://bendandmend.com.au/news/physiotherapy/why-we-are-physiotherapists/) - A patient asked me this week - why we chose to become Physiotherapists, an interesting question and one we frame to ourselves in varying tones given the mood of the day! Everybody knows someone who wanted to be a Physio and we all have different reasons like inspiration growing up from a specialist therapist, or
- [Hip Thrust Guide](https://bendandmend.com.au/news/physiotherapy/hip-thrust-guide/) - The hip thrust is an amazing exercise for building the glutes, specifically the gluteus maximus – our outer most glute muscle and the largest and strongest muscle in the body. If strength, hypertrophy (increase in the size of muscle fibres) and fat loss are your goals then look no further than the hip thrust. Activating
- [Workstation Ergonomics For The Home And Office](https://bendandmend.com.au/news/physiotherapy/workstation-ergonomics-for-the-home-and-office/) - Still working from home? Or working between home and the office? Here is a great checklist to help you quickly and effectively set up your home or work office. Chair/Desk Height: The Chair – Desk relationship is key, so make sure you have an appropriate chair and desk. Preferably you will have a chair or
- [Femoroacetabular Impingement (FAI)](https://bendandmend.com.au/news/physiotherapy/femoroacetabular-impingement-fai/) - What is FAI? Femoroacetabular impingement (FAI), is a condition affecting the hip joint. The hip joint is a large ball and socket joint that permits a lot of movement, but also is a very strong joint that helps transfer the weight of the body down to the leg. FAI is characterised by extra bone growth
- [Physiotherapy For Rugby](https://bendandmend.com.au/news/physiotherapy/physiotherapy-for-rugby/) - As I have recently posted, I am a part-time community Sports Physiotherapist with Eastern Suburbs Rugby Football Union Club. The role is part hobby and part serious business. The evolution as a Sports Physiotherapist has been an interesting journey over the past 9 years for me. Most importantly the inclusion of specific studies to identify
- [Activate your Glutes with Clams!](https://bendandmend.com.au/news/pilates/activate-your-glutes-with-clams/) - Not feeling the clams? The side-lying clamshell exercise is a popular and a commonly prescribed exercise for those who experience hip, knee and lower back pain. It involves lying on your side with knees bent, lifting the top knee upwards - mimicking the opening of a clam shell. This exercise aims to activate your gluteal
- [Achilles Tendinopathy](https://bendandmend.com.au/news/physiotherapy/achillles-tendinopathy/) - What is it? The Achilles tendon is a thick band of tissue that connects the calf complex to the heel bone. It is crucial for walking, running and jumping. This tendon is key for energy storage and release, force transmission, shock absorption and stability, and facilitating that ability to point your foot (plantar flex). Tendinopathy
- [Physio for Lower Back Pain ](https://bendandmend.com.au/news/physiotherapy/physio-for-lower-back-pain/) - Lower back pain is one of the most common complaints a physiotherapist will hear in the clinic. It can affect people of all ages and backgrounds and is something everyone will experience at some point in their life. Lower back pain can be debilitating and significantly affect one's quality of life, making everyday activities such
- [Rotator Cuff Tears](https://bendandmend.com.au/news/physiotherapy/rotator-cuff-tears/) - The rotator cuff is a group of four muscles and their tendons that play a crucial role in shoulder movement and stability. These muscles form a “cuff” around the glenohumeral joint - the ball and socket joint that connects the upper arm to the shoulder blade. What is the rotator cuff? The rotator cuff consists
- [Understanding Stress Fractures of the Lower Limb](https://bendandmend.com.au/news/physiotherapy/understanding-stress-fractures-of-the-lower-limb/) - Stress fractures are a common overuse injury, especially among active individuals involved in high impact sports like running, jumping, and athletics. In this post, we’ll explore what stress fractures are, who is most at risk, how they develop and what one might expect to see when managing these sorts of injuries. Types of Stress Fractures
- [Cervical Nerve Root Compression](https://bendandmend.com.au/news/physiotherapy/cervical-nerve-root-compression/) - Cervical nerve root compression, also known as cervical radiculopathy, is a condition that occurs when a nerve root in the neck becomes compressed or irritated as it exits the spinal column. This nerve compression leads to symptoms such as radiating neck and arm pain, muscle weakness, altered sensation (like numbness or tingling), and sometimes reduced
- [Preparing For My First Marathon As A Physiotherapist](https://bendandmend.com.au/news/physiotherapy/preparing-for-my-first-marathon-as-a-physiotherapist/) - Whether you are getting ready to prepare for your first marathon, you are a seasoned marathon runner, or you’re just looking for some tips and tricks with how to approach your training, this is the blog for you! I’m writing this blog based on my own marathon training experience as a Sydney Physio over the
- [Achilles Tendon Rupture](https://bendandmend.com.au/news/physiotherapy/achilles-tendon-rupture/) - The Achilles tendon is the largest and strongest tendon in the body. It connects your calf muscles, the outer calf muscle called gastrocnemius, and the deeper soleus to the calcaneus (heel bone). When the calf muscles contract, force is transmitted through the achilles tendon to its insertion point on the heel bone resulting in a
- [Do Compression ‘skins’ Serve A Greater Purpose Than Making Me Feel Warm?](https://bendandmend.com.au/news/physiotherapy/do-skins-serve-a-greater-purpose/) - Performance and recovery are important terms when it comes to running - training hard enables you to improve your performance, whilst sufficient recovery enables you to train hard. Have you been into a sports store recently and been confronted by the several different compression garments displayed on the back wall? If not, I’m sure you’ve
- [Hamstring, Calf and Quadricep Muscular Injuries in Sport](https://bendandmend.com.au/news/physiotherapy/hamstring-calf-and-quadricep-muscular-injuries-in-sport/) - Hamstring Muscle Injuries Hamstring Muscle Anatomy The hamstring group consists of four powerful muscles located at the back of the thigh: Biceps femoris (long head & short head) Semitendinosus Semimembranosus Key Anatomical Features Origins: All originate from the ischial tuberosity (except the short head of biceps femoris, which starts at the femur). Insertions: Biceps femoris
- [‘Meralgia Paraesthetica’ - That Weird Feeling In Your Thigh](https://bendandmend.com.au/news/physiotherapy/meralgia-paraesthetica-that-weird-feeling-in-your-thigh/) - Meralgia Paraesthetica (MP) is a nerve entrapment of the lateral femoral cutaneous nerve, also known as the lateral cutaneous nerve of the thigh (LCNT). You may feel pain, burning, tingling, numbness, and/or coldness at the side of the thigh. MP most commonly presents in 30 to 40 year old individuals and is more prevalent in those
- [Understanding Spondylolisthesis and How Physiotherapy Can Help](https://bendandmend.com.au/news/pilates/understanding-spondylolisthesis-and-how-physiotherapy-can-help/) - Back pain is one of the most common musculoskeletal complaints worldwide. According to self-reported data from the 2022 National Health Survey (NHS) by the Australian Bureau of Statistics (ABS), an estimated 4 million Australians; around 16% of the population, were living with back problems (ABS 2023). The prevalence of back issues increased with age and
- [Knee + Hip Osteoarthritis & The GLA:D Program](https://bendandmend.com.au/news/physiotherapy/knee-hip-osteoarthritis-the-glad-program/) - Osteoarthritis is a widespread condition in our society and stands as the most common chronic disease among people over 65 years of age, surpassing even high blood pressure and diabetes. According to the Australian Institute of Health and Welfare, around 2.1 million Australians were living with osteoarthritis in 2022. It is a significant health issue,
- [Hand Grip Variations For A Bicep Curl](https://bendandmend.com.au/news/physiotherapy/hand-grip-variations-for-a-bicep-curl/) - There are a multitude of positions that a bicep curl can be performed, and each position will alter the muscle bias and target slightly different areas of the bicep and surrounding muscle. This blog will outline how each grip position will change the muscle bias in the arm. Supinated Grip - this is the most
- [What to expect from an Ergonomic Assessment with a Physio](https://bendandmend.com.au/news/workplace-assessment-2/what-to-expect-from-an-ergonomic-assessment-with-a-physio/) - As a Physiotherapist, I’ve seen first hand how poor ergonomics can lead to discomfort, pain, and long-term health issues. Whether you work in an office, or even remotely, the way your body interacts with your environment plays a crucial role in your physical well-being. One of the best ways to optimise your workspace and prevent
- [Why We Might Recommend an Ergonomic Forearm Support](https://bendandmend.com.au/news/physiotherapy/why-we-might-recommend-an-ergonomic-forearm-support/) - At Bend + Mend Physiotherapy, a good proportion of our clients are office-based workers in the CBD and surrounding areas. We recognise that many people spend hours working at desks, typing on computers, or performing repetitive motions. While these activities are often necessary for our work and daily life, they can lead to discomfort or
- [Osteopenia and Osteoporosis Diagnosis, Prevention, Treatment](https://bendandmend.com.au/news/physiotherapy/osteopenia-and-osteoporosis-diagnosis-prevention-treatment/) - Help! Do I have brittle bones? Are you worried that you may have brittle bones or anxious of this occurring as you get older? Perhaps you’ve already been diagnosed with Osteoporosis or Osteopenia and wondering how this will affect you and your lifestyle? You aren’t alone! Around 853,600 (3.4%) people in Australia were estimated to
- [Hypermobility - What role does Physio play?](https://bendandmend.com.au/news/pilates/hypermobility-what-role-does-physio-play/) - Have you ever been told you have “floppy joints”? The word HYPERMOBILITY is often used in a Physiotherapy consultation, but what does it really mean if you are hypermobile? Most people have some degree of mobility in their joints, but when this movement is increased, and a joint moves beyond the normal range, it is
- [New Year Resolutions – How To Reach Yours Without Reaching For The Ice Pack!](https://bendandmend.com.au/news/physiotherapy/new-year-resolutions-how-to-reach-yours-without-reaching-for-the-ice-pack/) - Many people set New Years Resolutions and hope to accomplish something new or important in the coming year. A large percentage of people have a health and fitness goal, whether this is to lose weight, improve their fitness or just be generally more active. This is a fantastic goal and congratulations on making the first
- [I Have Groin Pain.  What is it? Why does it happen? How does a Physiotherapist assess and diagnose it?](https://bendandmend.com.au/news/physiotherapy/i-have-groin-pain-what-is-it-why-does-it-happen-how-does-a-physiotherapist-assess-and-diagnose-it/) - The Anatomy of the Groin and Associated Pain The groin is a complex area with many interconnected structures, making diagnosis challenging. Groin pain often involves multiple structures, as the area contains a network of bones, muscles, tendons, fascia, and joints. There is also some ambiguity about the exact location of the groin. Generally, it’s where
- [ACL (Anterior Cruciate Ligament) Rupture and Rehabilitation](https://bendandmend.com.au/news/physiotherapy/acl-anterior-cruciate-ligament-rupture-and-rehabilitation/) - From professional athlete to weekend warrior, Anterior Cruciate Ligament (ACL) ruptures are a debilitating injury for all. Whilst ACL injuries have multiple mechanisms, low energy and non contact injuries are most common, accounting for 70% of ACL ruptures (Napolitano et al., 2024). An example of a non contact injury would be landing on uneven ground
- [Pelvic Floor Dysfunction: Stress Urinary and Urgency Urinary Incontinence ](https://bendandmend.com.au/news/physiotherapy/pelvic-floor-dysfunction-stress-urinary-and-urgency-urinary-incontinence/) - The pelvic floor is a group of muscles, fascia and ligaments that form a hammock-like structure across the bottom of the pelvis. These muscles provide essential support to the pelvic organs, including the bladder, uterus, and rectum, and play a key role in several physiological functions. Understanding their anatomy and function is vital for assessing
- [Understanding Rotator Cuff Tears and the Role of Physiotherapy in Recovery](https://bendandmend.com.au/news/physiotherapy/understanding-rotator-cuff-tears-and-the-role-of-physiotherapy-in-recovery/) - Rotator cuff tears are a common injury that can significantly impact your shoulder's function and your overall quality of life. Whether you’re an athlete, a weekend warrior, or someone with a physical labour-intensive role, a rotator cuff tear can be a debilitating condition. Fortunately, physiotherapy offers an effective approach to managing and recovering from these
- [Why Is Mobility Important?](https://bendandmend.com.au/news/pilates/why-is-mobility-important/) - At Bend + Mend, we often see clients with injuries that occur as a result of a lack of mobility. We use Pilates equipment to ensure clients move through their full range of motion. This helps to improve flexibility without stressing joints, ultimately enhancing your performance in other activities while also decreasing your risk of
- [Myths Around Knee Pain](https://bendandmend.com.au/news/physiotherapy/myths-around-knee-pain/) - “Individuals with knee pain should decrease their physical activity as this places added pressure on joints and increases the pain” An active lifestyle with plenty of exercise is best for all bodies—including those that are experiencing knee pain. Those who suffer with knee pain are often at increased risk of not getting enough movement in
- [Myths About Low Back Pain](https://bendandmend.com.au/news/pilates/myths-about-low-back-pain/) - “Moving will make my pain worse” Motion is lotion! Staying active will help to improve your back pain and won’t make it any worse, even if you have some pain and discomfort at first. Bed rest was previously a treatment for low back pain but we now know that people with low back pain who
- [Return to Running Post Pregnancy – Part 1](https://bendandmend.com.au/news/physiotherapy/return-to-running-post-pregnancy-part-1/) - As mentioned in our previous blog, there are a lot of changes that occur to the body during pregnancy. After pregnancy, the hormone Relaxin can stay in your body for up to 4-6 months postnatally, leaving your ligaments and pelvic floor muscles more vulnerable to injury in the postnatal period. You will have reduced core
- [Return to Running Post Pregnancy – Part 2](https://bendandmend.com.au/news/pregnancy-pilates/return-to-running-post-pregnancy-part-2/) - Additional factors to be considered when returning to running: Weight - Being overweight increases the load on pelvic floor. Women are considered at a higher risk of pelvic floor related symptoms if they have a BMI >30. In keeping with an increased risk for musculoskeletal injuries, it is recommended that weight management is addressed in
- [Importance Of Exercise During Menopause](https://bendandmend.com.au/news/physiotherapy/importance-of-exercise-during-menopause/) - Menopause is a point in time 12 months after a woman’s last period. Most women reach menopause between the ages of 45 and 55. In Australia, the average age to reach menopause is 51. While one in four women won’t experience any symptoms, the other three most likely will. Some of these symptoms can include
- [Protecting Your Pelvic Floor](https://bendandmend.com.au/news/physiotherapy/protecting-your-pelvic-floor/) - What is your pelvic floor? The pelvic floor is a group of muscles and ligaments in your pelvic region that act as a sling to support the organs in your pelvis. It comprises a collection of tissues that span the opening of the base of the pelvis from the tail bone to the pubic bone
- [Pelvic Floor Dysfunction Is Linked To Back Pain](https://bendandmend.com.au/news/physiotherapy/pelvic-floor-dysfunction-is-linked-to-back-pain/) - What is the pelvic floor? The pelvic floor musculature is a group of muscles that sits like a sling within the pelvis and plays a vital role in providing stability, support and daily function. The pelvic floor works to provide support for pelvic organs, stability to the low back, hip and pelvis, and controls bladder,
- [What Causes My Knees To Click?](https://bendandmend.com.au/news/physiotherapy/what-causes-my-knees-to-click/) - A question we are frequently asked is – “is it normal for my knee to make so much noise?”. You might notice your knees clicking while bending down to pick something up or when standing up after a long period of sitting. It's a common occurrence, and while it might make you pause and wonder
- [What is “Gamekeepers thumb”?](https://bendandmend.com.au/news/physiotherapy/what-is-gamekeepers-thumb/) - Gamekeepers thumb is a condition that affects the ulnar collateral ligament of the thumb. The ulnar collateral ligament is a strong band of tissue found on the inside of the thumb on the side closest to the index finger. It arises from the metacarpal (the bone which attaches the thumb and the hand) and the
- [Relative Energy Deficiency In Sport](https://bendandmend.com.au/news/physiotherapy/relative-energy-deficiency-in-sport/) - What is Relative Energy Deficiency? Relative Energy Deficiency is when the body is not taking in energy to meet the demands placed on it by the amount of exercise being performed. This leads to insufficient energy to maintain optimal health, with a wide range of body functions being affected. In simple terms, REDs occurs when
- [Five Reasons Why You Should See A Women’s Health Physiotherapist](https://bendandmend.com.au/news/physiotherapy/five-reasons-why-you-should-see-a-womens-health-physiotherapist/) - Here are some reasons why you might consider seeing a trained Women's Health Physiotherapist (also known as Pelvic Floor Physiotherapist). Painful Sex: What is it? Painful sex, also known as dyspareunia, can be a distressing condition that affects individuals of any gender. Physiotherapists specialising in pelvic health, play a vital role in addressing and alleviating
- [From Peri-Menopause to Post-Menopause](https://bendandmend.com.au/news/physiotherapy/from-peri-menopause-to-post-menopause/) - A journey with your pelvic floor Many women during perimenopause through to post menopause experience changes in their pelvic floor function. This may include increased bladder leakage, bladder urgency, bowel leakage, pelvic pain, prolapse symptoms and many other pelvic floor changes. The transition of menopause involves a decline in oestrogen levels. This can be a
- [Can A Physio Help With Endometriosis? ](https://bendandmend.com.au/news/physiotherapy/can-a-physio-help-with-endometriosis/) - Endometriosis is a condition that affects 10-15% percent of women in Australia. Women often report symptoms of fatigue, painful menstruation, heavy bleeding, pain with intercourse and pelvic floor dysfunction. While some women experience mild symptoms, others report significant discomfort and impact on their quality of life. The gold standard for diagnosing endometriosis is to have
- [Diastasis Recti And Core Exercises For New Mothers](https://bendandmend.com.au/news/physiotherapy/diastasis-recti-and-core-exercises-for-new-mothers/) - Diastasis Recti (DR) is the separation of the abdominal muscles and is usually associated with pregnancy. It is a functional and natural process that allows the body to grow and adapt to the increasing size of a baby. Although, studies estimate 90% of women will experience some degree of abdominal separation during pregnancy, it is
- [Overactive Bladder (OAB) And The Brain](https://bendandmend.com.au/news/physiotherapy/overactive-bladder-oab-and-the-brain/) - Overactive Bladder (OAB) is one of the most common conditions that presents to Women’s Health Physiotherapists. The International Continence Society (ICS) defines OAB as an increase in urinary urgency usually associated with increased frequency of urination with or without incontinence that occurs in the absence of infection or other pathology. The urge to urinate occurs
- [Hangboarding For Climbers - Getting Started And Progessing](https://bendandmend.com.au/news/physiotherapy/hangboarding-for-climbers-getting-started-and-progessing/) - Climbing’s growing popularity and the closure of gyms has made hangboarding a popular and new endeavour for many climbers. The wooden board that might seem like a strange torture device provides an amazing opportunity for climbers to build strength and resilience in an area that is most often their weakest link, the fingers. This Three-Part
- [Hangboarding For Climbers - Injury Prevention](https://bendandmend.com.au/news/physiotherapy/hangboarding-for-climbers-injury-prevention/) - Part Two of this three-part series on hangboarding focuses on warm-up, injury prevention and technique. Click here for Part One - Getting Started and Part Three - Finger Injury Management. Before you start hangboarding it is essential to warm up the body. The flexor tendons in your hands are small and prone to injury so
- [Hangboarding For Climbers - Finger Injury Management](https://bendandmend.com.au/news/physiotherapy/hangboarding-for-climbers-finger-injury-management/) - Part Three of this three-part series on Hangboarding for Climbers focuses on Finger Injury Management. Click Here for Part One - Getting Started, and Part Two - Injury Prevention. For a climber, the devastating pop and pain in your finger can be soul crushing. If you plan your week around training and projecting, then a
- [Medial Epicondyle Tendinopathy In Climbing](https://bendandmend.com.au/news/physiotherapy/medial-epicondyle-tendinopathy-in-climbing/) - Climbing is quickly becoming one of the most popular sports in the world. Who isn’t intrigued by the exciting free solo ascent by Alex Honnald or Margo Hayes ticking yet another 5.15a (super super hard climb) at the age of 21? As exciting as climbing is, it’s extremely challenging and requires both mental and physical
- [Treating Medial Epicondyle Tendinopathy In Climbers](https://bendandmend.com.au/news/physiotherapy/treating-medial-epicondyle-tendinopathy-in-climbers-part-1/) - In my previous blog I looked at why medial epicondyle tendinopathy occurs in climbers. Now we will look at at how to treat medial epicondyle tendinopathy and continue with the sport you love. Prior to treatment it is important to have a thorough assessment by your Physiotherapist to determine the cause of elbow pain and
- [Medial Epicondyle Tendinopathy Rehabilitation In Climbers](https://bendandmend.com.au/news/physiotherapy/medial-epicondyle-tendinopathy-rehabilitation-in-climbers/) - The third part of the series dives a little deeper into medial epicondyle tendinopathy and looks at some assessments, exercises and rehabilitation tools you and your climbing physio might use together. Part two gave some tendon loading exercises that can produce significant recovery for climber’s elbow but if pain persists and you are still not
- [Mental Health Benefits Of Climbing](https://bendandmend.com.au/news/physiotherapy/mental-health-benefits-of-climbing/) - In honour of mental health awareness month, I got to do a deep (and personal) dive into why I love rocking climbing and how it benefits my mental health. It is pretty clear that rock climbing is an intense physical activity. It demands strength, flexibility, power, and endurance. It’s sweaty and exhilarating! But the sweet
- [Hip Training For Climbers](https://bendandmend.com.au/news/pilates/hip-training-for-climbers/) - Most climbers understand the need for strong, robust fingers to improve their climbing, prevent injuries and send their next project. Hangboard training, strengthening and campus drills are mainstay in climbing gyms and for good reason. However as strong as we might be in our fingers, no one (except maybe Alex Megos), can campus their way
- [Women's Health And The Use Of A Pessary](https://bendandmend.com.au/news/physiotherapy/womens-health-and-the-use-of-a-pessary/) - According to the Continence Foundation of Australia, over half of all women who have given birth experience some degree of organ prolapse. One in five women who have a prolapse will need to seek medical help as is it can have significant impact on their lives. Refer to our other women’s health blog for more
- [Post-Natal Physio Assessment](https://bendandmend.com.au/news/physiotherapy/post-natal-physio-assessment/) - New mothers have a lot to think about when taking care of a new baby. However, prior to returning to exercise, intercourse or if you are experience uncomfortable symptoms like leaking with laughter or pelvic pain, a women’s health post-natal assessment is beneficial to ensure you can get back to the activities you enjoy with
- [Pre-Natal Pregnancy Physio Assessment](https://bendandmend.com.au/news/physiotherapy/pre-natal-pregnancy-physio-assessment/) - Pregnancy is an exciting time often filled with anticipation, joy, and lots of questions. And whether it is your first pregnancy, or you have been pregnancy before, a Pre-Natal Women’s Health assessment with a Women's Health Physio can provide information, answer questions, and help you prepare for birth. What is a Pre-Natal Physio Assessment? A
- [Pilates For Multiple Sclerosis](https://bendandmend.com.au/news/pilates/pilates-for-multiple-sclerosis/) - Pilates is well recognized as a beneficial exercise that can help those recovering from injury, chronic pain, as well as athletes looking to cross train. But did you know it is also great tool for those living with neurological conditions like Parkinson’s, Stroke and Multiple Sclerosis? Neurological conditions disrupt brain functioning and can lead to
- [Ten Tips For Working At Home](https://bendandmend.com.au/news/physiotherapy/ten-tips-for-working-at-home/) - Many of us are still working from home and may continue to do so for the upcoming months. While some people are enjoying the time at home and exceptionally short commute, others are struggling to separate work life from home, and maintain a healthy routine. We put together some simple tips to help keep mental
- [Climbing And Your Risk Of Injury](https://bendandmend.com.au/news/physiotherapy/climbing-and-your-risk-of-injury/) - When we think of climbing injuries images of falling, tumbling down a boulder and taking big run out whips come to mind. The occurrence of injury in climbing is high especially if you get more and more involved in the sport. One research paper in Canada surveyed 148 climbers of which 49 reported an injury
- [Pregnancy and Post-Natal Women's Health Package](https://bendandmend.com.au/news/physiotherapy/pregnancy-and-post-natal-womens-health-package/) - Preparing for childbirth is an exciting time for expecting mothers. However, often pregnant women go through the child birthing process with questions about their pelvic floor and safe exercise unanswered. In France, women get three months of government funded post-natal support. In Australia, hospitals will occasionally check for abdominal separation but rarely provide education and
- [Bulletproof Your Shoulders for Climbing - Part 1](https://bendandmend.com.au/news/physiotherapy/bulletproof-your-shoulders-for-climbing-part-1/) - Climbing demands a strong upper body to pull on small holds, produce power and keep tension through challenging and sometimes awkward positions. Moves like cutting feet after a dyno, pushing into a gaston, or even the notorious rose move (pictured below) puts a lot of force through the shoulders and if the body is not
- [Bulletproof Your Shoulders for Climbing Part 2 – End Stage Rehabilitation](https://bendandmend.com.au/news/physiotherapy/bulletproof-your-shoulders-for-climbing-part-2-end-stage-rehab/) - End Stage rehabilitation is the best stage of rehab! It is the one you can feel the transition from general strength to highly specific exercises designed to replicated movements of your sport. This stage is sweaty, hard, and a whole lot of fun. To learn more about Early stage Rehabilitation read my first blog on
- [Why I Love Pilates](https://bendandmend.com.au/news/pilates/why-i-love-pilates/) - When I first got a Pilates assessment 5 years ago, I was an active gym go-er regularly deadlifting, squatting, planking, running, yoga…. all the good stuff for fitness. Overall, I felt pretty strong but had reoccurring right sided hip pain that would flare up every month or so then settle. Unfortunately, I ignored this issue
- [Climbing In The Olympics](https://bendandmend.com.au/news/physiotherapy/climbing-in-the-olympics/) - In August 2016 the International Olympic committee (IOC) announced that climbing would be an Olympic event and enthusiasts around the world gasped. In the past decade climbing has skyrocketed in popularity from a “dirt bag,” van living, fringe sport to a world stage display of strength, technique, flexibility and power. The Olympic event will compose
- [Five Steps For Returning To Life Post Lockdown](https://bendandmend.com.au/news/pilates/five-steps-for-returning-to-life-post-lockdown/) - As the gyms have opened some of us are sprinting (literally) back to the gym. Days of watching a YouTube exercise class while eating chips (just me?) are over and we can finally use equipment that doesn’t just fit into a box near the couch. Maybe you are just sprinting to the pub and your
- [Physiotherapy As An Evolving Profession](https://bendandmend.com.au/news/physiotherapy/physiotherapy-as-an-evolving-profession/) - Physiotherapy is an evolving profession where new evidence emerges each year that introduces and progresses therapy for patients. Old school treatment of heat packs, ultrasounds, and advising patients to rest, has been replaced with directional manual therapy, specific exercise progressions, and education to help people understand their concerns and achieve their goals faster. This evolution
- [Joint Pain In Climbing](https://bendandmend.com.au/news/physiotherapy/joint-pain-in-climbing/) - Finger pain is one of the most common injuries climbers experience in the sport. It’s hard to think of a friend who hasn’t felt the horrible twinge of pain as their fingers stress underload while climbing. The pulley is by far the most common finger injury amongst climbers (see the here for some tips to
- [Get Assessed Before You Start Climbing](https://bendandmend.com.au/news/pilates/get-assessed-before-you-start-climbing/) - Training for climbing is continuing to grow as the love for the sport explodes across the globe. Training programs can be freely accessed online leading many new and experienced climbers to jump on the hangboard or start doing chin ups without taking time to assess their individual needs. Climbing is a blend of power, strength
- [Mental Training For Physical Goals](https://bendandmend.com.au/news/physiotherapy/mental-training-for-physical-goals/) - Many of us make audacious fitness goals that challenge us physically and mentally. Powerful efforts like completing an iron-man, hitting a new PR in weights, or achieving a new climbing grade, require intense dedication to physical training. While structured training programs are essential to push physical limits, mental toughness to commit to the programmes and
- [Nordic Exercise For Resilient Hamstrings](https://bendandmend.com.au/news/physiotherapy/nordic-exercise-for-resilient-hamstrings/) - Hamstring Injuries are unfortunately a common occurrence in running sports. Estimates of occurrence vary, but one study of competitive soccer players reported hamstring injury in 15% of players with a recurrence rate of 30%.1 Certainly not ideal statistics for competitors wanting to perform their best. Running and cutting sports demand fast explosive speed and precision,
- [What Is Scapulohumeral Rhythm?](https://bendandmend.com.au/news/physiotherapy/what-is-scapulohumeral-rhythm/) - You may have heard the term Scapulohumeral rhythm in reference to good shoulder movement, but what is it exactly and how does it relate to shoulder function. Shoulder motion occurs through dynamic control of several joints that is made up of the scapula, clavicle, and humerus as well as the small and large muscles that
- [Why Does My Hip Make Noise?](https://bendandmend.com.au/news/physiotherapy/why-does-my-hip-make-noise/) - A common concern that I hear from patients is their hip makes noise. Sounds such as a clicking, grinding, or snapping during certain movements can be unnerving especially when associated with pain. There are a few reasons a hip can make noise, but most causes can be managed or improved through treatment and exercise. A
- [Temporomandibular Joint Disorder - A Pain In The Jaw](https://bendandmend.com.au/news/physiotherapy/temporomandibular-joint-disorder-a-pain-in-the-jaw/) - Temporomandibular joint disorder (TMJD), is a condition that affects the temporomandibular joint, which connects the jawbone to the skull. TMJD can cause pain, discomfort, clicking or popping noises, difficulty chewing, pain with opening mouth wide or night pain. Physiotherapy can be a helpful treatment option for TMJD, it aims to improve the function and mobility
- [Staying Active In Pregnancy Can Benefit Both Mother And Baby](https://bendandmend.com.au/news/physiotherapy/staying-active-in-pregnancy-can-benefit-both-mother-and-baby/) - The narrative of exercise in pregnancy is changing. Gone are the days that we recommend gentle walks and rest. We are now considering the risks of not exercising in pregnancy. As pregnancy is a time of big changes in the women’s body so it is important to take care to ensure health for the woman
- [Pain In The Ankle - Peroneal Tendinopathies](https://bendandmend.com.au/news/physiotherapy/pain-in-the-ankle-peroneal-tendinopathies/) - What is a peroneal tendinopathy? A Peroneal tendinopathy is a condition which occurs in response to a fast increase in ankle load or due to overuse. The peroneal tendons attempt to adapt to an increase in training load but are unable to and as a result the tendons around the outside of the ankle can
- [Are You A Weekend Warrior?](https://bendandmend.com.au/news/physiotherapy/are-you-a-weekend-warrior/) - The World Health Organisation recommends that adults aged 18–64 do at least 150 minutes of moderate-intensity aerobic physical activity or do at least 75 minutes of vigorous-intensity aerobic activity throughout the week.1 However with more and more people becoming time poor and unable to fit exercise into their daily lives, there has been a strong
- [Are You Getting A Good Night’s Sleep?](https://bendandmend.com.au/news/pilates/are-you-getting-a-good-nights-sleep/) - We all know that sleep is one of the most important things to maintaining good physical and mental health, but what if you just can’t get to sleep because you are in pain and when you finally do, it just ends up waking you up. This is something I hear every day from clients, about
- [Trigger Finger. Not As Simple As It Sounds.](https://bendandmend.com.au/news/physiotherapy/trigger-finger-not-as-simple-as-it-sounds/) - The hand and wrist are a very complex part of the body which can be easily injured but very difficult to manage and treat. The hand alone contains 27 bones, 30 separate muscles and three main nerves that supply it. One of the hand injuries that we as Physio’s see is something called ‘stenosing flexor
- [Build A Bridge…To Better Glutes And Hamstrings!](https://bendandmend.com.au/news/pilates/build-a-bridgeto-better-glutes-and-hamstrings/) - A commonly prescribed exercise which is used in the early stages of rehabilitation is bridging. Bridging is a functional exercise which is used to strengthen the gluteals, hamstrings and lower limb and can be easily incorporated into daily activity. There are many different types of bridges that can be prescribed depending on your area of
- [Give Your Office Desk Chair A Workout!](https://bendandmend.com.au/news/physiotherapy/give-your-office-desk-chair-a-workout/) - We as Physio’s are always suggesting that people get up out of there chair, change their posture and do anything they can to get moving. But with the end of the year fast approaching, the work starts to pile up and it gets harder and harder to find the time to fit exercise in and
- [Archies Thongs...Recommended by your Physio!](https://bendandmend.com.au/news/physiotherapy/archies-thongs-recommended-by-your-physio/) - Introducing…. Archies! THE thongs recommended by your Physio! New to Bend + Mend this month is the Archies footwear range and with summer just beginning to emerge (behind all this smoke!) it is the perfect time to come in, get fitted and get yourself a stylish new pair of thongs for your summer holidays. Archies
- [Can You Exercise Your Worries Away?](https://bendandmend.com.au/news/physiotherapy/can-you-exercise-your-worries-away/) - Anxiety is a common mental health condition that is thought to affect up to two million Australian’s every year. It is characterised by feelings of apprehension and fear and can come on when you least expect it. Anxiety can be chronic and debilitating and can affect every aspect of a person’s life, health and well-being.
- [Ischial Bursitis - A Pain In The Bottom!](https://bendandmend.com.au/news/physiotherapy/ischial-bursitis-a-pain-in-the-bottom/) - A pain in the bottom! Today I am going to tell you about a rare and under-diagnosed form of hip pain known as ischial bursitis or “weaver’s bottom”. What is ischial bursitis? Ischial bursitis occurs when there is inflammation or irritation of the ischial bursa which is located over the bony prominence of the ischium
- [Overtraining Syndrome...To Rest Or Not To Rest!](https://bendandmend.com.au/news/physiotherapy/overtraining-syndrome-to-rest-or-not-to-rest/) - One month into the new year and the new year resolutions are in full swing (and some were never started!) and with this a lot of people are coming into the clinic with injuries that are due to over training and doing too much to soon. As this seems to be an emerging trend I
- [How Long Are You At Risk Of Re-Injury Post Muscle Strain?](https://bendandmend.com.au/news/physiotherapy/how-long-are-you-at-risk-of-re-injury-post-muscle-strain/) - If you sustained a muscle injury at the end of the summer sports season or even at the end of last year's football season, you would assume that it would have healed by now, or has it? Recent evidence that has come to light suggests that our muscle injuries tend to take a little while
- [‘Working Out’ From Home](https://bendandmend.com.au/news/pilates/working-out-from-home/) - If you are one of the many people who are working from home over the next few weeks you will be experiencing a change in your normal routine and for some of you that will be forgoing your normal gym, exercise or group class. But being at home is not an excuse for being inactive,
- [The Ups And Downs Of Working From Home](https://bendandmend.com.au/news/physiotherapy/the-ups-and-downs-of-working-from-home/) - With the transition to working from home and staying at home on weekends and after work, I have noticed an increase in the amount of people reporting lower back pain or neck pain. The first thing that I usually ask about is how adequate their home desk setup is and whether they are participating in
- [Rain, Rain Go Away, Bring My Pain Back Another Day](https://bendandmend.com.au/news/physiotherapy/rain-rain-go-away-bring-my-pain-back-another-day/) - I am sure over the past few weeks, you like I, have started to notice the sun rising later in the mornings and the cooler evenings that are starting to set in. In the cooler months we tend to notice our aches and pains a little more than usual, but is it really due to
- [Becoming a Pilates Star](https://bendandmend.com.au/news/pilates/becoming-a-pilates-star/) - As we make a conscious attempt to stay at home, we find ourselves looking to start new hobbies, new exercise routines or getting into some of the home projects we have previously pushed aside. Exercising at home can be a challenge if you are new to body weight and mat work. If you are like
- [Pilates for Runners - Part 2](https://bendandmend.com.au/news/pilates/pilates-for-runners-part-2/) - In my last blog (Pilates for Running - Part 1) I wrote about the benefits and recent evidence of incorporating a Pilates program into your running training to improve your overall running performance. Today I am going to share a few of my favourite Pilates exercises aimed at improving running performance through improving muscle activation
- [Pilates for Runners - Part 1 ](https://bendandmend.com.au/news/pilates/pilates-for-runners-part-1/) - Have you been trying to improve your running performance but just can’t seem to get there? Maybe you should try Pilates? The ability to improve one's running performance is based on a number of factors. It is thought that runners who have a high maximum consumption of oxygen and are able to sustain this over
- [Cyclops Lesion Of The ACL](https://bendandmend.com.au/news/physiotherapy/cyclops-lesion-of-the-acl/) - A Cyclops lesion is a complication following an ACL injury which occurs in about 5% of cases. It is named accordingly due to its appearance, as during surgical removal of the lesion it looks like the eye of a cyclops. A cyclops lesion is a piece of scar tissue which develops on the anterior portion
- [Move It Or Lose It!](https://bendandmend.com.au/news/pilates/move-it-or-lose-it/) - This year it has become more evident than ever that if you don’t move your body, you do indeed 'lose it’. With most people working from home, routine physical activity has changed and some people have stopped working out all together. Low levels of physical activity are linked to increased levels of morbidity and mortality,
- [Working Out In The Workplace ](https://bendandmend.com.au/news/pilates/working-out-in-the-workplace/) - 2020 has brought many changes and the way we work will never be the same again. Many people have been required to and still are working from home. Business lunches, travel and the daily commute are far away from getting back to normal. With changes to our everyday environment and routine it is common to
- [Getting Those 10,000 Steps Per Day?](https://bendandmend.com.au/news/physiotherapy/getting-those-10000-steps-per-day/) - With the new year comes the new years resolutions: ‘I want to lose weight’, ‘I want to be more active’, ‘I want to be healthier’ are all statements that come to mind when we think about new years resolutions. For most of us (me included!) the steps we take to meet these goals, start to
- [Skier's Thumb](https://bendandmend.com.au/news/physiotherapy/skiers-thumb/) - Although it may be summer time here in Australia, an injury known as Skier's Thumb is still a possibility! Skier's Thumb is a condition which affects the ulnar collateral ligament of the thumb. It occurs when there is an acute tear of this ligament resulting in pain, swelling and usually increased movement of the thumb.
- [Working From Home? Separate Your Work From Your Home Routine](https://bendandmend.com.au/news/physiotherapy/working-from-home-separate-your-work-from-your-home-routine/) - Who would have thought that 12 months ago they would still be working from home and life would not be the same as it was in 2019? With many countries around the world entering their second and third coronavirus lockdowns, pandemic fatigue is starting to set in. Here in Australia we are luckier than most
- [Top 4 Post Natal Pilates Exercises](https://bendandmend.com.au/news/pilates/top-4-post-natal-pilates-exercises/) - May the 1st 2021 is International Pilates day and to celebrate I am going to share my top 4 post natal Pilates exercises which are simple enough to do at home. The number one question I hear during pregnancy is “What can I do after the baby is born?”. One thing which can help facilitate
- [The Role of Physiotherapy in Cancer Management Part 1](https://bendandmend.com.au/news/physiotherapy/the-role-of-physiotherapy-in-cancer-management-part-1/) - According to the Cancer Council as of 2021, 1 in 2 Australian’s will be diagnosed with some form of cancer by the age of 85 and this rate is only set to increase. Cancer is a devastating diagnosis which has psychological, physical and emotional effects on both the individual and their community. The way in
- [The Role of Physiotherapy in Cancer Management Part 2](https://bendandmend.com.au/news/physiotherapy/the-role-of-physiotherapy-in-cancer-part-2/) - In our previous blog we discussed Cancer as a disease and the ways in which is managed and treated. In this part two we are going focus in on some of the ways Physiotherapy specifically can help manage Cancer symptoms and side effects. One of the ways Physiotherapy can assist in the management of cancer
- [Post-Natal Telehealth Pilates Classes (now available for you at home)](https://bendandmend.com.au/news/pilates/post-natal-telehealth-pilates-now-available-for-you-at-home/) - As a new mother it can be hard to find time for yourself amongst the adjustment to new routines and sleeplessness. One of the last things that you can find the time to do is exercise. Post-Natal exercise however is an important part of the post-natal recovery period and has been found to help reduce
- [The Influence of Anxiety on Athletic Performance](https://bendandmend.com.au/news/physiotherapy/the-influence-of-anxiety-on-athletic-performance/) - The role of mental preparedness and the power of the mind in regards to athletic performance is something that isn’t discussed as often as an athlete’s physical preparedness for competition. In recent months athletes such as Naomi Osaka and Simone Biles who routinely perform on the worlds stage have taken a step back noting mental
- [Is It Nature or Is It Nurture?](https://bendandmend.com.au/news/physiotherapy/is-it-nature-or-is-it-nurture/) - Myself, like many of you in lockdown, have been tuning into the Olympics for some sporting entertainment. Whether you agree or not on whether the Olympics should have gone ahead in Tokyo this year, you have to admit that the athletic show that has been on display thus far has been of the highest quality.
- [Tibialis Posterior Tendinopathy](https://bendandmend.com.au/news/physiotherapy/tibialis-posterior-tendinopathy/) - Tibialis posterior is a muscle which attaches to the back and outer portion of the tibia bone and the inner portion of the medial fibula and distally inserts itself onto the medial cuneiform and navicular in the inner part of the foot. This muscle is responsible for plantarflexion (pointing) and inverting (turning in) the ankle,
- [Management Of Pelvic Girdle Pain During Pregnancy ](https://bendandmend.com.au/news/pilates/management-of-pelvic-girdle-pain-during-pregnancy/) - The aches and pains of pregnancy are well known to any expectant mother and although pain is a common part of pregnancy as the body begins to change and grow, it is important to know the ways to help manage and treat discomfort to ensure the safest and most comfortable pregnancy as possible. Pelvic girdle
- [HELP! My Rehab Exercises Hurt!](https://bendandmend.com.au/news/physiotherapy/help-my-rehab-exercises-hurt/) - Rehabilitation exercises are an important part of the conservative management of any musculoskeletal condition. Exercises can range from those which aim to improve movement, those which try to stretch sore and tight muscles and those which aim to improve the strength, endurance, power or activation of certain muscle groups. Pain and discomfort are a common
- [The Adductors: The Forgotten Muscles Of The Leg](https://bendandmend.com.au/news/physiotherapy/the-adductors-the-forgotten-muscles-of-the-leg/) - The adductors are a group of three muscles which exist in the inner thigh which have a large number of functions that help control the leg and stabilize the pelvis with activities such as running, sprinting, accelerating, and jumping. A big emphasis in strength training, rehabilitation and preventative programs is placed on the abductor muscle
- [What Do NSAIDs Do?](https://bendandmend.com.au/news/physiotherapy/what-do-nsaids-do/) - NSAIDS stands for non-steroidal anti-inflammatories and are a commonly prescribed and provided to treat musculoskeletal pain, including back pain, ankle sprains and neck pain. These include ibuprofen and stronger anti-inflammatories such as Celebrex and Mobic. Some anti-inflammatories are easily accessible over the counter and others you will need to see a doctor for, but what
- [Why Is Cardiovascular Health So Important?](https://bendandmend.com.au/news/physiotherapy/why-is-cardiovascular-health-so-important/) - Cardiovascular health is something that is often discussed in the media, when thinking about our own health and in discussions with friends and family. It is obvious why we want to keep our hearts healthy in relation to events such as heart attacks and strokes, but often when these things happen, it is too late
- [Diabetes - Part One](https://bendandmend.com.au/news/physiotherapy/diabetes-part-one/) - Diabetes is a condition that affects 1.8 million Australians with 280 Australian’s being newly diagnosed each day. There are multiple types of Diabetes with the two most common being type 1 and type 2. Over the next two blogs we will start with a discussion of the differences between type 1 and type 2 Diabetes
- [Diabetes - Part Two](https://bendandmend.com.au/news/physiotherapy/diabetes-part-two/) - In our last blog we discussed the different types of Diabetes that commonly affect Australians. In this blog we are going to explore some of the common complications that can arise from a diagnosis of Diabetes. Not everyone with a diagnosis of Diabetes will develop complications, it depends on the time since diagnosis and how
- [The Spondyloarthropathies](https://bendandmend.com.au/news/physiotherapy/the-spondyloarthropathies/) - In addition to the well known osteoarthritis and rheumatoid arthritis that a lot of people are aware of, there is another group of arthritic conditions known as spondyloarthropathies. Spondyloarthropathies compose of 4 different types of arthritic conditions; psoriatic arthritis, ankylosing spondylitis, reactive arthritis and enteropathic arthritis. Today we will be looking into two of these
- [How Can We Reduce The Risk Of Falling?](https://bendandmend.com.au/news/pilates/how-can-we-reduce-the-risk-of-falling/) - Falls are a common occurrence in Australia. According to the Australian Institute of Health and Well-being falls are the number one cause of hospitalisation due to injury, with 42% of injury related hospitalisations being as a result of a fall.1 This is a frightening statistic when you further consider that falls are also attributable to
- [So-So Psoas? Getting To Know Your Hip Flexors](https://bendandmend.com.au/news/physiotherapy/so-so-psoas-getting-to-know-your-hip-flexors/) - Hip flexors can be difficult to understand. For starters, they are deep muscles that sit in a strange place so you can’t see them and it’s really tricky (even for physios) to feel them. They are also subject to divergent opinions about what commonly goes wrong with them. If you spend time around physios, trainers
- [Cut Out The Junk Miles - Run With Purpose!](https://bendandmend.com.au/news/physiotherapy/cut-out-the-junk-miles-run-with-purpose/) - Training as a runner seems simple: lace up shoes, run, improve. Right? Well if all you want to do is get outside and feel the wind in your hair, great- it’s that easy. But if you actually want to improve as a runner or prepare for a specific event- then it really helps to think
- [Mind If I Saw Your Laptop In Half?](https://bendandmend.com.au/news/physiotherapy/mind-if-i-saw-your-laptop-in-half/) - Do you or any of your employees work on a laptop? Not just occasionally on your lap, but in the office? More than a little bit?? Well, I'm not exactly going to say anything too ground-breaking here. But, from an ergonomics perspective, laptops are inherently evil! Thankfully, it’s an easy problem to improve. While hacking
- [Present or Productive? Being Strategic About Desk Discomfort](https://bendandmend.com.au/news/physiotherapy/present-or-productive-being-strategic-about-desk-discomfort/) - Every day at Bend + Mend, we'll deal with two things: pain and work. We physiotherapists love trying to keep people at work and doing all the tasks they’re expected to do. But it strikes me that perhaps more attention should be directed to how well a person is able to do their job. Can
- [Good Ergonomics: Do you pass The Holiday Test?](https://bendandmend.com.au/news/physiotherapy/do-you-pass-the-holiday-test/) - Why being lazy is good and the back rest is your friend If I were to simplify one of the main ways to reduce pain in the office, it would be this: “BECOME FRIENDS WITH YOUR BACK REST.” The backrest is there to be used. If you’re not using it right now, then you’re probably
- [Do I Need A Scan?](https://bendandmend.com.au/news/physiotherapy/you-are-not-your-scan/) - As Physiotherapists, we can refer our patients to have a variety of scans including MRI. But while modern scans can offer better quality images than ever before, the scan is not the whole story. In giving patients the best care, the skill and experience of the clinician will always be the critical element. Last week
- [Five Tips for Good Desk Ergonomics](https://bendandmend.com.au/news/physiotherapy/five-tips-for-good-desk-ergonomics/) - 1. Feet Come Last When I ask people about the way they sit at work, they so often tell me that they make sure they "try to have their feet flat on the floor." Possibly this is one of the easier things to remember, and also to adjust as most people know how to raise/lower
- [Quick Steps to Better Running](https://bendandmend.com.au/news/running/quick-steps-to-better-running/) - The take home message for today is this: the easiest and safest way to improve your running technique is to take faster, shorter steps. Running involves impact. There’s no getting around it. Each time you leave the earth and come back down, it’s a bit like hitting your leg with a hammer. But if you
- [Running Shoes Q&A](https://bendandmend.com.au/news/physiotherapy/running-shoes-qa/) - Part 1: Let’s Start at the Beginning Do I even need a “running shoe” for running? Yes. Sure, you could run barefoot or in wooden clogs if you wanted to. And yes, the great Cliff Young did it in gumboots. But if you’d like to make jogging or running a regular thing, then you want
- [Five Facts About Your Tendon Pain](https://bendandmend.com.au/news/physiotherapy/five-facts-about-your-tendon-pain/) - I love tendons. As a physio, I’ve loved learning about them and helping patients get better. As a runner, I’ve known how frustrating they can be. The science of painful tendon problems, or tendinopathy, is a constantly evolving subject. While there are still some things we don’t fully understand, here are five indisputable facts that
- [Wondering About A Standing Desk? Your Questions Answered.](https://bendandmend.com.au/news/physiotherapy/wondering-about-a-standing-desk-your-questions-answered/) - You’ve all heard about standing desks. They were very on trend for a while and continue to grow in popularity around the city. Their arrival was heralded gushing articles extoling their virtues. Then came the retaliation articles that were firmly against them. Of course, there is no black/white answer so here’s my perspective as a
- [Will Your Shoulders Lift Happily Ever After?](https://bendandmend.com.au/news/physiotherapy/will-your-shoulders-lift-happily-ever-after/) - There are a lot of really great reasons to do strength training. But do you know your individual risks for injury? When it comes to the gym, the shoulder is the most commonly injured part of the body and some of these injuries have nasty long-term consequences. Cartilage tears and rotator cuff injuries do occur
- [Runners. Get set. GO!](https://bendandmend.com.au/news/physiotherapy/runners-get-set-go/) - Runners, the year’s best events are closer than you think! Now is a great time to think ahead. Here’s a few tips to head off problems before they begin. Make a safe start (and make it now!) Just getting going with some running and not having any issues is an achievement. I say this because
- [I Can’t Even Touch My Toes!](https://bendandmend.com.au/news/physiotherapy/i-cant-even-touch-my-toes/) - “I can’t even touch my toes! I’ve got shocking flexibility. I mustn’t stretch enough. You should see my Susan from my office - she does yoga three times a week and so she’s really flexible.” I hear this kind of comment fairly often. Even from patients who have just bent forwards very comfortably, to the
- [Is “Overuse” Really The Issue In Running Injuries?](https://bendandmend.com.au/news/physiotherapy/is-overuse-really-the-issue-in-running-injuries/) - The term ‘overuse injury’ is common and for runners (and triathletes, cyclists and more) this broadly covers the common things that ail us- tendon pain, knee pain, stress fractures and so on. All are problems that simply appear in the course of training without a sudden accident. It seems right that “overuse” must be risky,
- [Don’t Let These Five Injuries Surprise You](https://bendandmend.com.au/news/physiotherapy/dont-let-these-five-injuries-surprise-you/) - Sometimes when a patient comes in with a painful such-and-such, we both know why it started; they’d done something a bit risky (as we all do sometimes) and this time they’re paying a price. C'est la vie. At other times, we’re both a little surprised because there’s no clear trigger for why this pain sparked
- [City2Surf and Blackmore’s Strategy…Using Lego!](https://bendandmend.com.au/news/physiotherapy/city2surf-and-blackmores-strategyusing-lego/) - Runners, there is only six weeks until City 2 Surf. Eleven weeks until Blackmore’s. So naturally I’m going to talk about Lego! The Lego Tower Let’s say you’re helping a child build a tower out of Lego. As the tower grows taller they get happier, making you the popular parent/Aunt/Uncle/friend. You help with stacking the
- [Guaranteed Race Day Rituals!](https://bendandmend.com.au/news/physiotherapy/guaranteed-race-day-rituals/) - The countdown continues! Just two weeks until City2Surf and six weeks til Blackmore’s! You’ve bought your shoes, built up your training and sensibly tapered for your race. But before the starting gun is fired, there’s the all-important matter of the Race Day Rituals. These can seem trivial but their familiarity may help you keep calm
- [Feel Like You're Getting Old?](https://bendandmend.com.au/news/physiotherapy/feel-like-youre-getting-old/) - Most days I’ll hear a patient say that they ‘feel like they’re getting old.’ It’s an understandable response when pain or immobility is making life tougher, and I never mind hearing it. It’s a funny thing we say though. You’re always in the process of getting old. You’re older now than you’ve ever been in
- [Are You Daryl Braithwaite? Five Questions for a Pain Free Holiday](https://bendandmend.com.au/news/physiotherapy/are-you-daryl-braithewaite-five-questions-for-a-pain-free-holiday/) - A holiday can be the best thing for your health. No desk, less stress and plenty of good wholesome activity. But there are a few things that might trip you up and leave you feeling worse for wear. Enjoy your holiday but avoid injury by answering these five questions. Are You a Thong Person? Don’t
- [Exercising To Your 105th Birthday – A Rough Guide, Part 1](https://bendandmend.com.au/news/physiotherapy/exercising-to-your-105th-birthday-a-rough-guide-part-1/) - Earlier this month on the outskirts of Paris, Frenchman Robert Marchand cycled for one hour around a velodrome. Covering a mere 22.547km, it was not his speed that attracted the hundreds of fans to cheer him on, but rather the fact that Robert recently celebrated his 105th birthday. On average we are living longer, and
- [The NBA Is Back! But Not All Ankles Are Equal](https://bendandmend.com.au/news/physiotherapy/the-nba-is-back-but-not-all-ankles-are-equal/) - I love the NBA. I spent the early 90’s wearing Charlotte Hornets gear and working on my double-pump reverse layups in the driveway. Since then I’ve had phases of closer and more distant fandom, but the recent years have been really great to watch- especially for the growing contribution of Australians. So it’s exciting to
- [Exercising To Your 105th Birthday – A Rough Guide, Part 2](https://bendandmend.com.au/news/physiotherapy/exercising-to-your-105th-birthday-a-rough-guide-part-2/) - Are you keen to set records at 105 like the formidable Robert Marchand? Or simply maintain exercise as a lifelong habit? In part one we set the scene and explained that there's more than one way to pull this off. Now here are some tips to help you get there. Keep an Open Mind There's no
- [Should You Stretch Before Exercising?](https://bendandmend.com.au/news/physiotherapy/should-you-stretch-before-exercising/) - If you’ve read anything on this topic in the past fifteen years or so, then you’ve already heard what I’m about to tell you. But if not, here’s a bombshell to kick us off: you don’t need to stretch before exercising. I’m not really one for bombshells though. Black and white statements like that, though
- [Should you stretch before exercising? Part Two](https://bendandmend.com.au/news/pilates/should-you-stretch-before-exercising-part-two/) - In the first part of this blog we looked at the available research and found evidence to firmly challenge the historical notion that stretching is necessary before exercise. But does that mean all pre-exercise limbering up is a bad idea? No, I don’t think so. Doing scientifically tight experiments to really prove/disprove things in real humans
- [Hey Bones, Are You Broken Or Just Feeling Stressed?](https://bendandmend.com.au/news/physiotherapy/hey-bones-are-you-broken-or-just-feeling-stressed/) - I had a discussion with a patient this week, who works in Barangaroo. He has been suffering from a challenging kind of foot pain. Having had different doctors describe his scans and diagnosis to him, he was a bit confused and I could understand why. He had heard one doctor say a bone was broken,
- [My (Physi) Ode To Sunday Football](https://bendandmend.com.au/news/physiotherapy/my-physi-ode-to-sunday-football/) - I’ve loved it as a player and I’ve continued to love it as a Physio. Forget the Premier League, the real magic happens on bumpy, lower-grade pitches of Sydney suburbia. If any of my old teammates read this I’ll be in trouble and they’ll rightly tell me to sign up for next year rather than
- [Running Assessments Outdoors!](https://bendandmend.com.au/news/physiotherapy/running-assessments-outdoors/) - Keen to take a friendly, professional look at your running? Let’s meet in the great outdoors. Lockdown has seen plenty of people running and now the weather is lovely too. Bend + Mend now offers our Running Assessment service outdoors. This is for you if you want to: Improve your running performance Feel confident, especially
- [Persistent Hip Pain In The Younger Athlete](https://bendandmend.com.au/news/physiotherapy/persistent-hip-pain-in-the-younger-athlete/) - Hip pain is a more common presenting symptom in the younger athlete than the mature adult. Contusions and muscular strains are the most common injuries about the hip and pelvis but what about unexplained, persistent hip pain? There are a number of possible causes of persistent hip pain in the younger athlete. Apophysitis An apophysis
- [Three Simple Stretches To Help Relieve Your Tension Headache](https://bendandmend.com.au/news/physiotherapy/three-simple-stretches-that-might-help-to-relieve-your-tension-headache/) - Tension headache is the most widespread headache disorder, typically categorised by the following: Dull and persistent pain of mild to moderate intensity (not throbbing) Felt on both sides of the head A constant, tight, heavy or pressing sensation Tautness and tenderness of neck and shoulder muscles Tension headaches are often stress induced and/or secondary to
- [Strengthening Your Shoulder Stabilisers](https://bendandmend.com.au/news/physiotherapy/strengthening-your-shoulder-stabilisers/) - You’ve probably heard it before - you need to strengthen your shoulder stabilising muscles. Why is this so important and how might you effectively perform these exercises? The upper quadrant is composed of your neck, scapula (shoulder blade), and arm. The arm’s only attachment to your skeleton is via the scapula, and the scapula attaches
- [Strengthening Your Shoulder Stabilisers - Part 2](https://bendandmend.com.au/news/physiotherapy/strengthening-your-shoulder-stabilisers-part-2/) - As discussed in Part 1, strengthening your shoulder stabilisers may be key to restoring pain free function if you have neck, mid-back, shoulder and/or arm pain. You’re probably wondering which of these muscles is most important? The most important scapular (shoulder blade) stabilising muscles that tend to weaken include: • Trapezius: There are three portions to
- [Avoid Wrist Pain When Performing Push-ups!](https://bendandmend.com.au/news/pilates/avoid-wrist-pain-when-performing-push-ups/) - Performing a push-up exerts a considerable amount of pressure through your wrist joints and other structures of your upper limb; however, if you are someone who just puts up with wrist pain when you do push-ups, you shouldn’t! The most common position for a push-up is with the wrist dorsiflexed (as pictured). What seems like a
- [How Healthy Is Your Sleeping Position?](https://bendandmend.com.au/news/physiotherapy/how-healthy-is-your-sleeping-position/) - Everyone has their preferred sleeping posture but is yours causing you more harm than good? During the day we aim to be conscious of the way we sit and move, however are we making sure that our bodies are resting in the right position at night? It is widely known that sleeping in a position which maintains
- [Scheuermann’s Disease..."That Hunch In Your Back"](https://bendandmend.com.au/news/pilates/scheuermanns-disease-that-hunch-in-your-back/) - Scheuermann's Disease is a developmental disorder of the spine, characterised by abnormal wedge shaped vertebrae in the upper back (thoracic spine). This sometimes leads to postural abnormality and excessive curvature, i.e. increased thoracic kyphosis or 'hunch back', of the thoracic spine. Less commonly, it can also be found in lower back (lumbar spine). These changes occur during
- [THREE SIMPLE WAYS to Keep Your Spine Healthy at Work](https://bendandmend.com.au/news/physiotherapy/three-simple-ways-to-keep-your-spine-healthy-at-work/) - How long are you sitting for before your brain triggers that you need a coffee kick or are late for a meeting, forcing you to stand up and move? Whether prolonged sitting causes you spinal pain, or even for those of you without work-related pain, the following exercises may help to reduce your level of
- [My Scan Showed I Have Arthritis. Is It Really ‘Bone On Bone’?](https://bendandmend.com.au/news/pilates/my-scan-showed-i-have-arthritis-is-it-really-bone-on-bone/) - We’ve heard it before – people might assume that if a scan shows any sign of arthritis that their joints are down to ‘bone on bone’, but what does that really mean? The cartilage in our joints, although designed to absorb shock and load, unfortunately doesn’t heal well. In arthritis, the cartilage first becomes dehydrated
- [I Have ‘Flat Feet’ -  Should I Do Something About It? ](https://bendandmend.com.au/news/physiotherapy/i-have-flat-feet-should-i-do-something-about-it/) - ‘Flat feet’ and ‘fallen arches’ are commonly used terms in discussions about foot and lower limb pain as well as when deciding on appropriate footwear. Our feet are required to perform two specific functions: 1. They need to be stable to provide a solid base of support and allow us to push off when we
- [Best Time Of Day To Exercise](https://bendandmend.com.au/news/pilates/best-time-of-day-to-exercise/) - Is there such a thing as an optimal time of day to exercise? Are you someone who has maintained the same exercise routine for many years and swear by it, or are you more likely to try and fit exercise in around everything else? Some people love to wake up for a 5am beach run,
- [A Big Butt Makes A Good Runner?](https://bendandmend.com.au/news/physiotherapy/a-big-butt-makes-a-good-runner/) - As the human body magically appeared and was remodelled through evolution, someone chose the buttock muscles, or gluteals, to serve as our engine for running. Adequately functioning gluteals provide us with the support we need for both running performance and injury prevention. The gluteal muscle group comprises three main muscles (as pictured) Gluteus Maximus Gluteus
- [Evidence Supporting Running Retraining For Lower Limb Injuries: PART ONE](https://bendandmend.com.au/news/physiotherapy/evidence-supporting-running-retraining-for-lower-limb-injuries-part-one/) - Altering your running technique may help to treat running injuries by reducing load in certain muscle groups and joints. Despite the limited amount of quality research, a recent mixed-methods study reviewing the literature has provided some clearer evidence on the effect of running retraining for common running injuries, including: Foot & Lower Leg Pathologies Anterior
- [How Neuroscientists Explain The Mind-Clearing Magic of Running](https://bendandmend.com.au/news/physiotherapy/how-neuroscientists-explain-the-mind-clearing-magic-of-running/) - Famous filmmaker Casey Neistat states ‘every major decision I’ve made in the last eight years has been prefaced by a run’. I find myself that after running, the once monotonous task of cleaning becomes appealing – a slightly different way of looking at the effects of running and sad, I know, however I’m sure many
- [Evidence Supporting Running Retraining For Lower Limb Injuries: PART TWO](https://bendandmend.com.au/news/physiotherapy/evidence-supporting-running-retraining-for-lower-limb-injuries-part-two/) - In this blog, the most recent evidence and expert opinion surrounding running retraining strategies for Achilles Tendinopathy, Calf Pain, and Plantar Fasciopathy (more well known as plantar fasciitis) will be discussed. Achilles Tendinopathy & Calf Pain Some experts advocated the use of running retraining for Achilles tendinopathy (AT) and calf pain, however adequate rehabilitation exercise
- [Evidence Supporting Running Retraining For Lower Limb Injuries: PART THREE](https://bendandmend.com.au/news/physiotherapy/evidence-supporting-running-retraining-for-lower-limb-injuries-part-three/) - In this blog, the most recent evidence and expert opinion surrounding running retraining considerations for iliotibial band friction syndrome (ITBFS), patellar tendinopathy, and proximal hamstring tendinopathy, will be discussed. Iliotibial band friction syndrome (ITBFS) Some experts advocated the use of running retraining for ITBFS and recommended strategies including: Reducing hip adduction and internal rotation i.e.
- [Muscle Cramp – A Common Complaint That We Don’t Quite Know Enough About](https://bendandmend.com.au/news/physiotherapy/muscle-cramp-a-common-complaint-that-we-dont-quite-know-enough-about/) - Are you someone who has stumbled your way to the end of an endurance race in the presence of calf cramping? You’re not alone – up to 50% of marathon runners are known to cramp up during a race. This high percentage might reflect the elusiveness surrounding its cause. Different theories have been documented; however
- [Treadmill Vs Road Running - Is There A Difference?  ](https://bendandmend.com.au/news/physiotherapy/treadmill-vs-road-running-is-there-a-difference/) - I’m sure there are quite a few of you who trade the road for a treadmill during the cooler months of winter. Have you ever felt that your running technique or effort is different with one versus the other? Do you find it difficult to adjust to that treadmill belt after months out on the
- [Muscle Cramp - A Common Complaint That We Don’t Quite Know Enough About PART 2](https://bendandmend.com.au/news/physiotherapy/muscle-cramp-a-common-complaint-that-we-dont-quite-know-enough-about-part-2/) - Whilst there is no recipe detailing proven strategies for preventing calf cramp, if we consider the neuromuscular theory of cramp, reducing the effect of fatigue through endurance training and conditioning makes sense. Whilst an incremental approach to running (i.e. avoiding zero to hero in a week) and getting miles under the belt is very important
- [Are You New To Running? Don’t Be Afraid. ](https://bendandmend.com.au/news/physiotherapy/are-you-new-to-running-dont-be-afraid/) - The word running brings delight to some, whilst others would prefer it to be removed from the dictionary. Whether you are someone who is planning to tackle a running event on the 2016/2017 calendar, or you would just like to maintain an adequate level of cardiovascular fitness, you need to ensure that you start your
- [Will Running Wear Out My Knees?  ](https://bendandmend.com.au/news/physiotherapy/will-running-wear-out-my-knees/) - No doubt you have heard or been told by a colleague (or sadly by your Doctor or Physiotherapist) that running wears out your joints and that each step you take will lead you to a lifetime of knee replacements. Has this statement previously instilled enough fear to cut your running career short or prevent it
- [BACK TO SCHOOL: Get The Right Fitting Backpack!](https://bendandmend.com.au/news/physiotherapy/back-to-school-get-the-right-fitting-backpack/) - Get your kids active and protect their spine with the right fitting school backpack! It has been suggested that 9 out of 10 children are not active enough; an alarming figure thanks to our advancing technology which is allowing us to stay at home and interact (or not interact) from the couch for hours on
- [Why You Should Incorporate Push Ups Into Every Chest Workout.](https://bendandmend.com.au/news/physiotherapy/why-you-should-incorporate-push-ups-into-every-chest-workout/) - What does your current chest workout look like? Bench press, followed by dumbbell press, followed by incline / decline bench or dumbbell press… see a common theme? The problem with this approach is it can lead to unhealthy shoulders by generally failing to activate the serratus anterior muscle - a well-functioning serratus anterior is crucial
- [Why Split Squats Are Better Than Back Squats](https://bendandmend.com.au/news/physiotherapy/why-split-squats-are-better-than-back-squats/) - Split squats are an excellent alternative to regular barbell back squats, or as the title suggests, a superior alternative in many ways. The split squat is normally performed with the rear foot elevated on a bench, causing the front leg to support 85% of the load. Although it is generally regarded as single-leg exercise, it
- [Three Useful Exercises To Conquer ‘Shin Splints’ In Runners.](https://bendandmend.com.au/news/physiotherapy/three-useful-exercises-to-conquer-shin-splints-in-runners/) - For an overview on the causative factors and clinical presentation of medial tibial stress syndrome (MTSS), also often known as Shin Splints, please click here. So, what are the main aims of exercise in the management of MTSS or Shin Splints? To improve load capacity of the calf To improve kinetic chain load capacity by
- [The Importance Of Hamstring Strength To Protect The ACL](https://bendandmend.com.au/news/physiotherapy/the-importance-of-hamstring-strength-to-protect-the-acl/) - The anterior cruciate ligament (ACL), being the most important stabiliser of the knee, connects the femur (thigh bone) to the tibia (shin bone). It runs at an oblique angle from the back of the femur to the front of the tibia and its primary role is to prevent anterior translation of the tibia or posterior
- [Attention Trained Runners: A Quick Way To Improve Running Performance](https://bendandmend.com.au/news/physiotherapy/attention-trained-runners-a-quick-way-to-improve-running-performance/) - Sprint interval training (SIT) is vast becoming an increasingly popular addition to running programmes for endurance athletes. Traditional evidence would suggest SIT and endurance training to be separate entities with very little crossover between the two training methods (i.e. sprint training does not improve endurance performance), however more recent research has challenged this previously accepted
- [Work From Home Desk Set Up](https://bendandmend.com.au/news/physiotherapy/work-from-home-desk-set-up/) - Dining room tables around Australia have quickly become the new work spaces for most office workers in the face of the COVID-19 pandemic. Though working from home might have once been viewed as a treat, you are most likely finding this rapid shift very challenging for a multitude of reasons. Is your back and/or neck
- [Top 3 Exercises To Start Preparing For Your Snow Ski Holiday!](https://bendandmend.com.au/news/physiotherapy/top-3-exercises-to-start-preparing-for-your-snow-ski-holiday/) - With the Winter Olympics up and running and international borders opening back up, I’m certain I am not the only one missing the slopes! The wind in your hair, the need for speed and the warm hot chocolate after a long hard day … how good! However often a time when we think of skiing,
- [Don’t Have A COW About Calf Rehabilitation! Optimizing Your Muscle Strain Rehabilitation](https://bendandmend.com.au/news/pilates/dont-have-a-cow-about-calf-rehabilitation-optimizing-your-muscle-strain-rehabilitation/) - Over a wide variety of sporting populations, calf injuries can be some of the most common injuries. Often a time seemingly out of nowhere, calf injuries can limit your ability to participate in your chosen sport and can also limit your performance. As a result, getting the most out of your calf muscle strain rehabilitation
- [To Stretch Or Not To Stretch? A Research Update Of Plantar Fascia Pain.](https://bendandmend.com.au/news/physiotherapy/to-stretch-or-not-to-stretch-a-research-update-of-plantar-fascia-pain/) - Plantar fascia pain (PFP), sometimes known as plantarfasciitis or plantarfasciopathy, can be a runner’s (or non-runner's) worst nightmare. Unless managed well, it can be quite painful and can impact your training program quite significantly. A recent study published showed the benefit of some alternative treatments to help PFP. In this blog I will give you
- [Training For A Long-Distance Running Event. Top Tips To Kick Off Your Training!](https://bendandmend.com.au/news/pilates/training-for-a-long-distance-running-event-top-tips-to-kick-off-your-training/) - Personally, I get a great boost of motivation from training for an upcoming running event. So, if you are anything like me you are getting very excited now the big running festivals are starting to come back. Bumping shoulders with other adrenaline filled runners with the roar of a crowd behind you … oh how
- [What You Need To Know About Exercise And Patellofemoral Pain](https://bendandmend.com.au/news/physiotherapy/what-you-need-to-know-about-exercise-and-patellofemoral-pain/) - Knee pain can be really frustrating and often a time prevents us from being able to achieve the physical goals we have set for ourselves. Patellofemoral Pain Syndrome (PFPS) is among the most common causes of knee pain, affecting almost 1 in every 4 people. Many different treatment modalities have been used to try and
- [A Balance Program To Keep You On Your Feet!](https://bendandmend.com.au/news/pilates/a-balance-program-to-keep-you-on-your-feet/) - Being confident and stable on our feet as we age is a really important factor in helping to avoid fall related injuries. This is commonly done through balance and strength training in the hopes to improve a sense called proprioception. This is the body’s ability to be aware of itself through space. Having a strong
- [To Lift Or Not To Lift? Is Your Lifting Technique Really Causing Your Back Pain?](https://bendandmend.com.au/news/physiotherapy/to-lift-or-not-to-lift-is-your-lifting-technique-really-causing-your-back-pain/) - The age old saying of ‘lift with your legs not your back’ is ingrained in almost every person from a young age. It indicates to us that our legs should take all the load as we try to protect our back from injury, but is this really the case? Could other factors be the cause
- [Shin Pain In Runners](https://bendandmend.com.au/news/physiotherapy/shin-pain-in-runners/) - As running season is now in full swing, in the clinic we are seeing the different injury presentations walk...or sometimes hobble through the door. One of least known injuries we see is a presentation called Medial Tibial Stress Syndrome (MTSS). In this blog post I will run through the basics of medial tibial stress syndrome
- [Power-lifting For Chronic Low Back Pain: Better Than Body-weight Exercise For Pain and Function?](https://bendandmend.com.au/news/physiotherapy/power-lifting-for-chronic-low-back-pain/) - For many years now, our research into the treatment of low back pain has showed an active recovery is much more effective than only rest. However now we are in a time where we ask the question: What is the BEST type of exercise for low back pain? Today I will briefly run through a
- [Does Losing Weight Prevent Joint Replacement Surgery?](https://bendandmend.com.au/news/physiotherapy/does-losing-weight-prevent-joint-replacement-surgery/) - Both inside and outside of the clinic, I hear a lot of people talking about joint replacements (particularly knee and hip) as an inevitable factor of ageing. For some people these joints replacements are required, however, there are some clear factors that can help to significantly reduce your risk of surgery. One of these factors
- [Top Tips For Managing Knee Osteoarthritis](https://bendandmend.com.au/news/physiotherapy/top-tips-for-managing-knee-osteoarthritis/) - Everyone has heard of and many have even experienced some of the symptoms associated with knee Osteoarthritis (OA). It is a disease that affects people all over the world and cause high levels of disability….. but its not all bad news! Having all the right tools to be able to manage your osteoarthritis symptoms can
- [New Year, New You, New exercises?](https://bendandmend.com.au/news/physiotherapy/new-year-new-you-new-exercises/) - Now that January has finished, a lot of our new year’s resolutions have perhaps started to slip away. Often these include a new exercise regime, new classes or even new goals associated with previous exercise types. We all know that sticking to new year’s resolutions can be hard and often a time cause more stress
- [Tendinopathy Rehabilitation](https://bendandmend.com.au/news/physiotherapy/tendinopathy-rehabilitation/) - Often in Physiotherapy, when it rains it pours, and at the moment it's raining tendinopathies! Achilles tendon and lateral elbow tendon injuries are among the most common I see. In this blog I’m going to run through some of the more important aspects of tendon rehabilitation. Identifying the type of tendinopathy Tendon injuries can occur
- [Research Review: Should I Land On My Heel Or Toes When I Run? ](https://bendandmend.com.au/news/physiotherapy/research-review-should-i-land-on-my-heel-or-toes-when-i-run/) - This is a topic that is hotly debated in the running community and is often the subject of many online discussion forums. I often find the trouble with running information online is that there is SO MUCH of it. This means it can often be difficult trying to sort through the articles and find good
- [Hamstrings – The Classically Under Strengthened Muscle!](https://bendandmend.com.au/news/physiotherapy/hamstrings-the-classically-under-strengthened-muscle/) - Our hamstrings are such a powerful and important group of muscles… that are often COMPLETELY forgotten about. They are important in almost every sport or activity that we perform, and to prevent injury it is essential that they are super strong! In this blog I’ll run through a few tips to help strengthen your hamstrings
- [Am I Ready To Run? Running After An Injury – Part One](https://bendandmend.com.au/news/physiotherapy/am-i-ready-to-run-running-after-an-injury-part-one/) - Whether it be following injury or just after a break in your running fitness, returning back to running can be a very daunting thing. As a clinician, this is one of the key areas where I see everyday runners develop injuries. In this blog I will outline some recommendations getting back to running as well
- [Research Review: Kids Warm-up For Less Winter Woes!](https://bendandmend.com.au/news/physiotherapy/research-review-kids-warm-up-for-less-winter-woes/) - Over the years, warm-up’s have been … (Mind the pun) … a HOTLY debated topic in the physio and sports community. The ability for a warm-up to reduce the chance of injury had mixed evidence. However, a study released last year showed a significant decrease in risk of injury in young children who participated in
- [Keeping Up With Your Physio Exercises](https://bendandmend.com.au/news/physiotherapy/keeping-up-with-your-physio-exercises/) - When it comes to basic rehabilitation, exercise 99% of the time will be one of the main treatment methods to help with both your short term and long-term health…. That being said… sometimes actually doing them can be a little bit of a different story. As therapists we know how integral your exercises are to
- [Warm-Up To Help Kids Prevent Injury](https://bendandmend.com.au/news/physiotherapy/warming-up-to-help-kids-prevent-injury/) - Exercise in young children and adolescents is super important not only for their physical well-being but also their social development. However, the downside is competing in sports often comes with an increased risk of injury. To help reduce this risk kids can perform a simple warm-up before playing sport. A recent study has found that
- [So You’ve Got Weak Quads - Do These Exercises](https://bendandmend.com.au/news/physiotherapy/so-youve-got-weak-quads-do-these-exercises/) - The quads are often a time one of the most talked about muscles in the body … and rightly so! They play a massive role in helping to treat and prevent lots of knee injuries, as well as being a key playing in performance for many sports. However, your quads can often be weak either
- [Older Adults: Muscles You Should Focus On With Strength Training](https://bendandmend.com.au/news/pilates/older-adults-muscles-you-should-focus-on-with-strength-training/) - A key focus that I hear from older adults is not only to be fit and healthy, but to feel strong. A lot of times this can be a very daunting thing, well I’m here to tell you to fear not! A lot of exercises that can be done in gyms are very easily transferred
- [Five Quick Tips To Manage Plantar Fascia Pain](https://bendandmend.com.au/news/physiotherapy/five-quick-tips-to-manage-plantar-fascia-pain/) - I’ve seen a large amount of new or returning runners present to clinic this year, and with this an increased injury risk can come. One of the more common issues can be plantar fascia pain (PFP) / plantar fasciitis. In this blog I'll give you a couple of quick tips to help manage your pain.
- [How To Become A Good Runner](https://bendandmend.com.au/news/physiotherapy/how-to-become-a-good-runner/) - Whether you are just starting running, or are an experienced runner, having good information when you run is imperative to both performance and to injury management. With City2Surf completed this weekend, and the upcoming Sydney Marathon, I thought I would discuss a few key things to consider and keep in mind to ensure that you
- [What To Expect In Your Postnatal Period](https://bendandmend.com.au/news/physiotherapy/what-to-expect-in-your-postnatal-period/) - Before we delve into what to expect in the postnatal period, it is important to first understand the fundamentals of our anatomy, particularly the pelvic floor and abdominal muscles, and the physiological changes they undergo during pregnancy. This will help you to better understand the changes that your body will undergo in the postnatal period.
- [Dynamic Vs. Static Stretching and When Should I Do Each?](https://bendandmend.com.au/news/physiotherapy/dynamic-vs-static-stretching-and-when-should-i-do-each/) - Stretching is a key part of any workout however, often overlooked due to lack of perceived importance or even time restraints. Nonetheless, it is a fundamental part of any exercise routine as it can improve performance and reduce risk of injury. When it comes to warming up, improving mobility and flexibility there are two main
- [Recurring Lower Back Pain And How to Prevent It](https://bendandmend.com.au/news/physiotherapy/recurring-lower-back-pain-and-how-to-prevent-it/) - Are you familiar with the persistent discomfort of recurring lower back pain? It's a common issue that affects millions of people worldwide, impacting their daily lives and overall well-being. Recurring lower back pain can stem from various factors, including poor posture, muscle weakness, injuries, or underlying medical conditions. Regardless of the cause, managing and preventing
- [Consider This Heading Into Your Next Running Training Block](https://bendandmend.com.au/news/physiotherapy/consider-this-heading-into-your-next-running-training-block/) - Whether you are tackling a 10km, half or full marathon this season there are a few key things to consider and keep in mind. Structured Training Plan: It is important to have a structured training plan. This can incorporate different types of runs, such as long runs, tempo runs, interval session and recovery runs. It’s
- [What Is A Lateral Ankle Sprain And What Should I Do?](https://bendandmend.com.au/news/physiotherapy/what-is-a-lateral-ankle-sprain-and-what-should-i-do/) - Lateral ankle sprains are very common injuries that can happen to anyone, whether you are an athlete or simply going about your day-to-day tasks. Lateral ankle injuries are the most common form of ankle sprain. This is where your foot rolls inwards and you stretch the outer side of your ankle. This movement is called
- [What Is Your Core? Is it linked to the pelvic floor? Does training one make the other work?](https://bendandmend.com.au/news/physiotherapy/what-is-your-core-is-it-linked-to-the-pelvic-floor-does-training-one-make-the-other-work/) - What is your core? Typically, the core is thought to be your stomach/abdominal muscles, and the belief is that these muscles keep your lower back stable. Well, your stomach muscles are made up of rectus abdominis, external abdominal obliques, internal abdominal obliques (the 3 more outer stomach muscles) and transverse abdominis (the most deep abdominal
- [What Is A Pilates Trapeze Table?](https://bendandmend.com.au/news/pilates/what-is-a-pilates-trapeze-table/) - The Trapeze Table, developed by Joseph Pilates in the 1940s, is a versatile piece of equipment that offers a wide range of exercises for all fitness levels. It was the first piece of apparatus designed by Joseph Pilates and is also the biggest and most imposing of all the Pilates equipment. It combines the benefits
- [What Is A Pilates Reformer?](https://bendandmend.com.au/news/pilates/what-is-a-pilates-reformer/) - Joseph Pilates created the reformer, a simple flat frame with a platform or carriage. The carriage glides back and forth the frame on runners, under different tension settings. At Bend + Mend we use the Reformer for guided exercise sessions, under the direction of a Physio. With an emphasis on postural control, it is a
- [What Is A Pilates Wunda Chair?](https://bendandmend.com.au/news/pilates/what-is-a-pilates-wunda-chair/) - Originally designed by Joseph Pilates as an at home exercise machine for city apartments tight on space, the Wunda Chair (also known as a Pilates Chair) has become an essential part of the modern day Pilates studios and is enjoyed by many of clients at Bend + Mend. The Wunda Chair is a compact and
- [Physiotherapy For Low Back Pain](https://bendandmend.com.au/news/pilates/physiotherapy-for-low-back-pain/) - Lower back pain can be a really frustrating condition that can range from a mild niggle to 10/10 pain. There are many causes of lower back pain, and it can be hard to tell when it’s ‘serious’ and when it’s not. The simple answer to whether your back pain is serious is - if in
- [Exercises to Improve Posture](https://bendandmend.com.au/news/physiotherapy/exercises-to-improve-posture/) - Poor posture can cause considerable strain throughout the body and increase the likelihood of injuries. In our city clinic, we see many injuries which have been attributable to poor postures throughout the day. Before starting it is important to ensure your work-station (or computer desk at home) is set up correctly. It would be inefficient
- [Do You Struggle To Sit On A Chair The Day After A Workout? Delayed Onset Muscle Soreness (DOMS)](https://bendandmend.com.au/news/physiotherapy/delayed-onset-muscle-soreness/) - Have you ever done a workout at the gym to wake up the next day and struggle sit down on a chair? You were probably experiencing a phenomenon called Delayed Onset Muscle Soreness, or DOMS for short. DOMS refers to the muscle pain, stiffness, tenderness and reduced range of motion that typically occurs after performing
- [How To Manage Rib Fractures](https://bendandmend.com.au/news/physiotherapy/how-to-manage-rib-fractures/) - A rib fracture refers to a break or crack in one of the ribs, which are the curved bones that form the rib cage. The function of the rib cage is to protect vital organs such as the heart and lungs. Rib fractures can occur due to trauma or injury to the chest area, or
- [Prevent Falls With Physiotherapy](https://bendandmend.com.au/news/physiotherapy/prevent-falls-with-physiotherapy/) - While having a fall as you grow older is often viewed as needing to “be more careful next time”, the reality is that the natural ageing process brings with it a wide range of changes to the body that make older adults more likely to have a fall. In Hong Kong, a 2018 survey showed
- [How Can I Prepare For My Initial Physiotherapy Assessment?](https://bendandmend.com.au/news/physiotherapy/how-can-i-prepare-for-my-initial-physiotherapy-assessment/) - At Bend + Mend it is important to us that our patients know what to expect from their initial physiotherapy assessment so they can adequately prepare and get the most out of their appointment. Our initial assessment sessions last for 45 minutes. The best way that you can prepare to ensure the most optimal use
- [Tips On How To train For A Triathlon As An Office Worker](https://bendandmend.com.au/news/physiotherapy/tips-on-how-to-train-for-a-triathlon-as-an-office-worker-in-barangaroo/) - New to the Barangaroo area, and wanting to capitalise on the surroundings, I wondered how I could continue training for triathlon while working in the urban jungle of Barangaroo. Thankfully in terms of training facilities Sydney neither lacks nor fails to inspire. Where in the world could you pop out of the office and find
- [Management Strategies For A Bakers Cyst](https://bendandmend.com.au/news/physiotherapy/management-strategies-for-a-bakers-cyst/) - Baker's cyst, also known as a popliteal cyst, is a fluid-filled sac that forms in the back of the knee. It typically develops because of underlying knee joint conditions, and while it's usually harmless, it can cause discomfort and limit knee mobility. Understanding the anatomy and underlying causes of Baker's cyst is crucial for recognizing
- [The Importance Of Having Your Physio Exercises Progressed](https://bendandmend.com.au/news/physiotherapy/the-importance-of-having-your-physio-exercises-progressed/) - If you've been to the physio before, chances are you've walked away with some exercises to tackle as your 'homework.' These at-home exercises play a vital role in a successful recovery plan and while they might take up some of your time, they are essential to help you get better. Like any effective exercise program,
- [Brittle Bones? Your Guide To Strong Bone Health. ](https://bendandmend.com.au/news/physiotherapy/brittle-bones-your-guide-to-strong-bone-health/) - Has your doctor told you that you have brittle bones? Maybe you’ve been diagnosed with osteopenia or osteoporosis? You’re probably wondering what this means and what significance it has on your life? This blog will discuss the difference between osteopenia and osteoporosis and explain what can be done to reverse the condition. Let’s start with
- [What Is Referred Pain?](https://bendandmend.com.au/news/physiotherapy/what-is-referred-pain/) - Referred pain is a phenomenon in which pain is felt in an area of the body that is different from the actual source of the pain. This can be confusing because the sensation of pain is experienced at a location distant from the origin of the problem. The term "referred" implies that the pain is
- [Plantar Fasciitis - Causes And Management](https://bendandmend.com.au/news/physiotherapy/plantar-fasciitis-2/) - Plantar fasciitis is one of the most common conditions causing heel pain. It involves inflammation of the plantar fascia — a tough, fibrous band of tissue that runs along the sole of the foot. The plantar fascia attaches to the heel bone (calcaneus) and to the base of the toes. It helps support the arch
- [What Is Iliotibial Band Syndrome?](https://bendandmend.com.au/news/physiotherapy/what-is-iliotibial-band-syndrome/) - If you’ve got a nagging pain on the outer part of your knee, especially if you’re a runner, it could be a symptom of Iliotibial Band (IT band) syndrome. It’s an injury often caused by activities where you bend your knee repeatedly, like running, cycling, hiking, walking long distances. Your IT band is a thick
- [What Should I Expect In My Pilates Assessment?](https://bendandmend.com.au/news/pilates/what-should-i-expect-in-my-pilates-assessment/) - At Bend + Mend, all of our pilates patients will undertake a 45 minute Pilates Assessment prior to starting one-on-one pilates sessions or moving into a class setting. These Pilates Assessments are essential to enable the treating physiotherapist to have a comprehensive understanding of the patient’s physical abilities and goals. This blog will detail what
- [How To Use The Springs Effectively On A Reformer Pilates Machine](https://bendandmend.com.au/news/pilates/how-to-use-the-springs-effectively-on-a-reformer-pilates-machine/) - Reformer pilates has become very popular in the exercise and rehabilitation space, but many people don’t know what a reformer is or how it works. This blog will explain the mechanics of the reformer machine and how we use this equipment at Bend + Mend to help our patients achieve their goals. A reformer is
- [How Do We Modify Pilates Exercises In Pregnancy?](https://bendandmend.com.au/news/pilates/how-do-we-modify-pilates-exercises-in-pregnancy/) - There is well documented evidence that exercise is not only safe during pregnancy, but also beneficial. The body undergoes significant changes during pregnancy, often leading to musculoskeletal discomfort and pelvic floor challenges in expectant mothers. Clinical pilates is one way to address these complaints, however as pregnancy advances, pilates must be modified to ensure safety
- [De Quervain's Tenosynovitis](https://bendandmend.com.au/news/physiotherapy/de-quervains-tenosynovitis-2/) - What is it? De Quervain's tenosynovitis is a painful condition affecting the tendons on the thumb side of the wrist. If you have De Quervain's tensosynovitis, you will probably feel pain when you turn your wrist, grasp anything or make a fist. Although the exact cause of De Quervain's tenosynovitis isn’t known, any activity that
- [Patellofemoral Pain Syndrome](https://bendandmend.com.au/news/physiotherapy/patellofemoral-pain-syndrome/) - Patellofemoral Pain Syndrome (PFPS) is a broad term used to describe pain in the front of the knee and around the patella, or kneecap. It is sometimes called ‘runners knee’ or ‘jumpers knee’ because it is common in people who participate in sports – particularly females and young adults – but PFPS can occur in
- [Piriformis Syndrome](https://bendandmend.com.au/news/physiotherapy/piriformis-syndrome/) - What is piriformis syndrome? Piriformis syndrome is a condition that affects both the muscles and the nerves in the buttock region. Specifically, piriformis syndrome occurs when the piriformis muscle, which is located deep in the buttock region, spasms and causes buttock pain. This may or may not irritate the sciatic nerve, which can create further
- [Rheumatoid Arthritis vs Osteoarthritis](https://bendandmend.com.au/news/physiotherapy/rheumatoid-arthritis-vs-osteoarthritis/) - Osteoarthritis (OA) and rheumatoid arthritis (RA) are two of the most common forms of arthritis, affecting millions of people worldwide. Although they share similar symptoms, they are distinct conditions with different underlying causes and treatment approaches. In this blog post, we will discuss the key differences between OA and RA and explain how a physiotherapist
- [What Is Osteitis pubis?](https://bendandmend.com.au/news/physiotherapy/what-is-osteitis-pubis/) - Osteitis pubis is inflammation in the joint between your left and right pubic bones (your pubic symphysis). It causes pain and swelling in your groin or lower abdomen. Osteitis pubis is a symphysis pubis dysfunction that’s usually caused by repetitively use of your hips, pelvis, and groin. It’s most common in athletes. Athletes that develop
- [Osgood Schlatters in Teens](https://bendandmend.com.au/news/physiotherapy/osgood-schlatters-in-teens/) - Has your child ever complained of knee pain? Or have you noticed the formation of a bump underneath their knee cap? It is possible that your child might be experiencing symptoms of Osgood Schlatters. Osgood Schlatters is a condition that causes pain and swelling below the knee joint, where the patellar tendon attaches to the
- [A Source of Groin Pain - Adductor Strains and Rehabilitation](https://bendandmend.com.au/news/physiotherapy/a-source-of-groin-pain-adductor-strains-and-rehabilitation/) - An adductor muscle injury is a common cause of pain, especially among athletes – even more specifically in sports with quick changes of direction like soccer and hockey where it is the most common reported injury of all! [i] Often athletes will describe the sensation and area of pain as “groin pain”. This broad umbrella
- [The Grumpy Ankle Part 1 – Bifurcate Ligament Injuries](https://bendandmend.com.au/news/physiotherapy/the-grumpy-ankle-part-1-bifurcate-ligament-injuries/) - The ankle is an extremely complex joint. It is made up of three main bones, many ligaments and soft tissue structures which all work together to provide a solid platform for movement and balance. Healthy ankles allow us to walk, run, dance and jump and then land safely again. The most common injury is to
- [Warming Up For Winter](https://bendandmend.com.au/news/physiotherapy/warming-up-for-winter/) - Brrr its getting chilly! These brisk Sydney Winter mornings shouldn’t deter you from getting up early and fitting exercise into your day. Before setting off to exercise, you should routinely complete a 5-10 minute warm up relevant to the activity ahead. Warming up prior to exercising is important for lots of reasons. A few physiological
- [The Grumpy Ankle Part 2 – Ankle Impingement](https://bendandmend.com.au/news/physiotherapy/the-grumpy-ankle-part-2-ankle-impingement/) - Have you been struggling with long-term ankle pain? You may have suffered many rolled ankles through your life when participating in sports or trying to keep up with the kids. Maybe you never sought treatment at the time as the pain and tenderness settled down after a week or two of going easy. On occasion
- [The Grumpy Ankle Part 3 – The Other Deltoid](https://bendandmend.com.au/news/physiotherapy/the-grumpy-ankle-part-3-the-other-deltoid/) - Yes! Here in the ankle lies the other deltoid. It is a ligament and different to the more familiar deltoid that moves the shoulder. The deltoid can also be referred to as the medial ligament of the ankle and is hugely important for both the stability and function of the foot. Structure and Location: Deltoid
- [My Body Aches!](https://bendandmend.com.au/news/physiotherapy/my-body-aches/) - Pain is a tough one to describe for most people. There is sharp pain, burning pain, shooting and stabbing pain, throbbing and stinging pain. For some it is only once they have experienced each of these that they can fully understand and relate their experience of pain to others. Without first-hand experience pain can be
- [Exercise IS Brain Food](https://bendandmend.com.au/news/pilates/exercise-is-brain-food/) - There is a strong and proven link between regular physical activity and the maintenance of cognitive brain function. There are a vast number of positive effects on the brain due to exercise.[1] A few examples of these include: Improved connections in the brain Plasticity and ability to learn new skills Growing number of nerve cells
- [Three Ways To Stick To Exercise](https://bendandmend.com.au/news/pilates/three-ways-to-stick-to-exercise/) - We all know the benefits or exercise. In one way or another we have recognised that increasing levels of physical activity in our day to day lives will improve our health. Whether the goal is to shed a few kilos, get back to playing sport or even keeping up with the Grand-kids its vital for
- [Proximal Hamstring Ruptures](https://bendandmend.com.au/news/physiotherapy/proximal-hamstring-ruptures/) - Hamstring injuries are common in athletic populations particularly running based sports such as Rugby, Hockey and soccer where there are short and sharp changes of speed and direction. Ideally, a well-structured strength and mobility program should be used by athletes or patients looking to commence or resume a sport to PREVENT injuries like this occurring.
- [Bend + Mend Pilates Offer!](https://bendandmend.com.au/news/pilates/bend-mend-pilates-offer/) - Bend + Mend are turning 19 in August! We are so proud to have been your provider for 19 years in Sydney’s CBD. We’d love to thank each and every one of you so to do this we are giving away 10 FREE Equipment Pilates 1-1 sessions with Lauren during August. Lauren has a special interest in sporting
- [First Rib Dysfunction](https://bendandmend.com.au/news/physiotherapy/first-rib-dysfunction/) - Neck pain is common with at least 30% of the general adult population experiencing an episode of neck pain. Within this presentation 25% reported shoulder pain and dysfunction. There are multiple anatomic causes of these symptoms, one of them being the first rib which researchers believe are a contributor to 1 in 5 presentations of
- [The Sciatic Nerve And Its Tricky Course](https://bendandmend.com.au/news/physiotherapy/the-sciatic-nerve-and-its-tricky-course/) - Sciatic nerve pain is a common complaint with 1 in 10 people experiencing an episode of lower back pain in their lives and 20-30% of those people suffering sciatic symptoms or referred pain down the leg, potentially all the way to the toes. The sciatic nerve runs a tricky course within the pelvic space. It
- [Exercise Is Medicine for Osteoarthritis](https://bendandmend.com.au/news/pilates/exercise-is-medicine-for-osteoarthritis/) - Osteoarthritis (OA) is one of the most common forms of joint disease and is the leading cause of pain in older people. The risks associated with joint pain is a reduction in physical activity and walking which has poor outcomes for their future well-being and overall mental health. As a result getting on top of
- [Pilates Exercise During Pregnancy](https://bendandmend.com.au/news/pilates/pilates-exercise-during-pregnancy/) - During pregnancy many changes occur to the female body. Hormonal and physiological changes can cause musculoskeletal pain conditions to arise. This can lead to a reduced quantity and quality of sleep, increased mental stress and a reduced ability to exercise comfortably. Commonly these complications arise around the lumbar, pelvic, and pubic regions but women can
- [Morton’s Neuroma and Turf Toe](https://bendandmend.com.au/news/physiotherapy/mortons-neuroma-and-turf-toe/) - Both Morton’s neuroma and turf toe are painful conditions in the foot which can cause serious immobility and prevent people from being fit and active. Equally so, both conditions when well managed can resolve or be managed well to greatly reduce disability. Morton’s neuroma is an irritation and thickening of the nerve tissue around the
- [Strength Injuries Part 1 – Where We Go Wrong](https://bendandmend.com.au/news/physiotherapy/strength-injuries-part-1-where-we-go-wrong/) - It is a misconception that weight training or strength-based programs increase your risk of injury. In actual fact, the injury rates are less than that of running and when performed well have substantial physiological and mental benefits. Here are a few generalised mistakes people can make which may predispose them or increase their risk or
- [Strength Injuries Part 2 –  What Can I Change?](https://bendandmend.com.au/news/physiotherapy/strength-injuries-part-2-what-can-i-change/) - Now that we have covered some “what not to do’s” (Part 1) lets get constructive in what we can do to reduce the risk or injuries when strength/ weight training. These principles aim to reduce the risk of overload and provide a structure to training that is achievable. These should be discussed with a trainer
- [Cervicogenic Headache Referral Patterns And Neck Pain](https://bendandmend.com.au/news/physiotherapy/cervicogenic-headache-referral-patterns-and-neck-pain/) - Cervicogenic headache (CGH) is a type of headache that originates from the neck. It is caused by irritation or dysfunction of the cervical spine, which can refer pain to the head and face. The referral patterns of CGH can vary, but they typically involve the occipital region (back of the head), the temporal region (temples),
- [Biceps Tendinopathy In Gym Based Athletes](https://bendandmend.com.au/news/physiotherapy/biceps-tendinopathy-in-gym-based-athletes/) - Biceps tendinopathy is a common injury among gym athletes. It is caused by repetitive use of the biceps muscle, which can lead to inflammation and pain in the tendon. The pain is usually felt at the front of the elbow, and it can be worse when lifting weights or doing other arm exercises which involves
- [Knee And Ankle Worries In Weightlifters](https://bendandmend.com.au/news/physiotherapy/knee-and-ankle-worries-in-weightlifters/) - Weightlifting is a great way to build strength, grow muscle mass and keep bones strong and healthy. However, it can also be a high-risk activity for injuries, especially to the knees and ankles. Some common knee and ankle injuries in weightlifters include: Patellofemoral pain syndrome (PFPS) is a condition that causes pain in the front of
- [Patellar Tendinopathy](https://bendandmend.com.au/news/physiotherapy/patellar-tendinopathy/) - Have you ever experienced pain in the front of your knee? Anterior knee pain can be caused by a number of anatomical structures, one such structure is the Patellar Tendon. If you are unsure what tendon pain is, there is a fantastic Blog by B+M Physio Blake detailing 5 important facts for tendon pain that
- [Not Only “Just An Ankle Sprain”](https://bendandmend.com.au/news/physiotherapy/not-only-just-an-ankle-sprain/) - One of the most common injuries we see in our Physio clinic is the lateral ankle sprain. Whether you went over on your ankle on your lunchtime run, or stepping out of the pub, there are some weird and wonderful ways people have managed to sprain their ankle, and we have seen them all. What
- [Waiting For Your Coffee: Four Quick Exercises To Improve Performance And Reduce Injury Risk](https://bendandmend.com.au/news/physiotherapy/waiting-for-your-coffee-four-quick-exercises-to-improve-performance-and-reduce-injury-risk/) - Our lifestyles are so busy these days, between working full time and family its often hard to find time for yourself. This may be at the detriment to your health and well-being. Here are 4 exercises to perform while you wait for your coffee: Single Leg Balance: Balance and proprioception is an important aspect of
- [Omega 6: Omega 3 Ratio And Osteoarthritis](https://bendandmend.com.au/news/physiotherapy/omega-6-omega-3-ratio-and-osteoarthritis/) - Osteoarthritis is a thoroughly researched condition in health due to the high prevalence in society and unfortunately the debilitating impact on quality of life. Knee Osteoarthritis is a very common condition seen at Bend + Mend. Our Physio, Alice has written two great blogs on What Osteoarthritis is, and some exercises to assist with Pain
- [Patella Tendinopathy Exercise Program](https://bendandmend.com.au/news/physiotherapy/patella-tendinopathy-exercise-program/) - Patella Tendinopathy is a complex and often frustratingly long rehabilitation to return to sport or pain free daily living. The following blog is a part 2 of a previous blog discussing what patella tendinopathy is and how we manage this condition. This blog will discuss the first 2 stages of rehabilitation. Stage 1: Isometric Exercises
- [How Deep Is Your Squat?](https://bendandmend.com.au/news/physiotherapy/how-deep-is-your-squat/) - Squatting is one of the most common exercises performed in athletic and general populations due to the efficacy in muscular development, strength and power. This exercise is often prescribed in the management of a variety of musculoskeletal conditions and used throughout the strength and conditioning world to improve performance and develop robust athletes. Often this
- [Pre-Patellar Bursitis](https://bendandmend.com.au/news/physiotherapy/pre-patellar-bursitis/) - What is Pre-patellar Bursitis? Bursae are small, jelly-like sacs that are located throughout the body. They exist around the body at most joints, such as the shoulder, knee, elbow and heel. They contain small amounts of fluid and act as a cushion/lubricant between joint surfaces, between bones and tendons/muscles as to reduce friction and allow
- [Three Easy Exercise Hacks To Fix Exercise Mistakes](https://bendandmend.com.au/news/physiotherapy/three-easy-exercise-hacks-to-fix-exercise-mistakes/) - Single Leg Heel Raise One of the most important muscles in the body for producing acceleration in walking, running and jumping is the calf complex. The Calf Complex is made up of 2 muscle groups; the Gastrocnemius (mostly type II fast twitch muscle fibres) and the Soleus (mostly type I slow twitch muscle fibres), and
- [Three Things To Remember When Getting Into Shape For Summer](https://bendandmend.com.au/news/pilates/three-things-to-remember-when-getting-into-shape-for-summer/) - They say the "Summer Body" is made in Winter, well unfortunately I didn’t listen to that this year and it seems Summer is fast approaching, yet the summer body is still a little while away. The days are getting longer and warmer, the gyms are getting busier and Martin Place is seemingly more and more
- [Strength Training For Runners](https://bendandmend.com.au/news/physiotherapy/strength-training-for-runners/) - Are you a runner? Are you missing something in your training that could be holding you back? Are you wanting to improve your running performance, running economy and improve speed? If you aren’t incorporating Strength/Resistance Training in your preparation, you could be stunting your performance and increasing your risk of overuse injury. Strength training is
- [Want To Improve Your Running Speed And Efficiency? Try Pilates!](https://bendandmend.com.au/news/pilates/want-to-improve-your-running-speed-and-efficiency-try-pilates/) - Do you want to improve your speed and running efficiency across 5km? Maybe you should try Physio-led Pilates! Or at least, that's what the research says! Clinical Pilates is a form of Pilates that focuses on posture, core strengthening, focus, balance, control, strength, and flexibility. Run by Physios, Clinical Pilates has an abundance of clinical
- [Blood Flow Restriction Training](https://bendandmend.com.au/news/physiotherapy/blood-flow-restriction-training/) - One of the newest trends that has been circulating the Physiotherapy, rehabilitation and performance worlds is Blood Flow Restriction (BFR) Training. This novel resistance training method allows the participant to achieve muscle size and strength improvements equivalent to using heavy/high load resistance training (65-80% 1RM) while using low/light load (20% 1RM) + blood flow restriction.
- [Blood Flow Restriction Training - How does it work?](https://bendandmend.com.au/news/physiotherapy/blood-flow-restriction-training-how-does-it-work/) - This is a follow on blog from the previous article on Blood Flow Restriction (BFR) training. Here we will discuss the current theories on how blood flow restriction and low load exercise might help to produce similar muscular and strength benefits to that of heavy load resistance exercise. The mechanisms by which BFR may lead
- [Three Exercises To Improve Your Tennis Game](https://bendandmend.com.au/news/physiotherapy/three-exercises-to-improve-your-tennis-game/) - The Australian Open has come and gone for another year, and to be honest, it was a pretty underwhelming Grand Final. Djokovic was flawless and just too strong for Nadal… but that’s for another blog. Today I will go through some exercises to help you beat your friends at tennis and prevent injury. Every year,
- [Should I get a CAM Boot?](https://bendandmend.com.au/news/physiotherapy/should-i-get-a-cam-boot/) - As Physio's we need to know what products and equipment are available to help our patients when needed. CAM Boots are one of these convenient yet not well-known products that can be used to assist recovery and make life that little bit easier than it used to be when plaster casts were the only choice.
- [MCL (Medial Collateral Ligament) Injuries](https://bendandmend.com.au/news/physiotherapy/mcl-medial-collateral-ligament-injuries/) - The football season is well underway, and the list of injuries continues to grow. Knee injuries are often some of the more gruesome sporting injuries to observe, and often can lead to an extended period of time on the sideline, if not season ending. Statistically speaking, ligament injuries are the most commonly reported type of
- [What Is An Exos Brace?](https://bendandmend.com.au/news/physiotherapy/what-is-an-exos-brace/) - If you have ever broken a bone, you’ll know the hassle, discomfort and odour of a plaster cast. Luckily, over time there have been advances in technology that have improved this experience. Fibreglass casts are lighter, waterproof and more tolerable. BUT the latest leap in technology is the EXOS bracing system. Here at Bend +
- [City2Surf Warm Up Routine](https://bendandmend.com.au/news/physiotherapy/city2surf-warm-up-routine/) - Thought the traffic into the city was bad this morning? That's got nothing on what you’re about to endure during the 2019 City2Surf. It seems like the whole of Sydney is out this morning with the collective goal of sweating their way from Hyde Park to Bondi. To ensure you have an enjoyable, efficient, injury
- [Flat Packs And Sore Backs](https://bendandmend.com.au/news/physiotherapy/flat-packs-and-sore-backs/) - This blog has been inspired by my weekend of putting together flat pack furniture, and the lower back awareness/soreness that lasted for the following 2 days! Often we see in the clinic people who have injured, tweaked, hurt or strained a joint or muscle from their weekend activities, often sports or domestic duties. Today I’m
- [City2Surf Post Race Recovery Part 1: The Best Defence Is A Good Offence](https://bendandmend.com.au/news/physiotherapy/city2surf-post-race-recovery-part-1-the-best-defence-is-a-good-offence/) - So you’ve finished City 2 Surf and your already feeling the burn. Your calves are sorer than you thought they would be, and Heartbreak Hill was definitely way longer than it should have been. Your quads were already purring at the 8km line, and are now they’re roasted. The dread of walking to your car
- [City2Surf Post Race Recovery Part 2: Active Cool Down, Cold Water Immersion, Massage?](https://bendandmend.com.au/news/physiotherapy/city2surf-post-race-recovery-part-2-active-cool-down-cold-water-immersion-massage/) - In the previous blog on City2Surf post race recovery, we discussed the importance of preparing yourself as a form of prevention of DOMS, or Delayed Onset Muscle Soreness. DOMS is a pain response when the muscle tissue is exposed to an exercise intensity that it is unaccustomed to. In the previous blog, I discussed the
- [Calf Strength: How Do You Measure Up?](https://bendandmend.com.au/news/physiotherapy/calf-strength-how-do-you-measure-up/) - Daylight saving is an amazing time of year and the weather over the past few weeks has been beautiful. If you’re lucky enough to catch one of my Pilates classes over the past few weeks you will have heard me mention my love of the sun and summer more than a tolerable amount. It seems
- [A Balancing Act](https://bendandmend.com.au/news/pilates/a-balancing-act/) - Balance and coordination are vital in daily living, from stepping out of bed in the morning to laying back down of a night, the importance of knowing which way is up and which way is down allows you to get on with your day. Regularly in the clinic we talk about the importance of balance
- [Benign Paroxysmal Positional Vertigo (BPPV)](https://bendandmend.com.au/news/physiotherapy/benign-paroxysmal-positional-vertigo-bppv-2/) - Dizziness is a very common symptom we often see reported by patients during a Physiotherapy Assessment. There are a number of causes for dizziness, the most common cause accounting for 54% of dizziness presentations is Vertigo. Vertigo is defined as an illusory sensation of motion of either the self or the surroundings in the absence
- [Ankle Mobility After A Sprain](https://bendandmend.com.au/news/physiotherapy/ankle-mobility/) - Lateral ankle sprain has been documented to be the most common lower extremity injury sustained during sport participation. Approximately 85% of all ankle sprains result from an inversion mechanism and damage to the lateral ligamentous complex of the ankle. Injury to the lateral ligamentous complex at the ankle joint results in pain, swelling, and limited
- [Running With Patellofemoral Knee Pain](https://bendandmend.com.au/news/physiotherapy/running-with-patellofemoral-knee-pain/) - Unfortunately, every year up to 79% of recreational runners report a musculoskeletal injury, and nearly 50% of all running injuries involve the knee joint. Patellofemoral Pain is the most common knee injury in this very active population. This is potentially a large population of runners, and hopefully this blog will help some of you. Patellofemoral
- [Bunions - A Common Foot Condition](https://bendandmend.com.au/news/physiotherapy/bunions-foot/) - As we age, our body starts to change in appearance and level of functional capacity. In today’s blog we are discussing the changes that may happen in your feet as you age. Sometimes the great or big toe starts leaning in towards the other toes of the foot, and a bump may start appearing at
- [My Pain In The Wrist](https://bendandmend.com.au/news/physiotherapy/my-pain-in-the-wrist/) - Today’s blog is something close to my heart, well actually closer to my wrist. I have experienced a recurrence of a common musculoskeletal condition of the wrist, that is a Ganglion Cyst. I initially experienced this condition in my left wrist in 2014, which had resolved over a 9-12 month period. Seemingly, if it could
- [You Are More Than Just A Scan](https://bendandmend.com.au/news/physiotherapy/you-are-more-than-just-a-scan/) - Magnetic Resonance Imaging (MRI) is frequently used in sports and musculoskeletal medicine to assist with diagnosis, prognosis and assist with the management of acute and chronic injuries. But how much weight should we be giving MRI results for injury management? Imaging obviously can be an effective tool to provide information on pathologies of the joint/muscle/tissue,
- [Cross Training For Athletes](https://bendandmend.com.au/news/pilates/cross-training-for-athletes/) - Cross training is a tool that can be used by recreational and professional athletes alike to improve sports performance, manage exercise loads, reduce injury risk or assist with rehabilitation from injury. If you are a recreational athlete and you are looking to improve your sporting performance, this may be something you should think about incorporating
- [Cervical Spine Pain And Its Impact On Sensorimotor Control](https://bendandmend.com.au/news/physiotherapy/cervical-spine-pain-and-its-impact-on-sensorimotor-control/) - Impairments in sensorimotor function have been found in association with persistent neck pain. The cervical spine (neck) not only functions to provide mobility and stability to the head while connecting it to the relatively immobile thoracic spine; but it also plays a significant role in providing proprioceptive information to the brain to assist with balance,
- [Scapholunate Wrist Ligament Injuries](https://bendandmend.com.au/news/physiotherapy/scapholunate-wrist-ligament-injuries/) - The Scapholunate Ligament is one of the most frequently injured ligaments in the wrist, and occurs in approximately 5% of all wrist injuries. The concern of SL ligament injuries is the progression of abnormal joint mechanics of the wrist, and further degenerative cartilage changes. The SL Ligament is C-shaped and has three structurally distinct parts:
- [Types Of Meniscus Tears](https://bendandmend.com.au/news/physiotherapy/types-of-meniscus-tears/) - Each knee has two menisci, a lateral and medial, which are situated between the femur (thigh bone) and tibia (shin bone). The menisci are fibrocartilaginous substances within the knee that improve force transmission and stability of the knee. The Menisci function to improve: Force transmission through the knee Increased contact area decreases point loading of
- [Loosen Your Mid-back](https://bendandmend.com.au/news/physiotherapy/loosen-your-mid-back/) - Do you experience upper back tightness? Trouble moving your neck? Or have difficulty lifting your arms above your head? Poor thoracic mobility, whether this be rotation or extension, can have a significant impact on the upper back, neck, and shoulders. Unfortunately, our daily habits and postures make us all very prone to poor thoracic spine
- [Broken Bones: The Basics](https://bendandmend.com.au/news/physiotherapy/broken-bones-the-basics/) - One of the worst things to happen to a physio is to injure your hands, unfortunately this has happened to me and I’m currently sporting a snazzy finger/hand splint. The result of a misjudged dive has resulted in a displaced fracture of my 5th proximal phalanx on my left hand (pinkie finger). The location of
- [Broken Bones: Types Of Fractures](https://bendandmend.com.au/news/physiotherapy/broken-bones-types-of-fractures/) - As a follow up to my prior blog about Bone fractures - the basics, this blog will discuss the different types of fractures. The prior blog went through the basics, discussing features of fractures such as Open, Closed, Partial, Complete, Stable and unstable. These features can be present in the types of bone fractures described
- [Broken Bones: How They Heal](https://bendandmend.com.au/news/physiotherapy/broken-bones-how-they-heal/) - To complete this series on broken bones, I will be going over how bones heal, and what can influence the healing process. The healing process of bone can take several weeks to months to completely remodel into normal bone tissue. The stages of bone healing involve an absolutely impressive and complex cellular reaction and responses,
- [Bone Stress Injuries: How They Occur](https://bendandmend.com.au/news/physiotherapy/bone-stress-injuries-part-1-how-they-occur/) - This blog will be discussing what a Bone Stress Injury is and how these injuries can develop. The running and triathlon season is in full swing with recent the Sydney running festival, Melbourne marathon and several ultra marathon events. As the weather starts to improve we also notice more and more runners in the street
- [Risk Factors In Developing Bone Stress Injuries](https://bendandmend.com.au/news/physiotherapy/risk-factors-in-developing-bone-stress-injuries/) - As previously discussed in the prior blog, Bone Stress Injuries are a common running injury and are the unfortunate result of poor training programing, whether this be overtraining, poor biomechanics, diet or other reasons. There is a continuum of pathology progression in bone stress injuries. These injuries start with a stress reaction which can progress
- [Rectus Femoris Injuries In Kicking Sports](https://bendandmend.com.au/news/physiotherapy/rectus-femoris-injuries-in-kicking-sports/) - The Football Season is well and truly underway and recently the FIFA Women’s World Cup has started in Australia and New Zealand, go the Matildas! To Celebrate the World Cup, I’m writing a blog on one of the tricky injuries that occurs in football, which unfortunately can lead to a long absence from the game.
- [Do You Have Wrist Pain On The Pinky Side Of Your Wrist?](https://bendandmend.com.au/news/physiotherapy/do-you-have-wrist-pain-on-the-pinky-side-of-your-wrist/) - Do you have pain on the pinky side of your wrist? Does the pain worsen when you grip something or twist your wrist? It may be caused by a tear in the Triangular Fibrocartilage Complex, or TFCC for short. The TFCC is an important structure on the pinky side of the wrist that supports the
- [Shoulder Pain With Bench Press](https://bendandmend.com.au/news/physiotherapy/shoulder-pain-with-bench-press/) - Do you experience pain at the front of your shoulder when doing a bench press at the gym? Pain in the front of the shoulder, also called anterior shoulder pain, is a common complaint by many gym goers who lift weights regularly. Unless there has been an acute traumatic injury to the shoulder, the cause
- [Morton’s Neuroma](https://bendandmend.com.au/news/physiotherapy/mortons-neuroma-2/) - Do you sometimes feel like you are walking on a marble? Do you have pain in the ball or front of your foot? You could have a Morton’s Neuroma. Also known as an interdigital or plantar neuroma, a Morton’s Neuroma is a thickening of the tissue that surrounds the nerve leading to the toes. The
- [Pelvic Organ Prolapse (POP)](https://bendandmend.com.au/news/physiotherapy/pelvic-organ-prolapse-pop/) - Pelvic organ prolapse (POP) is a condition where one or more of the pelvic organs, such as the bladder, uterus, or rectum, descend into the vaginal wall. This blog will discuss the causes, symptoms and types of pelvic organ prolapse, as well as various treatment options available. Causes & Risk Factors Causes of POP is
- [The Not So Funny Bone - Ulnar Nerve Entrapment](https://bendandmend.com.au/news/physiotherapy/the-not-so-funny-bone-ulnar-nerve-entrapment/) - What happens when we hit our ‘funny bone’? What causes that immense pain to shoot down from our elbow to our hand? Well, when we hit our ‘funny bone’, we’re not actually hitting a bone. We are in fact, directly hitting a nerve. The ulnar nerve to be specific. The ulnar nerve is one of
- [Dry Needling – How Does It Work?](https://bendandmend.com.au/news/physiotherapy/dry-needling-how-does-it-work/) - Dry needling has been growing in popularity for a long time for its pain-relieving abilities. Dry needling can be used as one type of manual therapy, like soft tissue release or joint mobilisation, and will often form part of a larger management plan. During dry needling, a practitioner will insert multiple fine, short, stainless steels
- [What Is A Wry Neck?!](https://bendandmend.com.au/news/physiotherapy/what-is-a-wry-neck/) - Have you ever gone to sleep completely fine and woken up with severe neck pain? Acute torticollis, also referred more commonly to as wry neck, is a debilitating condition where there is a sudden onset of severe one-sided neck pain and stiffness. Wry neck is usually caused by the facet joints in our neck becoming
- [Use PEACE & LOVE To Guide Soft Tissue Injury Management.](https://bendandmend.com.au/news/physiotherapy/use-peace-love-to-guide-soft-tissue-injury-management/) - Should we really be taking anti-inflammatory drugs for our soft tissue injuries? Rehabilitation for soft tissue injuries can be complex. Acronyms guiding management have evolved over the years. Traditionally, acronyms focused on the acute phases of injury only and tended to ignore the sub-acute and chronic stages of tissue healing. While these treatments were well
- [Top Tips To Effectively Manage Knee And Hip Osteoarthritis](https://bendandmend.com.au/news/physiotherapy/effectively-manage-knee-and-hip-osteoarthritis/) - Osteoarthritis is a chronic condition characterised by the breakdown of cartilage that surrounds the ends of our bones. This breakdown results in the bones rubbing together and leads to pain, swelling and loss of movement. Osteoarthritis is the most common reason people will visit their GP in Australia, with over 2.2million people suffering from the
- [Factors To Consider Next Time You Are Experiencing Low Back Pain](https://bendandmend.com.au/news/physiotherapy/factors-to-consider-next-time-you-are-experiencing-low-back-pain/) - Non-specific low back pain is back pain that is not attributed to a known cause and accounts for approximately 90-95% of all cases of low back pain. Low back pain is a major cause of disability in Australia, with a quarter of all Australians experiencing low back pain at any one time. This blog will
- [What’s The Point Of The Shoulder Blade?](https://bendandmend.com.au/news/physiotherapy/whats-the-point-of-the-shoulder-blade/) - When rehabilitating the shoulder it is important to realise there is more than just the shoulder joint at play. Despite its name, very few people actually think of the shoulder blade as part of or related to the shoulder. Interestingly, it’s the shoulder blade that allows us to throw a cricket ball, reach for the
- [Runner's Knee Pain](https://bendandmend.com.au/news/physiotherapy/runners-knee-pain/) - Coming into the Sydney running season we, as Physio's, are inundated with lower limb injuries. Working in private practice particularly around this time of year is what I describe as 'monotoknee'. Every third patient seems to present with a similar knee pain due to running, known as patellofemoral pain syndrome, or more commonly as 'Runners Knee'.
- [Why Do We Get Shoulder Pain When The Neck Is At Fault?](https://bendandmend.com.au/news/physiotherapy/why-do-we-get-shoulder-pain-when-the-neck-is-at-fault/) - Neck and shoulder pain is one of the most common reasons patients see a Physio. Interestingly, quite often what is felt as shoulder pain is often diagnosed as a neck issue. There are a few reasons why pain can manifest in other regions of the body when the pain source is not so readily noticeable,
- [ACL Repair And Rugby](https://bendandmend.com.au/news/physiotherapy/acl-repair-and-rugby/) - A common injury across all sporting formats, including rugby, is an ACL injury. But what happens from a physio point of view? What is the Physiotherapists role in all of this? For those not in the know, the ACL (Anterior Cruciate Ligament) is one of four important stabilising ligaments of the knee. The ACL sits
- [My Running Journey...From A Physio's Perspective - Part One](https://bendandmend.com.au/news/physiotherapy/my-running-journey-from-a-physios-perspective-part-one/) - Recently signed up for your first marathon? You’re not alone. The curiosity of how hard could it be, and the lingering bucket list to do list spontaneously spurred me to sign up to my very first marathon. As a Physiotherapist I understand the limits of the human body, and also respect that this would be
- [Marathon Training By A Physio](https://bendandmend.com.au/news/physiotherapy/marathon-training-by-a-physio/) - I am mid way through my marathon training and well-aware getting to the start line is still a way off. It's three weeks until the big run and things have not gone to plan. Typical injuries that affect marathon runners include foot and ankle, calf, knee, hip, core and back pain (to name just a
- [Why Do Your Toenails Fall Off During Long Distance Running?](https://bendandmend.com.au/news/physiotherapy/why-do-your-toenails-fall-off-during-long-distance-running/) - Ever wondered why you lose your toenails in long distance running? It could all be to do with friction within the shoe during the running phase. As I build more and more long runs together in preparation for an upcoming marathon, I have noticed not one but two of my toes have decided to paint
- [Understanding A Side Strain This Cricket Season](https://bendandmend.com.au/news/physiotherapy/understanding-a-side-strain-this-cricket-season/) - As the Ashes series begins, and the whites come out, what better time to explain a common cricket injury - the "Side Strain"Along with hamstring injuries, side strains are the most prevalent cricket injury in Australia, affecting up to 14% of pace bowlers per season. It seems the faster you bowl, the more inclined you
- [Why Do Mobilisations Relieve Back Pain?](https://bendandmend.com.au/news/physiotherapy/why-do-mobilisations-relieve-back-pain/) - The exact mechanism of why we feel better after treatment can be difficult to explain. When we go and get a massage or treatment for an injury we generally leave feeling better for the experience. Yes we are more relaxed or we are less tense, or our pain has decreased, but from a physiological level
- [My Knee Clicks...Is This Bad?](https://bendandmend.com.au/news/physiotherapy/my-knee-clicks-is-this-bad/) - A common question I get asked in our Physio clinic is “Why does my knee click when I crouch down?” People often associate the clicking of a joint with having a worn-out bony surface, and therefore worry about causing more damage to their knee. There are many reasons for a knee to click. It could
- [How To Avoid Making Your Hip Tendinopathy Pain Worse!](https://bendandmend.com.au/news/physiotherapy/how-to-avoid-making-your-hip-tendinopathy-pain-worse/) - As research into common hip injuries progresses, so too does our understanding of how we manage this. One of the biggest shifts in research on Gluteal Tendinopathy is how we manage the injury. What we thought was best practice in the past might not be the best thing for it now. Tendinopathy of the Gluteus
- [What Is The Origin Of Physiotherapy As A Profession?](https://bendandmend.com.au/news/physiotherapy/what-is-the-origin-of-physiotherapy-as-a-profession/) - Physiotherapy, the profession as we know it, has had many changes over the years. An interesting timeline of where it all began stems from many worldwide events, and the experience with a Physio in the past has changed dramatically to the service we provide today. Where it all started is a little subjective. People have
- [How To Avoid Injury In The New Year - Part 1: The Do's And Don'ts For The Novice Jogger](https://bendandmend.com.au/news/physiotherapy/how-to-avoid-injury-in-the-new-year-part-1-the-dos-and-donts-for-the-novice-jogger/) - New year’s resolutions are a fun and novel way of creating a fresh start. Often there is renewed enthusiasm following the festive season and with the new year brings new beginnings and opportunity for change. One such change is to ‘get fit’, a resolution that we all have at some stage of our lives. Often
- [How To Avoid Injury In The New Year - Part 2: The Do's And Don’ts For The Novice Gym Goer](https://bendandmend.com.au/news/physiotherapy/how-to-avoid-injury-in-the-new-year-part-2-the-dos-and-donts-for-the-novice-gym-goer/) - Are you planning on joining a gym for the first time in the new year? We often start the year with a fresh outlook, a new year and the intentions to becoming a "new you". For the first few weeks this seems to be seamless: We have signed up to the new gym, exchanged the
- [Achilles Insertional Tendinopathy](https://bendandmend.com.au/news/physiotherapy/achilles-insertional-tendinopathy/) - A recent patient of mine presented with long standing Achillies tendinopathy. Having not done well with an eccentric loading programme, Shockwave therapy or rest with his fair share of anti-inflammatory medication, he opted for surgical review to try and settle his pain in the hope he could return to playing Soccer one day. As part
- [Chondromalacia Patellae or 'Runner's Knee'](https://bendandmend.com.au/news/physiotherapy/chondromalacia-patellae-or-runners-knee/) - What Is Chondromalacia Patellae? Everyone has heard the term ‘Runner’s Knee’, but what exactly is it, and what causes the pain in the front of your knee? Runner’s Knee is more formally known as Chondromalacia Patellae or Patellofemoral Syndrome. Chondromalacia Patellae is the break down of cartilage, either over the surface of the patella (knee cap)
- [Stop Stretching Your Insertional Tendinopathy!](https://bendandmend.com.au/news/physiotherapy/stop-stretching-your-insertional-tendinopathy/) - Lack of stretching can cause injury, and often people think the cure for that injury is to stretch it out. Well, I am here to tell you that not all injuries benefit from stretching. In fact, some are actually made a lot worse by stretching. Insertional tendinopathy is one example of an injury that is
- [Tips To Avoid Hamstring Strain During Pre-Season](https://bendandmend.com.au/news/physiotherapy/tips-to-avoid-hamstring-strain-during-pre-season/) - As an avid Sports Physio, I am constantly inundated with questions from players on how to avoid injury or pain, usually during pre-season training. A common concern of older players is how to avoid pulling a "hammy". During this pre-season to date, I have seen at least one hamstring injury per week, so I have
- [City 2 Surf Is 12 Weeks Away, Your Training Program For The Beginner](https://bendandmend.com.au/news/physiotherapy/city-2-surf-is-12-weeks-away-your-training-program-for-the-beginner/) - For those who are unaware the City2Surf race is a mid-winter staple. What better way to get out and exercise than to join the mass pilgrimage from Hyde park to Bondi Beach and explore this beautiful city through another means of transportation. Be it running, walking or otherwise it is a great event to be
- [End of Financial Year...A Pain In The Neck!](https://bendandmend.com.au/news/physiotherapy/end-of-financial-year-a-pain-in-the-neck/) - Physiotherapy can sometimes seem like a seasonal job - knee pain during running season, back pain with new year’s resolutions, and neck pain come end of financial year. Yes, you read that right, end of financial year can literally and figuratively be a pain in the neck! So here are some top tips to help
- [Posterolateral Corner Of The Knee Injury](https://bendandmend.com.au/news/physiotherapy/posterolateral-corner-of-the-knee-injury/) - An often unheard of yet complex condition we encounter as Physiotherapists is an injury to the back corner of the knee. Painful and destabilising, it is an injury that is often overlooked and, due to its complex nature, is often mistreated. However, we are growing in our understanding of both what it is and how
- [Rotator Cuff Injury Part One – What Exactly Is The Rotator Cuff?](https://bendandmend.com.au/news/physiotherapy/rotator-cuff-injury-part-one-what-exactly-is-the-rotator-cuff/) - Rotator cuff injury is a common shoulder injury. In the clinic I often find patients have heard the term "Rotator Cuff" but aren’t quite sure what it is or what it means. Injuries to the shoulder are the third most prevalent after low back pain and neck pain. The structure most commonly injured in the
- [Rotator Cuff Injury Part Two - Do I Actually Have A Tear?](https://bendandmend.com.au/news/physiotherapy/part-two-do-i-actually-have-a-rotator-cuff-tear/) - Like any muscle there are many ways you can injure your Rotator Cuff. The tendons particularly are prone to injury as they are a high functioning component of shoulder stability. Over time or through traumatic events you can tear the Rotator Cuff leading to pain, inflammation and loss of function. Lets look at the mechanisms
- [I Have Tight Hamstrings...Or Do I?](https://bendandmend.com.au/news/physiotherapy/i-have-tight-hamstrings-or-do-i/) - I have a patient every week telling me they have tight hamstrings. The implication being that a patient cannot reach their toes. This is claimed to be the reason for many injuries including low back pain, ankle sprain, achilles tendon injury and of course feeling tight in the hamstrings! But how do we define what
- [Shoulder Subluxation Injury In Contact Sports](https://bendandmend.com.au/news/physiotherapy/shoulder-subluxation-injury-in-contact-sports/) - So you have managed to 'pop' your shoulder in footy, what do you do!? Shoulder instability is common in contact sports like rugby league, AFL and rugby union, and also non-contact sports like basketball, soccer and netball. There are varying degrees of what 'popping out a shoulder' can mean. Anatomically, subluxation is when the ball
- [Long-Term Tendinopathy Tips ](https://bendandmend.com.au/news/physiotherapy/long-term-tendinopathy-tips/) - I recently completed a Physio tendinopathy course which provided up to date research in the vast and at times murky world of understanding tendinopathy. To help explain the take home messages I have summarised a few important key points. Firstly, it is important to get an accurate diagnosis. Making sure your tendon is the source
- [How To Prevent Ankle Sprains - New Research On An Age Old Injury](https://bendandmend.com.au/news/physiotherapy/how-to-prevent-ankle-sprains-new-research-on-an-age-old-injury/) - A randomised controlled trial by researchers in the Netherlands explored the effect of proprioceptive exercises on reducing ankle re-injury risk in athletes. Promising data suggests that re-injury is less likely at one year if you train with specific exercises compared to not retraining with these exercises. What is proprioception anyway? In a nutshell it is
- [Recurrent Low back Pain](https://bendandmend.com.au/news/pilates/recurrent-low-back-pain/) - We’ve all heard the phrase "sitting is the new smoking", a metaphor to highlight the health risks of sitting still for long periods. Although the health risks are not quite the same, sitting for long periods has been highlighted as a risk factor for re-injuring your back. A new ground breaking study, based on the
- [Exercise And Depression - How Physiotherapy Can Assist Management](https://bendandmend.com.au/news/pilates/exercise-and-depression-how-physiotherapy-can-assist-management/) - Depression is becoming more widely and acceptably spoken about, and while there is still lots we need to research to further understand the complexity of depression, there is an increasing understanding of the role exercise plays in its management. With over 100 studies conducted on the role of exercise in the management of depression there
- [Rheumatoid Arthritis Of The Neck](https://bendandmend.com.au/news/physiotherapy/rheumatoid-arthritis-of-the-neck/) - Rheumatoid Arthritis (RA) is a common condition affecting the joints of the human body. RA is an auto-immune condition, meaning the body's natural defence system attacks itself after mistaking a perceived threat. In RA specifically, the body attacks the synovial membranes (lining) of the joints, which secrete the lubricating fluid to reduce friction during movement.
- [The Temporomandibular Joint (TMJ)](https://bendandmend.com.au/news/physiotherapy/the-temporomandibular-joint-tmj/) - The Temporomandibular Joint, also known as TMJ, is a hinge joint connecting the jaw bone to the skull. It is a joint capable of sliding and pivoting to allow for the intricate jaw movements that let us speak, yawn, breathe, pull faces and chew. Like other joints, it can be injured, and hence painful. Have
- [Pilates Helps Reduce Low Back Pain In Men](https://bendandmend.com.au/news/pilates/pilates-helps-reduce-low-back-pain-in-men/) - A recent Randomised Control Trial (RCT) has highlighted the significance of exercise on reduction of low back pain for male long term sufferers. Exercise has long been associated with the reduction of low back pain and, combined with the mental health benefits, gives chronic back pain sufferers a greater overall quality of life. So which
- [What Is Swimmers Shoulder?](https://bendandmend.com.au/news/physiotherapy/what-is-swimmers-shoulder/) - As an avid beach goer and recently converted ocean swimming enthusiast, nothing compares to a weightless glide through the ocean before the early morning coffee. Swimming is a great form of exercise which combines a full body work out with the benefits of being low impact and is also great for cardiovascular fitness. A common
- [Subacromial Bursitis - Your Guide To Understanding This Common Condition](https://bendandmend.com.au/news/physiotherapy/subacromial-bursitis-your-guide-to-understanding-this-common-condition/) - Bursa are fluid filled sacs found in many places in the human body. Their role is to help lubricate joints and body surfaces which are particularly susceptible to friction from surrounding structures. An interesting read on bursa can be found here. One particular bursa is located in the subacromial space, an area of the shoulder.
- [Top Exercises To Strengthen Your Shoulder For Footy Season](https://bendandmend.com.au/news/physiotherapy/top-exercises-to-strengthen-your-shoulder-for-footy-season/) - Shoulder instability is a common injury I see every season working with elite sportsmen and women. 28% of all injuries are to the shoulder, and in contact sports like rugby the chance of shoulder injury is remarkably higher. For every 1000 hours played, there are just over 40 shoulder injuries reported. The tackle is the
- [Cortisone Injection For Shoulder Reactive Tendinopathy?](https://bendandmend.com.au/news/physiotherapy/cortisone-injection-for-shoulder-reactive-tendinopathy/) - Reactive tendinopathy is a tendon irritation injury resulting in increased inflammation and subsequent pain. It is generally the result of increasing load to a tendon which is not used to handling that load. For example doing heavier weights at the gym, starting a new sport or shifting furniture around. It happens in any tendon and
- [Top Running Exercises For Working From Home](https://bendandmend.com.au/news/physiotherapy/top-running-exercises-for-working-from-home/) - If you’re a part time runner you have probably felt the urge to put shoes back on and pound the pavement a little more lately. As with any change in exercise there is an increased risk of injury however. To help prevent running injuries I have come up with some key exercises to ensure you
- [The Best Stretches For Running](https://bendandmend.com.au/news/physiotherapy/the-best-stretches-for-running/) - A patient of mine asked "What are the best stretches for running?" He was very surprised to hear my answer. Long story short there are not many static stretches we would recommend as Physiotherapists to assist your running! Gone are the days of a casual run being a warm up for a few minutes, stopping
- [Improve Your Running During Covid-19](https://bendandmend.com.au/news/running/improve-your-running-during-covid-19/) - In this blog I talk about exercise theory and running - your guide to the extras to help improve your running during Covid -19. Running seems to be the exercise of choice for many during this lock-down period. Even with services starting to reopen, people are still pounding the pavement with their new-found love of
- [Is Chronic Pain All In My Head?](https://bendandmend.com.au/news/physiotherapy/is-chronic-pain-all-in-my-head/) - Ever heard the phrase there’s nothing wrong with you, the pain is all in your head? Frustrating to hear and seems a very unhelpful thing to say. But is there any basis to this argument? A recent article from the pain researchers at The University of Sydney explain this topic well, they explain it’s not
- [Low Back Pain And Exercise](https://bendandmend.com.au/news/pilates/low-back-pain-and-exercise/) - Currently one in six Australians have low back pain of varying severity. Most of these will recover within 6 weeks. 30% of this group will have another episode within a year however. How do we ensure you don’t get back pain again within a year? You guessed it, exercise! Research suggests we are 45% less
- [How Long Will My Injury Take To Heal?](https://bendandmend.com.au/news/physiotherapy/how-long-will-my-injury-take-to-heal/) - One of the most frequently asked questions I get in the clinic is how long will this injury take to heal? Injuries are frustrating and can be complex and multifactorial. As you can imagine, this is an exceedingly difficult question to answer. But there is increasing amounts of data on injury in different tissues. To
- [Keep Your New Year Resolution Going!](https://bendandmend.com.au/news/physiotherapy/keep-your-new-year-resolution-going/) - So you have started your new year resolution and have hit the one month reality check, it’s hard, the excitement is waning and to be honest you can’t be bothered anymore. How do you keep yourself going? Well, here are some simple suggestions to help you achieve your resolution this 2021. Step one - Make
- [Couch To 5km](https://bendandmend.com.au/news/physiotherapy/couch-to-5km/) - Have you ever wanted to run 5km but have no idea where to start? Well there is a growing movement called ‘Couch to 5km’ which may be the answer for you. The idea is you go from zero training to being able to complete a 5km run in the space of 6 weeks or more.
- [Hamstring Symmetry In Rugby Sports Rehabilitation](https://bendandmend.com.au/news/physiotherapy/hamstring-symmetry-in-rugby-sports-rehabilitation/) - Hamstring injury is the leading cause of loss of game time in rugby players. It is a common injury and can be caused by several factors. Recent research on hamstrings injury in rugby players is helping guide an important component of return to play. How much strength you have is unsurprisingly one of the most
- [Better Understanding Of Pain](https://bendandmend.com.au/news/physiotherapy/better-understanding-of-pain/) - Pain is a complex subject. There are many types of pain. Pain comes in different intensities, can be specific to a location or quite diffuse. Pain can be the result of an injury or can have no link to an injury at all. Pain changes behaviours and limits activities. Pain can sometimes make no sense
- [My Knee Hurts, Should I Scan It?](https://bendandmend.com.au/news/physiotherapy/my-knee-hurts-should-i-scan-it/) - An interesting article came to my attention recently. A group of English researchers set out to find how common an abnormal finding is in non-painful knees. Or put simply if you MRI people who do not have pain will you find issues. The results are quite interesting, the research is on the knee joint but
- [Knee Osteoarthritis - Physiotherapy vs Corticosteroid Injection     ](https://bendandmend.com.au/news/physiotherapy/knee-osteoarthritis-physiotherapy-vs-corticosteroid-injection/) - A recent article from the New England Journal of Medicine investigated two separate treatment methods and their effects on knee osteoarthritis. The comparative effects were either injecting glucocorticoid into the knee or having Physiotherapy intervention. You may or may not be surprised to hear that Physiotherapy came out on top! It is not as simple
- [Pain - A Simplified Version](https://bendandmend.com.au/news/physiotherapy/pain-a-simplified-version/) - In June I wrote a Blog post about pain. In this blog I attempted to describe what pain is and why is it is different for all. Unsurprisingly the blog post was a little technical so in this updated blog post I wanted to simplify the topic a little more. What is pain? Well I
- [Return To The Gym With Confidence After Lockdown](https://bendandmend.com.au/news/physiotherapy/return-to-the-gym-with-confidence-after-lockdown/) - Are you eager to return to the gym? So are we! This is your guide to getting back into the gym post lock down from a physiotherapist’s perspective. Step one. It’s not a sprint, take things slowly. You have had a few weeks off and the body systems are not going to be in the
- [To Ice Or Not To Ice Your Injury? An Updated Approach.](https://bendandmend.com.au/news/physiotherapy/to-ice-or-not-to-ice-your-injury-an-updated-approach/) - You may remember a blog we wrote commentating on the 2020 British Journal of Sports Medicine article for acute tissue injury care. This article suggested all we need to manage soft tissue injuries is PEACE and LOVE. Well science moves fast and there is a counter argument to this proposal already. PEACE approach is described
- [Managing COVID-19 - A Physio Perspective](https://bendandmend.com.au/news/pilates/managing-covid-19/) - Having had Covid-19 back in January like many other people, I know first hand what is necessary to help you self-manage. My most important advice would be to listen to your body. There are many different symptoms of Covid-19 and the severity will be different for all. If you feel severely unwell, seek specialised medical
- [The Ergonomics of Breastfeeding](https://bendandmend.com.au/news/physiotherapy/the-ergonomics-of-breast-feeding/) - Have aches and pains become commonplace during or after breastfeeding? This may be a sign that you need to modify your breastfeeding position to help reduce the pain. Your new Bub may only be around 5 to 10 kilos but if you’re feeding every 2-3 hours, that can definitely put a strain on your body.
- [Balance: The Role of the Vestibulo-Ocular Reflex (VOR)](https://bendandmend.com.au/news/physiotherapy/balance-the-role-of-the-vestibulo-ocular-reflex-vor/) - Stand with your feet together.... not too hard to keep your balance, right? Now try it with your eyes closed? Still too easy? Now turn your head side to side. Was it a little bit harder this time? That’s because your vision and vestibular systems play a role in your balance. The Vestibulo-ocular Reflex (VOR)
- [To Ice or Not to Ice...That is the Question](https://bendandmend.com.au/news/physiotherapy/to-ice-or-not-to-ice-that-is-the-question/) - If you’ve ever sprained your ankle during weekend netball or AFL, you might have heard of the acronym “RICE’. Rest, Ice, Compression, Elevation. You may have even heard of POLICE. Protection, Optimal Load, Ice, Compression and Elevation. But have you ever heard of PEACE & LOVE? P ROTECTION E LEVATION A VOID ANTI-INFLAMMATORIES C OMPRESSION
- [Pain En Pointe: Os Trigonum Syndrome](https://bendandmend.com.au/news/physiotherapy/pain-en-pointe-os-trigonum-syndrome/) - As a young dancer, you spend most of your time wishing you could start dancing en pointe. However, the allure can quickly wear away if you begin to experience posterior ankle pain. Posterior ankle pain in dancers can often be caused by the overuse of some muscles resulting in tendinopathies. For others, it may be
- [Can Your Knees Go Past Your Toes When Squatting?](https://bendandmend.com.au/news/physiotherapy/can-your-knees-go-past-your-toes-when-squatting/) - Can your toes go past your knees when you squat? If you’re a regular at the gym, or even just an at home exercise enthusiast, you may have heard of the advice “don’t let your knees go past your toes” as you squat. But is it time to challenge this thinking? The idea that letting
- [Parkinson’s Disease: Staying Physically Active](https://bendandmend.com.au/news/physiotherapy/parkinsons-disease-staying-physically-active/) - Our bodies are a composition of complex systems that when functioning, make for an impressive, well-oiled machine. But even if a small part of this system is not functioning optimally, changes to the machine can be observed. In Parkinson’s Disease, the part of the system that is deficient are the dopamine neurotransmitters. Parkinson’s disease (PD)
- [Energy Conservation During COVID-19](https://bendandmend.com.au/news/pilates/energy-conservation-during-covid-19/) - Common symptoms people with COVID-19 experience are shortness of breath and fatigue. These symptoms can even persist after recovery from the virus. During this time it is important to know how to conserve your energy. There are 6 P’s to remember: Prioritise Plan Positioning Pace Yourself Positive Attitude Pursed Lip Breathing (L. Wood, NHS, 2012)
- [Do Olympians Live Longer Than Us Mortals?](https://bendandmend.com.au/news/physiotherapy/do-olympians-live-longer-than-us-mortals/) - The Olympics originated in Ancient Greece an estimated 3000 years ago in honour of the God Zeus. When the Games were revived in the 19th century the focus shifted to saluting the super human talents of the worlds athletes. With elite athletes training an average of 25-30 hours a week, do all those hours contribute
- [Shoulder Impingement](https://bendandmend.com.au/news/physiotherapy/shoulder-impingement/) - What is shoulder impingement? You have probably heard of the term “shoulder impingement”, whether you have experienced it personally, or someone you know has had it in the past. Shoulder impingement is a common term that healthcare providers use to describe non-specific shoulder pain. It is often used as a diagnosis by many healthcare practitioners,
- [Three Exercise Hacks To Supercharge Your Rehab](https://bendandmend.com.au/news/physiotherapy/three-exercise-hacks-to-supercharge-your-rehab/) - Whether it’s your first visit to a Physiotherapist (lucky you!), or you’re a regular fixture at your local Physiotherapy clinic, you will no doubt walk away from each treatment with a couple of exercises to do at home. While many patients follow their Physiotherapist’s instructions to a tee, some of you may find it a
- [Health Impacts of Covid-19 Stay-at-home Orders](https://bendandmend.com.au/news/physiotherapy/health-impacts-of-covid-19-stay-at-home-orders/) - 2020 was a year like no other, with a once-in-a-lifetime pandemic raging across the globe and unprecedented public health orders set by governments all around the world. Given that most of us were subjected to lockdown orders at some point, an interesting survey published recently in the USA showed that the Covid-19 pandemic not only
- [What Is Calcific Tendinopathy?](https://bendandmend.com.au/news/physiotherapy/what-is-calcific-tendinopathy/) - Calcific tendinopathy is a fascinating and painful condition characterised by the formation of calcium deposits within tendons. Most commonly, this occurs in the rotator cuff tendons of the shoulder, in particular the supraspinatus tendon, although it can be found in other tendons of the body, e.g. the hip flexor tendons. Currently, the cause of this
- [What is the Best Treatment for Your Shoulder Pain?](https://bendandmend.com.au/news/physiotherapy/what-is-the-best-treatment-for-your-shoulder-pain/) - Scenario: shoulder pain has slowly creeped up on you over a number of weeks, and it’s not improving like other aches and pains in the body. You book in to see your physiotherapist and after an assessment, you are diagnosed with “subacromial pain syndrome”. Great, you sigh with relief, now my shoulder pain can finally
- [Myths You Hear from Health Professionals](https://bendandmend.com.au/news/physiotherapy/myths-you-hear-from-health-professionals/) - Let’s debunk some common myths you hear from healthcare providers who might mean well, but are sadly lacking in the latest research information. How many of these have you previously been told? Your spine is “out” and needs to be cracked back in. As someone whose joints crack at the drop of a hat, I
- [Does My MRI Scan Explain My Shoulder Pain?](https://bendandmend.com.au/news/physiotherapy/does-my-mri-scan-explain-my-shoulder-pain/) - Magnetic Resonance Imaging (MRI) is widely used in the medical world today to diagnose structural pathologies in many areas of the body. In the shoulder, it involves high-resolution imaging of structures to identify abnormalities in tendons, ligaments, labrum, capsule, or bone. Although MRI is highly sensitive and have good diagnostic accuracy, it is by no
- [Does Health and Lifestyle Affect Musculoskeletal Pain?](https://bendandmend.com.au/news/physiotherapy/does-health-and-lifestyle-affect-musculoskeletal-pain/) - An observational study conducted in 2019 investigated the association between lifestyle factors and work-related musculoskeletal pain – in particular, low back pain and chronic neck-shoulder pain – in 10,000 employees in Denmark. Unsurprisingly, health and lifestyle were reported to have a significant impact on the levels of pain experienced by these workers: Physical activity reduced
- [Pilates and Posture: A Six Week Trial](https://bendandmend.com.au/news/pilates/pilates-and-posture-a-six-week-trial/) - Hi, my name is Kirsty, and I am the newest member of the Bend + Mend team in Sydney’s CBD! I am a fully-qualified Physiotherapist and Pilates Instructor, and if I am to be honest, I have let a few things go. I have taken the last 3 months off work, off pilates training, off
- [What is Pilates? A Short History](https://bendandmend.com.au/news/pilates/what-is-pilates-a-short-history/) - Well, maybe the better question is who is Pilates? Joseph Pilates was born in Germany in 1883, and wasn’t a healthy child. He had developed rheumatic fever at a young age, was plagued by rickets, and even had to battle asthma. But Pilates did not let this slow him down. He was determined to become
- [Week 1 of 6: My Posture Assessment](https://bendandmend.com.au/news/pilates/week-1-of-6-my-posture-assessment/) - Following on from my blog on “How to Assess Posture”… This is Week 1 of my 6 week Pilates challenge! Let’s have a look at my Posture (it’s not great): You can see a few patterns occurring. Starting at the top: Forward head position Rounded shoulders, the right worse than the left The right shoulder
- [Week 2 of 6: Mobility](https://bendandmend.com.au/news/pilates/week-2-of-6-mobility/) - Following on from my blog My Posture Assessment... This is Week 2 of my 6 week Pilates challenge! Let’s have a look at my Mobility now: As Physios, when we ask you to move your head to look down, up and over your shoulder we are looking for a few things: Right versus Left Do
- [Week 3 of 6: Flexibility](https://bendandmend.com.au/news/pilates/week-3-of-6-flexibility/) - Following on from my blog Mobility... This is Week 3 of my 6 week Pilates challenge! This week my big focus has been on flexibility. When we talk about flexibility we are looking specifically at how the muscles’ length affects the mobility of the joint it attaches to or crosses. In your initial assessment we
- [Week 4 of 6: STABILITY](https://bendandmend.com.au/news/pilates/week-4-of-6-stability/) - Following on from my blog Flexibility… This is Week 4 of my 6 week Pilates challenge! Now we need to look at “Stability”. We will start with looking at the pelvic floor muscles and the transverse abdominus muscle in terms of their ability to stabilise the body during movement. We can assess this stability using movements
- [The Workout](https://bendandmend.com.au/news/pilates/the-workout/) - Following on from my last blog… This is Week 5 of my 6 week Pilates challenge! So from the beginning of this experience to today, I have tried to build my perfect workout. I try to incorporate the things I love doing as well as the things that correct imbalances in my body. I generally start
- [Squatting For Life](https://bendandmend.com.au/news/physiotherapy/squatting-for-life/) - Squats are a full-body compound exercise which means they work across multiple joints and muscles including your hips, knees and ankles, as well as the glutes, quads, and hamstrings. More importantly, they are a great functional movement we do every day of our lives whether you are in the gym, or at home picking up
- [Mechanics of a BURPEE](https://bendandmend.com.au/news/pilates/mechanics-of-a-burpee/) - If you have ever done a circuit class or boot-camp, you are likely to be familiar with the "Burpee". It is loved by personal trainers worldwide as it is a great exercise for building power, cardiovascular endurance and it uses nearly all of the muscles in your body. The classic burpee can be broken into 4 steps:
- [Injury and Alcohol...Not A Great Combination](https://bendandmend.com.au/news/physiotherapy/injury-and-alcohol-not-a-great-combination/) - At this time of year it may be easier to indulge in a few more drinks as part of the celebration of holidays and spending time with family and friends, but you may be wondering, how does that affect my injury? Or you may feel like everything was getting better with my injury but it
- [Pregnancy Support Belts and Post-Pregnancy Compression Garments...Are They Worth It?](https://bendandmend.com.au/news/pilates/pregnancy-support-belts-and-post-pregnancy-compression-garments-are-they-worth-it/) - We spend a lot of time here at Bend + Mend looking after lower backs and pelvis’s, and training mums-to-be and new mums to use their pelvic floor muscles. But is there anything else you can do to help support your back and pelvis, or to reduce pain and make you feel better, before and/or after
- [What Is Pubic Symphysis Dysfunction?](https://bendandmend.com.au/news/pilates/what-is-pubic-symphysis-dysfunction/) - Feeling an uncomfortable pain at the front of your pelvis, that burns and gets sharper as you walk and move around? Are you pregnant? And in your second trimester? It could be pubic symphysis dysfunction! Your pubic symphysis is a strong ligamentous joint at the front of your pelvis. It is where the two wings
- [Strengthening Your Core...In Your Neck?](https://bendandmend.com.au/news/physiotherapy/strengthening-your-core-in-your-neck/) - Did you know that you have core muscles in your neck? Just like your lower back we have muscles around the neck whose job it is to stabilise the neck. They are called your deep neck flexors. And just like your lower back these muscles need to be worked gently, but progressively so they can
- [Round Ligament Pain During Pregnancy](https://bendandmend.com.au/news/pilates/round-ligament-pain-during-pregnancy/) - During pregnancy, your body is changing constantly with the joints, muscles and ligaments adjusting to the change in pressure and weight around them. As this happens so quickly it is normal to get aches and pains around your back and hips. It is often wise to seek out help from a health professional to manage
- [Cramps During Pregnancy](https://bendandmend.com.au/news/physiotherapy/cramps-during-pregnancy/) - It’s the middle of the night, you’ve finally gotten comfortable, you don’t need to get up and go to the bathroom and then it hits. CRAMP! That sharp spasm pain in the calf that can radiate up through the legs and that needs to be stretched now. Starting in the second trimester, around the 19
- [Sleeping Hip Pain In Pregnancy](https://bendandmend.com.au/news/physiotherapy/sleeping-hip-pain-in-pregnancy/) - As your body changes with pregnancy, so does your posture. Your baby bump will gradually develop and slowly stretch out your abdominal muscles and bring your centre of gravity forward. To compensate for this your lower back will arch more and your lower back extensor muscles become more active to cope with the increased load,
- [The Big Wide World Of Baby Online Information](https://bendandmend.com.au/news/pregnancy-pilates/the-big-wide-world-of-baby-online-information/) - Whether you are an expectant mum, a new mum or a been-around-the-block mum there are always questions that need answering. And out there in the great big wide world of the internet, there are plenty of places to find the answers, the only question from there is should I trust these answers. There are a
- [Dem Bones Dem Bones...Calcium In Pregnancy](https://bendandmend.com.au/news/physiotherapy/dem-bones-dem-bones-calcium-in-pregnancy/) - Have you ever heard the stories of pregnant women loosing teeth, becoming and osteoporotic...along with morning sickness, skin changes, and the possibility of lower back and pelvic pain? Pregnancy is just sounding like so much fun to you right now! When you’re pregnant your growing baby requires a mix of vitamins and minerals, and calcium
- [Top 3 Home Exercises For Pregnancy](https://bendandmend.com.au/news/pilates/top-3-home-exercises-for-pregnancy/) - Cat Stretch The cat stretch is great for mobilising your spine and stretching out tight back extensor muscles. This is particularly important for pregnancy as the lower back continues to try and support your growing bump. Start on your hands and knees, with your hands underneath your shoulders and your knee underneath your hips, your
- [Returning To Exercise After Injury: Going Through Rehab As A Physio](https://bendandmend.com.au/news/pilates/returning-to-exercise-after-injury-going-through-rehab-as-a-physio/) - Hi, my name is Kirsty and I have injuries. As a Physio this is hard to admit, because we are all perfect, right? Prior to my injuries, I was running 2-3 times per week, going to the gym 4 times per week and doing Pilates 3 times per week. In August last year I developed
- [Is Your Thoracic Stiffness Limiting Your Shoulder Mobility?](https://bendandmend.com.au/news/pilates/is-your-thoracic-stiffness-limiting-your-shoulder-mobility/) - Thoracic stiffness is a common ailment we see in the clinic and our current lifestyle of sitting at work, looking at laptops, tablets and phones might be to blame. Looking down, rounded shoulders and a lack of mid-back strength all lead to your thoracic spine slowly stiffening up. It won’t happen overnight but it will
- [The Myth Of The Magic Pillow](https://bendandmend.com.au/news/physiotherapy/the-myth-of-the-magic-pillow/) - Are you one of those people who owns 20 pillows? Each one bought on the hope that it will be The One. You’re looking for that pillow that magically fixes all your neck niggles, allows you to slumber peacefully through the night and does the washing up. I’m sorry to be the one to tell
- [Where Does The Weight Go During Pregnancy?](https://bendandmend.com.au/news/pilates/where-does-the-weight-go-during-pregnancy/) - Pregnancy is an incredible time for a women’s body. Think of all the adaptations that must happen. The body has to support and develop the foetus, it has to prepare for childbirth and it has to ready itself to continue to support the baby once it has left the womb. And to do this it
- [Did I Just Break My Ankle?](https://bendandmend.com.au/news/physiotherapy/did-i-just-break-my-ankle/) - Unless you’ve had your head in the clouds post Melbourne Cup wins, or your eyes glued to your phone as you walk along the streets of Sydney, it would be impossible to miss the masses of roadworks and uneven footpaths in our city. And with all those uneven surfaces the risk of ankle sprain and
- [The Seven Best Exercises For VMO Activation: Early Knee Rehab](https://bendandmend.com.au/news/physiotherapy/the-seven-best-exercises-for-vmo-activation-early-knee-rehab/) - Vastus Medialis Oblique (VMO) is one of four quadriceps muscles. Your VMO sits medially or on the inside of your thigh. Its primary function is to extend the knee. Structure: The VMO is a muscle located in the anterior (front) compartment of the thigh. The other three muscles that make up our quadriceps are the
- [Keeping Low Back Pain At Bay During Lockdown: Four Quick Tips To Get You Through](https://bendandmend.com.au/news/physiotherapy/keeping-low-back-pain-at-bay-during-lockdown-four-quick-tips-to-get-you-through/) - This is an edited version of a media release written by Dr Mark Hancock, Professor of Physiotherapy, and Tash Pocovi, PhD candidate, Macquarie University who are currently running the WalkBack Trial looking into ways to prevent the recurrence of low back pain. Bend + Mend are involved in this study, proudly supporting it by providing
- [Osteoporosis Vs. Osteopenia](https://bendandmend.com.au/news/pilates/osteoporosis-vs-osteopenia/) - Osteopenia is a condition where your bones are weaker than normal healthy bones. It is the medical term used to describe low bone density. When someone has low bone density they are at a higher risk of breaking their bones than people with normal bone density. Osteoporosis Australia predicts around 6.3 million Australians are affected
- [Shoulder Pain! Have I Torn My Rotator Cuff?](https://bendandmend.com.au/news/physiotherapy/shoulder-pain-have-i-torn-my-rotator-cuff/) - Your rotator cuff is a group of four muscles (supraspinatus, infraspinatus, subscapularis and teres minor) that surrounds the Glenohumeral joint in your shoulder. The Glenohumeral joint is the joint that connects your humerus (upper arm bone) to your scapula (shoulder blade) via a ball and socket joint. To enable a large range of motion at
- [It Hurts To Sit Down! Coccydynia](https://bendandmend.com.au/news/physiotherapy/it-hurts-to-sit-down-coccydynia/) - With Christmas holidays just around the corner, coccyx (tail bone) pain when your sitting can be a real pain in the butt…literally. Your coccyx is the last segment of bone at the bottom of your spine. This little segment is thought to be the remnant of the tail we once had. The coccyx consists of
- [Tennis Elbow - Do I Have it?](https://bendandmend.com.au/news/physiotherapy/tennis-elbow-do-i-have-it/) - Tennis Elbow or Lateral Epicondylagia is a particularly common elbow overuse injury which about forty percent of us will experience at some point in our lives. Surprisingly despite its name, only approximately five percent of all cases are attributed to playing tennis. In saying that fifty percent of all tennis players will experience some kind
- [Five Reasons To Have A Dry January](https://bendandmend.com.au/news/physiotherapy/five-reasons-to-have-a-dry-january/) - New Year, New You! January is the time for taking those well thought out resolutions and putting them into action. For many the whole of December turned into one big (and alcohol fuelled) celebration ending with a bang on New Year’s Eve. Understandably having an alcohol-free dry January has become a popular resolution. There are
- [Update On Frozen shoulder](https://bendandmend.com.au/news/physiotherapy/update-on-frozen-shoulder/) - Frozen shoulder is still very poorly understood. This condition, previously called adhesive capsulitis, does not appear to have a clear cause. The shoulder joint is surrounded by a loose capsule which allows a large range of movement enabling actions such as reaching behind the back or above the head. In frozen shoulder this capsule becomes inflamed
- [Imaging Explained Part Two: MRI And Ultrasound scans](https://bendandmend.com.au/news/physiotherapy/imaging-explained-part-two-mri-and-ultrasound-scans/) - MRI (Magnetic Resonance Imaging) An MRI scan is a non-invasive scan that uses a powerful magnet and radio waves to create images of your tissues. During the scan you will be asked to lie on a moveable table that will slowly pass through the donut shaped scanner to image certain areas of the body. The
- [Imaging Explained Part One: X-ray And CT scans](https://bendandmend.com.au/news/physiotherapy/imaging-explained-part-one-x-ray-and-ct-scans/) - When used appropriately imaging can provide valuable information about the different structures within our bodies. Unfortunately, imaging is only one piece of the puzzle and to form the whole picture first we need to think about the injury history and have a physical assessment. It is important to remember that imaging alone does not give
- [Ocean Swimming Warm-Up](https://bendandmend.com.au/news/physiotherapy/ocean-swimming-warm-up/) - Despite the increasing temperature of the ocean at this time of the year, it is still hard not to get a shock every time you plunge into the sea. Unlike swimming in a pool, it is more difficult to do a few lengths to warm-up when you swim in the ocean, especially when you hit
- [Shoulder Instability](https://bendandmend.com.au/news/physiotherapy/shoulder-instability/) - Let’s first consider a normal shoulder. It is an amazingly mobile joint that allows us to reach high above our head but also allows us to reach right up behind our back. This large and varied range of motion is enabled by a ball and socket joint formed between the top of your arm bone
- [Wear And Tear Of Your Joints](https://bendandmend.com.au/news/physiotherapy/wear-and-tear-of-your-joints/) - Wear and tear, also often known as Osteoarthritis or degeneration, is a very common condition affecting the joints. The bones that form our joints are covered in a smooth tissue called cartilage. When a joint develops arthritis, this cartilage becomes thinner and its surface roughened. The bone underneath this cartilage becomes thicker and the bone
- [Five Ways To Get The Most Out Of Your Physiotherapy Session](https://bendandmend.com.au/news/physiotherapy/five-ways-to-get-the-most-out-of-your-physiotherapy-session/) - Come prepared If you haven’t been to see a physiotherapist before, knowing what to wear can be a little confusing. To achieve a comprehensive assessment, we need to be able to see the affected area. For example, if you have rolled your ankle, wearing shorts and removing your shoes allows a full view of the
- [Four Ways To Manage Knee Osteoarthritis](https://bendandmend.com.au/news/physiotherapy/four-ways-to-manage-knee-osteoarthritis/) - About 2.1 million Australians are estimated to have Osteoarthritis with a higher prevalence in females. Osteoarthritis can affect any joint but the most common are the knees, hips, fingers and the big toe. Knee osteoarthritis affects the hinge joint where our thigh bone (femur) and shin bone (tibia) meet to form our knee. This seemingly
- [Lisfranc Injury](https://bendandmend.com.au/news/physiotherapy/lisfranc-injury/) - Lisfranc joint refers to the articulation of the tarsal bones to the metatarsals forming the tarsometatarsal joints of the midfoot. It was named after Jacques Lisfranc de St Martin, a French surgeon with in Napoleon’s army. He described amputation through the metatarsal joints as a swift solution to gangrene that occurred when soldiers fell off
- [Morton’s Neuroma](https://bendandmend.com.au/news/physiotherapy/mortons-neuroma/) - Feel like you have a stone in your shoe? It could be Morton's Neuroma. What is Morton's Neuroma? Are you experiencing pain under your foot? Does it feel like you are walking on a stone? If so this is what Morton’s neuroma can feel like. A neuroma is typically a benign tumour of a nerve.
- [ACL Rupture – Do I Need Surgery?](https://bendandmend.com.au/news/physiotherapy/acl-rupture-do-i-need-surgery/) - Anterior Cruciate Ligament (ACL) rupture get a lot of coverage in elite sport and can take players out of action for a whole season. At this high level an ACL reconstruction is performed quickly to ensure a rapid return to the players chosen sport. However, is this necessary for the rest of us? Just to
- [ACL Reconstruction: The Pros And Cons Of Graft Choice](https://bendandmend.com.au/news/physiotherapy/acl-reconstruction-the-pros-and-cons-of-graft-choice/) - The overall aim of an anterior cruciate ligament (ACL) reconstruction is to restore stability to the knee preventing the forwards movement of the shin bone on the thigh bone and to provide rotational stability. In an ideal world the chosen graft should recreate the anatomical, structural and functional properties of the original ACL. There are
- [Thoracic Outlet Syndrome (TOS)](https://bendandmend.com.au/news/physiotherapy/thoracic-outlet-syndrome-tos/) - Thoracic outlet syndrome (TOS) is a very broad term for a group of conditions that involves the compression of nerves and/or blood vessels as they pass through the thoracic outlet between the neck and the armpit. While the most common site of compression is between the collarbone (clavicle) and the first rib, these structures can
- [Three Ways To Look After Our Bone Health](https://bendandmend.com.au/news/pilates/three-ways-to-look-after-our-bone-health/) - Our bones are a living organ which provide our body with a hard skeleton giving us shape, structure and protection to our internal organs. These bones are made up of both collagen and calcium giving both the flexibility and strength that we need to move. They are constantly remodelling themselves, both breaking down old bone
- [Ligaments And Tendons - How Are They Different?](https://bendandmend.com.au/news/physiotherapy/ligaments-and-tendons-how-are-they-different/) - Ligaments and Tendons are both are both types of connective tissue within our body that contribute to the way we move. The role that they play however is very different and therefore the treatment that is needed when they are injured differs too. Ligaments: Ligaments are made of a fibrous connective tissue that acts like
- [Physiotherapy Following A Rotator Cuff Repair](https://bendandmend.com.au/news/physiotherapy/physiotherapy-following-a-rotator-cuff-repair/) - The following is a guideline of what to expect from Physiotherapy following a rotator cuff repair. The rehabilitation may differ depending on the muscle torn, how big the tear was, any other associated damage or each surgeons’ specific instructions. First Four To Six Weeks Post-op: After the surgery you will be placed in a sling
- [Get Active (Outside The Gym) This Summer](https://bendandmend.com.au/news/physiotherapy/get-active-outside-the-gym-this-summer/) - With the long hot summer days, what better time act on all those new year resolutions and get active in and around Sydney. If the gym is not something that excites you then have a go at these different exercise options. Kayaking If you love being away from the hustle and bustle and being on
- [Hip Labral Tear](https://bendandmend.com.au/news/physiotherapy/hip-labral-tear/) - What is the labrum of the hip? The hip labrum is a triangular piece of fibro cartilage that runs around the hip socket. The labrum plays an important role in stabilising and protecting the hip joint. It deepens the hip socket and seals the joint, trapping joint fluid and creating a vacuum effect, which acts
- [Ligamentum Teres Injury](https://bendandmend.com.au/news/physiotherapy/ligamentum-teres-injury/) - The ligamentum teres is a small ligament that sits within the hip joint and attaches the head of your thigh bone (femur) to the hip socket (acetabulum). This ligament provides a restraint at the extremes of range in positions when the hip is fully flexed and rotated outwards (flexion/external rotation) or fully extended behind and
- [Why Should I Stay Active During Pregnancy?](https://bendandmend.com.au/news/physiotherapy/why-should-i-stay-active-during-pregnancy/) - There is a lot of conflicting advice on exercise during pregnancy so deciphering accurate and up to date information on the safe limits can be confusing. It is important to remember that exercise is essential throughout our lives, inclusive of pregnancy, to maintain a healthy lifestyle. Exercise is great for improving muscle tone, strength, and
- [Why Is Monitoring Weight Gain In Pregnancy Important?](https://bendandmend.com.au/news/physiotherapy/why-is-monitoring-weight-gain-in-pregnancy-important/) - Weight gain in pregnancy will vary but the average women is likely to gain around 12.5kg over the course of the pregnancy. An average baby can weigh around 3.5kgs but many more changes occur to a woman’s body during pregnancy that contributes to overall weight gain. The Uterus enlarges significantly. Prior to pregnancy it is
- [Five Ways To Increase Your Incidental Activity](https://bendandmend.com.au/news/physiotherapy/five-ways-to-increase-your-incidental-activity/) - Are you starting to head back into the office? Fitting getting exercise into your daily routine can be hard enough without adding the morning and evening commute back in. Incidental exercise can be a great way of getting physical activity into your day without needing to make any schedule changes. Incidental exercise is any activity
- [Meniscal Tear - What Does This Mean?](https://bendandmend.com.au/news/physiotherapy/meniscal-tear-what-does-this-mean/) - Your meniscus is the crescent shaped fibrocartilage that sits within your knee joint between the Femur (thigh bone) and the Tibia (shin bone). It acts to increase the stability of the knee and absorb load. Injuries to the meniscus can occur through an acute injury or degeneration. An acute tear occurs because of trauma often
- [Injured or Having Surgery? Why Stopping Smoking Helps You Recover Faster.](https://bendandmend.com.au/news/physiotherapy/injured-or-having-surgery-why-stopping-smoking-helps-you-recover-faster/) - Smoking gets plenty of negative press for the effect it has on our body, in particular the heart and lungs, and for the increased risk of developing serious illness. However, the influence that smoking has on our musculoskeletal system and how it may increase the risk of injury or prolong the healing process is often
- [Muscles You Need For The Slopes! Skiers vs Snowboarders](https://bendandmend.com.au/news/physiotherapy/muscles-you-need-for-the-slopes-skiers-vs-snowboarders/) - It's important when embarking on your first snow trip, or going back to the snow for the first time in a while, to understand which muscles you will be using and preparing them for the impact of the snow! Mulled wine, hot chocolate, peach schnapps, powdery (or slushy) white snow. In Australia it is a
- [Concussion In Sport](https://bendandmend.com.au/news/physiotherapy/concussion-in-sport/) - Some of the most popular sports in Australia including AFL, Rugby League and Rugby Union have among the highest rates of concussion of any team sports in the world. The reported incidence of concussion in these sports ranges from about 3–10 concussive injuries per 1000 player hours. What is Concussion? Concussion is defined as
- [Diagnosing Concussion In Sport](https://bendandmend.com.au/news/physiotherapy/diagnosing-concussion-in-sport/) - Diagnosing Concussion in sport can be challenging because: clinical symptoms and signs can change rapidly and may evolve over time many of the clinical features (especially symptoms) are not specific to concussion there is no reliable test or marker for an objective diagnosis. Therefore, the diagnosis of concussion remains a clinical decision based on assessment
- [Deadlift Guide – Set Up](https://bendandmend.com.au/news/physiotherapy/deadlift-guide-set-up/) - Deadlifts are one exercise commonly used for developing muscle mass and burning fat. They work your glutes, quads, hamstrings, back extensors, lats and traps, just to name a few. In most cases deadlifts can be performed by anyone, the young, elderly and everyone in-between. You don’t have to be a competitive powerlifter to start deadlifting.
- [Deadlift Guide – The Lift](https://bendandmend.com.au/news/physiotherapy/deadlift-guide-the-lift/) - Deadlifts are one of more common exercises we as Physio's are asked about. To read our NEWS on correct Deadlift Set Up click here. When it comes to the actual lift read on below. Pulling the Bar Before you begin the lift take a deep breath in through your nose while pushing out through your
- [Tips for strength Training: Part Two](https://bendandmend.com.au/news/physiotherapy/tips-for-strength-training-part-two/) - Continuing on from Part One on the most important aspects of good strength training. Here are my next top tips from a Physio and keen gym-goer: Full range of motion The majority of the time full range of motion should be used. This means the target muscle should go through a maximally lengthened and maximally
- [Stiff Big Toe? Hallux Limitus/Rigidus](https://bendandmend.com.au/news/sports-physiotherapy/stiff-big-toe-hallux-limitus-rigidus/) - What is Hallux Limitus/Rigidus? Hallux (big toe) limitus is a condition of the joint at the base of the big toe called the first metatarsophalangeal joint (1st MTP joint). It causes pain and stiffness, most notably a reduction in dorsiflexion (bending toe upwards) range of motion and is often due to osteoarthritis at the joint.
- [Tips for Strength Training: Part One](https://bendandmend.com.au/news/sports-physiotherapy/tips-for-strength-training-part-one/) - What are the most important aspects of good strength training? Here are my thoughts on this topic from a Physio and keen gym-goer: Train consistently Results don’t happen overnight and you shouldn’t expect them too. Building strength and a hard earned physique takes time and long term dedication. Adequate rest Rest days are just as
- [Shoulder Dislocation](https://bendandmend.com.au/news/physiotherapy/shoulder-dislocation/) - The glenohumeral (shoulder) joint permits the greatest range of motion of all the joints in the human body. To get this extra motion the anatomical structure of the shoulder must favour mobility over stability. Stability is achieved by two means: Passive stability - bony congruence and ligaments, and dynamic stability – muscles. Glenohumeral joint dislocation
- [Top Snowboarding Exercises](https://bendandmend.com.au/news/physiotherapy/top-snowboarding-exercises/) - With the recent snowfall in NSW resorts (140cm of fresh powder!) there is no better time to head down to the slopes than now. Hopefully your pre-season training is in full swing to avoid some serious delayed onset muscle soreness (DOMS) post session. If not no need to worry, read below to see the best
- [How To Maximise My Biceps Growth?](https://bendandmend.com.au/news/physiotherapy/how-to-maximise-my-biceps-growth/) - Biceps! Everyone’s favourite muscle to train whether we’d like to admit it or not. So what is the best way to fill out those loose t-shirt sleeves? Read on. The ‘bi’ in biceps in anatomical terms means 'two', however the biceps are actually made up of 3 muscles with one of those having 2 separate
- [Spinal Manipulation...What Exactly Is It?](https://bendandmend.com.au/news/physiotherapy/spinal-manipulation-what-exactly-is-it/) - Most of us would have heard of spinal manipulation or "cracking joints" before, but what is actually happening and why does it make a noise? You may know the answer or have some idea in mind. A recent study sought to find out what people thought the cracking sound meant from both those who had
- [Grip Strength Essential For A Deadlift](https://bendandmend.com.au/news/physiotherapy/grip-strength-essential-for-a-deadlift/) - Did you know hand grip strength is a predictor of mortality? A recent 2018 study found those with a weaker grip were at a greater risk of mortality from cardiovascular disease, respiratory disease, chronic obstructive pulmonary disease and all cancer. If that’s not motivation to improve your grip strength, then I don’t know what is!
- [What Is A TFCC Tear In The Wrist?](https://bendandmend.com.au/news/physiotherapy/what-is-a-tfcc-tear-in-the-wrist/) - The triangular fibrocartilage complex (TFCC) is a cartilaginous structure on the ulnar (pinky finger) side of the wrist that serves as a stabiliser of the distal radioulnar joint (where the two long forearm bones meet at the wrist) when the hand grasps or the forearm rotates. An injury to the TFCC can cause chronic wrist
- [Bulletproof My Shoulders – Part 1](https://bendandmend.com.au/news/physiotherapy/bulletproof-my-shoulders-part-1/) - We all know the importance of injury prevention and when it comes to shoulder health, mobility, strength and stability are key. Read below (and check out part 2) to see what exercises you should be doing to bulletproof your shoulders! High Cable Row Set cable to highest notch with handle (note – can be done
- [Bulletproof My Shoulders - Part 2](https://bendandmend.com.au/news/physiotherapy/bulletproof-my-shoulders-part-2/) - We all know the importance of injury prevention and when it comes to shoulder health, mobility, strength and stability are key. Here is Part 2 outlining the exercises you should be doing to bulletproof your shoulders! For Part 1 on how to Bulletproof your shoulder with your gym programme click here. Retraction + external rotation
- [Best Hamstring Exercise For Injury Prevention – The Nordic Hamstring Curl](https://bendandmend.com.au/news/physiotherapy/best-hamstring-exercise-for-injury-prevention-the-nordic-hamstring-curl/) - Hamstring injuries are some of the most common non-contact injuries in sports including soccer, rugby league, rugby union and AFL. Over the past decade hamstring injuries have risen significantly, representing 12-17% of total injuries. In soccer, hamstring injuries represent between 15-50% of all muscle injuries, making a prevention protocol an absolute must! However, even with
- [How To Nail Your First Pull Up](https://bendandmend.com.au/news/physiotherapy/how-to-nail-your-first-pull-up/) - So you want to have the strength to lift your own body weight but don’t know where to start? Well fear not, below are several progressive exercises to help you nail your first (of many!) pull ups. Before you think about pulling your body weight you first need to strengthen the correct muscles. Your latissimus
- [What Type Of Exercise Prevents Sports Injuries?](https://bendandmend.com.au/news/physiotherapy/what-type-of-exercise-prevents-sports-injuries/) - Most of us love playing sport or engaging in some form of physical activity, but I’m sure we can all agree nobody likes being injured while doing so. It’s painful, can become expensive and may put you out of action for some time causing you to loose those all important health benefits you started the
- [Cuboid Syndrome](https://bendandmend.com.au/news/physiotherapy/cuboid-syndrome/) - Cuboid syndrome is an often misdiagnosed and mistreated source of lateral (outside) mid foot pain. It is believed to arise due to disruption to the normal movement of the calcaneocuboid joint. Depending on what you read some refer to the cuboid bone ‘subluxing’ or moving out of its normal position. Cuboid syndrome has been documented
- [All Your Soft Tissue Injury Needs Is A Little Peace And Love ](https://bendandmend.com.au/news/physiotherapy/all-your-soft-tissue-injury-needs-is-a-little-peace-and-love/) - Many of us know the common acronym RICE which stands for Rest, Ice, Compression and Elevation. This has been the standard recommendation for the initial treatment of an acute soft tissue injury by physiotherapists, doctors and specialists since the 1970’s. In more recent times other recommendations have paved their way into the management of soft
- [Do I Need Orthotics For My Heel Pain?](https://bendandmend.com.au/news/physiotherapy/do-i-need-orthotics-for-my-heel-pain/) - Plantar heel pain (PHP) is a clinical diagnosis characterised by pain and/or tenderness on the under-surface of the heel, specifically the medial (inner) portion. You may be familiar with the term plantar fasciitis, this is the same condition as PHP, just an outdated term. We have moved away from the ‘itis’ part of the condition
- [Best Lower Body Warm Up Exercises – Part One](https://bendandmend.com.au/news/physiotherapy/best-lower-body-warm-up-exercises-part-one/) - So, it’s that day of the week we all dread, leg day! You’ve got some heavy squats or leg press to do, or maybe you’ve got a tough lower body HIIT session, either way an appropriate warm up is essential for injury prevention and to enhance performance. What exercises should you be doing before going
- [Best Lower Body Warm Up Exercises - Part Two](https://bendandmend.com.au/news/sports-physiotherapy/best-lower-body-warm-up-exercises-part-two/) - Read below for the best exercises to add to your warm up routine prior to lower body exercise. Make sure to read Part 1 of this blog series first to understand the importance of warming up. Light to moderate intensity lower body cardio: Pick your favourite lower body cardio machine, e.g. treadmill/elliptical/cycle or if done
- [What Happens When We Don’t Move?!](https://bendandmend.com.au/news/pilates/what-happens-when-we-dont-move/) - If you’re in quarantine or self-isolating at home to protect yourself and loved ones amidst a global pandemic, it might be difficult to exercise or find the motivation. By why is getting your move on so important? Have you ever wondered what happens to our body from prolonged inactivity? When we’re not moving enough for
- [Tennis Elbow – Not Just About Tennis](https://bendandmend.com.au/news/physiotherapy/tennis-elbow-not-just-about-tennis/) - Do you experience pain in the muscles on the outside of your elbow and tender to touch? Is this pain worse with activities involving raising your wrist? Carrying shopping bags? Typing on your computer for some period of time? Do you experience increasing pain and difficulty gripping and lifting objects? Chances are you have ‘tennis
- [A Spotlight On Ankylosing Spondylitis – An Elusive Pain In The Back!](https://bendandmend.com.au/news/pilates/a-spotlight-on-ankylosing-spondylitis-an-elusive-pain-in-the-back/) - Ankylosing spondylitis (AS) is an autoimmune inflammatory arthritis affecting primarily the spine and other large joints. This chronic progressive disease currently affects ~1% of Australians and 3 times more common in males (than females) with a common onset during early adulthood (15-45 years old). It occurs when the immune system attacks its own healthy tissues
- [Poor Posture Sitting At Work?](https://bendandmend.com.au/news/physiotherapy/poor-posture-sitting-at-work/) - If you’re working from home or at work and spending many hours at the desk, slouched in front of the computer or slumped in front of the TV, you might be putting yourself at risk of pain due to poor posture. Poor posture can cause considerable strain throughout the body and increase the likelihood of
- [Whiplash-Associated Disorder](https://bendandmend.com.au/news/physiotherapy/whiplash-associated-disorder/) - Whiplash-associated disorders (WAD) is a common term to describe injuries to the structures in the neck after a sudden acceleration-deceleration mechanism, such as a motor vehicle accident (or getting dumped in surf). This can cause severe pain and disability. Common symptoms of acute WAD can include neck pain and stiffness but some people may also
- [Wry Neck: A Pain In The Neck!](https://bendandmend.com.au/news/physiotherapy/wry-neck-a-pain-in-the-neck/) - Ever woke up with an angry neck – a severe sharp pain that makes it hard to move? Acute wry neck (also known as acute torticollis) is a sudden onset of moderate-severe neck pain with limited neck movements and usually accompanied by spasms of the neck muscles. It can cause the neck to become “stuck”
- [Taping And Strapping](https://bendandmend.com.au/news/physiotherapy/taping-and-strapping/) - Taping, also known as strapping, is a common skill practiced by Physiotherapists. Taping is commonly seen in sports and used to reduce the likelihood of injuries, such as ankle sprains, and used to enhance performance. However, it can also be used as an integral part of physiotherapy treatment to effectively manage common injuries and conditions.
- [Manual Therapy – The Therapeutic Touch](https://bendandmend.com.au/news/physiotherapy/manual-therapy-the-therapeutic-touch/) - Touch is a big part of our life. It is also one of the first senses we acquire as babies to explore the world around us. Touch can be used to communicate, strengthen connections and heal. It is a powerful universal language and can be so meaningful. Everybody remembers a cold hostile handshake or the
- [Acute Injury Management](https://bendandmend.com.au/news/physiotherapy/acute-injury-management/) - Soft tissue injuries are a common occurrence when exercising, playing sport and during recreational activities. These injuries can be the result of a sudden unexpected or uncontrolled event like stepping onto uneven ground and rolling over your ankle. They could also occur from a sudden increase in your training volume where the tissues become overloaded.
- [Noisy Knees? ](https://bendandmend.com.au/news/physiotherapy/noisy-knees/) - Cracking, grinding, clicking, creaking, popping and clunking are noises that knees can frequently make. These noises can be a great cause for concern for clients who present in our clinic, and a question we are frequently asked is - “is it normal for my knee to make so much noise?". Knee joint noise, also called
- [How To Avoid A Running Injury](https://bendandmend.com.au/news/physiotherapy/how-to-avoid-a-running-injury/) - Increasing running mileage in preparation for a race or goal unfortunately does increase injury risk and indeed we see many injured runners hobbling through our clinic doors at Bend + Mend. So, what can you do to avoid becoming one of those unfortunate people who suffer an injury from running? Exploration of the research literature
- [An Update On Knee And Hip Osteoarthritis](https://bendandmend.com.au/news/physiotherapy/an-update-on-knee-and-hip-osteoarthritis/) - A recently published report from the Australian Commission on Safety and Quality in Healthcare (ACSQHC) concluded that knee osteoarthritis (OA) treatment in Australia is falling short of best practice. The report found in particular that knee arthroscopy surgery can cause more harm than good, and does not provide any long-term benefits. This finding is supported
- [Iliotibial Band Syndrome](https://bendandmend.com.au/news/physiotherapy/iiliotibial-band-syndrome/) - Iliotibial band syndrome (ITBS) is a common running injury of the lateral knee, comprising approximately twelve percent of all injuries in runners. ITBS pain is normally experienced on the outer side and just above the knee joint. What is the Iliotibial band (ITB)? The ITB is not a muscle, but rather a thick band of
- [Should I Have Surgery For My Shoulder Impingement?](https://bendandmend.com.au/news/physiotherapy/should-i-have-surgery-for-my-shoulder-impingement/) - Arthroscopic shoulder decompression surgery (ASAD) is a surgery performed for patients with subacromial shoulder pain, or “shoulder impingement”, which accounts for up to 70% of all shoulder pain problems. The first ASAD was performed in 1972, and it is now one of the most common surgical procedures in orthopaedics. The rationale behind the procedure is
- [Mid-Portion Achilles Tendinopathy](https://bendandmend.com.au/news/physiotherapy/mid-portion-achilles-tendinopathy/) - Achilles tendinopathy (AT) is a common running related injury, reportedly affecting 9 – 11% of runners (Kujala et al, 2005). Pain in the Achilles can either be at the tendon-bone insertion (insertional AT) or a couple of centimeters up in the tendon (mid-portion AT). This blog post will focus on mid-portion AT. Further information on insertional
- [Weight Training Exercises To Improve Your City2Surf Time And Prevent Injury – Part 1](https://bendandmend.com.au/news/physiotherapy/weight-training-exercises-part-1/) - There are just over three months to go until the start gun goes off on Sunday 11th August for Sydney’s City2Surf 2019. The City2Surf has become the world’s largest fun run, but it had humble beginnings 48 years ago in 1971 with only 1,500 entrants. It has been growing ever since, attracting participants from all
- [Weight Training Exercises To Improve Your City2Surf Time And Prevent Injury - Part 2](https://bendandmend.com.au/news/running/weight-training-exercises-part-2/) - In Part One of this blog series, we explored how to structure a weight training program to improve performance and prevent injury. Parts Two and Three of this blog series will explore what specific exercises a runner should be doing. The aim should be to complete two sessions per week with 3 sets of 8
- [Weight Training Exercises To Improve Your City2Surf Time And Prevent Injury - Part 3](https://bendandmend.com.au/news/physiotherapy/weight-training-exercises-part-3/) - In Part One of this blog series, we explored how to structure a weight training program to improve performance and prevent injury. This article will continue on from Part Two showing the correct technique for the specific exercises a runner should be doing. Goblet squat: The starting position should include having your feet outside your
- [Proximal Hamstring Tendinopathy](https://bendandmend.com.au/news/physiotherapy/proximal-hamstring-tendinopathy/) - Proximal hamstring tendinopathy (PHT) frequently occurs in runners who have increased their training load, particularly when this involves an increase in hill running and undertaking prolonged speed work. What are the symptoms of PHT? Deep pain over the sitting bone in the buttock Occasional referral of pain down the back of the leg Pain is
- [Leg Length Discrepancy: Has Someone Been Pulling Your Leg?](https://bendandmend.com.au/news/physiotherapy/leg-length-discrepancy-has-someone-been-pulling-your-leg/) - Leg length discrepancy (LLD) is a controversial topic in healthcare, with some therapists attributing virtually all pain problems to it and others saying it does not matter at all. In this blog, we will explore the evidence behind LLD. How do you measure and identify LLD? The gold standard for measuring LLD is radiographically through
- [Carpal Tunnel Syndrome](https://bendandmend.com.au/news/physiotherapy/carpal-tunnel-syndrome/) - Carpal Tunnel Syndrome (CTS) is a disorder that is caused by compression of the median nerve as it passes through the carpal tunnel at the wrist. The carpal tunnel refers to the space at the front of the wrist where the median nerve passes through along with the tendons that flex the fingers and thumb.
- [Health Benefits Of Strength Training](https://bendandmend.com.au/news/physiotherapy/health-benefits-of-strength-training/) - The benefits of cardiovascular aerobic exercise for health and well-being are well established. Resistance training is commonly overlooked, but it has a wealth of unique benefits over aerobic exercise. What is resistance training? When resistance training is mentioned, many people would picture sweaty, grunting men lifting heavy weights in dark, damp gyms and get put
- [The Benefits Of Sunlight](https://bendandmend.com.au/news/physiotherapy/the-benefits-of-sunlight/) - Spring has arrived and, before we know it, summer will be here with its long sunny days. Public health messages regarding sun exposure over the past century have focused on the hazards of too much exposure. Excessive sun exposure has been proven to increase the risk of skin cancer and prematurely age the skin. Recent
- [Online Telehealth Physio + Pilates](https://bendandmend.com.au/news/pilates/online-services/) - Our doors are still open here at Bend + Mend, but if you can't come to us, we can come to you through Telehealth, our new Physio and Pilates Online Service. This will allow you to attend your Pilates sessions or Physio Treatments during this time where many of you will be working from home.
- [Anterior Cruciate Ligament - Structure and Injury](https://bendandmend.com.au/news/physiotherapy/anterior-cruciate-ligament-structure-and-injury/) - The Anterior Cruciate Ligament (ACL) is one of the key structures in the knee joint. This band-like structure of dense connective tissues originates from the back of the lower aspect of the femur (thigh bone) and inserts onto the front, upper aspect of the tibia (shin bone). Hence, the ACL helps prevent forward movement of
- [Traditional Pilates Exercises vs Current Pilates Exercises](https://bendandmend.com.au/news/pilates/traditional-pilates-exercises-vs-current-pilates-exercises/) - Joseph Humbertus Pilates, born in 1880, was one of the first to explain imbalance theories within the body. He believed that when someone was injured, it was because there were imbalances present within the body and its normal patterns of movement. Through Pilates exercises, these imbalances could be corrected and as a result, the injured
- [Osteoporosis and Pilates](https://bendandmend.com.au/news/pilates/osteoporosis-and-pilates/) - The role of exercise for Good Bone Health is to: 1) Maximise Bone Mineral Density (BMD) in the first three decades 2) Minimise age-related decline in BMD 3) Prevent/reduce falls and fractures in older age Osteoporosis is a condition in which the bones become fragile and brittle. In other words, there is a reduction
- [Plantar Fasciitis](https://bendandmend.com.au/news/physiotherapy/plantar-fasciitis/) - The plantar fascia is vital for normal foot biomechanics. It is made up of three segments and its central portion is clinically most important as it forms the longitudinal arch of the foot. It not only provides the longitudinal arch with static support but provides dynamic shock absorption. Plantar fasciitis is an overuse condition of
- [Four Simple Back Mobility Exercises](https://bendandmend.com.au/news/physiotherapy/five-simple-back-mobility-exercises/) - Reduced spinal mobility can have many consequences on the body's biomechanics and overall function. These simple spinal mobility exercises may help loosen up those stiff joints and get you moving more. As usual, all exercises should be pain-free! If you experience any pain performing them you might need to book in to see one of
- [Successful Golf Swing!](https://bendandmend.com.au/news/pilates/successful-golf-swing/) - For all the golfers out there, do you know why players with unorthodox swings such as Jim Furyk, Raymond Floyd or John Daly are successful in their golf careers? It is all about their kinematic sequence. Their kinematic sequences are very similar, which is why they are so successful in what they do. TPI's Philosophy
- [Mobility vs Stability in a Golfer's Body](https://bendandmend.com.au/news/pilates/mobility-vs-stability-in-a-golfers-body/) - Many common golf swing faults can be traced back to the body’s inability to move and/or stabilise correctly. For example, it is often found that the hip joints and thoracic (middle) spine are limited in mobility or stiff. This means that the lower back will compensate and sacrifice stability to obtain more mobility. This abnormal motion
- [The 12 Most Common Golf Swing Characteristics: S-Posture](https://bendandmend.com.au/news/physiotherapy/the-12-most-common-golf-swing-characteristics-s-posture/) - There are 12 most common swing characteristics in a golf swing, which include: S-Posture C-Posture Loss of Posture Flat Shoulder Plane Early Extension Over-the-Top Sway Slide Reverse Spine Angle Hanging Back Casting/Early Release/Scooping Chicken Winging In my subsequent blogs I will be going through each of these 12 in more detail. But let's start with:
- [C-Posture in Golfers](https://bendandmend.com.au/news/pilates/c-posture-in-golfers/) - What is C-Posture in a Golfer? C-Posture occurs when the shoulders and thoracic spine are slumped forward and there is a definitive roundness to the back from the tail-bone to the back of the neck. This posture can limit the player's ability to rotate by dramatically reducing thoracic spine mobility. If the player fails to
- [Loss of Posture In Your Golf Swing](https://bendandmend.com.au/news/pilates/loss-of-posture-in-your-golf-swing/) - What do we mean by "Loss of Posture"when swinging a golf club? Loss of posture is really any significant deviation from the body's original set up angles during the golf swing. Timing, balance and rhythm can all be affected by loss of posture. The block to the right and a hook to the left for a
- [Flat Shoulder Plane In The Golf Swing](https://bendandmend.com.au/news/pilates/flat-shoulder-plane-in-the-golf-swing/) - What is Flat Shoulder Plane in the Golf Swing? The correct set up position requires the player to forward bend at the hips, which means the spine is tilted forwards. In an ideal swing, the shoulders turn perpendicular to the tilted spine during the backswing. Flat shoulder plane is when the shoulders turn on a
- [Early Extension In Your Golf Swing?](https://bendandmend.com.au/news/pilates/early-extension-in-your-golf-swing/) - What do we mean when we describe people having "Early Extension" in their golf swing? Well, "early extension" occurs when the hips and spine of a golfer start to straighten up too early, which can be seen when the pelvis moves closer to the ball on the downswing. Early extension causes the upper body to
- [Over The Top In The Golf Swing](https://bendandmend.com.au/news/pilates/over-the-top-in-the-golf-swing/) - "Over The Top" is one of the most common swing characteristics among high handicap golfers and is usually due to overuse of the upper body during the downswing. This results in the club being thrown outside of the intended swing plane, with the club head approaching the ball in an out-to-in-motion. This creates a pull
- [Patient Success Story: Clare Ward](https://bendandmend.com.au/news/pilates/patient-success-story-clare-ward/) - With the City2Surf literally just around the corner, we thought we would share a good news story about one of our inspirational patients doing the challenge this weekend! Clare Ward decided to turn her life around last year and has since lost an amazing 26 kilos! Not only has she made an amazing personal turn
- [Sway In The Golf Swing](https://bendandmend.com.au/news/pilates/sway-in-the-golf-swing/) - A 'sway' in a golf swing is any excessive lower body sideways movement away from the target during the back-swing. This sideways movement forces the golfer's weight to the outside of their back foot and as a result makes it very difficult to develop a proper weight shift during transition and the downswing. Without proper
- [Slide In The Golf Swing](https://bendandmend.com.au/news/pilates/slide-in-the-golf-swing/) - A 'slide' in a golf swing is any excessive lower body sideways movement towards the target during the downswing. This swing characteristic makes is very difficult to stabilise your lower body during the downswing, which will eventually reduce the upper body's ability to generate a sufficient amount of power and speed through impact. The upper
- [Reverse Spine Angle in the Golf Swing](https://bendandmend.com.au/news/physiotherapy/reverse-spine-angle-in-the-golf-swing/) - When it come to the golf swing, what do we mean by "Reverse Spine Angle"? A Reverse Spine Angle is any excessive upper body backward bend or excessive left (for right handed golfers) upper body side bend during the backswing. This swing characteristic makes it difficult to perform the proper sequence of the downswing and
- [Top Three Initial Lifestyle Changes To Consider For Women With An Overactive Bladder](https://bendandmend.com.au/news/physiotherapy/top-three-initial-lifestyle-changes-to-consider-for-women-with-an-overactive-bladder/) - These three initial lifestyle changes below should be considered to manage Overactive Bladder symptoms: Make sure you have an appropriate amount of fluid everyday. It is important to have the right amount of fluid everyday. Too much fluid can worsen your frequency and urgency symptoms but too little fluid can irritate the bladder wall and
- [Hanging Back In The Golf Swing](https://bendandmend.com.au/news/physiotherapy/hanging-back-in-the-golf-swing/) - Hanging back in the golf swing is when a golfer does not shift their weight correctly back onto the front side on the downswing, usually resulting in a lack of power and the inability to create a consistent strike on the golf ball. Golfers tend to hang back on their back leg and spine through
- [Chicken Winging In The Golf Swing](https://bendandmend.com.au/news/physiotherapy/chicken-winging-in-the-golf-swing/) - What is "Chicken Winging in the Golf Swing"? Chicken Winging is the inability to keep the lead elbow extended through the impact area. This swing characteristic makes it difficult to develop speed or power and tends to put excessive force on the outside of the elbow joint. It is quite common for golfers with chicken
- [Six Reasons To Do Physiotherapy-Led Pilates](https://bendandmend.com.au/news/pilates/six-reasons-to-do-physiotherapy-led-pilates/) - Improve core strength and stability Reduced core strength and stability can lead to various injuries, such as lower back pain. Building your core strength and stability is important for all individuals suffering from lower back pain to pre and post-natal strengthening. Guidance with appropriate exercises to prevent injury is vital. Improves balance Incorporating balance exercises
- [Pilates At Home - Leg Circles](https://bendandmend.com.au/news/pilates/pilates-at-home-leg-circles/) - A Home Pilates Program which complements your current Physio-led Pilates program in the studio is vital for ongoing effective management of various injuries. There are many benefits to Pilates and 'leg circles' is just one exercise which you could perform in the comfort of your own home. However, be careful because technique is imperative with
- [Pilates 'Hundreds' At Home - How Strong Are Your Abs?](https://bendandmend.com.au/news/pilates/pilates-hundreds-at-home-how-strong-are-your-abs/) - Having time-efficient, effective exercises that you can do in the comfort of your own home can significantly assist in the treatment and ongoing management of various injuries. 'Hundreds' is a predominantly abdominal-based exercise that can be effective for individuals suffering from lower back pain, hip pain, neck pain, post-natal care and many other injuries. If
- [Six Astonishing Facts About How Common Pelvic Organ Prolapse Really Is!](https://bendandmend.com.au/news/physiotherapy/six-astonishing-facts-about-how-common-pelvic-organ-prolapse-really-is/) - Current research suggests that Pelvic Organ Prolapse is unfortunately more common than we think. Research has shown that: Approximately 1 in 3 women will have a Stage 2-3 Pelvic Organ Prolapse Approximately 1 in 9 women will ultimately require surgery for Pelvic Organ Prolapse The risk of prolapse increases with age: Age 60 = 1
- [Pelvic Organ Prolapse and Weight Loss](https://bendandmend.com.au/news/physiotherapy/pelvic-organ-prolapse-and-weight-loss/) - What does the research tell us about Pelvic Organ Prolapse and the effects of weight loss? 1. Increasing body mass index (BMI) is associated with feeling a bulge 2. Being overweight does increase the risk of worsening prolapse with time 3. Weight loss does not improve bothersome prolapse symptoms 4. Pelvic floor damage already present
- [Top Three Exercises To Strengthen Your Postural Muscles](https://bendandmend.com.au/news/pilates/top-three-exercises-to-strengthen-your-postural-muscles/) - Most of us at some point over the years have been told that we need to sit up straighter, improve our posture or strengthen our postural muscles for several reasons including to improve our neck pain, shoulder pain, mid back pain, lower back pain etc. The three exercises below are great, simple exercises to target
- [Pelvic Floor And Exercise - Are Abdominal Exercises Ok?](https://bendandmend.com.au/news/physiotherapy/pelvic-floor-and-exercise-are-abdominal-exercises-ok/) - This is always a very tricky question to answer as there are so many factors that will come into consideration. Traditionally, abdominal exercises are strongly considered to be a high intra-abdominal/intra-pelvic pressure type of exercise and hence been seen as a ‘NO’ type of exercise for people with pelvic floor issues. However, this is what
- [Could High-Heels Be Affecting My Incontinence?](https://bendandmend.com.au/news/physiotherapy/could-high-heels-be-affecting-my-incontinence/) - Could wearing high heels affect my ability to use by pelvic floor? This article below makes the suggestion that ankle position (in particular plantarflexion - the high heel position) can hamper the activation of pelvic floor muscles and hence lead to incontinence! So should we really give those high heels a miss after having children?
- [Understanding The Severity of Your Pelvic Organ Prolapse](https://bendandmend.com.au/news/physiotherapy/understanding-the-severity-of-your-pelvic-organ-prolapse/) - The Pelvic Organ Prolapse Quantification System (POP-Q) was established in 1996 and continues to be used in clinical practice to quantify the severity of Pelvic Organ Prolapse. There are 5 stages of Pelvic Organ Prolapse which include: Stage 0 = No prolapse No prolapse is demonstrated. Stage 1 = Prolapse inside the vagina Most descended
- [The Five Most Common Symptoms of Pelvic Organ Prolapse](https://bendandmend.com.au/news/physiotherapy/the-five-most-common-symptoms-of-pelvic-organ-prolapse/) - Haylen et. al. (2010) identified the 5 most common symptoms of Pelvic Organ Prolapse as follows: 1. Vaginal Bulge 2. Pelvic / Perineal Pressure 3. Splinting / Digitation 4. Low Back Ache 5. Bleeding, Discharge, Infection In some cases none, one or multiple of these symptoms are experienced depending on the severity of the pelvic
- [What Is Vaginismus And Who Do I See For Treatment?](https://bendandmend.com.au/news/physiotherapy/what-is-vaginismus-and-who-do-i-see-for-treatment/) - ‘Vaginismus’ is a sexual pain disorder. It was first described in the second half of the 19th century by Sims as a spasm of the pelvic floor muscles. This description has on the whole remained unchanged until approximately the middle of the 20th century where it then was able to be classified as a ‘pain
- [What Is A Physiotherapist’s Role In Gestational Diabetes Mellitus (GDM)?](https://bendandmend.com.au/news/physiotherapy/what-is-a-physiotherapists-role-in-gestational-diabetes-mellitus-gdm/) - During pregnancy, women can develop a temporary form of Diabetes Mellitus which causes high blood glucose levels. This usually occurs in the late 2nd-3rd trimester and usually resolves after birth, however precautions need to be considered. Exercise is now recognised as an effective way to help control blood glucose levels. If exercise is performed
- [Bladder Health](https://bendandmend.com.au/news/physiotherapy/bladder-health/) - Bladder health is so important that I have decided to link this NEWS article to a website post is simple to read and informative. Your bladder health can be affected not only by your day-to-day bladder habits but by your diet, bowel health, pregnancy and even lower back pain or pelvic pain. Bladder dysfunction in
- [The Three Amazing Stages Of Labour](https://bendandmend.com.au/news/physiotherapy/the-three-amazing-stages-of-labour/) - Labour is defined as “the period of increased physical work a woman’s body performs on the final day of her pregnancy” (WHTA, 2013). I am sure a lot of women would agree that there is an increased period of physical work whilst in labour (obviously!) but all women have different experiences. It can be an
- [Pudendal Neuralgia](https://bendandmend.com.au/news/physiotherapy/pudendal-neuralgia/) - What does Pudendal Neuralgia even mean? Pudendal = Refers to the Pudendal Nerve which originates in the sacral level of the spine (S2,3,4) then travels down branching off to supply the Clitoris, Bulbospongiosus and Ischiocavernosus (superficial pelvic floor muscles), the Perineum and the External Anal Sphincter. Neuralgia = Refers to damage to the nerve itself by
- [What Is Bacterial Vaginosis?](https://bendandmend.com.au/news/physiotherapy/what-is-bacterial-vaginosis/) - Bacterial Vaginosis (BV) is another one of those conditions that is not commonly talked about and therefore some people don’t completely understand what it is and how it can be treated. BV is caused by an imbalance of ‘good’ and ‘bad’ bacteria in the vagina. It is the most common cause of Vaginitis in fertile
- [How Could Vaginal Weights And Cones Help My Pelvic Floor?](https://bendandmend.com.au/news/physiotherapy/how-could-vaginal-weights-cones-help-my-pelvic-floor/) - Pelvic floor muscle (PFM) strength and endurance is important for various reasons such as the prevention of urinary incontinence. Your PFM’s are made up of two superficial and deep layers. A complete PFM contraction involves four steps. It starts with a squeezing action of your superficial muscles, a lifting action of your deep muscles then
- [World Continence Week 2019: June 17 to 23](https://bendandmend.com.au/news/physiotherapy/world-continence-week-2019-june-17-to-23/) - For a long time, incontinence was something most of us didn't like to talk about, but it is something we don't need to live with. World Continence Week 2019 encourages women to not suffer in silence anymore. This year’s theme is to ‘laugh without leaking’ and to ‘make pelvic floor exercises a daily habit …
- [How Many Women Actually Have An Atraumatic Normal Vaginal Delivery?](https://bendandmend.com.au/news/physiotherapy/atraumatic-normal-vaginal-delivery/) - What’s the likelihood that something will go wrong during labour? This is a really tricky question that I am regularly asked by my patients. How can we predict something that’s so variable and somewhat out of our control? In 2018, a study by Caudwell-Hall et al. looked at 483 women and wanted to know how
- [UR-CHOICE Study - Predicting Potential Complications in Pre-Natal Women](https://bendandmend.com.au/news/womens-health/ur-choice-study-predicting-potential-complications-in-pre-natal-women/) - Firstly, before we discuss the UR-CHOICE study, it is important to note that life is unpredictable and as much as we can try and predict the potential complications that may or may not happen in childbirth, sometimes things are just out of our control. In saying this, I believe that it is extremely important that
- [What Are Obstetric Anal Sphincter Injuries (OASIS) And Can They Be Prevented?](https://bendandmend.com.au/news/physiotherapy/what-are-obstetric-anal-sphincter-injuries-oasis-and-can-they-be-prevented/) - An OASIS refers to the trauma of the Perinuem which occurs in vaginal delivery. It is where the Perinuem tears from the vagina down towards and into the anal sphincter and potentially the mucosa as well. It is commonly referred to as a third or fourth degree tear. This type of injury can commonly lead
- [Telehealth Services At Bend + Mend](https://bendandmend.com.au/news/pilates/telehealth/) - In this day and age we have many more flexible working options. Working from home is one of them which seems, in theory, to be a great idea, however read more to see maybe why it's not. There are lots of things to consider when you are working from home: - Work-station set up -
- [COVID-19 – We Are Open With Extra Measures To Keep You Safe](https://bendandmend.com.au/news/physiotherapy/covid-19-we-are-open-with-extra-measures-to-keep-you-safe/) - Here at Bend + Mend, we are so grateful for our patient community and would like to thank you for your consideration and positive words throughout this challenging time. Physiotherapy is considered an essential service and we will be there to help you with pain and injury throughout this extraordinary time. We want to play
- [Remote Telehealth Workstation Assessments](https://bendandmend.com.au/news/physiotherapy/remote-telehealth-workstation-assessments/) - With the global spread of the coronavirus more businesses are mandating that employees work from home. Although flexible working conditions are more available these days, most people are only used to working a few hours at home at night or on the weekend. Working a full day at home, possibly using a small laptop, is
- [The Wunda Chair](https://bendandmend.com.au/news/pilates/the-wunda-chair/) - The Wunda Chair is a Pilates apparatus which is used in Bend + Mend’s Pilates Group Physio Sessions. The pedal on the chair has a spring resistance which is used to challenge patient’s strength and stability. Depending on the exercise you can use both heavy and light springs to increase the difficulty. This short clip demonstrates
- [Pilates Trapeze Table](https://bendandmend.com.au/news/pilates/pilates-trapeze-table/) - Meet the Trapeze table... Ever wondered what that four-posted-bed look like in our gym area does? Those of you regular in our classes get the joy of using this piece of equipment on a regular basis. Those of you who don't can check out this short quick clip demonstrating a few exercises you can do
- [Pilates Jump Boards](https://bendandmend.com.au/news/pilates/pilates-jump-boards/) - The jump board is an attachment which we place at the end of the reformer. The jump board allows us to eliminate gravity and use springs to determine the impact of your jump. It is a great transition in your rehab from non-impact to impact exercise. Because gravity has been eliminated when jumping on the
- [Bend + Mend and Macquarie University team up for the WalkBack Study on low back pain prevention](https://bendandmend.com.au/news/physiotherapy/bend-mend-and-macquarie-university-team-up-for-the-walkback-study-on-low-back-pain-prevention/) - Researchers from Macquarie University here in Australia have joined forces with Bend + Mend to run a trial that is investigating how we might be able to help better prevent low back pain. The WalkBack trial is a large-scale research study funded by the National Health and Medical Research Council and conducted in Sydney Australia.
- [Preferred Provider Schemes: What are they?](https://bendandmend.com.au/news/physiotherapy/preferred-provider-schemes-what-are-they/) - We sometimes get asked why we aren’t part of any health fund preferred provider schemes, and so we have put some information together to help you understand how these schemes work, and why we do not participate in them. Firstly, it is important to point out at that you will be able to use your
- [Pilates Equipment: Small Stability Ball](https://bendandmend.com.au/news/pilates/pilates-equipment-small-stability-ball/) - Bend + Mend’s Pilates-Informed classes use different pieces of Pilates equipment to add variability and further challenge our clients. In this blog we are going to talk about our small stability ball. The stability ball can be used to challenge the stability of different muscle groups depending on how it is used. Below are three
- [Exercise For Osteoporosis](https://bendandmend.com.au/news/pilates/exercise-for-osteoporosis/) - Weight-bearing exercise is one of the best ways to prevent or manage osteoporosis. Your bone strength increases when the bone is placed under load and stress during exercise. The type of exercise therefore should be weight-bearing as it will place more load through the bone than non weight-bearing exercises such as swimming or cycling. In
- [Cardiovascular Disease. How Can Your Physio help?](https://bendandmend.com.au/news/pilates/cardiovascular-disease-how-can-your-physio-help/) - Cardiovascular or Heart disease is Australia’s Leading cause of death, killing one Australian every 28 minutes according to the Australian Bureau of Statistics 2018. Heart disease is when your heart muscle can’t effectively pump blood around your body. There are a wide range of reasons as to why this may be. Some factors are lifestyle
- [Get Your Spring Into Summer With Exercise!](https://bendandmend.com.au/news/pilates/get-your-spring-into-summer-with-exercise/) - September is here! Which means the warmer weather is on our doorstep and just waiting for you to get out and about into the sunshine. For some of us exercise during winter can take a bit of effort and the regular exercise routine can start to become not so regular. We don’t blame you, those
- [What Is Exercise Progression?](https://bendandmend.com.au/news/physiotherapy/what-is-exercise-progression/) - Exercise progression is increasing the difficulty of an exercise so that you can continue to see improvements in that particular activity. There are different ways in which an exercise can be progressed. One way is to increase the weight. For example, with heel raises using just your body weight adding a heavy backpack will increase
- [The Spikey Ball](https://bendandmend.com.au/news/physiotherapy/the-spikey-ball/) - The Spikey Ball can be both your friend and your enemy at times. We use this tool to help release trigger points as well as provide some self-massage to muscles. Generally, the firmer the ball the deeper the release will be. It also can be quite painful when the ball is firmer. I would start
- [The Pilates Ring](https://bendandmend.com.au/news/pilates/the-pilates-ring/) - The Pilates Ring or sometimes known as the "magic circle" is an apparatus used in Bend + Mend’s Group Physio classes. The ring can be used in various ways to challenge your body. It can be used to assist with stretching or strengthening. This blog is going to discuss four different ways in which you
- [Endometriosis - How Can A Women’s Health Physiotherapist Help?](https://bendandmend.com.au/news/physiotherapy/endometriosis-how-can-a-womens-health-physiotherapist-help/) - Endometriosis affects 10% of women worldwide. The most common symptoms can range from moderate to severe pelvic pain, low back pain, heavy periods as well as bladder symptoms such as frequency, pain passing bowel motions and painful intercourse. Infertility can be a problem in 30% of women with endometriosis though this can be for
- [Exercise After Baby](https://bendandmend.com.au/news/pilates/exercise-after-baby/) - Keen to get back into exercise post babies and not sure what to do? Worried about your pelvic floor and heard about prolapse? Don't let leakage or embarrassment stop you from starting exercise! Some basic rules I would advise you to follow when getting back into exercise post birth are: Learn what your pelvic floor
- [Nocturia: Is your bladder stopping you from sleeping well?](https://bendandmend.com.au/news/physiotherapy/is-your-bladder-stopping-you-from-getting-a-good-nights-sleep/) - Nocturia is defined as "The complaint by an individual that they have to wake at night one or more times to void" (ICS 2002) Nocturia is definitely not uncommon, affecting the sleeping patterns of 40% of the adult population with increasing occurrence with age. Generally, most people should be able to sleep through the night
- [An Over-Active Bladder?...Curl up those toes!!](https://bendandmend.com.au/news/physiotherapy/an-over-active-bladder-curl-up-those-toes/) - Now we know a bit about Over-Active Bladder (OAB) and how the bladder works let’s talk a little more about how you can start to overcome this inconvenient problem with a few tips on reducing the urge to go! The bladder just like other muscles in our bodies is controlled by nerve messages this means
- [Overactive Bladder Syndrome](https://bendandmend.com.au/news/physiotherapy/overactive-bladder-syndrome/) - Have you ever experienced a sudden, eye-watering strong, unable-to-defer, need to go to the toilet? If so then you have experienced what is called urinary urgency. This is the main symptom of a condition called Overactive Bladder Syndrome (OAB). OAB can be a huge interruption to one’s life. Research has found that the OAB symptoms
- [Getting Back "The Knack”: Muscle Retraining for Stress Urinary Incontinence](https://bendandmend.com.au/news/pilates/getting-back-the-knack/) - In a previous blog we talked about Stress Urinary Incontinence. SUI is leakage of urine that occurs during times of increased abdominal pressure because of weak pelvic floor muscles. It can happen during everyday activities like coughing, sneezing, laughing, lifting your child or even standing from a chair. Some women find ways to manage SUI
- [Get That Pelvic Floor Control Back!](https://bendandmend.com.au/news/pilates/get-that-control-back/) - Bladder leakage. Most people don’t want to admit to it, but a third of all women reading this suffers from it! The most common cause for leakage of urine in women is a weak pelvic floor, the muscle group which we know is very important yet a lot of us may not know why or
- [Holding It In: The Pelvic Floor, Back Pain and Physiotherapy](https://bendandmend.com.au/news/pilates/holding-it-in-the-pelvic-floor-back-pain-and-physiotherapy/) - It’s always a little awkward to discuss the pelvic floor musculature and, as such, it's a commonly neglected component of back pain and pelvic pain rehabilitation. We all understand the pelvic floor’s importance in continence and for normal urinary and sexual function, but it also plays a pivotal role in the stability of the lower
- [Bracing vs Hollowing: Getting To The Core Of Spinal Stability](https://bendandmend.com.au/news/pilates/bracing-vs-hollowing-getting-to-the-core-of-spinal-stability/) - If you’ve ever had an injury to the spine, doing standard core exercises will not be of great benefit in your recovery because you need local stability before you can improve your global stability. It is imperative to get the right activation of core muscles before going on a mission with your fitness regime to
- [Is it Broken or Just a Sprain???](https://bendandmend.com.au/news/physiotherapy/is-it-broken-or-just-a-sprain/) - We often get patients coming into the practice with acute injuries to their ankles, fingers and sometimes toes wanting to know, is it broken, or just a sprain? So is it possible for a physiotherapist to tell whether it is broken or just sprained by assessing you? Well, although we
- [Why Do My Joints Click and Creak?](https://bendandmend.com.au/news/physiotherapy/clickety-click-why-do-my-joints-click/) - As a Physio, we commonly get asked, "Why do my joints click?", or, "What is it that makes that funny clicking noise in my neck/knee/shoulder?". This is most often followed by, "Is it doing any damage?". Most people have felt or heard a click in their back, neck or fingers, as they move and sometimes
- [The ‘High Ankle Sprain’](https://bendandmend.com.au/news/physiotherapy/the-high-ankle-sprain/) - A sprained ankle is one of the most common injuries inflicted on the sporting population, especially with sports requiring you to change direction frequently. Typically, with the right rehabilitation and physiotherapy, these heal well with relatively few complications. However, in up to 15% of ankle sprains the syndesmosis can also be injured. This significantly prolongs recovery
- [Knee Arthroscopy](https://bendandmend.com.au/news/physiotherapy/knee-arthroscopy/) - I have seen several patients this year who have required knee arthroscopies, largely due to meniscal tears. So what is a meniscus and what is an arthroscopy? A meniscus is a piece of tissue (fibrocartilage) which sits between the bones of the knee joints and helps to disperse the friction between the thigh bone (femur)
- [The Phattest Pad](https://bendandmend.com.au/news/physiotherapy/the-phattest-pad/) - I've said it before, I’ll say it again - the knee is a crazy thing. What looks like a simple hinge has the brilliant idea of being one of the more complex joints of the body. Why is this? I mentioned a few weeks ago the sneaky little rotational movement it has, and the problems it can cause. Another little
- [Performance Level Pilatotherapy](https://bendandmend.com.au/news/pilates/performance-level-pilatotherapy/) - For those who have no injuries or have been progressed from Stable to Performance stages in our Pilatotherapy protocol, there are many ways for us to push your strength and flexibility to the next level. If you are losing time in the latter half of your running race due to poor core stability, or even
- [Creaky Knees? Noisy Joints?](https://bendandmend.com.au/news/physiotherapy/noisy-joints/) - In a previous post, we discussed one particular cause of clicking in the wrist. Many other joints in the body can click and creak. Although common, these noises can be unsettling and you may be wondering whether it is harmless or indicates something more serious. The body is made up of several hundred joints,
- [Finding Your Rhythm…Scapulohumeral Rhythm](https://bendandmend.com.au/news/physiotherapy/finding-your-rhythmscapulohumeral-rhythm/) - As we have mentioned previously the shoulder is a very dynamic and therefore fairly unstable joint. The shoulder blade (scapula) is often neglected when looking at the shoulder but plays a very important role as the base for all this movement. For optimal shoulder function the scapula needs to move in a smooth controlled pattern,
- [WTF, or, “What’s The Fascia?”](https://bendandmend.com.au/news/physiotherapy/wtf-or-“what’s-the-fascia”/) - We love to easily delineate the difference between ligaments and tendons, that is, that a tendon is connective tissue between muscle and bone and ligament is bone-bone. This differentiation works well 99% of the time, but the model fails in instances when we are trying to understand body movement. What we often forget, in all
- [Muscle Cramps?](https://bendandmend.com.au/news/physiotherapy/cramping-up/) - We have all had them, but exactly what is a cramp, what causes a cramp, and what do they mean? A muscle cramp is an involuntary, often painful, spasm of a muscle. These spasms last from a few seconds to minutes. The muscles of the foot and calf are most commonly affected. What causes a
- [Weight Gain And Knee Pain - A ‘Big’ Link](https://bendandmend.com.au/news/physiotherapy/weight-gain-and-knee-pain-a-big-link/) - Over the last decade Australia’s health has continued to worsen and burden our economy and health care system. In 2014/15 almost 2 in 3 adults and 1 in 4 children (aged 2-17) were overweight or obese in Australia. In 2011, 5 % of the burden of disease was attributed to individuals being overweight and obese.
- [Patient Of The Month For September](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-september-3/) - Our Patient of the Month for September...From training on the Parramatta River to rowing the waterways of Italy and Venice. Suzie Jones, a keen skier and rower is one of Bend & Mend’s long term clients. A nasty ski accident in 2008 (severed ACL and MCL, detached patella, torn meniscus, broken leg and torn achilles)
- [The Grumbling Groin](https://bendandmend.com.au/news/pilates/the-grumbling-groin/) - If you’ve ever presented to your Physio with groin pain you may have noticed - just for a split second- the look of dread in their eyes…no this is not because we are worried about touching your groin, but because by the time you present to us, it is often more because the ‘groin strain’
- [Frozen Shoulder: A Sticky Situation](https://bendandmend.com.au/news/physiotherapy/frozen-shoulder-a-sticky-situation/) - Many patients walk into Physiotherapy after being told that they have a “Frozen shoulder”, however they usually have no idea what this means, how it happened or how long it will stick around for. Frozen shoulder, clinically referred to as Adhesive Capsulitis, is a very commonly diagnosed problem and it is extremely important that a
- [Rotator Cuff Pain and Shoulder Impingement](https://bendandmend.com.au/news/physiotherapy/hands-up-whos-got-shoulder-pain-lifting-their-arm/) - ‘Shoulder Impingement’ is a common symptom in shoulder problems related to the rotator cuff tendons. It presents as pain during overhead activities, like washing your hair or hanging out the washing, and can come on acutely after an injury or gradually over time. Impingement occurs when the tendons of the rotator cuff muscles that run
- [Uncovering Frozen Shoulder](https://bendandmend.com.au/news/physiotherapy/uncovering-frozen-shoulder/) - Frozen shoulder (or adhesive capsulitis) is a chronic condition that causes thickening and contraction of the shoulder joint. Over time this causes restriction and pain in the shoulder. Typically this is a self-limiting condition and usually resolves over two and a half years. There are two types of frozen shoulder: Primary and Secondary. Primary (idiopathic) frozen
- [The Unstable Shoulder](https://bendandmend.com.au/news/physiotherapy/the-unstable-shoulder/) - The shoulder joint is an incredibly mobile joint, however with this mobility comes a lack of stability. Some individuals are more susceptible to having an unstable shoulder. Instability can be caused by factors such as previous trauma, poor muscle recruitment around the shoulder, or generally loose ligaments (something we can thank our parents for!). Having
- [Anterior Cruciate Ligament (ACL) Ruptures In Women](https://bendandmend.com.au/news/physiotherapy/anterior-cruciate-ligament-acl-ruptures-in-women/) - Why are ACL ruptures so common? What can we do about it? A ruptured ACL is a common sporting injury. The incidence is rising and it affects many more females than males. A ruptured ACL will mean 6-12 months out of the game and if not operated on, can lead to early joint degeneration and
- [Referred Leg pain – It’s my back’s fault!](https://bendandmend.com.au/news/physiotherapy/referred-leg-pain-its-my-backs-fault/) - We have a lot of patients who come in to see us for pain in a part of their leg. They often feel sore in the hamstring, thigh and/or calf area and sometimes wonder why we ask questions about not only their leg, but their back too. Leg pain can be referred from the
- [Pilates for Cycling](https://bendandmend.com.au/news/physiotherapy/pilates-for-cycling/) - Bend + Mend offer the perfect supplement to cycling with Pilates. As we’ve already mentioned in previous blogs tight hamstrings and upper neck muscles are two classic spots where cyclists experience difficulty. Restriction here can hamper your efficiency on your bike and or cause pain. Pilates can help. Pilates is a form of exercise devised
- [Bunions](https://bendandmend.com.au/news/physiotherapy/bunions/) - Ever wondered what that lump is on the side of Grandma’s big toe? Worried that it might happen to you? Well the cause of bunions is still somewhat undecided but read ahead for more information on the topic! The term bunion refers to a lump on the side of the foot that occurs when the
- [Is Exercise good for my knees?](https://bendandmend.com.au/news/physiotherapy/is-exercise-good-for-my-knees/) - Our knees play a large role in most of our daily activities and it usually isn't until we have a problem with one or both of them that we realise just how much we use and rely on them. Knee pain is often present during weight-bearing activities but it can also make it difficult to
- [CRPS/RSD](https://bendandmend.com.au/news/physiotherapy/crpsrsd/) - Have you ever experienced pain that seems more intense than the injury or cause would normally warrant? In most cases this would be a matter of us over exaggerating our symptoms and perhaps looking for a little sympathy, however, there are occasions where the pain experienced is actually very extreme and may appear to be present
- [Clicky wrist?](https://bendandmend.com.au/news/physiotherapy/clicky-wrist/) - The wrist and hand is made up of 27 bones with, understandably, a LOT of joints between them and even more attaching them to the arm bones. It is this incredible number of bones and joints that allows us so much movement and dexterity in our hands and wrists and differentiates us from our primate
- [Persistent Neck and Shoulder Pain](https://bendandmend.com.au/news/pilates/persistent-neck-and-shoulder-pain/) - Here at Bend + Mend we see our fair share of patients with tight and painful neck and shoulder areas. Sometimes a good firm (sometimes painful) rub will give temporary relief of muscle pain. However, if your muscles AND joints have become tight then massage alone will not be enough to fix them. If underlying
- [Hip Osteoarthritis: It Affects the Young and Old](https://bendandmend.com.au/news/physiotherapy/hip-osteoarthritis-it-affects-the-young-and-old/) - The hip is important in transmitting forces from the leg through to the spine. A proper functioning hip is essential in tasks such as walking, standing up from sitting and getting into and out of your car. However, when problems occur within the hip joint it becomes increasingly difficult to perform these tasks. This can
- [Are You Rolling Out of Bed Like an 80 Year Old?](https://bendandmend.com.au/news/physiotherapy/are-you-rolling-out-of-bed-like-an-80-year-old/) - Yes summer has snuck up on us again and if you’re anything like me one day of blue sky is usually enough to kick start an exercise regime that has slowly deteriorated through the winter. Whether it’s digging out the trainers for a run or increasing your weights at pump class, you definitely know when
- [My What Is Bulging???](https://bendandmend.com.au/news/pilates/my-what-is-bulging/) - So, your Physio has told you that it might be your "disc" that is causing your pain. With more medical knowledge accessible to all of us these days, as health professionals we often assume that you know what we are on about. Maybe you do! But just in case you don't, here's the low down
- [Lying Down And Back Pain](https://bendandmend.com.au/news/physiotherapy/lying-down-and-back-pain/) - Arrgh! So you bent over, and while trying to put on your shoes, you felt a twinge in your back. Over the next twenty minutes it just gets worse, to the point where you know you've really hurt yourself. What should you do? Try and ignore it, and suffer through work? Or ring in sick
- [Back Belts - Do They Do Anything?](https://bendandmend.com.au/news/physiotherapy/back-belts-do-they-do-anything/) - 2012 is an Olympic year and yet again you’ll see clinically obese, scarlet-faced men in lycra lifting enormous weights. While there are few things more useful (or entertaining) in life than being able to lift a small car, is it all due to the use of the back belts these people wear? In a word:
- [Gluteal Muscles - Our Bodies Powerhouse!](https://bendandmend.com.au/news/physiotherapy/gluteal-muscles-our-bodies-powerhouse/) - When I say the words Gluteus Maximus, what do you think of? Russell Crowe in Gladiator? Kim Kardashian? Twerking (Myley Cyrus or worse Clive Palmer?) Cameron Diaz (I like big butts, baby got back?) Or… your bodies POWER HOUSE! The Gluteal complex consists of many different muscles but the three you may have heard the
- [The Bridge to Overcoming Neck and Shoulder Pain](https://bendandmend.com.au/news/physiotherapy/the-bridge-to-overcoming-neck-and-shoulder-pain/) - Often referred to as the bridge between the neck and shoulder – the scapula (shoulder blade) is crucial to a well-functioning upper body. If there is a problem with the bridge – it affect either (or both!) ends. This can translate into a sore neck or shoulder. Whenever I see patients with neck or shoulder pain, I
- [What's The Difference Between A Physiotherapist, Chiropractor And An Osteopath?](https://bendandmend.com.au/news/physiotherapy/physiotherapist-chiropractor-or-osteopath/) - As Physiotherapists, we are often asked why people should come and see us over a different health professional such as a Chiropractor or an Osteopath, and what type of injuries does each of us treat. To answer this, below is a summary of the theories which drive each profession. Physiotherapists treat a variety of different
- [Six Pack Anyone?](https://bendandmend.com.au/news/pilates/six-pack-anyone/) - Have you joined the gym hoping for spectacular changes in your appearance in no time at all, only to be left wondering where your bulging biceps and terrifically toned abs have gotten to? If this sounds familiar, read on! With movie stars out and about flaunting their rippling chests and sculpted arms, it seems like
- [Sciatica - My Leg Hurts!](https://bendandmend.com.au/news/pilates/sciatica-my-leg-hurts/) - What is sciatica? Sciatica refers to pain that travels down the back of the leg from the lower back or buttock to the foot due to irritation of the sciatic nerve. It is often accompanied by back pain, but normally the leg pain is worse than the back pain. What causes it? Our nerves leave
- [Exercise yourself well!!](https://bendandmend.com.au/news/pilates/exercise-yourself-well/) - Would you say you get 5 sets of 30 minutes of moderate-intensity exercise in over the course of a week? Or failing that 2.5 hours of moderate intensity exercise a week, all in one go perhaps? If not, apparently you are doing your body a disservice. Our body is constantly undergoing a break-down/repair cycle. The
- [When Is My Core Stable?](https://bendandmend.com.au/news/pilates/when-is-my-core-stable/) - When do I know when I have good core stability? How is it measured? These are often question one ponders when they’ve been told that they have to work on their “Core” as part of an exercise or rehab regime. However, the answer is often not given nor assessed in any reasonable manner. If one
- [Pilates and Low Back Pain - The Evidence](https://bendandmend.com.au/news/pilates/pilates-and-low-back-pain-the-evidence/) - The evidence-based effect of Clinical Pilates into the treatment of lower back pain has been a hot topic in the last few years. Poor motor control (both over and under activity) as well as inadequate or excessive mobility leads to a muscle imbalance , injury and/or associated pain. The latest research supports the use
- [The Diaphragm..Breathing life back into your body!](https://bendandmend.com.au/news/pilates/the-diaphragm-breathing-life-back-into-your-body/) - What is the Diaphragm?The diaphragm is your breathing muscle. It is a dome that is positioned under the rib cage and is connected to your lungs. As you breathe in it flattens downwards, as you breathe out it rises into a dome. Why would a physio be interested in your diaphragm? The diaphragm is just
- [What Is Bursitis?](https://bendandmend.com.au/news/physiotherapy/what-is-bursitis/) - Bursa are fluid filled sacs, which cushion pressure and lubricate points between the bones, tendons, and muscles that sit near the joints. This cushioning and lubrication allows our joints to move easily. There are approximately 160 bursa in the body. They vary in size depending on the individual and the location in the body. Bursitis
- [Buns of Steel??](https://bendandmend.com.au/news/pilates/buns-of-steel/) - Many of you will have heard of your backside being referred to as a gluteus maximus and it is in fact the “Gluteus Maximus” muscle which makes up the shape and outward appearance of the buttocks. This muscle takes much of the glory for the curves and strength of your bottom, however, there are some
- [Do I Need Orthotics?](https://bendandmend.com.au/news/physiotherapy/do-i-need-orthotics/) - Orthotics are commonly prescribed these days, but often overprescribed for people with foot or lower limb injuries/pain, and even for people with back pain. Orthotics can be costly, particularly if they are custom-made, but are they really necessary? A common biomechanical issue that we see in clinical practice is over pronation. Over pronation can lead
- [Foam Rolling – When Should I Use It?](https://bendandmend.com.au/news/pilates/foam-rolling-when-should-i-use-it/) - As trends in exercise have changed, so too have routines that we find ourselves completing. Todays topic...Foam Rolling. Foam rolling, although not a new concept, is one that we are increasingly learning more about in the scientific community, whether its benefiting functional performance, flexibility, or just generally feeling good. What was once thought of as
- [How To Create A Sit-Stand Desk At Home](https://bendandmend.com.au/news/physiotherapy/how-to-create-a-sit-stand-desk-at-home/) - With more and more people working from home, the importance of a good home desk set-up is continually increasing. Sit-stand desks are an excellent tool for allowing regular posture changes and minimising the impact of sustained postures. Many workplaces offer sit-stand desks but unfortunately most employees do not have a sit-stand set-up at home. There
- [Lisfranc Post-Operative Rehabilitation](https://bendandmend.com.au/news/running/lisfranc-post-operative-rehabilitation/) - Lisfranc injuries are notoriously difficult! They are often missed during diagnosis and can have a very slow recovery time. Alice, one of our lovely physios, has written a blog previously describing in detail what a Lisfranc injury is. This blog will go over what a 'typical' rehabilitation program would like for someone who has undergone
- [Is your bike making you sore?](https://bendandmend.com.au/news/physiotherapy/is-your-bike-making-you-sore/) - Cycling is becoming an increasingly popular sport in Australia and lots of people are now jumping on their bikes as a means of commuting to and from work, both to get their exercise fix and avoid the frustration of sitting in traffic! Safety is first and foremost when cycling; if you practice safe
- [Morton's Toe: One little toe can cause some big problems](https://bendandmend.com.au/news/physiotherapy/mortons-toe-one-little-toe-can-cause-some-big-problems/) - Morton’s toe is a common forefoot disorder where the first metatarsal bone (the bone behind the big toe) is shortened in relation to the second metatarsal (the bone behind the second toe). This usually results in the second toe extending farther than the first toe. Although this is a dysfunction of the foot, it is
- [Foam roller: Have you heard of them?](https://bendandmend.com.au/news/pilates/foam-roller-have-you-heard-of-them/) - You may have noticed a slightly denser, thicker, pool noodle-looking item on the gym floor...This is called a foam roller. It is a pretty basic piece of apparatus, but pretty damn effective! What do you use a Foam Roller for? A foam roller is used to do self myofasical release, another word for self massage.
- [Make your back and neck pain disappear during your commute to work!](https://bendandmend.com.au/news/pilates/commuter-triangle-make-your-back-and-neck-pain-disappear/) - Core Exercises?! Like I have time for that!......... Sound familiar? Read on! In our ever busy lives it is hard to stop to take a breath, let alone focus on core exercises to improve your posture. But you can fit it in…it’s all about adding the little things! Your commute to and from work is
- [Pain is an Output](https://bendandmend.com.au/news/physiotherapy/pain-is-an-output/) - Pain, it’s a pain right?? It’s a nuisance, an inconvenience, a drag, whatever way you want to describe it, it’s not good news, right? Wrong? Could we look at this differently? Pain is an output produced by our brains in response to what it perceives as danger. This conclusion is reached by analysing the information
- [Nerve Pain ](https://bendandmend.com.au/news/physiotherapy/nerve-pain/) - Nerve pain, or neuropathic pain is a different type of pain which can be a challenge to treat, and can sometimes take longer to settle when compared to pain arising from muscles and joints (nociceptive). Nerve pain is characterised as any injury that directly effects the central and peripheral nervous system (brain, spinal cord and
- [Pilates for the Modern Man](https://bendandmend.com.au/news/pilates/pilates-for-the-modern-man/) - The Modern Man is getting more and more open Minded but we still have a little way to go. There has been a large shift in the traditional weight training approach recently with many athletes and weekend warriors stepping away from purely traditional free weights and incorporating other methods including flexibility, agility and the forever
- [Management Of Stress Fractures](https://bendandmend.com.au/news/running/management-of-stress-fractures/) - My previous posting, Can Stress Cause A Fracture?, provided some background on stress fractures. I'll now elaborate on their management: A stress fracture is defined as a continuum or sequence of events, and therefore it can be graded depending on clinical and radiological features. This grading will determine the management plan. The good news is
- [Sprain versus Strain](https://bendandmend.com.au/news/physiotherapy/sprain-versus-strain/) - Is your injury a sprain or a strain? A sprain is an injury to a ligament, the tough, fibrous tissue that connects bone to bone. When you sprain a ligament, the tissue fibers are torn or stretched. In more severe cases you may feel a pop or tear and the area can feel unstable. Generally,
- [Overuse Injuries](https://bendandmend.com.au/news/physiotherapy/overuse-injuries/) - You may have heard your Physiotherapist using the term “overuse” when describing your injury or pain. Often patients have difficulty understanding why they are sore, when there was no specific incident that caused them pain. For example, an acute injury like a hamstring or calf tear occurs as a result of a specific incident: a
- [Runner's Knee](https://bendandmend.com.au/news/physiotherapy/runners-knee/) - As Sydney’s marathon and running events are quickly approaching (or here already!), there are many of us out pounding the pavement. Not surprisingly, there are also a lot more patients walking in our door with knee pain. Runner’s Knee is a general term for pain around the knee-cap or patella associated with running. Symptoms can
- [5 Top Tips for Good Running](https://bendandmend.com.au/news/physiotherapy/5-top-tips-for-good-running/) - From the top: Be long! Imagine you have a helium balloon pulling you up from the top of your head. Eyes on the horizon, lengthen your neck. Pretend you are a giraffe. Relax your shoulders and arms, opening your chest. You are a proud giraffe. Lean forward slightly from your chest and upper body. You
- [Strengthen Those Hip Muscles!](https://bendandmend.com.au/news/pilates/hip-exercises-some-good-ones/) - Due the sedentary lifestyle many of us live today, our hip muscles often become weak and under-used. Many common exercise habits (such as running on a treadmill), do little to engage the correct hip muscles. Good functioning hip and gluteal muscles are essential in supporting the back, and effectively transferring load in all weight-bearing activities.
- [Been Told You Have Under-Active Gluts?](https://bendandmend.com.au/news/physiotherapy/been-told-you-have-under-active-gluts/) - We have all heard it from our Physio before; “Your gluts are under-active”. But what are these “gluts” and why do they seem so important? There are actually three Gluteal muscles: Maximus, Medius and Minimus. The Gluteus Maximus (GMx) is the largest of the three and is a major stabiliser and extender of the hip.
- [Too Little Too Often: Trips to the Bathroom Not Getting You Far?](https://bendandmend.com.au/news/pilates/too-little-too-often/) - Do you feel like you make too many trips to the bathroom every day? Urinary frequency is defined as “a complaint by a patient who considers that he/she voids too often by day”. Normal voiding is usually going to the bathroom 4-6 times per day, or every 3-4 hours. When someone has to go more
- [Ergonomics- Why is it so important?](https://bendandmend.com.au/news/physiotherapy/ergonomics-why-is-it-so-important/) - When most of us hear the term ergonomics we probably think of seating and sit up a bit straighter in our own chair. But most of us will admit how hard it is to maintain a perfect posture, so you will probably be glad to hear that this is where ergonomics can help out. Ergonomics
- [Can Stress Cause A Fracture?](https://bendandmend.com.au/news/physiotherapy/can-stress-cause-a-fracture/) - A stress fracture is an overuse injury to the bone. Unlike your typical traumatic broken bone, stress fractures are caused by repetitive loading on the area. They usually come on over time with repetitive impact, such as with distance running. A common example of how a stress fracture can develop is in the case of ‘shin
- [Backpacks, Trainers and High Heels](https://bendandmend.com.au/news/physiotherapy/what-to-know-about-backpacks-trainers-and-high-heels/) - It's cool to be practical. Really who am I to say what's cool and what's not, but from the patients that come my way at Bend + Mend in Sydney's CBD I have a few ideas about what is practical...you be the judge on how cool they are! I'm not going to lie, week days
- [Heavy Handbags - are you being weighed down?](https://bendandmend.com.au/news/physiotherapy/heavy-handbags-are-you-being-weighed-down/) - Whenever a female patient walks through our doors wanting treatment on their neck and shoulders, I am always sure to scope out the size of their handbag! As women, there are so many things that we need to cram into our handbags to make our lives easier, but what are these heavy bags doing to
- [The Hunchback Of Corporate Life](https://bendandmend.com.au/news/physiotherapy/the-hunchback-of-corporate-life/) - Are you a desk-jockey who feels their poor sitting posture is turning them into the resident office hunch back? I like to call this posture the “Hunchback of corporate life”, but don’t worry you are definitely not alone if you feel like this! When you sit at a desk all day in one particular position,
- [Hunchback Of Notre Workstation: Thoracic Spine And Its Importance To Your Posture](https://bendandmend.com.au/news/pilates/hunchback-of-notre-workstation-thoracic-spine-and-its-importance-to-your-posture/) - Worried about becoming a hunchback? Have you ever slaved away at your desk for hours, at the mercy of your keyboard? After all that, do you find sitting up straight an impossible mission? Want to improve your posture but find it hard to sit or stand up straight? Ever suffered from shoulder or neck issues?
- [Pulled a Hammy?! (again...)](https://bendandmend.com.au/news/physiotherapy/pulled-a-hammy-again/) - If you have made it through the winter sport season without ‘doing a hammy’ well done! Hamstring strains are not only one of the most common injuries in sports that involve kicking or fast running but also have the highest recurrence rate. Most injuries to the hamstrings happen when they are working to decelerate the
- [Arthritis Answers](https://bendandmend.com.au/news/pilates/arthritis-answers/) - Arthritis is an umbrella term for more than 100 medical conditions that affect the joints. It is a major cause of disability and chronic pain in Australia with 3.85 million Australians affected. Arthritis can vary considerably from mild ‘wear and tear’ in the joints which may present as occasional stiffness, to severe degeneration and pain
- [Core Strength, Core Stability: The Facts We Know and The Myths You Hear](https://bendandmend.com.au/news/pilates/core-strength-core-stability-the-facts-we-know-and-the-myths-you-hear-2/) - We have all been told we need it and that it will prevent us from hurting our backs, pelvises and necks. Did we ever have it? Which exercises are best? Do I need to be able brace properly? Should I be breathing like I do in Yoga? These are all valid questions and unfortunately the
- [Trigger Happy Physios](https://bendandmend.com.au/news/physiotherapy/trigger-happy-physios/) - It may appear to many people that we Physiotherapists are in the business of causing more pain to relieve pain. Without getting into the fallacy of the ‘no pain, no gain’ mentality, there are some instances where causing a bit of pain can be of assistance to management. One, particularly crucial to muscles and muscular
- [It's Contact Sport Season....and Haematoma Time!](https://bendandmend.com.au/news/physiotherapy/its-contact-sport-season-and-haematoma-time/) - The Winter sport season is upon us which means lots of collisions on the sporting field. Unfortunately that can result in more injuries and some nasty bruises. Some bruises are actually haematomas, or an accumulation of clotted blood within the tissue. This distinguishes it from just a bruise, which is a spread of blood under
- [Reformer Vs Mat: Rotator Cuff Strength](https://bendandmend.com.au/news/pilates/reformer-vs-mat-rotator-cuff-strength/) - In this blog we are going to add another exercise to the ‘Reformer Pilates vs Mat exercise’ blog series. This blog will talk about how shoulder rotator cuff strengthening can be done on both the mat and on the reformer. What is the Rotator Cuff? The rotator cuff is made up of four muscles which
- [Anyone Fancy a Hit?](https://bendandmend.com.au/news/physiotherapy/anyone-fancy-a-hit/) - When the sun finally comes out in Sydney tennis is up there with one of the most popular sports and as innocent as it looks it can take quite the toll on the body, so much so that there is an injury named in its honour! So what is tennis elbow? Well to start with
- [5 Little Things You Can Do To Help Your Neck](https://bendandmend.com.au/news/physiotherapy/5-little-things-you-can-do-to-help-your-neck/) - There are a million good and bad things for your neck and it can be confusing to work out what helps and what doesn’t, when you have neck or back pain. Often the cause of your issue is something small or easily avoided/fixed. Today, I’m throwing out a few things that you can try if
- [The Evidence Behind The Practice](https://bendandmend.com.au/news/physiotherapy/the-evidence-behind-the-practice/) - Why is my Physio treating my neck pain with mobilisations? Why isn't my Physio using ultrasound for my back pain? Back in the day it used to be enough to decide on treatment techniques based on individual practitioner experience. In more recent times there has been a huge change in the way physiotherapists and other
- [How do you do yours? Resistance training vs Endurance training or both??](https://bendandmend.com.au/news/pilates/how-do-you-do-yours-resistance-training-vs-endurance-training-or-both/) - In a recent systematic review it was suggested that replacing a component of endurance cycling training with resistance training is beneficial in increasing maximal power output and TT speed in elite cyclists. We may not be elite but maybe this is something we should consider while putting in the K’s zooming around Centennial Park.A systematic
- [Training For Triathlons](https://bendandmend.com.au/news/physiotherapy/training-for-triathlons/) - We at Bend + Mend think it’s very important to make sure our clients are getting the best management possible so we work really hard to keep abreast of the latest research. This is a review of an interesting study that was conducted in University of Queensland in 2011 that some of you triathletes may
- [How to pedal?](https://bendandmend.com.au/news/pilates/how-to-pedal/) - This sounds like a simple one, well it is, mostly. Pedalling should be a smooth transition of power, however smooth does not mean even. In steady state submaximal cycling, the power output across the 360 degree cycle of the pedal stroke is not even, and nor should it be. The Physio's at Bend + Mend
- [Are Tight Hamstrings Hampering Your Cycling?](https://bendandmend.com.au/news/physiotherapy/are-tight-hamstrings-hampering-your-cycling/) - Bike position is really important to ensure comfort and to get maximum output from your legs when cycling. One common cycling problem we encounter at Bend + Mend relates to tight hamstrings. Short or tight hamstrings pull on your pelvis and lower back making it more difficult for you to achieve an aerodynamic position in
- [Get on your bike!! A cycle a day keeps the surgeon at bay!](https://bendandmend.com.au/news/pilates/get-on-your-bike-a-cycle-a-day-keeps-the-surgeon-at-bay/) - Riding your bike helps to reduce knee pain and increase walking speed, FACT! These results come from the Journal of Orthopaedic and Sports Physical therapy who found that stationary group cycling was an effective way to reduce pain and increase mobility in people with mild to moderate osteoarthritic knee pain. So come on Sydney-siders time
- [Your Cycling Shoulders!](https://bendandmend.com.au/news/pilates/your-cycling-shoulders/) - Cycling is an activity that places significant postural demands on our bodies. A study of non-traumatic injuries in long distance bicyclists published in the American Journal of Sports Medicine states that neck and shoulder pain occurred in 20.4% of the riders. Luckily while neck and shoulder discomfort can occur in all cyclists, it is preventable.
- [Ankle Advice.....](https://bendandmend.com.au/news/physiotherapy/ankle-advice/) - So, you've sprained your ankle. Most people have at some time in their life, whether it be playing sport as a child or walking down some stairs as an adult. But what is the best way to manage a sprained ankle, and when should you see someone about it? Initially, when you sprain your ankle
- [What Is Chronic Pain?](https://bendandmend.com.au/news/pilates/what-is-chronic-pain/) - Pain is most commonly associated with tissue damage or an injury. Given adequate time and assistance from therapists, doctors etc., those tissues in question inflame, repair and remodel (i.e. heal), and the pain goes away. Occasionally however, despite the tissues healing, pain is still experienced weeks, months and maybe years later. It is at this
- [But My Knee Hurts!  What’s The Hip Got To Do With It?](https://bendandmend.com.au/news/pilates/but-my-knee-hurts-what’s-the-hip-got-to-do-with-it/) - Knees are funny things. On the surface, they appear to be a simple hinge, allowing a fair degree of forward/backward motion (extension/flexion) and not much else. Under the surface, however, the complexities of the knee are revealed including three different joints, a multitude of ligaments, menisci and cartilage which allow the aforementioned flexion/extension movement, but
- [It Is Just A Sprained Ankle - Why Do I Need To See My Physio?](https://bendandmend.com.au/news/physiotherapy/it-is-just-a-sprained-ankle-why-do-i-need-to-see-my-physio/) - So you rolled your ankle playing soccer on the weekend. It was pretty sore at the time so you came off and applied an ice pack for the rest of the game. Your team won so you headed to the pub and forgot about the injury until the next day. It was a bit sore
- [Do Your Shoulder Blades Wing?](https://bendandmend.com.au/news/physiotherapy/do-your-shoulder-blades-wing/) - Scapular winging is a sign of muscular dysfunction of the muscles around the shoulder blade resulting in the base of the shoulder blade protruding from your back in an abnormal position. This winging of the shoulder blade occurs when any of the three muscles that stabilize the shoulder blade are not working in. This leads to
- [I think, therefore I am…An Elite Athlete](https://bendandmend.com.au/news/physiotherapy/i-think-therefore-i-aman-elite-athlete/) - The power of imagery and mental practice has long been used by elite athletes to improve their skills and improve motor patterns. It may surprise you to learn that motor learning research has shown that even imagining yourself completing a movement improves your ability to perform that skill and that physically performing the skill as
- [POP! (Pelvic Organ Prolapse)](https://bendandmend.com.au/news/physiotherapy/pop-pelvic-organ-prolapse/) - Do you ever think..."I’ve had a baby and things just don’t feel normal ‘down there’ since?!?" As a generation, we as women are getting better about talking about issues around sex, continence, miscarriages, the not so fabulous parts of child bearing. However, there are a few things that we still need to work on. Pelvic
- [Skiing or Snowboard? Which is safer? ](https://bendandmend.com.au/news/physiotherapy/skiing-or-snowboard-which-is-safer/) - So with this brutal “Arctic Vortex” that has all of Sydney talking and everywhere outside of Australia chuckling in the same way we do when we hear there is a “heatwave” of 30 degrees somewhere else in the world, my inability to get warm has naturally drawn my focus towards the winter season ahead and
- [What is Scoliosis? Could I have it? Is it causing my back pain?](https://bendandmend.com.au/news/pilates/what-is-scoliosis-could-i-have-it-is-it-causing-my-back-pain/) - What is Scoliosis? Scoliosis is an abnormal sideways curve of the spine. On an x-ray the spine can resemble as ’S’ or ‘C’, rather than a straight line. It is thought to affect between 2-3% of the population It has a higher incident rate in females more than 80% of scoliosis cases have an unknown
- [What Is Fibromyalgia?](https://bendandmend.com.au/news/pilates/what-is-fibromyalgia/) - Fibromyalgia is a syndrome characterised by widespread, persistent pain, which is accompanied by several other chronic diseases that can severely impact a person’s daily life. It is not just one condition but a complex syndrome that involves many different factors. Statistics show that Fibromyalgia affects 2-5% of the population. It affects women more than men,
- [What is Rheumatoid Arthritis? Is it The Same As "Arthritis"?](https://bendandmend.com.au/news/physiotherapy/what-is-rheumatoid-arthritis-is-it-the-same-as-arthritis/) - The main difference between Osteoarthritis (what we commonly know as "arthritis") and Rheumatoid Arthritis (RA) is the cause behind the joint symptoms. Osteoarthritis is caused by mechanical wear and tear on the joints and the body's response to this wear. Rheumatoid Arthritis is an autoimmune condition in which the body’s immune system attacks the joints.
- [Overactive Pelvic Floor](https://bendandmend.com.au/news/physiotherapy/overactive-pelvic-floor/) - Did you know that an overactive pelvic floor can be just as problematic as a weak pelvic floor? The pelvic floor is a group of muscles forming a diaphragm at the base (floor) of the pelvis, spanning and linking the sacrum, coccyx, ischium, ilium and pubic bones. The Pelvic floor is just like any other
- [Should I Have Meniscus Surgery On My Knee? ](https://bendandmend.com.au/news/physiotherapy/should-i-have-meniscus-surgery-on-my-knee/) - What is a Meniscus? Each knee joint has a medial and lateral meniscus, two large C-shaped cartilages that separate the femur (thigh bone) from the tibia (shin bone). Each knee meniscus acts like a wedge to assist with stability at the knee joint (particularly with rotational movement). They also act as shock absorbers (while walking,
- [The 30 Day Challenge...For Your Pelvic Floor!](https://bendandmend.com.au/news/physiotherapy/the-30-day-challenge-for-your-pelvic-floor/) - Here is an article we thought was worth reading. It talks about a 30-Day Challenge for your pelvic floor muscles to improve your sex life! Read the Article here So what do we as Women's Health Physio's think about this? As provocative and un-Physio this article sounds it actually outlines everything I would love people
- [Is 10,000 Steps Enough?](https://bendandmend.com.au/news/pilates/is-10000-steps-enough/) - There is nothing like the congratulatory buzz your fitness tracker give you when you hit the 10,000 step mark. But where did this number come from? And is it enough? This famous number first came about during the late 1960s in Japan, when some of the first pedometers were being developed. But this number was
- [What You Need To Know About DVTs](https://bendandmend.com.au/news/physiotherapy/what-you-need-to-know-about-dvts/) - What do Andrew Gaze, Steve Waugh & Serena Williams all have in common (besides the fact that they are all alite athletes!)? Are you a frequent flyer? What you need to know about DVT (Deep Vein Thrombosis): What is a DVT? A Deep Vein Thrombosis (DVT) occurs when a clot (thrombus) forms in one of the deep
- [What Are NSAIDs?](https://bendandmend.com.au/news/physiotherapy/what-are-nsaids/) - Did you know that in 2013, Australians spent approximately 629 million dollars on over-the-counter painkillers? What are NSAIDs? Non-steroidal anti-inflammatories (NSAIDs) are commonly used in the management of pain and inflammation associated with many musculoskeletal disorders and injuries. How do NSAIDs work? Prostaglandins are hormone-like chemicals in the body that contribute to inflammation, pain and
- [What Is A Shoulder Stinger?](https://bendandmend.com.au/news/physiotherapy/what-is-a-shoulder-stinger/) - What stings but isn't caused by a Bee? Unfortunately it's not any other insect bite either! In heavy contact sports a shoulder "stinger", as they're frequently referred too, are pretty common injuries... What's a shoulder stinger you ask yourself? A "stinger" (aka a burner) is defined by the stinging or burning pain that radiates down from the
- [How To Manage A “Corked” Thigh](https://bendandmend.com.au/news/physiotherapy/how-to-manage-a-corked-thigh/) - One extremely common injury in the sporting world is the “corked” thigh. Cork is the colloquial term given to a muscle contusion. A cork usually results from a high impact force such as a rugby tackle or a hard cricket/hockey ball making contact with a player’s limb. The high impact of contact causes damage to the
- [Are You Hyper-mobile?](https://bendandmend.com.au/news/pilates/are-you-hyper-mobile/) - Joint hyper-mobility is a condition where joints move beyond their expected range of motion. It is usually inherited from your parents (thanks mum and dad!). Hyper-mobility is quite common in the general population, it is estimated that 10-15% of normal children have hyper-mobile joints, sometimes referred to as "loose" joints or "double jointed". Hyper-mobility tends to lessen
- [Reformer Vs Mat Pilates -  Four-Point Kneeling Arm Exercise](https://bendandmend.com.au/news/pilates/reformer-vs-mat-pilates-four-point-kneeling-arm-exercise/) - In this blog we are going to follow on from the previous ‘Pilates Reformer vs Mat Exercise’ blog and give you a Four-point kneeling arm exercise which can be done on both the mat and the reformer. Set up: Hands directly underneath shoulders and knees directly underneath hips. First, we will find your neutral spine
- [Pilates Reformer Vs Mat Exercise: Lunges](https://bendandmend.com.au/news/pilates/pilates-reformer-vs-mat-exercise-lunges/) - In this blog we are going to add another exercise to the ‘Pilates Reformer vs Mat exercise’ blog series. This blog will talk about how lunges can be done on both the mat and on the reformer., along with the different stability challenges associated with each. For both the mat and the reformer, lunges can
- [Reformer Vs Mat: Planks](https://bendandmend.com.au/news/pilates/reformer-versus-mat-planks/) - In this blog we are going to add another exercise to the ‘Reformer Pilates vs Mat exercise’ blog series. This blog will talk about how "planks" can be done on both the mat and on the reformer. Along with the different stability challenges associated with each. As with any planks there are different variations you
- [Reformer Vs Mat: Bridging](https://bendandmend.com.au/news/pilates/reformer-vs-mat-bridging/) - In this blog we are going to add another exercise to the ‘Reformer Pilates vs Mat exercise’ blog series. This blog will talk about how bridging can be done on both the mat and on the reformer. The set up The set up of bridges involves laying on your back with your feet towards your
- [Hip Dysfunction For The Squat](https://bendandmend.com.au/news/physiotherapy/hip-dysfunction-for-the-squat/) - Is your desk job limiting your hip mobility? Or even worse is your hip mobility limiting the depth of your squat? There is an abundance of research out there saying that sitting time is one of the largest negative contributors to our health. But how is your sitting time affecting your ability to perform a
- [Why Do We Tear Our Hamstrings?](https://bendandmend.com.au/news/pilates/why-do-we-tear-our-hamstrings/) - We all know someone who's torn or strained their hamstring. It's one of the most prevalent injuries in sports involving sprinting, jumping and kicking. I see it regularly with the rugby players I work with and it can be a frustratingly lengthy process if rehabilitated correctly. Hamstring injuries are known for their high incidence of
- [The Unhappy Subluxing Patella](https://bendandmend.com.au/news/physiotherapy/the-unhappy-subluxing-patella/) - Recurrent patella subluxations occur when the patella (knee cap) is forced out of its natural setting in the trochlear groove of the femur (thigh) bone, and then relocates back into the groove again. Patella subluxation can be traumatic, caused by a force against the knee such as a contact sport injury, or atraumatic, occurring with much
- [How Important Is It To Listen To Your Body?](https://bendandmend.com.au/news/physiotherapy/how-important-is-it-to-listen-to-your-body/) - Too often patients come in for physiotherapy with pain that was once upon a time just a niggle. Pain niggling in the neck, the knee, their lower back or anywhere, they have allowed it to become bigger and more debilitating than it should have. Why? Why is it that we as human beings only begin
- [Plyometric Training: Friend Or Foe? ](https://bendandmend.com.au/news/physiotherapy/plyometric-training-friend-or-foe/) - Plyometric training is a style of training that involves maximum muscle exertion for maximum force in short intervals of time, with the goal of increasing power through improving strength and speed. Plyometrics is also commonly referred to as “plyos” or “jump training” and is commonly used amongst the elite athlete population to improve their performance.
- [Should We Brace Ourselves For This?](https://bendandmend.com.au/news/physiotherapy/should-we-brace-ourselves-for-this/) - The challenge with treating low back pain, as with many other types of pain, is that there is not one-size-fits-all advice because everyone is different. There is no perfect exercise for everyone, and no wonder drug. Nor is there a cure-all mattress at your local furniture store. Bottom line: There is no magic cure. However,
- [Shin Splints: A Condition We Have All Heard Of, But What Exactly Are They?](https://bendandmend.com.au/news/physiotherapy/shin-splints-a-condition-we-have-all-heard-of-but-what-exactly-are-they/) - Have you ever had lower leg pain or complained of “shin splints”? What exactly are shin splints and how can you rid yourself of this niggling leg pain that comes on during exercise? “Shin splints” are a generalised term used to describe pain felt in the front of the lower leg. The most common cause
- [Muscle cramps - An Interesting New Theory For A Cure](https://bendandmend.com.au/news/physiotherapy/muscle-cramps-an-interesting-new-theory-for-a-cure/) - Muscle Cramp Cure: An unexpected benefit of spicy food? As long as people have played sports, unexpected muscle cramps have been an Achilles’ heel for everyone from elite athletes to weekend warriors. For a long time it was thought that a cramp was the result of a muscle that was dehydrated, magnesium deficient, starved of
- [Hamstring Tendinopathy: A Real Pain In The Butt!](https://bendandmend.com.au/news/physiotherapy/hamstring-tendinopathy-a-real-pain-in-the-butt/) - A common running injury we see here at Bend + Mend is proximal hamstring tendinopathy. Patients generally come in complaining of deep buttock pain or upper thigh pain. This pain originates from where the hamstrings attach onto the "sit" bones (aka your ischial tuberosities) of your pelvic bone. This deep pain usually comes on gradually and
- [Cracking Joints: Lets Knuckle Down Before Christmas.](https://bendandmend.com.au/news/physiotherapy/cracking-joints-lets-knuckle-down-before-christmas/) - You might crack your knuckles by pulling the tip of each finger, make a fist or bending your fingers backwards. And if you do one of these things, its more than likely the person sitting next to you is wincing, or has said that cracking your hands will give you arthritis… So what makes that
- [Our Physio Blogs Ranked Amongst The Best In The World!](https://bendandmend.com.au/news/physiotherapy/our-physio-blogs-ranked-amongst-the-best-in-the-world/) - We are very excited to announce we have just been named in the Top 50 Physical Therapy Websites and Blogs for Physiotherapists in the world! We couldn’t be prouder of our team. Not only have we just made the list, we have been ranked 35th in the world and the best in NSW! Check out the list HERE
- [Is Adverse Neural Tension Causing Your Hamstring Pain?](https://bendandmend.com.au/news/physiotherapy/is-adverse-neural-tension-causing-your-hamstring-pain/) - A common complaint among runners and other athletes is that niggling pain in their calves or hamstrings that doesn't seem to go away after an injury. Most people are under the impression that "nerve" related pain has to be in the form of pins/needles, tingling or numbness. Nerve related pain or neural tension can actually mimic
- [The Migraine Headache Continuum](https://bendandmend.com.au/news/physiotherapy/the-migraine-headache-continuum/) - The Numbers Existing data suggests that up to 3 million people suffer from migraines and up to 7 million suffer from headaches in Australia. A reduction in social activities and work capacity has been found in nearly all people who experience migraines and 60% of those with headaches. The Continuum There is a substantial amount
- [Patient Of The Month For April](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-april-2/) - Our Patient of the month for April is Will Walker, who we have been seeing at Bend + Mend for many years and hopefully many more! From Will: "I’ve been coming to Bend and Mend for quite a number of years, about 10, and doing Pilates for at least 7 of those. Pilates is something
- [Over-Active Trapezius Muscle...A Pain In The Neck!](https://bendandmend.com.au/news/physiotherapy/over-active-trapezius-muscle-a-pain-in-the-neck/) - The “traps” or trapezius muscle is one we have all heard about at one time or another, whether you are referring to the pain in your neck that you get from sitting at your desk OR you are a gym fanatic and always over activate those suckers when doing overhead activities! It is a commonly
- [Patient Of The Month For May](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-may-2/) - Our May patient of the month is Marcus Elsum who first came to Bend + Mend on December 10th, 2008! From Marcus: "I have been a regular client of B+M for over 8 years. I originally came in with a lower back problem that was quickly solved by Mark, Kellie, Fiona and the team. I am
- [Brain Changing Information](https://bendandmend.com.au/news/physiotherapy/brain-changing-information/) - For centuries scientists believed that the brain was hardwired. They believed the brain developed during a critical period during childhood and then remains relatively unchanged for the rest of our lives. However, research has proven that the brain has the ability to change and adapt according to your experiences. Leading author, researcher and psychiatrist Dr.
- [Big Toe Sesamoiditis](https://bendandmend.com.au/news/physiotherapy/big-toe-sesamoiditis/) - A complaint among some of our Barangaroo CBD runners recently has been that of big toe sesamoiditis. What is sesamoiditis you ask? Sounds more like a seasoning for a chicken stir fry if you ask me. Let me help break this down for you. 'Sesamoid' is a type of bone and 'itis' by definition means inflammation.
- [Pes Anserine Bursitis and Tendinopathy](https://bendandmend.com.au/news/physiotherapy/pes-anserine-bursitis-and-tendinopathy/) - An out of the ordinary running injury we see here at Bend + Mend is Pes Anserine Bursitis or tendinopathy. Pes Anserine is the combined tendon attachment site on the lower inside part of your knee. Three tendons from three different muscles attach here - sartorius, gracilis and one of your hamstring muscles (semi-tendinosis). At this attachment site is also a
- [Did You Just Call Me Fat? Fat Pad Impingement](https://bendandmend.com.au/news/physiotherapy/did-you-just-call-me-fat-fat-pad-impingement/) - Patella fat pad impingement can be a frustrating injury for patients as it is easily aggravated and can tend to linger. As the name would suggest it involves the fat pad which lies just below and under the kneecap (patella). It can be an extremely uncomfortable injury as the fat pad is one of the most innervated
- [21 Half Marathons in 2017!](https://bendandmend.com.au/news/pilates/21-half-marathons-in-2017/) - He did it! Our September Patient of the Month, Graham Pearson, just completed 21 Half Marathons in 2017! Here is his story: Graham's Story: ALL FINISHED, ALL 21 DONE !!! Thanks everyone for taking the time to visit my fundraising page and supporting my 21 Half Marathon Challenge. I've completed a number half marathons over
- [Swimming...Stop Neck and Shoulder Pain](https://bendandmend.com.au/news/physiotherapy/swimming-stop-neck-and-shoulder-pain/) - Summer is here! And so too is seasonal swimming training! But are we all getting the most out of our swimming sessions? Whether in the pool or in the surf here are a few quick tips to ensure your body is optimised and primed for any swimming challenge. The most common swimming complaints are shoulder
- [How Can I Live A Healthier Life?](https://bendandmend.com.au/news/pilates/how-can-i-live-a-healthier-life/) - Exercise When you exercise your body you needs to include three components: Cardiovascular exercise to increase your heart rate e.g running, walking, swimming, cycling, gym class. Strength to ensure muscles don’t atrophy and to prevent injuries e.g gym class, weights with a Health Professional. Stability to allow you to exercise and move throughout your life
- [5 Ways To Get Fit For Summer](https://bendandmend.com.au/news/physiotherapy/5-ways-to-get-fit-for-summer/) - 1. Start sensibly. If you haven't exercised in 6 months you're capacity is going to be much less than it was when you last exercised, so cut it back by 50% and listen to your body and whether or not it's telling you to go lighter! 2. Gradually increase your workouts. Whether it is distance, speed,
- [Get Ready for the Ski Season!](https://bendandmend.com.au/news/physiotherapy/get-ready-for-the-ski-season/) - As the Autumn begins, now is the time to start preparing for hitting the slopes. Many people make the error of not preparing physically for their ski/snowboarding holidays; this often leads to injury and frustration. Skis Get equipment regularly checked and serviced Bindings are set for your safety according to your weight and ability and
- [Swimmer’s Shoulder](https://bendandmend.com.au/news/physiotherapy/swimmer’s-shoulder/) - With the weather warming up and summer on the way, many of us are starting to feel more active and may be taking up those fair weather sports again. If you have started heading down to your local pool for a few laps and noticed a niggling pain in your shoulder, you might have the
- [De Quervain’s Syndrome – A common cause of thumb and wrist pain](https://bendandmend.com.au/news/physiotherapy/de-quervains-syndrome-a-common-cause-of-thumb-and-wrist-pain/) - A common injury affecting the thumb side of the wrist is De Quervain’s Syndrome, also sometimes referred to as ‘Gamer’s Thumb', 'Mummy Thumb' and 'De Quervain’s Tendinosis’. What is De Quervain's? De Quervain’s Syndrome is a condition affecting the tendons of the thumb that run along the wrist. These tendons assist in moving the thumb
- [Post-Natal Women's Health Checks](https://bendandmend.com.au/news/physiotherapy/post-natal-womens-health-checks/) - You've had your baby, and things are going well and you are keen to get back into exercise...? There is a lot of information out there about when you can resume exercise and what type of exercise you should do. It can get a little confusing! The first 6 weeks are a great time to
- [Exercise During Pregnancy](https://bendandmend.com.au/news/pilates/move-that-baby-bump/) - Whether you were a gym junkie or couch potato before you got pregnant, exercising during your pregnancy can be a challenge but it is definitely an important part of the process! If you think of giving birth like running a marathon (which it can be!) then you need to make sure your body is well
- [Pillow Talk](https://bendandmend.com.au/news/physiotherapy/pillow-talk/) - Patients often ask me which type of pillow they should be using. Pillow choice is very important, not only affecting how well you sleep, but also how you feel when you wake up in the morning. Today there are so many different types of pillows on the market, with varying price tags, it's hard to
- [Why does my leg hurt if my back is the problem?](https://bendandmend.com.au/news/physiotherapy/why-does-my-leg-hurt-if-my-back-is-the-problem/) - We have all felt pain at some time in our lives but have you ever really thought about why you have pain or where it is actually coming from? Pain is our body's way of telling us that something is not quite right or that something in our body is being compromised. It is actually
- [Why Am I Getting Pain In My Wrist With Push-Ups?](https://bendandmend.com.au/news/physiotherapy/why-am-i-getting-pain-in-my-wrist-with-push-ups/) - A number of patients have come to us recently because they are experiencing pain in their wrists when they do push-ups. Push-ups are a good way of strengthening the upper body, but they put a lot of pressure and strain on the wrists. The push-up position results in extreme extension and compression of the joints
- [It’s Crunch Time!](https://bendandmend.com.au/news/pilates/it’s-crunch-time/) - As a mid-twenties guy, I’m approaching a body type that reflects my years of indulgence - that of a “beer gut”. This is a problem shared by many, men and women alike. The apparent most obvious solution to this increased distribution of fat around the abdomen, is the humble sit-up or crunch. If you haven’t
- [Barefoot Running](https://bendandmend.com.au/news/physiotherapy/barefoot-running/) - Have you noticed your personal trainer running around in funny shoes that look like they belong on an amphibian? Or even without shoes altogether? A new craze known as "barefoot running" has hit the fitness world, but is it worth spending the big bucks on the "barely there" shoes or even taking your shoes off
- [My Head is Spinning!](https://bendandmend.com.au/news/physiotherapy/my-head-is-spinning/) - Do you roll over in bed or sit up in the morning and feel your head spinning? Or do you fear putting your head back into the hairdressers basin? What about turning your head quickly…. do you have to grab onto something to stop yourself from falling?Benign Paroxysmal Positional Vertigo (BPPV) only affects about 2.4% of
- [Benign Paroxysmal Positional Vertigo (BPPV)](https://bendandmend.com.au/news/physiotherapy/benign-paroxysmal-positional-vertigo-bppv/) - BPPV or Benign Paroxysmal Positional Vertigo is a disorder of the vestibular system that can affect anyone. Vertigo can be described as a kind of dizziness that makes it feel like everything is spinning around or moving around you which can cause you to feel nausea, light headed or faint. BPPV is most common in
- [What are PRP Injections?...Will They Fix My Injury?](https://bendandmend.com.au/news/physiotherapy/what-are-prp-injections-will-they-fix-my-injury/) - What are PRP Injections? They was first developed in 1970s PRP is for ‘Platelet-Rich Plasma’ Therapy Blood usually contains 6% platelets, whereas PRP has a significantly increased platelet concentration. The platelet rich plasma contains several growth factors and healing factors, which are believed to help accelerate the healing process. Who is it used for? PRP
- [Pilates vs Clinical Physio-led Pilates: What’s the difference?](https://bendandmend.com.au/news/pilates/pilates-vs-clinical-physio-led-pilates-what’s-the-difference/) - We’re asked this frequently and there are BIG differences. The Pilates you do in your typical gym or fitness studio is led by instructors with varying levels of education and training. While some may be knowledgeable, many may have a limited understanding of the mechanisms at play with injuries, or the correct rehabilitation of them.
- [Is Pain Relief Medication Good or Bad For You?](https://bendandmend.com.au/news/physiotherapy/is-pain-relief-good-or-bad/) - July 24-30 was National Pain Week, so rather than suffering through it, we thought we would discuss an aspect of pain that is prevalent in our day-to-day life: pain-relieving medications. Pain is a primary reason for a lot, if not most, visits to Physiotherapists. Patients often ask about pain relief medication. Is it just going
- [Pilates vs Yoga: Is There A Real Difference?](https://bendandmend.com.au/news/pilates/pilates-vs-yoga/) - These days, Pilates and Yoga are often incorrectly grouped under the same banner. A lot of my patients ask me whether they should do Pilates or Yoga? Is one superior to the other, and what are the benefits of each? The first thing to note is that Yoga and Pilates are quite different to each
- [The Evidence Behind the Prodding](https://bendandmend.com.au/news/physiotherapy/the-evidence-behind-the-prodding/) - If you have ever had physio treatment for a back or neck injury you no doubt would have had some form of manual therapy that involved a lot of ‘prodding’ or mobilisation (usually over the most tender area!). I have been asked on a number of occasions whether all Physios just enjoy inflicting pain! I
- [Get Into The Groove With McConnell Knee Taping](https://bendandmend.com.au/news/physiotherapy/mcconnell-knee-taping/) - McConnell taping was initially developed by Jenny McConnell, an Australian Physiotherapist, to guide the gliding pattern of the patella (kneecap) in people who experience pain at the front of the knee. The taping technique uses rigid tape over a joint in an attempt to normalise the joint's movement. Anterior (at the front) Knee Pain Knee
- [Pain: The Good, The Bad, The Ugly](https://bendandmend.com.au/news/physiotherapy/pain-the-good-the-bad-the-ugly/) - Ever wondered why your physio insists on asking all those questions about your pain? Does it feel deep? Is it sharp or dull? Pain is pain isn’t it! Not quite. Although we think of pain as a single sensation, recent research has shown there are several distinct types of pain and with this post I
- [DVT- Are You At Risk?](https://bendandmend.com.au/news/physiotherapy/dvt-are-you-at-risk/) - DVT or Deep Vein Thrombosis is the formation of a blood clot in a deep vein which usually affects the leg or pelvis. DVT has commonly been referred to as "economy class syndrome" due to the prevalence of people developing a thrombosis after long haul flights. Research shows that the development of a DVT is
- [Pilates Reformer Vs Mat Exercise](https://bendandmend.com.au/news/pilates/pilates-reformer-vs-mat-exercise/) - Physio-led exercise often utilises various pieces of equipment. In this blog we are going to outline why we choose to do certain exercises on the mat and the Pilates Reformer. The reformer can often be a scary contraption when a patient is using it for the first time. However it usually doesn’t take long for
- [What Is Gout?](https://bendandmend.com.au/news/physiotherapy/what-is-gout/) - Gout is a type of inflammatory arthritis which presents as painful inflammation in a joint. Tiny crystals form in the joints of the body as result of a build up of waste material called uric acid. Uric acid is excreted by the kidneys and builds up in the blood if it is not excreted fast enough or too much
- [Dancing To Keep Fit](https://bendandmend.com.au/news/sports-physiotherapy/dancing-to-keep-fit/) - I’ve talked in previous posts about dance being a great way to keep fit, but I thought it might be useful to outline some different types of dance classes and what each has to offer in terms of health and fitness. Zumba is a type of dance that has become more popular in the world
- [Why Are My Calves So Tight?](https://bendandmend.com.au/news/physiotherapy/why-are-my-calves-so-tight/) - If you have ever been to see a physio for ankle or foot problems you may have experienced the dreaded calf massage, or even some acupuncture needles in your calf. Calf massage can be uncomfortable and often painful. Patients often ask me..... why are my calves so tight?? Well, the answer is not as straightforward
- [Dry Needling, Acupuncture…What's the difference?](https://bendandmend.com.au/news/physiotherapy/dry-needling-acupuncture-whats-the-difference/) - Dry needling and acupuncture may use the same needles but the techniques are significantly different. Learn more about these two practices by clicking the link.
- [Traditional Chinese Medicine Acupuncture vs. Dry Needling: What is the difference?](https://bendandmend.com.au/news/physiotherapy/traditional-chinese-medicine-acupuncture-vs-dry-needling-what-is-the-difference/) - These days, many physiotherapists and other health practitioners are using dry needling as a form of treatment. So how does this differ from Traditional Chinese Medicine (TCM) acupuncture, and what can you expect when your physiotherapist wants to use dry needling as part of your treatment? In TCM, acupuncture is one of the many methods
- [What type of exercise should I be doing?](https://bendandmend.com.au/news/pilates/what-type-of-exercise-should-i-be-doing/) - A lot of patients ask me what type of exercise they should be doing to keep fit and healthy. Is swimming better than running? Should I be going to the gym? Will Pilates really benefit me? There are a few different components which make up a good exercise regime but probably the most important one
- [Does my foot look good in this?](https://bendandmend.com.au/news/physiotherapy/does-my-foot-look-good-in-this/) - Feet can be flat, arched or just plain funny looking...but do you have any idea of what your foot type is and what shoe is the right one for you to wear? If you're wearing the correct shoe, you are more likely to get the most out of your running and reduce the risk of
- [What is Neural Mobility and how is it affecting my flexibility?](https://bendandmend.com.au/news/physiotherapy/what-is-neural-mobility-and-how-is-it-affecting-my-flexibility/) - Neural mobility is an important aspect of flexibility, and may be what’s holding you back from improving your flexibility. Often that feeling of "tightness" or muscle tension we feel can actually be related to tension in our nerves (Neural Tension) rather than muscles. The nerves in our body or neural tissues are fixed at 5
- [Just What Is The Difference Between A Muscle, Tendon and Ligament?](https://bendandmend.com.au/news/physiotherapy/just-what-is-the-difference-between-a-muscle-tendon-and-ligament/) - These words are often discussed on the sports field, at the Physiotherapy clinic or over the water-cooler at the office: but just what is the difference between these structures and what is it that they actually do? To put it simply, a muscle is tissue that contracts. When a muscle contracts, force is produced which
- [Can You Stand On One Foot and Close Your Eyes?  Proprioception Retraining](https://bendandmend.com.au/news/physiotherapy/can-you-stand-on-one-foot-and-close-your-eyes/) - No, it's not some bizarre party trick! If you've ever sprained your ankle or had a knee injury, your Physio is likely to have made you do this at some stage during your treatment. The reason for this is to retrain your proprioception. So what does this mean and why is it important? Proprioception is
- [Travelling, A Real Pain!](https://bendandmend.com.au/news/physiotherapy/travelling-a-real-pain/) - With the holiday season coming up many of us (or at least the lucky ones) will be jet setting or travelling around the world. Unfortunately sitting for hours in cars, trains or on planes can often leave us feeling a bit worse for wear. Luckily, there are a handful of very simple exercises and tips
- [Mastitis](https://bendandmend.com.au/news/physiotherapy/mastitis/) - What is Mastitis? Mastitis is the inflammation of breast tissue, often caused by a blocked duct, that can lead to infection. It can be VERY painful and not a welcome issue for a new mum! Symptoms of Mastitis include: - Redness/soreness over an area of your breast - Fever - Flu like symptoms (feeling generally
- [4 Reasons Why Everyone Should Practise Yoga](https://bendandmend.com.au/news/physiotherapy/4-reasons-why-everyone-should-practice-yoga/) - Yoga is an ancient practice that began over 5000 years ago in India. Originally it was a practice developed to unite the mind and body. Nowadays there are many varying styles of yoga; bikram, power, hot, hatha, vinyasa, yin and the list goes on! All of these styles of yoga can help you find balance and
- [The Complications Of Cortisone Injections](https://bendandmend.com.au/news/physiotherapy/the-complications-of-cortisone-injections/) - Firstly what is a cortisone injection and how does it work? Cortisone is a steroid anti-inflammatory drug which is injected into areas of inflammation and pain (commonly tendons and joint spaces). Cortisone works to reduce inflammation more quickly than other forms of medication or inflammation management strategies. Cortisone injections aren't usually the first point of
- [As An Athlete Should You Use Ice On The Sidelines Before Returning To Play?](https://bendandmend.com.au/news/physiotherapy/as-an-athlete-should-you-use-ice-on-the-sidelines-before-returning-to-play/) - I previously worked with a rugby team and it wasn't too uncommon to have players ice problem areas, and back up between halves or different games, before going back on the field. Did it effect their performance? A systematic review was completed in 2011 and published in the Journal of Sports Medicine in 2012 which reviewed
- [Heat Packs And Ice Cubes  - Part 1](https://bendandmend.com.au/news/physiotherapy/heat-packs-and-ice-cubes-part-1/) - What is better: Shaken or Stirred? PC or Mac? Hot packs or Ice for an injury? Funnily enough the answer to all these questions is the same, but I’ll come back to that later. A lot of patients come into our clinic, particularly with spinal pain, and ask me what is better: hot or cold?
- [The Bilateral Breathing Debate For Swimmers](https://bendandmend.com.au/news/physiotherapy/the-bilateral-breathing-debate-for-swimmers/) - Most swimmers have a side that they are most comfortable breathing to. Bilateral breathing is swimming jargon for breathing to both sides and appears to be a very controversial topic in the swimming world. Bilateral breathing is thought to help develop a more symmetrical stroke. Some argue that many stroke flaws may develop when you
- [What are Shin Splints?](https://bendandmend.com.au/news/physiotherapy/what-are-shin-splints/) - Shin splints can be niggly, painful or enough to make you want to throw in the towel: but what are they exactly? “Shin splints” is a general term that describes any condition that creates pain down the middle or the side of your tibia (shin bone). They are caused by repetitive activities that put stress on the
- [Scoliosis of the Spine](https://bendandmend.com.au/news/pilates/scoliosis-of-the-spine/) - This week I wanted to focus on Spinal Scoliosis, as I speak to a lot of patients who have been diagnosed with scoliosis as an adolescent and want to know how this impacts their alignment, or whether they should be concerned even if they don’t have any symptoms. The prevalence of adolescent scoliosis is higher
- [Sacroiliac Joint (SIJ) Pain During Pregnancy](https://bendandmend.com.au/news/pilates/sij-pain-during-pregnancy/) - As discussed in my previous blog, one of the most common causes of pain in pregnancy is instability of the pelvis, which can lead to Sacroiliac Joint (SIJ) pain. This is often due to the hormone "relaxin" which is produced during pregnancy and "relaxes" the ligaments, resulting in more movement at the sacroiliac joints than
- [Plantar Fasciitis?? Just What Exactly Is It?](https://bendandmend.com.au/news/physiotherapy/plantar-fasciitis-just-what-exactly-is-it-2/) - Plantar Fasciitis means inflammation of the plantar fascia, the thick connective tissue which runs underneath the foot and supports the arch. It starts at the tuberosity of the calcaneus (heel bone) and attaches into the heads of the metatarsal bones (at the ball of the foot). Although the injury is often called Plantar Fasciitis ("-itis" meaning that there is an
- [What is Gilmore’s Groin?](https://bendandmend.com.au/news/pilates/what-is-gilmore’s-groin/) - I recently had a patient who had many years ago received groin surgery for “Gilmore’s Groin”, ironically from the man it was named after (yes, he’s still alive and working). The man behind the name turns out to be Dr. Jerry Gilmore, London Groin and Hernia surgeon. First identified in 1980, Gilmore's Groin can be
- [Pilates: Not Just For Skirts](https://bendandmend.com.au/news/pilates/pilates-not-just-for-skirts/) - When someone mentions Pilates as a form of exercise, often it is associated with females and, in particular, dancers. Well, as a proud Pilates exponent and instructor, I can tell you that I should’ve been doing this back when I was playing rugby against 120 kilo Samoans. Overall strength and flexibility What Pilates does (and,
- [Hello and Welcome!](https://bendandmend.com.au/news/pilates/hello-and-welcome/) - Hello and welcome to Bend + Mend’s new website. Formerly known as Martin Place Physiotherapy & Pilates, we have changed our name to Bend + Mend and are now excited to launch our new website. We hope you like our new name, logo and the orange colour which you might notice more on our website
- [Snow Sports: Pre-Season Training Part II](https://bendandmend.com.au/news/physiotherapy/snow-sports-–-pre-season-training-2/) - The cooler weather has well and truly reached us here in Sydney, winter is on its way! If you haven't already done so, it's not too late to start some pre-season training for skiing or snowboarding. Check out our previous blog for some tips on how to get started. By now, you will be beginning
- [How Will Pilates Help My Dancing?](https://bendandmend.com.au/news/pilates/how-will-pilates-help-my-dancing/) - The popularity of Pilates has grown significantly in recent years, both for strengthening and toning as well as for rehabilitation of injuries. In the dance world, however, Pilates has long been an adjunct to training since Joseph Pilates moved to New York in the 1920’s and set up a Pilates studio in close proximity to
- [Like A Polaroid Picture.....Shake It!](https://bendandmend.com.au/news/physiotherapy/like-a-polaroid-picture-shake-it/) - So it’s 5am, you’re up early to catch a bit of Aerobics OzStyle, and you catch one of those infomercials beforehand. You know the ones: the next exercise fad, with dubious claims of ‘core strength’ and ‘whole-body workout’; the product only to be proven obsolete a week or two later, by a new fad likely
- [Snow Sports: Pre-Season Training Part I](https://bendandmend.com.au/news/physiotherapy/snow-sports-–-pre-season-training/) - The Ski Season is fast approaching! If you're anything like me, the cooler weather gives you something to smile about as you anticipate cruising down the mountain at top speed on your skis or snowboard. So whether you're a weekend warrior, planning a ski week or going to do a full snow season, getting into
- [Getting Back Into Dance...](https://bendandmend.com.au/news/physiotherapy/getting-back-into-dance/) - Ever felt like you might want to get back into those dance classes but don’t know where to start? Chances are, if you danced when you were younger, you still really miss it but might not have the confidence to start again! Apart from the confidence factor, you might be worried that you have lost
- [Kinesio What?](https://bendandmend.com.au/news/physiotherapy/kinesio-what/) - Have you seen professional sports players wearing brightly coloured tape and wondered what it was? No – it’s not a fashion statement! Designed in Japan in 1973, Kinesio taping facilitates muscle function so you can exercise more effectively with reduced pain levels through skin stimulation. Does it work? Kenzo Kase (the inventor) designed the tape
- [Tips To Increase Your Incidental Activity](https://bendandmend.com.au/news/physiotherapy/tips-to-increase-your-incidental-activity/) - With our busy city schedules it can be difficult to find time to hit the gym or head out for a run, so unfortunately exercise often gets put in the ‘too hard basket’. Below are some helpful tips on ways to increase your incidental activity that won’t dramatically impact your normal routine. Because ultimately, any
- [What To expect From A Bend + Mend Workplace Ergonomic Assessment](https://bendandmend.com.au/news/physiotherapy/what-to-expect-from-a-bend-mend-workplace-ergonomic-assessment/) - For over 15 years Bend + Mend have been performing Ergonomic Workplace Assessments for businesses and individuals throughout the Sydney CBD and surrounding suburbs. Given our comprehensive understanding of musculoskeletal injuries and our central practice locations we see hundreds of workers suffering from injuries that are partly or wholly attributed to poor posture or incorrect
- [Is My Mouse Causing My Shoulder And Wrist Pain?](https://bendandmend.com.au/news/physiotherapy/is-my-mouse-causing-my-shoulder-and-wrist-pain/) - Workers spend approximately one to two thirds of their computer usage time using a mouse. For this reason, a correct set up is imperative in managing and preventing injury. As with the keyboard set-up, setting up a correct mouse position is simple, but often overlooked. How to set up your mouse correctly: Mouse Size: Every
- [Is My Keyboard Causing My Neck And Arm Pain?](https://bendandmend.com.au/news/physiotherapy/is-my-keyboard-causing-my-neck-and-arm-pain/) - Did you know that the correct placement of your keyboard can help reduce neck and arm symptoms and disorders? (Kroemer & Grandjean, 1997). Having a good workplace set-up is vital in managing workplace injuries and it can also help prevent them from occurring. Setting your keyboard up correctly is quite simple, but many of us
- [Bend + Mend Circular Quay Opening In March 2019!](https://bendandmend.com.au/news/physiotherapy/bend-mend-circular-quay-opening-in-march-2019/) - We are excited to announce the opening of our new Bend + Mend clinic in Circular Quay. The doors open in March for both Physiotherapy and Pilates services. Our Principal Physiotherapist at Bend + Mend Circular Quay, Ben, brings advanced clinical knowledge and manual therapy skills having completed a Master of Musculoskeletal Physiotherapy last year.
- [Foam Roller....Dreaded But Effective!](https://bendandmend.com.au/news/physiotherapy/foam-roller/) - You may have heard about, seen or even experienced a love/hate relationship with a foam roller. So, what is a foam roller? A foam roller is a piece of equipment that is used to release tight tissue (myofascial release). It can be used on many muscles and areas including the iliotibial band (ITB), buttock, adductors, quadriceps, hip
- [Congratulations!  You’re Pregnant!](https://bendandmend.com.au/news/physiotherapy/congratulations-you’re-pregnant/) - Your body is about to go through some major changes and this exciting time can unfortunately sometimes be associated with significant pain. It is estimated around 1 in 4 women suffer from some form of back pain during pregnancy. One of the most common causes of pain during pregnancy is instability of the joints that
- [Patient Of The Month For August](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-august-3/) - Katie is our Patient of the month for August. She has been exercising every single day for 1 year. Now that's committed! From Katie: “I absolutely love my fitness journey. I am grateful and extremely proud that I made the decision to challenge myself to work out at the gym every day to embed it
- [The Two Most Common Mistakes When Squatting](https://bendandmend.com.au/news/physiotherapy/the-two-most-common-mistakes-when-squatting/) - Squatting is one of the best whole body functional movements that works virtually every muscle. You know this because gym junkies, “instagram guru’s”, exercise physiologists, personal trainers and physiotherapists alike have been singing the benefits of this all encompassing compound movement for years. If you’re reading this blog we don’t need to sell it to
- [How Can I Improve My Balance?](https://bendandmend.com.au/news/pilates/how-can-i-improve-my-balance/) - Many of us spend a lot of time training strength, endurance, flexibility or our fitness. However training our balance is often something we overlook. People often assume that balance is something that you’re simply born with or not. However balance is trainable just like strength. Improving your balance also has many benefits including - Reducing the
- [What Is A Bruise?](https://bendandmend.com.au/news/physiotherapy/what-is-a-bruise/) - You’ve been experiencing these colourful splotches since you were that over-excited kid in the sand pit all those years ago, but what actually is a bruise? A bruise results from trauma to small blood vessels in your body called capillaries. The impact causes these capillaries to break and the blood they carry to be leaked
- [The Best Warm-Up Exercises To Prevent Soccer Injuries](https://bendandmend.com.au/news/physiotherapy/the-best-warm-up-exercises-to-prevent-soccer-injuries/) - Most soccer players know that they can’t start a soccer game cold. Warm-ups are essential to preventing injury and playing your best game on the field. But what are the best exercises to do before a soccer game? How do you know specifically what drills and exercises are going to help prevent injuries? Over the
- [Best Treatment For Gluteal Tendinopathy](https://bendandmend.com.au/news/physiotherapy/best-treatment-for-gluteal-tendinopathy/) - Gluteal Tendinopathy is a condition that causes pain over the outside of your hip. Previously thought to be caused by inflammation from the tendons we now know that it is primarily caused by degeneration of your gluteal tendons most often due to repetitive overloading, or, when the load being applied to the tendon is too great for
- [Free Weights Versus Machine Weights](https://bendandmend.com.au/news/physiotherapy/free-weights-versus-machine-weights/) - As a Physio I’m often asked which one is better: free weights or machine weights? The answer invariably depends on your fitness goals and your level of gym experience. However, with a few caveats, I would say that free weights trumps machine weights overall. Here’s why. For the majority of people, the three main advantages
- [Everything You Ever Wanted To Know About Your Biceps](https://bendandmend.com.au/news/physiotherapy/everything-you-ever-wanted-to-know-about-your-biceps/) - Summer is fast approaching and, as the adage goes...Sun’s out, guns out. Your biceps are an important feature in any body-building physique and men especially have been fascinated with their biceps for thousands of years (see all ancient Greek statues ever built). But what exactly is this all important muscle and what is it’s functional
- [Top Three Cardio Exercises With A Lower Limb Injury](https://bendandmend.com.au/news/physiotherapy/top-three-cardio-exercises-with-a-lower-limb-injury/) - If you have an injury to your leg it can be really frustrating not being able to exercise the way you want to. If you have an ankle, knee or hip joint or muscle injury, it can seem like all your regular cardio workouts are off the table. And there’s good reason for this as
- [Do I Need To X-Ray My Foot?](https://bendandmend.com.au/news/physiotherapy/do-i-need-to-x-ray-my-foot/) - “My foot is sore and difficult to walk on, should get an x-ray?” I can’t count the amount of times I’ve had this question as a whether it’s at the clinic or friends asking over dinner or at the pub. Foot pain is really frustrating because it’s easily aggravated by your everyday activities. But on
- [The Two Best Hamstring Strengthening Exercises](https://bendandmend.com.au/news/physiotherapy/the-two-best-hamstring-strengthening-exercises/) - Hamstring strains are the most common sporting injury ever period. If you’re recovering from a strain or your hamstring feels a bit dodgy then depending on your stage of rehab you will need to strengthen it before getting back to your chosen sport. Here’s two great exercises to get you your hamstring firing again. The
- [Patient Of The Month For November](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-november-2/) - Our patient of the month for November is the lovey Alex who is about to head off into the new world of motherhood! From Alex "Bend and Mend have been my wonderful 'physio family' for the past 16 months. I first attended feeling quite helpless with recurring headaches and ongoing neck/back issues, and was met with a knowledgeable, supportive
- [Patient Of The Month For December](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-december/) - Our patient of the month for December is someone we have been wanting to post about for a while. Rod Barlow has been a patient of Bend + Mend since the very start (and even saw Fiona and Kellie before they were Bend + Menders!). He is always a pleasure to have in the clinic
- [Patient Of The Month For November](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-november-3/) - Our stand-out Patient of the month for November is Rowan Fisher who first presented to Bend + Mend back in 2007. From Fiona: "The lovely Rowan presented to Bend + Mend way back in 2007 with lower back pain and issues with his right leg. He was, and still is, an avid cyclist and skier!
- [Pilates Class Of The Month!](https://bendandmend.com.au/news/pilates/phoebes-pilates-class-of-the-month/) - This month we acknowledge our fabulous Wednesday 1.30pm Pilates Class Of The Month! From Our Physio: "I have chosen my Wednesday 1.30pm Pilates class for Pilates Class of the Month for June! Nick, David, Liz and Bruce are dedicated to their Pilates and this is reflected in their consistent class attendance! Now veterans of the Bend
- [Patient Of The Month For December](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-december-2/) - Our Patient of the Month for December is Lynn Muirhead, one of Bend + Mend's most loyal clients! From Fiona: "My relationship with Lynn has been longer than my relationship with my husband!! She has been one of our longest standing clients and our goal has been to keep her moving so she can keep
- [Patient Of The Month For June](https://bendandmend.com.au/news/pilates/patient-of-the-month-for-june/) - We congratulate this month's Patient of the Month: Kevin Kinsella, a dedicated AFL fan and, thanks to his Physio, now a dedicated Pilates fan! From Kevin “Physio , Chiro, Osteoporosis, Yoga or Pilates. I'll try anything to get my body moving freely again. I asked my doctor if there was a pill to get me back in
- [Patient Of The Month For July](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-july-2/) - Our Bend + Mend Patient of the Month for July is Julia Toomey who came to us after a skiing accident and is now ready for the slopes again! Well-done Julia! From Julia: "I hobbled my way in to Bend and Mend in a huge leg brace last year in July to meet Emma for
- [5 Tips To Prepare Yourself For Soft Sand Running](https://bendandmend.com.au/news/physiotherapy/5-tips-to-prepare-yourself-for-soft-sand-running/) - Soft sand running is probably my choice of exercise when it comes to cardio training, whether it's in the form of sprints or long distance running. Apart from being an efficient way to workout, it's free, great for the mind, provides a stunning view to accompany it, as well as a hard earned swim at the end of it!
- [Patient Of The Month For March](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-march-2/) - Our Patient of the month for March is Katherine Gobbi who is about to take on a challenge in Nepal. From Katherine: "Thank you Bonnie and Bend + Mend for being awarded Patient of the Month! When I started with Bend + Mend I was reliably informed (by all of my friends) that my now
- [Patient Of The Month For March](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-march-3/) - Our Bend + Mend Patient of the month for March is the always energetic Angus! From Our Physio: Angus has been coming to Bend + Mend since 2008 for few different injuries. Most recently he returned with an unhappy low back which was limiting his ability to keep active. He is a keen cyclist and
- [Patient Of The Month For August](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-august-2/) - Our Bend + Mend patient of the month for August is the dedicated Peter Ross! From Peter: "I'd never been a fan of Pilates or going to gyms. I've always thought you were better off getting exercise by doing something productive. What I found was I kept injuring myself (trying to be productive) because my
- [Patient Of The Month](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month/) - Congratulations to our Patient of the Month for June - Stuart Raynes. From Libby: "Stuart's been a diligent Pilates devotee at our clinic since 2010, I think he's been lucky enough to do Pilates with all of our Physios, or they've been lucky to have him in their class. He first came to Bend +
- [De Quervain’s Tenosynovitis](https://bendandmend.com.au/news/physiotherapy/de-quervains-tenosynovitis/) - Anatomy: The two main tendons of your thumb, EPB and APL, run closely together at the base of your thumb. These tendons are surrounds by a soft tissue called synovium and are then encased in a tendon sheath. ‘Tenosynovitis’ is swelling or inflammation of the tendon and synovium causing increased friction on the sheath, resulting
- [How Will Pilates Help My Incontinence?](https://bendandmend.com.au/news/pilates/how-will-pilates-help-my-incontinence/) - Don’t let your bladder get in the way of doing the things you love and don’t succumb to incontinence pads for the rest of your life!! Exercise does not have to be out of the question if you are experiencing any leakage or prolapse symptoms. However, it might be best to avoid higher impact exercise
- [5 Extra 'Arm Day' Exercises](https://bendandmend.com.au/news/physiotherapy/5-extra-arm-day-exercises/) - Arm day, leg day, arm day, arm day again…sound familiar? Summer is coming and we know it’s important to keep the shoulder muscles rippling…but what about the muscles we don’t see? The shoulder is a complex joint; it contains many other small muscles that all need to fire in sequence for optimal function! The smaller
- [AC Shoulder Joint Injury](https://bendandmend.com.au/news/physiotherapy/ac-shoulder-joint-injury/) - The acromoiclavicular (AC) joint is located at the top of your shoulder between the collarbone and your shoulder blade. This joint plays an important role in allowing overhead arm movements and arm movements across the body. The AC joint helps transmit forces from the arm to the body when doing lifting, pushing and pulling type activities. When the
- [Does Your iPad Cause “Tablet-Neck”?](https://bendandmend.com.au/news/physiotherapy/does-your-ipad-cause-tablet-neck/) - Portable technologies such as ipads/tablets have become an indispensable part of our daily lives. Recent ergonomic research highlights a link between increased head and neck flexion (looking down!) and neck pain. Studies have shown that frequent tablet users tend to hold their head and neck in a flexed position (much more than that of desktop
- [Top Golf Training Tips](https://bendandmend.com.au/news/physiotherapy/top-golf-training-tips/) - Have you ever wondered why your golf swing is inconsistent, or why your effort on technique just isn’t equating to improvements on your scorecard? Of course, having some one to one coaching will assist you greatly in achieving improvements but I am going to outline a few things to regularly do to keep your body
- [The Injury To Watch Out For In The Wrist](https://bendandmend.com.au/news/physiotherapy/the-injury-to-watch-out-for-in-the-wrist/) - The scaphoid is a small carpal bone located in the wrist just near the base of your thumb. It's frequently fractured by falling onto an outstretched hand with your body weight behind it; quite a common injury in snowboarders, skateboarders and in older populations who are more prone to falls. Due to the small size of the bone
- [The Book Opener](https://bendandmend.com.au/news/pilates/the-book-opener/) - If you attend our Physio-led Pilates classes you have probably heard one of us referring to the "Book Opener" during class. This is an exercise we often recommend people use, both during their Pilates class and at home, to provide some movement to their thoracic spine and shoulders. With both our clinics located in Sydney's
- [What Is A Baker's Cyst?](https://bendandmend.com.au/news/physiotherapy/what-is-a-bakers-cyst/) - A common condition you may have heard of is a Baker's cyst. Just behind your knee near the top of your calf muscles is a bursa. A Baker's cyst (aka popliteal cyst) is swelling behind the knee caused by an abnormal increase in the fluid inside this bursa. Symptoms of a Baker's cyst can include: pronounced
- [Is It Ok To Exercise Throughout My Pregnancy?](https://bendandmend.com.au/news/pilates/is-it-ok-to-exercise-throughout-my-pregnancy/) - Different medical professionals can often give conflicting advise on what exercise is ok, and what is not ok, during pregnancy. This can get very confusing when you are trying to do the right thing for both you and your baby. Let's clear this up! The American College of Obstetricians and Gynaecologists made major changes to
- [Stretching Reduces the Risk of Injuries: Fact or Fiction?](https://bendandmend.com.au/news/physiotherapy/stretching-reduces-the-risk-of-injuries-fact-or-fiction/) - In the past, stretching was considered to be an important part of any training regime to help reduce the risk of injury. But was it all in vain? In recent years, the amount of studies looking into the evidence behind the effectiveness of stretching has steadily increased. Here's a summary of an article that aims
- [More Than Just A Headache](https://bendandmend.com.au/news/physiotherapy/more-than-just-a-headache/) - If you’ve ever had a headache then you’ll understand how debilitating they can be. Most people have suffered from the Saturday morning self-induced, alcohol-related headache. But what about waking with a headache that wasn’t related to alcohol? That won’t respond to painkillers? That means you have to take the day off work because you can’t
- [Headaches – A Pain In The Neck!](https://bendandmend.com.au/news/physiotherapy/headaches-–-they-can-be-a-pain-in-the-neck/) - Headaches are a particularly commonly occurring problem we see as Physios here at Bend + Mend, and it can be sometimes hard for the suffering individual to understand why they have a headache, and, if and why a Physiotherapist can help. There are two general types of musculoskeletal (read: bones, joints, muscles) related headaches, and
- [Get Back On Your Feet After A Car Accident](https://bendandmend.com.au/news/physiotherapy/get-back-on-your-feet-after-a-car-accident/) - There is nothing worse than being in pain following a car accident. After all, the damage to your car is pain enough; suffering from aches and pains in your body as well is like double the punishment. Taking an active role in your recovery can help reduce the amount of suffering time. The Physio's here at
- [The Unconquered – The Invictus Games 2018](https://bendandmend.com.au/news/physiotherapy/the-unconquered-the-invictus-games-2018/) - With Price Harry and Meaghan Markle arriving in Sydney, as well seeing advertising all over the city, you’ve probably heard that the Invictus Games are about to start! So, what is it? The Invictus Games is an international multi-sport event in which wounded, injured or sick armed services personnel and their associated veterans compete. This
- [Running: Get Assessed!](https://bendandmend.com.au/news/physiotherapy/running-get-assessed/) - Running. A much-loved activity for many of you. As summer slips away, the running season approaches. Hair is clipped back, lightweight fabrics are purchased and sock pairs are once again brought back together. Unfortunately, along with the increasing mileage for some of you comes the increase in injuries. There are a number of common running
- [Our Pilates Blogs Voted #24 in the World!](https://bendandmend.com.au/news/pilates/our-pilates-blogs-voted-24-in-the-world/) - What an achievement! We are excited to announce that our Blogs have once again been named amongst the best in the world! This time it’s our Pilates Blogs on show. They have been named in the top 75 worldwide. We have been ranked 24th in the world and 3rd in the whole of Australia (being
- [The Lateral Ankle Sprain](https://bendandmend.com.au/news/physiotherapy/the-lateral-ankle-sprain/) - The lateral ankle sprain is the most common sporting injury experienced, accounting for 15-20% of ALL sports injuries. Approximately 50% of all soccer players will have experienced at least one ankle sprain. Having said that, many people also experience these injuries off the sporting field, sometimes just by stepping off a curb. What is a
- [The 5 Phases Of Injury Grief](https://bendandmend.com.au/news/physiotherapy/the-5-phases-of-injury-grief/) - And how to handle the emotional stress of injury and get back on that horse ASAP! Injury, no matter how big or small, can impact your daily lives in more ways than just making you a little less mobile or active! Injury can have an emotional impact on your life. The stress of not being able
- [Four Benefits Of Trail Running](https://bendandmend.com.au/news/physiotherapy/four-benefits-of-trail-running/) - Trail running differs from normal running as it incorporates off-road running along trails/tracks through the bush, mountains, countryside and beaches. 1. It works more muscles than normal running - As a result of the different terrain, trail running pushes your body to not only engage your core muscles for increased stability but also increases the stress on your
- [What Is Turf Toe?](https://bendandmend.com.au/news/physiotherapy/what-is-turf-toe/) - Another common injury among the footballers and rugby players out there is turf toe. Turf toe is caused by damage to the main joint of the big toe from it bending back too far (hyperextension injury). It's quite prevalent amongst footballers and rugby players who play on rigid surfaces, however it can also affect other athletes
- [Understand the Scan](https://bendandmend.com.au/news/physiotherapy/understand-the-scan/) - Today there are several different types of scans available for us to request and use as clinicians. Patients can often get confused about the difference between these types of scans, or why one is chosen over another. If you've had an acute (new) injury and have consulted your GP, they may have sent you for
- [Eccentric Nordics: Hamstring Strengthening Exercises Fit For A Viking](https://bendandmend.com.au/news/physiotherapy/hamstring-strengthening-eccentric-nordics/) - When you hear the term "eccentric Nordic hamstring strengthening exercises", you could be forgiven if the image of a rough looking Viking in a leather tunic and a bull-horned helmet doing dead-lifts struck you; but no, there may be more to their thunder thighs than that. Eccentrically-loaded muscle exercises form tension through a muscle while
- [For All Dancers...Why is a Musculoskeletal Dance Assessment Necessary?](https://bendandmend.com.au/news/physiotherapy/for-all-dancers-why-is-a-musculoskeletal-dance-assessment-necessary/) - A dance assessment or dance screening can be used both to identify a dancer's strengths and weaknesses and to correct any biomechanical faults which may help with the prevention of injury. A Physiotherapist is qualified to assess your flexibility and core strength, as well as pick up on any anatomical variations that you may have
- [Different Types Of Pull-Ups](https://bendandmend.com.au/news/physiotherapy/different-types-of-pull-ups/) - What are Pull-Ups? Are they safe? Are you ready for them? Pull ups, kip ups, butterflies, muscle ups, what actually are these and are you ready to perform them safely? There are several different types of pull-ups that have become increasingly popular in recent years due to the ever-growing following and enthusiasm for functional training or
- [Mobile Phone Elbow](https://bendandmend.com.au/news/physiotherapy/mobile-phone-elbow/) - Walk down the street and what do you see? Phones, phones, phones everywhere. We live in a world of mobile communication and along with that comes problems related to using our mobile phones so often. Besides the obvious issues such as using your phone at the dinner table, or listening to the loud mobile phone talkers on the
- [Quick and Effective Golf Warm Up](https://bendandmend.com.au/news/pilates/quick-and-effective-golf-warm-up/) - In golf, first contact of the day is so important for the mental game to ensure that the score card stays to a minimum. Did you know that an appropriate warm up can place your body in its optimal state to ensure an optimal tee off? Now we may all be guilty of (not so)
- [Stairway To Health](https://bendandmend.com.au/news/physiotherapy/stairway-to-health/) - I'm a big fan of stair training, it can be quite challenging but it's an excellent workout with great benefits. Stair training can be as easy or as difficult as you make it, even if you're not particularly crazy about running, walking stairs can help you achieve numerous health benefits. Depending on what your training goals are it
- [Placebo Effect:  Friend or Foe?](https://bendandmend.com.au/news/physiotherapy/placebo-effect-friend-or-foe/) - Just seeing someone for your pain can make you better before they even lay their hands on you. If you have two identical pills and one is priced higher the higher priced pill will have a bigger effect. The placebo effect is the phenomenon whereby the ritual of an intervention, rather than the intervention itself,
- [Maybe Nadal Needed A Little More Sleep...](https://bendandmend.com.au/news/physiotherapy/maybe-nadal-needed-a-little-more-sleep/) - After staying up late to watch the Australian Open Mens Final last night, I decided to write a blog about sleep. I dedicate this one to the weekend warriors and the lunchtime legends that I typically see in the clinic post injury. Patients will often report a post run/match stretch, beer and if your lucky
- [Heat Packs and Ice Cubes - Part 2](https://bendandmend.com.au/news/physiotherapy/heat-packs-and-ice-cubes-part-2/) - I started a discussion last week about the use of heat versus ice/cold, and presented the effects of ice (cryotherapy) and examples of when and when not to use it: (Heat Packs and Ice Cubes - Part 1). Today I want to continue that discussion in regard to the application of heat - how it works,
- [Hot-Desking – Is It As Good As People Say?](https://bendandmend.com.au/news/physiotherapy/hot-desking-is-it-as-good-as-people-say/) - Hot-desking and agile work spaces are a current trend sweeping the business sector, especially in Sydney's CBD. Many large companies have embraced this design in the aim to reduce costs and improve staff productivity. However, over the last few years there has been scrutiny into the actual benefits of this trend and whether or not
- [The Health Risk of Heels](https://bendandmend.com.au/news/physiotherapy/the-health-risk-of-heels/) - Surprisingly, I don't often get asked by my female patients about the effect that wearing high heels can have on your feet and lower legs. Perhaps this is because it is common knowledge that high heels are not what a physio would recommend, nor are they comfortable to wear, so they must be bad, right?
- [Carpal Tunnel Syndrome in Pregnancy](https://bendandmend.com.au/news/pilates/carpal-tunnel-syndrome-in-pregnancy/) - Carpal Tunnel Syndrome is a disorder of the hand where the main nerve that runs through the wrist (the median nerve) becomes compressed. The ‘tunnel’ refers to the space at the front of the wrist where the median nerve passes through along with the tendons that flex the fingers and thumb. Carpal tunnel during pregnancy
- [High Ankle Sprains](https://bendandmend.com.au/news/physiotherapy/high-ankle-sprains/) - High ankle sprains involve the injury to the ligaments that are located just above your ankle joint, opposed to the more common lower ankle sprain that occurs to the ligaments on the outside of your ankle. These ligaments connect your shin bone (tibia) to the outer ankle/leg bone (fibula). The connective tissue connecting this joint together is known as your syndesmosis. The syndesmosis
- [Headaches – What Are Your Symptoms?](https://bendandmend.com.au/news/spinal-physiotherapy/headaches-–-what-are-your-symptoms/) - Headaches are one of the most common forms of ‘illness’ in Australia. Although there are many different types of headache, the symptoms are often very similar which can make diagnosis and treatment tricky. People will often resort to using painkillers to treat the symptoms, when what they really need is a proper assessment and treatment
- [CrossFit: How Risky Is It And How Do We Prevent CrossFit Injury?](https://bendandmend.com.au/news/physiotherapy/crossfit-how-risky-is-it-and-how-do-we-prevent-crossfit-injury/) - CrossFit is a type of exercise where the programs involve constant variability of high-intensity functional movements with the goal of optimising physical proficiency across a number of domains including: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. While all exercise and sport can create injury, it seems that CrossFit
- [The How To Of Handstands And Handstand Push Ups](https://bendandmend.com.au/news/physiotherapy/the-how-to-of-handstands-and-handstand-push-ups/) - Handstands are a very unnatural movement and are rarely performed except in the CrossFit and gymnastics realms. The main goal is to have enough strength in the shoulders to do a freestanding handstand and of course a free-stand handstand push up. BUT this takes a lot practice with the right amount of strength, stability and
- [Golfer's Elbow](https://bendandmend.com.au/news/physiotherapy/golfers-elbow/) - If you’ve just read our previous blog on tennis elbow and decided to pick up the golf clubs instead of a racquet, there are a few things to think about first. Golfer’s elbow is a similar condition to tennis elbow that occurs on the opposite side of the joint. The muscles located in the anterior part
- [Finger Injuries in Climbers](https://bendandmend.com.au/news/physiotherapy/finger-injuries-in-climbers/) - Finger injuries are one of the most common injuries sustained by climbers, due to the huge forces required to pull the body weight up. After spending much time in the climbing community and treating many climbers, I am all too aware of the impact a 'minor' finger injury can have on your training and climbing
- [Common Snow Sport Injuries](https://bendandmend.com.au/news/physiotherapy/common-snow-sport-injuries/) - There are really only three things to learn in skiing: how to put on your skis, how to slide downhill, and how to walk along the hospital corridor. ~Lord Mancroft, A Chinaman in the Bath, 1974 In my previous blog, I introduced some exercises to get you ready for the upcoming snow season, to help develop
- [Anti-Inflammatory Medication… Should or Shouldn’t I Take It?](https://bendandmend.com.au/news/physiotherapy/anti-inflammatory-medication-should-or-shouldnt-i-take-it/) - As physios we quite often get asked this question. The short answer is - it depends on the type of injury. As a general rule I would say if you have JUST strained a muscle or a joint, such as the ankle or knee, and it is sore and swollen DON’T take anti-inflammatory medication. You
- [Five Top Winter Activities To Stay Fit](https://bendandmend.com.au/news/physiotherapy/five-top-winter-activities-to-stay-fit/) - 1. Ice skating Apart from being a fun and social activity, it's a great form of exercise that challenges your balance working your core muscles, as well as a form of lower limb strengthening. Be careful if it's your first time! A couple of places in Sydney that have ice skating on offer include: - The Ice
- [10 Tips to Stop Back Pain](https://bendandmend.com.au/news/physiotherapy/10-tips-to-stop-back-pain/) - 1. Regular exercise. Exercise helps to keep your muscles and joints moving to avoid feeling stiff. It strengthens your muscles to support your bones and reduce the strain on your back with everyday activities. Make sure you have someone check your technique before lifting weights or doing new forms of exercise. 2. Stretching after exercise.
- [How To Avoid Aggravating Your Back Or Neck During The World Cup!](https://bendandmend.com.au/news/physiotherapy/how-to-avoid-aggravating-your-back-or-neck-during-the-world-cup/) - With the extravaganza of the World Cup upon us many of us are spending hours glued to our phones, TVs or ipads. I’m sure you are aware/have felt, that staying in the one position for long periods can often exacerbate your neck or back pain. As much as we love watching our Aussies and world-class
- [Christmas Gift Ideas For Better Posture](https://bendandmend.com.au/news/pilates/christmas-gift-ideas-for-better-posture/) - Christmas is just around the corner, which means trying to think of thoughtful and specials gifts for our loved ones. Below are a few out of the box and practical gifts for those who want to improve their posture, plus a few simple exercises! Foam Roller: Overhead Shoulder Series https://youtu.be/WSJeVCX4ElQ Lying on your foam roller,
- [Top Tips For Spring-Cleaning](https://bendandmend.com.au/news/physiotherapy/top-tips-for-spring-cleaning/) - The mornings are starting to get lighter and the days are getting longer which means spring is on its way! Looking around the house I know it’s nearly time for my annual spring clean. Which means de-cluttering, steam-cleaning floors, thorough scrubbing and mopping as well as getting into the garden. Unfortunately heavy lifting, scrubbing and
- [Standing Ergonomics](https://bendandmend.com.au/news/physiotherapy/standing-ergonomics/) - With most city-based offices moving towards agile work stations, employees are required to change desks daily and adjust their chair/desks accordingly. Unfortunately, when I ask my patients who have a sit to stand desk “Do you use it?” they often respond “No, I don’t know how to use it” or “I just forget”. The average
- [Patient Of The Month for September](https://bendandmend.com.au/news/pilates/patient-of-the-month-for-september/) - Our Bend + Mend Patient of the month for September is Jenny Rapson! Jenny says: As someone who has inherited the arthritis gene resulting in hip replacements and spinal fusions I have found my Pilates sessions with Bonnie extremely beneficial. I have been able to maintain full mobility and notice I have increased muscle strength.
- [Patient Of The Month For May](https://bendandmend.com.au/news/pilates/patient-of-the-month-for-may/) - Our Bend + Mend Patient of the Month for May is Russell! Check out Russell on the Trapeze table doing one of our more advanced Pilates exercises. He has great technique! https://youtu.be/4WiQrvhnOlQ From Russell: "I first started with Bend + Mend in April 2011 on the recommendation of a sports doctor who diagnosed a degenerative L5/S1 disc
- [Patient Of The Month For September](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-september-2/) - Our patient of the month for September has worked extremely hard after surgery to get where he is today: Congratulations Tom! From Campbell: "Tom presented post operatively following an ACL reconstruction as well as having torn cartilage and an MCL tear which he injured playing soccer earlier in the year. Tom has taken to rehabilitating
- [Patient Of The Month For February](https://bendandmend.com.au/news/pilates/patient-of-the-month-for-february/) - Our patient of the month for February is Graham Pearson, who has set himself the amazing challenge of completing 21 half marathon events by the end of 2017! He is doing this to support the Sydney Children's Hospital Foundation to improve the quality of life for seriously ill children. We think most people would agree he is
- [Three Exercises To Get Your Gluts Firing](https://bendandmend.com.au/news/pilates/three-exercises-to-get-your-gluts-firing/) - As a Physio one of the most common areas of muscle weakness we see are in the gluteal muscles, whether they're weak or inactive we spend quite some time re-training proper glut activation with a lot of our patients. Even in some of our fittest patients, they can have issues activating their gluts properly. The two most
- [Pilates Class of the Month for January 2016!](https://bendandmend.com.au/news/pilates/pilates-class-of-the-month-for-january-2016/) - Kellie’s Tuesday 7.30am Pilates class have been selected for Pilates Class of the Month for January! You may ask why this particular class deserves such accolades in the New Year? Well, Marie, Martin and Nurul together have a great track record of consistent class attendance bright and early on Tuesday mornings (albeit running a little
- [Patient Of The Month For October](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-october/) - Our patient of the month this month truly deserves some recognition. Karine has been attending Pilates classes with us here at Bend + Mend since 2013. Karine says "I have been a patient since I have moved in Sydney. I have seen two different locations and I have had at least 8 Physio teachers ... All
- [Patient Of The Month For August](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-august/) - This months Patient of the month is the lovely Virginia Percival. Her determination to succeed in her knee rehabilitation has inspired us all! From Virginia: My experience at Bend + Mend over the last year has been nothing but welcoming and professional. From the time I entered through the doors of Bend + Mend for
- [Bend + Mend Scholarship Winner!](https://bendandmend.com.au/news/physiotherapy/bend-mend-scholarship-winner/) - Here at Bend + Mend, we are very proud to be able to offer a Scholarship programme for students of Physiotherapy and Exercise Physiology. The Bend + Mend Musculoskeletal Injury Management Scholarship for 2016 went to Chelsea from the University of Sydney! From Chelsea: I would like to take this opportunity to thank Bend +
- [Patient Of The Month For July](https://bendandmend.com.au/news/pilates/patient-of-the-month-for-july/) - Our July Bend + Mend Patient of the month, Nancy Hsu, recently conquered an impressive 4 day Inca Trek. From Nancy: Once I got over the excitement of booking (and paying) for my first South America trip, including a 4 day Inca trek, I had to turn my mind to getting ready for the hike of Inca
- [Patient of the Month for April](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-april/) - Our Bend + Mend Patient of the Month for April is the lovely golf-loving Robyn Smith. From Robyn: "I have always had a goal of being on a single figures handicap for golf before I was "too old" unfortunately a back issue caused by too many hours sitting at a desk really restricted my movement and therefore
- [Bend + Mend Musculoskeletal Injury Management Scholarship](https://bendandmend.com.au/news/pilates/bend-mend-musculoskeletal-injury-management-scholarship/) - Scholarship Details Scholarship: $1,000* Status: Currently Open Closing date: 2/4/2016 Submit your applications to: james@bendandmend.com.au About Bend + Mend Bend + Mend is a leading Australian Physiotherapy and Pilates studio with clinics in Sydney’s CBD and a head office based in Sydney’s Martin Place. Bend + Mend are always on the lookout for bright
- [Patient of the Month for March](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-march/) - This months patient of the month is Nick Johnston (along with his Pilates class playlist)! From Nick: "I first visited Fi many, many, years ago to assist my recovery from back surgery - and despite moving premises twice and even changing the business name, she still can’t shake me. Aside from helping resolve flare ups and keeping
- [Patient of the Month for February 2016!](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-february-2016/) - This months patient of the month certainly deserves a mention! Douglas Chan has been coming to us for weekly one-on-one Pilates sessions since 2010 (and for Physio prior to that!). From Douglas: "Why Pilates with Kirsty at B+M? It's the best way for a slow, plodding wage slave runner to keep on the track each week. A gammy
- [Patient of the Month for December 2015!](https://bendandmend.com.au/news/physiotherapy/patient-of-the-month-for-november/) - We are pleased to announce this month's patient of the month.....Deborah Jenkins! "I've been going to see the guys at Bend + Mend for...well forever! Staying on top of my health by having regular tune-ups with Blake and weekly Pilates with Kirsty has made all the difference. I have two young children and having a strong

## Pages

- [Welcome - Physiotherapy in Sydney](https://bendandmend.com.au/) - Bend + Mend represents high quality Physiotherapy treatment by experienced staff who strive to meet their patient's goals through the use of evidence-based clinically proven techniques.
- [Child Service Template](https://bendandmend.com.au/services/physiotherapy/child-service/) - Physiotherapy Near Me Our highly skilled team of Sydney CBD physiotherapists offer a range of services across many special interest areas such as: Spinal Physiotherapy, Sports Physiotherapy, Women’s Health Physiotherapy, Pregnancy Physiotherapy (Prenatal & Postnatal), and Telehealth Physiotherapy. Sporting injuries are often challenging and return to play timelines can vary greatly between individuals. Our Physiotherapists
- [Pilates Near Me](https://bendandmend.com.au/services/pilates/) - Pilates Near Me Since 2006, Bend + Mend has been providing daily physio Pilates classes in the Sydney CBD for a range of people with specific needs and conditions. Clinical Pilates Clinical Pilates is a physiotherapist-guided exercise approach designed to improve strength, core stability, flexibility, balance, and posture. It is highly effective in the management
- [Sports Physiotherapy Sydney CBD – Injury Recovery & Performance](https://bendandmend.com.au/services/physiotherapy/sports-physiotherapy/) - Get Back in the Game with Expert Sports Physio Care Whether you’re a weekend warrior, competitive athlete, or fitness enthusiast, Bend & Mend’s sports physiotherapists are here to help you recover from injury, manage pain, and optimise your performance. Our team uses the latest assessment and treatment techniques to diagnose your condition, create a tailored
- [Spinal Physiotherapy](https://bendandmend.com.au/services/physiotherapy/spinal-physiotherapy/) - What is Spinal Physiotherapy? Spinal Physiotherapy focuses on the assessment, treatment, and management of conditions affecting the entire spine from the head and neck through to the tailbone. Whether you’re experiencing headaches, neck pain, back pain, or sciatica, spinal physiotherapy can help relieve pain, restore movement, and improve your quality of life. Spinal pain is
- [Our Team](https://bendandmend.com.au/team/) - Our Team For over 20 years, principals Fiona, Mark and Kellie have assembled a highly qualified team of wonderful Physiotherapists who all undergo extensive training to be at the top of their profession. Our team of experienced, AHPRA-registered physiotherapists brings a wealth of expertise to every appointment. Learn more about their qualifications, special interests, and
- [6 Week Challenge](https://bendandmend.com.au/sixweekchallenge/) - ⚽ 6-WEEK WORLD CUP STRENGTH & FLEXIBILITY CHALLENGE OPEN NOW! Inspired by the world’s biggest sporting event, this exclusive challenge is designed to help everyday people move better, get stronger and feel more athletic. Over 6 weeks, build strength, improve flexibility, increase mobility and unlock your best movement with personalised 1-on-1 coaching from a physiotherapist.
- [Contact Us](https://bendandmend.com.au/contact/) - Request an Appointment "*" indicates required fields Full Name*Contact Phone*Email Address* Preferred Location*Martin PlaceOnline TelehealthPreferred Date* DD slash MM slash YYYY Preferred Time* Hours : Minutes AM PM AM/PM Reason for Appointment*CAPTCHA Δ Contact Options (02) 9232 5566 physio@bendandmend.com.au Opening Hours Monday to Thursday 7.30am to 6:30pm Friday 7.30am to 6.00pm Martin Place Level 7,
- [Book Group Sessions](https://bendandmend.com.au/book-classes/) - A thorough Pilates assessment is undertaken by our Physiotherapists prior to commencing Group Pilates at Bend + Mend. This allows us to assess problem areas and discuss your specific goals. Book your Initial Pilates Assessment online, in person or by calling. Book your Pilates classes online below or via our Bend + Mend App. Contact
- [FAQs](https://bendandmend.com.au/services/faq/) - How long will I need to wait to see a Physiotherapist ? We will always offer you the first available appointment, often on the same day. Most people are seen within 24 hours. What are the clinics' opening hours? We are open at 7:30am every morning and have appointments available until 6:30pm from Monday to
- [Ergonomic Assessments](https://bendandmend.com.au/services/specialities/ergonomic-assessments/) - When your work involves long days sitting at your computer, you don’t want to be bothered by an aching back, tight shoulders, headaches or painful arms. You want to be comfortable, productive and feel focused on the task at hand. The set-up of your workplace plays a vital role in avoiding fatigue and keeping pain
- [Women's Health Physiotherapy](https://bendandmend.com.au/services/physiotherapy/womens-health/) - Women’s Health Physiotherapy refers to the treatment and management of any health concerns related to pelvic floor dysfunction, pre and post-natal rehabilitation, continence, pelvic pain and pre and post-menopausal changes. Our Physiotherapist Alle Foster, has completed specialised training in the management of conditions unique to women. Fortunately, there are many options available which can improve
- [Book An Appointment](https://bendandmend.com.au/book-appointment-mp/) - Contact Us (02) 9232 5566 physio@bendandmend.com.au Opening Hours Monday to Thursday 7.30am to 6:30pm Friday 7.30am to 6.00pm Martin Place Level 7, 4 Martin Place (Challis House Building)
- [Physiotherapy Near Me](https://bendandmend.com.au/services/physiotherapy/) - Physiotherapy Near Me Our highly skilled team of Sydney CBD physiotherapists offer a range of services across many special interest areas such as: Spinal Physiotherapy, Sports Physiotherapy, Women’s Health Physiotherapy, Pregnancy Physiotherapy (Prenatal + Postnatal), and Telehealth Physiotherapy. Spinal Physiotherapy If you suffer from back pain or spinal problems limiting your physical capacity, then spinal
- [Book An Appointment](https://bendandmend.com.au/book-appointment/) - Book at Martin Place Contact Us (02) 9232 5566 physio@bendandmend.com.au Opening Hours Monday to Thursday 7.30am to 6:30pm Friday 7.30am to 6.00pm Martin Place Level 7, 4 Martin Place (Challis House Building) Darling Park Ground Floor of Tower 1 201 Sussex Street
- [Clinical Pilates With A Physio](https://bendandmend.com.au/services/pilates/pilates-with-a-physio/) - What is Clinical Pilates? Clinical Pilates is a form of low-impact resistance exercise that addresses your specific muscular needs. It can improve tight, weak and painful parts of your body. Pilates using equipment benefits your body by building muscle from the inside out. It starts with your core and stability muscles which are the deepest
- [Telehealth Pilates](https://bendandmend.com.au/services/online-telehealth-services/telehealth-pilates/) - What is Telehealth Pilates? Our Telehealth Pilates sessions are online Physio-led mat-based sessions at home for individuals or small groups. Sessions are conducted via video link so you can see us and we can see you. We work alongside you to create an individualised home Pilates program and advance this over time. All our Bend
- [Dance Assessments](https://bendandmend.com.au/services/specialities/dance-assessments/) - Our Physiotherapists with a background in dance understand how important it is to prevent injuries so that we can keep you dancing, and the Dance Assessment aims to do just that! Dancing often requires us to adopt postures to perform movements that we would not normally do in everyday life, so having adequate strength and
- [Telehealth Physiotherapy](https://bendandmend.com.au/services/online-telehealth-services/telehealth-physiotherapy/) - What is a Telehealth Physiotherapy Consultation? A Telehealth Consultation is an online video appointment with your usual treating Physio. All our Bend + Mend Physio’s conduct Telehealth appointments for their existing and new clients who may not be able to come into the clinic. All you need to connect is an internet connection and computer,
- [Long COVID Physiotherapy](https://bendandmend.com.au/services/specialities/long-covid-physiotherapy/) - Our Physiotherapists help people with Long COVID understand their symptoms and know what their body can tolerate, guiding them back to normal levels of health and exercise. Long Covid can be confusing. People often feel as though they do not have control over their symptoms. The effects of Long COVID can last for months and
- [Group Classes](https://bendandmend.com.au/services/pilates/pilates-classes/) - What is Group Pilates? Group Pilates at Bend + Mend are small classes of 4 people. We do not give everyone the same exercises, as each individual has their own needs. Each person is assessed first and completes a few private sessions to ascertain your ability. Then once group classes start, you will continue with
- [Online Booking Request Success](https://bendandmend.com.au/contact/confirmation-2/) - Common Questions How long will I need to wait to see a Physiotherapist ? We will always offer you the first available appointment, often on the same day. Most people are seen within 24 hours. What are the clinics' opening hours? We are open at 7:30am every morning and have appointments available until 7.00pm from
- [Booking Request Success](https://bendandmend.com.au/contact/confirmation/) - Common Questions How long will I need to wait to see a Physiotherapist ? We will always offer you the first available appointment, often on the same day. Most people are seen within 24 hours. What are the clinics' opening hours? We are open at 7:30am every morning and have appointments available until 7.00pm from
- [Martin Place](https://bendandmend.com.au/contact/martin-place/) - Bend + Mend Martin Place is in the heart of Sydney CBD. We offer pilates and physio services for various injuries or pains. Book now: (02) 9232 5566
- [GLA:D for Hip and Knee Arthritis](https://bendandmend.com.au/services/specialities/glad-for-arthritis/) - What is GLA:D? GLA:D® (Good Life with osteoArthritis: Demark) is an innovative education and exercise program for individuals suffering from symptomatic hip and knee osteoarthritis. This progamme is currently being offered at Bend + Mend | Martin Place. Founded in Denmark in 2013, the GLAD program aims to bridge the gap between osteoarthritic clinical guidelines
- [Specialities](https://bendandmend.com.au/services/specialities/) - Running Assessments Ergonomic Assessments Dance Assessments Get fit to ski Bend + Mend Backs
- [Bend + Mend Backs](https://bendandmend.com.au/services/specialities/bendandmendbacks/) - What is Bend + Mend Backs? Bend + Mend Backs is an evidence-based treatment and rehabilitation programme for people with back pain affecting their everyday life. The programme combines early hands-on treatment, specific core stability exercises and group classes to relieve pain and prevent recurrence. The goal of the programme is for our patients to
- [Pregnancy Pilates Sessions](https://bendandmend.com.au/services/pilates/pregnancy-pilates/) - Why should you do Pre-Natal exercise on Pilates equipment? Pregnancy Exercises drawn from Pilates at Bend + Mend are supervised by Physiotherapists so you can be confident the exercise is safe, evidence-based and specific to your personal needs. Our Physio’s use Pilates equipment together with their expert knowledge in exercise prescription to allow for a
- [Post-Natal Pilates Sessions](https://bendandmend.com.au/services/pilates/postnatal-pilates/) - Ready to get moving again after having a baby? With sleepless nights, breastfeeding, bathing and focusing so much time on your little one, the thought of getting back into exercise after having a new baby can be very daunting! Many women feel a lot of pressure to get back into shape quickly, but in the
- [Careers](https://bendandmend.com.au/services/careers/) - "*" indicates required fields Full Name*Contact Phone*Email* Comments*Please upload your CVAccepted file types: pdf, docx, doc, Max. file size: 512 MB. PDF, DOC or DOCX. Max 10MB file size.Anti-spam Δ What professional development do you offer new employees? Mentoring from Title Physiotherapists with 20+ years’ experience. A comprehensive professional development and mentoring programme: Weekly one-on-one
- [Antenatal Physiotherapy and Postnatal Physiotherapy](https://bendandmend.com.au/services/physiotherapy/antenatal-and-postnatal/) - Bend + Mend provides the Sydney CBD prenatal and postnatal physiotherapy services, safely assessing and treating many different pregnancy-related conditions
- [Telehealth Ergonomic Assessments](https://bendandmend.com.au/services/online-telehealth-services/telehealth-ergonomic-assessments/) - Our Telehealth Ergonomic Assessments are recommended for anyone keen to prevent the onset of symptoms related to their work environment as well as those who already suffer discomfort carrying out daily work tasks. A poor workstation set-up often leads to an aching neck and back, tight shoulders, headaches or painful arms. The set-up of your
- [Get Fit To Ski](https://bendandmend.com.au/services/specialities/get-fit-to-ski/) - Get Fit To Ski is a pre-season conditioning programme for snow sports. It aims to improve skiing technique and enhance performance while minimising muscle soreness commonly felt at the start of your ski trip. Get Fit to Ski will help you recover more quickly for your next day of skiing and help prevent ski injuries.
- [Running Assessments](https://bendandmend.com.au/services/specialities/running-assessments/) - At Bend + Mend, we offer a comprehensive Running Assessment that is designed to cater for all needs. Whether you’re new to running or a seasoned marathoner; if you’d like to help a particular problem or purely improve your performance. This is your chance to shine a spotlight on your running and learn ways to
- [Privacy Policy](https://bendandmend.com.au/privacy-policy/) - This Privacy Policy applies to the services offered by Bend + Mend Physiotherapy. 1. Personal Information Bend + Mend Physiotherapy is committed to safeguarding personal privacy. It recognises that individuals have a right to control how their personal information is collected and used. Providing personal information is an act of trust and it is taken
- [Services](https://bendandmend.com.au/services/) - Spinal Physiotherapy Back and neck troubling you? See our experienced Titled Spinal Physio’s, treating Sydney’s CBD for over 20 years. Sports Physiotherapy We can help you get back on the field, back on the court, back on the road, and back into the gym. Telehealth Physiotherapy An online consultation with your treating Physiotherapist. An ideal
- [Online Telehealth Services](https://bendandmend.com.au/services/online-telehealth-services/) - Telehealth Physiotherapy Telehealth Pilates Telehealth Ergonomic Assessments

## Portfolio

- [Adrian Cerra - Physiotherapist](https://bendandmend.com.au/team/adrian-cerra/) - adadadawdwd
- [Sophie Grant - Receptionist](https://bendandmend.com.au/team/rebekah-kennedy-2/) - adadadawdwd
- [Rebekah Kennedy - Receptionist](https://bendandmend.com.au/team/rebekah-kennedy/) - adadadawdwd
- [Montana Burnett - Practice Manager](https://bendandmend.com.au/team/montana-burnett/) - adadadawdwd
- [Michael Gavan - Physiotherapist](https://bendandmend.com.au/team/michael-gavan/) - adadadawdwd
- [Divashni (Div) Kumar - Physiotherapist](https://bendandmend.com.au/team/divashni-kumar/) - adadadawdwd
- [Kellie Jansen - Principal Physiotherapist](https://bendandmend.com.au/team/kellie-jansen/) - adadadawdwd
- [Alle Foster - Physiotherapist](https://bendandmend.com.au/team/alle-foster/) - adadadawdwd
- [Clodagh Gray - Physiotherapist](https://bendandmend.com.au/team/clodagh-gray/) - adadadawdwd
- [Mark Kaizik – Principal Physiotherapist](https://bendandmend.com.au/team/mark-kaizik/) - adadadawdwd
- [Fiona Godsall - Principal Physiotherapist](https://bendandmend.com.au/team/fiona-godsall/) - adadadawdwd

## Categories

- [Pilates](https://bendandmend.com.au/news/category/pilates/)
- [Physiotherapy](https://bendandmend.com.au/news/category/physiotherapy/)
- [Running](https://bendandmend.com.au/news/category/running/)
- [Sports Physiotherapy](https://bendandmend.com.au/news/category/sports-physiotherapy/)
- [Spinal Physiotherapy](https://bendandmend.com.au/news/category/spinal-physiotherapy/)
- [Dance Injuries](https://bendandmend.com.au/news/category/dance-injuries/)
- [Pregnancy Pilates](https://bendandmend.com.au/news/category/pregnancy-pilates/)
- [Post-Natal Pilates](https://bendandmend.com.au/news/category/postnatal-pilates/)
- [Ergonomic Workplace Assessments](https://bendandmend.com.au/news/category/workplace-assessment-2/)
- [Get Fit to Ski](https://bendandmend.com.au/news/category/get-fit-to-ski/)
- [Women's Health](https://bendandmend.com.au/news/category/womens-health/)

## Tags

- [dancer](https://bendandmend.com.au/news/tag/dancer/)
- [sydney physiotherapy](https://bendandmend.com.au/news/tag/sydney-physiotherapy/)
- [sydney physiotherapist](https://bendandmend.com.au/news/tag/sydney-physiotherapist/)
- [physiotherapy sydney cbd](https://bendandmend.com.au/news/tag/physiotherapy-sydney-cbd/)
- [physiotherapy sydney](https://bendandmend.com.au/news/tag/physiotherapy-sydney/)
- [physiotherapist sydney](https://bendandmend.com.au/news/tag/physiotherapist-sydney/)
- [sydney cbd physiotherapist](https://bendandmend.com.au/news/tag/sydney-cbd-physiotherapist/)
- [sports physiotherapy sydney](https://bendandmend.com.au/news/tag/sports-physiotherapy-sydney/)
- [sydney physio](https://bendandmend.com.au/news/tag/sydney-physio/)
- [martin place physiotherapy and pilates](https://bendandmend.com.au/news/tag/martin-place-physiotherapy-and-pilates/)
- [martin place physio](https://bendandmend.com.au/news/tag/martin-place-physio/)
- [sydney pilates](https://bendandmend.com.au/news/tag/sydney-pilates/)
- [sydney physiotherapy and pilates](https://bendandmend.com.au/news/tag/sydney-physiotherapy-and-pilates/)
- [sydney physio and pilates](https://bendandmend.com.au/news/tag/sydney-physio-and-pilates/)
- [sydney cbd physio and pilates](https://bendandmend.com.au/news/tag/sydney-cbd-physio-and-pilates/)
- [physiotherapy services](https://bendandmend.com.au/news/tag/physiotherapy-services/)
- [clinical pilates](https://bendandmend.com.au/news/tag/clinical-pilates/)
- [reformer](https://bendandmend.com.au/news/tag/reformer/)
- [trapeze](https://bendandmend.com.au/news/tag/trapeze/)
- [equipment pilates](https://bendandmend.com.au/news/tag/equipment-pilates/)
- [core stability](https://bendandmend.com.au/news/tag/core-stability/)
- [core exercises](https://bendandmend.com.au/news/tag/core-exercises/)
- [ergonomic assessments](https://bendandmend.com.au/news/tag/ergonomic-assessments/)
- [workplace assessment](https://bendandmend.com.au/news/tag/workplace-assessment/)
- [desk set-up](https://bendandmend.com.au/news/tag/desk-set-up/)
- [injuries](https://bendandmend.com.au/news/tag/injuries/)
- [sports injuries](https://bendandmend.com.au/news/tag/sports-injuries/)
- [pain](https://bendandmend.com.au/news/tag/pain/)
- [acute](https://bendandmend.com.au/news/tag/acute/)
- [swelling](https://bendandmend.com.au/news/tag/swelling/)
- [bone](https://bendandmend.com.au/news/tag/bone/)
- [joint](https://bendandmend.com.au/news/tag/joint/)
- [nerve](https://bendandmend.com.au/news/tag/nerve/)
- [muscle](https://bendandmend.com.au/news/tag/muscle/)
- [strain](https://bendandmend.com.au/news/tag/strain/)
- [sprain](https://bendandmend.com.au/news/tag/sprain/)
- [chronic](https://bendandmend.com.au/news/tag/chronic/)
- [stretching](https://bendandmend.com.au/news/tag/stretching-2/)
- [hypermobile](https://bendandmend.com.au/news/tag/hypermobile/)
- [flexible](https://bendandmend.com.au/news/tag/flexible/)
- [flexibility](https://bendandmend.com.au/news/tag/flexibility/)
- [shin splints](https://bendandmend.com.au/news/tag/shin-splints/)
- [running](https://bendandmend.com.au/news/tag/running-2/)
- [ice](https://bendandmend.com.au/news/tag/ice/)
- [dance](https://bendandmend.com.au/news/tag/dance/)
- [ballet](https://bendandmend.com.au/news/tag/ballet/)
- [assessment](https://bendandmend.com.au/news/tag/assessment/)
- [pregnancy](https://bendandmend.com.au/news/tag/pregnancy/)
- [relaxin](https://bendandmend.com.au/news/tag/relaxin/)
- [SIJ](https://bendandmend.com.au/news/tag/sij/)
- [sacroiliac](https://bendandmend.com.au/news/tag/sacroiliac/)
- [pelvis](https://bendandmend.com.au/news/tag/pelvis/)
- [baby](https://bendandmend.com.au/news/tag/baby/)
- [skiing](https://bendandmend.com.au/news/tag/skiing/)
- [season](https://bendandmend.com.au/news/tag/season/)
- [snowboard](https://bendandmend.com.au/news/tag/snowboard/)
- [knee](https://bendandmend.com.au/news/tag/knee/)
- [workplace](https://bendandmend.com.au/news/tag/workplace/)
- [neck](https://bendandmend.com.au/news/tag/neck/)
- [cervical](https://bendandmend.com.au/news/tag/cervical/)
- [spine](https://bendandmend.com.au/news/tag/spine/)
- [sports](https://bendandmend.com.au/news/tag/sports/)
- [hamstring](https://bendandmend.com.au/news/tag/hamstring/)
- [groin](https://bendandmend.com.au/news/tag/groin/)
- [adductor](https://bendandmend.com.au/news/tag/adductor/)
- [tear](https://bendandmend.com.au/news/tag/tear/)
- [tennis](https://bendandmend.com.au/news/tag/tennis/)
- [elbow](https://bendandmend.com.au/news/tag/elbow/)
- [lateral epicondyle](https://bendandmend.com.au/news/tag/lateral-epicondyle/)
- [shoulder](https://bendandmend.com.au/news/tag/shoulder/)
- [rotator cuff](https://bendandmend.com.au/news/tag/rotator-cuff/)
- [acromion](https://bendandmend.com.au/news/tag/acromion/)
- [ACL](https://bendandmend.com.au/news/tag/acl/)
- [cruciate](https://bendandmend.com.au/news/tag/cruciate/)
- [ligament](https://bendandmend.com.au/news/tag/ligament/)
- [patella](https://bendandmend.com.au/news/tag/patella/)
- [tibia](https://bendandmend.com.au/news/tag/tibia/)
- [femur](https://bendandmend.com.au/news/tag/femur/)
- [twist](https://bendandmend.com.au/news/tag/twist/)
- [click](https://bendandmend.com.au/news/tag/click/)
- [ankle](https://bendandmend.com.au/news/tag/ankle/)
- [malleolus](https://bendandmend.com.au/news/tag/malleolus/)
- [lateral ligaments](https://bendandmend.com.au/news/tag/lateral-ligaments/)
- [inversion](https://bendandmend.com.au/news/tag/inversion/)
- [fracture](https://bendandmend.com.au/news/tag/fracture/)
- [marathon](https://bendandmend.com.au/news/tag/marathon/)
- [tapering](https://bendandmend.com.au/news/tag/tapering/)
- [training](https://bendandmend.com.au/news/tag/training/)
- [foot](https://bendandmend.com.au/news/tag/foot/)
- [hip](https://bendandmend.com.au/news/tag/hip/)
- [back](https://bendandmend.com.au/news/tag/back/)
- [shoe](https://bendandmend.com.au/news/tag/shoe/)
- [plantar](https://bendandmend.com.au/news/tag/plantar/)
- [pilates](https://bendandmend.com.au/news/tag/pilates-2/)
- [kinesiotape](https://bendandmend.com.au/news/tag/kinesiotape/)
- [taping](https://bendandmend.com.au/news/tag/taping-2/)
- [sports injury](https://bendandmend.com.au/news/tag/sports-injury/)
- [climbing](https://bendandmend.com.au/news/tag/climbing/)
- [finger](https://bendandmend.com.au/news/tag/finger/)
- [plantar fascia](https://bendandmend.com.au/news/tag/plantar-fascia/)
- [Scoliosis](https://bendandmend.com.au/news/tag/scoliosis/)
- [Cobb angle](https://bendandmend.com.au/news/tag/cobb-angle/)
- [curvature](https://bendandmend.com.au/news/tag/curvature/)
- [spinal](https://bendandmend.com.au/news/tag/spinal/)
- [Skiiing](https://bendandmend.com.au/news/tag/skiiing/)
- [snowboarding](https://bendandmend.com.au/news/tag/snowboarding/)
- [MCL](https://bendandmend.com.au/news/tag/mcl/)
- [skiers](https://bendandmend.com.au/news/tag/skiers/)
- [slopes](https://bendandmend.com.au/news/tag/slopes/)
- [Gilmore's groin](https://bendandmend.com.au/news/tag/gilmores-groin/)
- [kicking](https://bendandmend.com.au/news/tag/kicking/)
- [inguinal](https://bendandmend.com.au/news/tag/inguinal/)
- [hernia](https://bendandmend.com.au/news/tag/hernia/)
- [sportsman's hernia](https://bendandmend.com.au/news/tag/sportsmans-hernia/)
- [external oblique](https://bendandmend.com.au/news/tag/external-oblique/)
- [conjoint tendon](https://bendandmend.com.au/news/tag/conjoint-tendon/)
- [dancing](https://bendandmend.com.au/news/tag/dancing/)
- [physio](https://bendandmend.com.au/news/tag/physio/)
- [injury](https://bendandmend.com.au/news/tag/injury/)
- [equipment](https://bendandmend.com.au/news/tag/equipment/)
- [turnout](https://bendandmend.com.au/news/tag/turnout/)
- [feet](https://bendandmend.com.au/news/tag/feet/)
- [alignment](https://bendandmend.com.au/news/tag/alignment/)
- [patellofemoral pain](https://bendandmend.com.au/news/tag/patellofemoral-pain/)
- [femoral groove](https://bendandmend.com.au/news/tag/femoral-groove/)
- [VMO](https://bendandmend.com.au/news/tag/vmo/)
- [kneecap](https://bendandmend.com.au/news/tag/kneecap/)
- [Jenny McConnell](https://bendandmend.com.au/news/tag/jenny-mcconnell/)
- [tape](https://bendandmend.com.au/news/tag/tape/)
- [foam roller](https://bendandmend.com.au/news/tag/foam-roller/)
- [ITB](https://bendandmend.com.au/news/tag/itb/)
- [tight](https://bendandmend.com.au/news/tag/tight/)
- [proprioception](https://bendandmend.com.au/news/tag/proprioception/)
- [joint position](https://bendandmend.com.au/news/tag/joint-position/)
- [rehabilitation](https://bendandmend.com.au/news/tag/rehabilitation/)
- [balance](https://bendandmend.com.au/news/tag/balance/)
- [wobble board](https://bendandmend.com.au/news/tag/wobble-board/)
- [tendon](https://bendandmend.com.au/news/tag/tendon/)
- [soft tissue](https://bendandmend.com.au/news/tag/soft-tissue/)
- [Opening hours](https://bendandmend.com.au/news/tag/opening-hours/)
- [availability](https://bendandmend.com.au/news/tag/availability/)
- [referral](https://bendandmend.com.au/news/tag/referral/)
- [clothes](https://bendandmend.com.au/news/tag/clothes/)
- [initial](https://bendandmend.com.au/news/tag/initial/)
- [follow-up](https://bendandmend.com.au/news/tag/follow-up/)
- [medicare](https://bendandmend.com.au/news/tag/medicare/)
- [workcover](https://bendandmend.com.au/news/tag/workcover/)
- [health fund](https://bendandmend.com.au/news/tag/health-fund/)
- [gym](https://bendandmend.com.au/news/tag/gym/)
- [pilates studio](https://bendandmend.com.au/news/tag/pilates-studio/)
- [king street wharf](https://bendandmend.com.au/news/tag/king-street-wharf/)
- [footprint](https://bendandmend.com.au/news/tag/footprint/)
- [neutral](https://bendandmend.com.au/news/tag/neutral/)
- [arch](https://bendandmend.com.au/news/tag/arch/)
- [pronated](https://bendandmend.com.au/news/tag/pronated/)
- [everted](https://bendandmend.com.au/news/tag/everted/)
- [plyometrics](https://bendandmend.com.au/news/tag/plyometrics/)
- [power](https://bendandmend.com.au/news/tag/power/)
- [strength](https://bendandmend.com.au/news/tag/strength/)
- [exercise](https://bendandmend.com.au/news/tag/exercise/)
- [pelvic floor](https://bendandmend.com.au/news/tag/pelvic-floor/)
- [urinary incontinence](https://bendandmend.com.au/news/tag/urinary-incontinence/)
- [exercises](https://bendandmend.com.au/news/tag/exercises/)
- [bowel](https://bendandmend.com.au/news/tag/bowel/)
- [birth](https://bendandmend.com.au/news/tag/birth/)
- [strengthen](https://bendandmend.com.au/news/tag/strengthen/)
- [bend and mend](https://bendandmend.com.au/news/tag/bend-and-mend/)
- [acute wry neck](https://bendandmend.com.au/news/tag/acute-wry-neck/)
- [cervical spine](https://bendandmend.com.au/news/tag/cervical-spine/)
- [wry neck](https://bendandmend.com.au/news/tag/wry-neck/)
- [heat](https://bendandmend.com.au/news/tag/heat/)
- [head](https://bendandmend.com.au/news/tag/head/)
- [posture](https://bendandmend.com.au/news/tag/posture/)
- [workstation](https://bendandmend.com.au/news/tag/workstation/)
- [ergonomic](https://bendandmend.com.au/news/tag/ergonomic/)
- [treatment](https://bendandmend.com.au/news/tag/treatment/)
- [mobilisation](https://bendandmend.com.au/news/tag/mobilisation/)
- [evidence based practice](https://bendandmend.com.au/news/tag/evidence-based-practice/)
- [research](https://bendandmend.com.au/news/tag/research/)
- [running assessment](https://bendandmend.com.au/news/tag/running-assessment/)
- [run](https://bendandmend.com.au/news/tag/run/)
- [lower](https://bendandmend.com.au/news/tag/lower/)
- [limb](https://bendandmend.com.au/news/tag/limb/)
- [sport](https://bendandmend.com.au/news/tag/sport/)
- [jogging](https://bendandmend.com.au/news/tag/jogging/)
- [video analysis](https://bendandmend.com.au/news/tag/video-analysis/)
- [wrist](https://bendandmend.com.au/news/tag/wrist/)
- [heel](https://bendandmend.com.au/news/tag/heel/)
- [high heel](https://bendandmend.com.au/news/tag/high-heel/)
- [bunion](https://bendandmend.com.au/news/tag/bunion/)
- [callus](https://bendandmend.com.au/news/tag/callus/)
- [toe](https://bendandmend.com.au/news/tag/toe/)
- [hammer toe](https://bendandmend.com.au/news/tag/hammer-toe/)
- [neruoma](https://bendandmend.com.au/news/tag/neruoma/)
- [arthritis](https://bendandmend.com.au/news/tag/arthritis/)
- [OA](https://bendandmend.com.au/news/tag/oa/)
- [osteoarthritis](https://bendandmend.com.au/news/tag/osteoarthritis/)
- [cartilage](https://bendandmend.com.au/news/tag/cartilage/)
- [wear](https://bendandmend.com.au/news/tag/wear/)
- [articular](https://bendandmend.com.au/news/tag/articular/)
- [iliotibial band](https://bendandmend.com.au/news/tag/iliotibial-band/)
- [ITB syndrome](https://bendandmend.com.au/news/tag/itb-syndrome/)
- [knee pain](https://bendandmend.com.au/news/tag/knee-pain/)
- [lateral knee](https://bendandmend.com.au/news/tag/lateral-knee/)
- [neuropathic](https://bendandmend.com.au/news/tag/neuropathic/)
- [functional](https://bendandmend.com.au/news/tag/functional/)
- [inflammatory](https://bendandmend.com.au/news/tag/inflammatory/)
- [nociceptive](https://bendandmend.com.au/news/tag/nociceptive/)
- [nerves](https://bendandmend.com.au/news/tag/nerves/)
- [DVT](https://bendandmend.com.au/news/tag/dvt/)
- [thrombosis](https://bendandmend.com.au/news/tag/thrombosis/)
- [vein](https://bendandmend.com.au/news/tag/vein/)
- [deep vein thrombosis](https://bendandmend.com.au/news/tag/deep-vein-thrombosis/)
- [leg](https://bendandmend.com.au/news/tag/leg/)
- [neuroma](https://bendandmend.com.au/news/tag/neuroma/)
- [haematoma](https://bendandmend.com.au/news/tag/haematoma/)
- [bruise](https://bendandmend.com.au/news/tag/bruise/)
- [achilles tendon](https://bendandmend.com.au/news/tag/achilles-tendon/)
- [tendinitis](https://bendandmend.com.au/news/tag/tendinitis/)
- [tendinosis](https://bendandmend.com.au/news/tag/tendinosis/)
- [eccentric](https://bendandmend.com.au/news/tag/eccentric/)
- [zumba](https://bendandmend.com.au/news/tag/zumba/)
- [jazz](https://bendandmend.com.au/news/tag/jazz/)
- [latin](https://bendandmend.com.au/news/tag/latin/)
- [Calf](https://bendandmend.com.au/news/tag/calf/)
- [tightness](https://bendandmend.com.au/news/tag/tightness/)
- [soleus](https://bendandmend.com.au/news/tag/soleus/)
- [gastrocs](https://bendandmend.com.au/news/tag/gastrocs/)
- [neural tension](https://bendandmend.com.au/news/tag/neural-tension/)
- [bulging](https://bendandmend.com.au/news/tag/bulging/)
- [disc](https://bendandmend.com.au/news/tag/disc/)
- [discogenic](https://bendandmend.com.au/news/tag/discogenic/)
- [low back pain](https://bendandmend.com.au/news/tag/low-back-pain/)
- [neck pain](https://bendandmend.com.au/news/tag/neck-pain/)
- [annulus fibrosis](https://bendandmend.com.au/news/tag/annulus-fibrosis/)
- [acupuncture](https://bendandmend.com.au/news/tag/acupuncture/)
- [dry needling](https://bendandmend.com.au/news/tag/dry-needling/)
- [trigger point](https://bendandmend.com.au/news/tag/trigger-point/)
- [placebo effect](https://bendandmend.com.au/news/tag/placebo-effect/)
- [brain](https://bendandmend.com.au/news/tag/brain/)
- [perception](https://bendandmend.com.au/news/tag/perception/)
- [yoga](https://bendandmend.com.au/news/tag/yoga/)
- [clinical pilates. pilates](https://bendandmend.com.au/news/tag/clinical-pilates-pilates/)
- [abdominal](https://bendandmend.com.au/news/tag/abdominal/)
- [repetitions](https://bendandmend.com.au/news/tag/repetitions/)
- [transversus abdominis](https://bendandmend.com.au/news/tag/transversus-abdominis/)
- [abdominals](https://bendandmend.com.au/news/tag/abdominals/)
- [back pain](https://bendandmend.com.au/news/tag/back-pain/)
- [sydney city physiotherapy](https://bendandmend.com.au/news/tag/sydney-city-physiotherapy/)
- [core strength](https://bendandmend.com.au/news/tag/core-strength/)
- [core strength exercises](https://bendandmend.com.au/news/tag/core-strength-exercises/)
- [core muscle strength](https://bendandmend.com.au/news/tag/core-muscle-strength/)
- [core stability training](https://bendandmend.com.au/news/tag/core-stability-training/)
- [improve core strength](https://bendandmend.com.au/news/tag/improve-core-strength/)
- [core stability ball exercises](https://bendandmend.com.au/news/tag/core-stability-ball-exercises/)
- [core strength pilates](https://bendandmend.com.au/news/tag/core-strength-pilates/)
- [core stability programme](https://bendandmend.com.au/news/tag/core-stability-programme/)
- [core stability classes](https://bendandmend.com.au/news/tag/core-stability-classes/)
- [back pain exercises](https://bendandmend.com.au/news/tag/back-pain-exercises/)
- [pilates exercises core stability](https://bendandmend.com.au/news/tag/pilates-exercises-core-stability/)
- [Pilates Sydney](https://bendandmend.com.au/news/tag/pilates-sydney/)
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- [Pilates Sydney city](https://bendandmend.com.au/news/tag/pilates-sydney-city/)
- [Physiotherapy Pilates Sydney CBD](https://bendandmend.com.au/news/tag/physiotherapy-pilates-sydney-cbd/)
- [Physiotherapist Pilates Sydney city](https://bendandmend.com.au/news/tag/physiotherapist-pilates-sydney-city/)
- [disc bulge](https://bendandmend.com.au/news/tag/disc-bulge/)
- [back pain rehabilitation](https://bendandmend.com.au/news/tag/back-pain-rehabilitation/)
- [spinal injury](https://bendandmend.com.au/news/tag/spinal-injury/)
- [abdominal exercises](https://bendandmend.com.au/news/tag/abdominal-exercises/)
- [Sydney Physio back pain](https://bendandmend.com.au/news/tag/sydney-physio-back-pain/)
- [physiotherapy in Sydney](https://bendandmend.com.au/news/tag/physiotherapy-in-sydney/)
- [city physiotherapy](https://bendandmend.com.au/news/tag/city-physiotherapy/)
- [cbd physiotherapy](https://bendandmend.com.au/news/tag/cbd-physiotherapy/)
- [sydney cbd physiotherapy](https://bendandmend.com.au/news/tag/sydney-cbd-physiotherapy/)
- [physiotherapy sydney city](https://bendandmend.com.au/news/tag/physiotherapy-sydney-city/)
- [musculoskeletal physiotherapy](https://bendandmend.com.au/news/tag/musculoskeletal-physiotherapy/)
- [physio sydney](https://bendandmend.com.au/news/tag/physio-sydney/)
- [barefoot running technique](https://bendandmend.com.au/news/tag/barefoot-running-technique/)
- [barefoot running benefits](https://bendandmend.com.au/news/tag/barefoot-running-benefits/)
- [barefoot running injuries](https://bendandmend.com.au/news/tag/barefoot-running-injuries/)
- [anterior knee pain](https://bendandmend.com.au/news/tag/anterior-knee-pain/)
- [knee cartilage](https://bendandmend.com.au/news/tag/knee-cartilage/)
- [runner’s knee](https://bendandmend.com.au/news/tag/runner’s-knee/)
- [McConnell taping](https://bendandmend.com.au/news/tag/mcconnell-taping/)
- [glute strength](https://bendandmend.com.au/news/tag/glute-strength/)
- [hip exercises](https://bendandmend.com.au/news/tag/hip-exercises/)
- [VMO exercise](https://bendandmend.com.au/news/tag/vmo-exercise/)
- [sydney cbd physio](https://bendandmend.com.au/news/tag/sydney-cbd-physio/)
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- [headache](https://bendandmend.com.au/news/tag/headache/)
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- [cervicogenic headache](https://bendandmend.com.au/news/tag/cervicogenic-headache/)
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- [Physio Sydney city](https://bendandmend.com.au/news/tag/physio-sydney-city/)
- [physiotherapist sydney cbd](https://bendandmend.com.au/news/tag/physiotherapist-sydney-cbd/)
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- [tension headache](https://bendandmend.com.au/news/tag/tension-headache/)
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- [migraine headache](https://bendandmend.com.au/news/tag/migraine-headache/)
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- [Sydney physio city](https://bendandmend.com.au/news/tag/sydney-physio-city/)
- [posture and headaches](https://bendandmend.com.au/news/tag/posture-and-headaches/)
- [migrainous headaches](https://bendandmend.com.au/news/tag/migrainous-headaches/)
- [rectus abdominis](https://bendandmend.com.au/news/tag/rectus-abdominis/)
- [sprained ankle](https://bendandmend.com.au/news/tag/sprained-ankle/)
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- [exercises for sprained ankle](https://bendandmend.com.au/news/tag/exercises-for-sprained-ankle/)
- [treating a sprained ankle](https://bendandmend.com.au/news/tag/treating-a-sprained-ankle/)
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- [rehabilitation of sprained ankle](https://bendandmend.com.au/news/tag/rehabilitation-of-sprained-ankle/)
- [ankle injury](https://bendandmend.com.au/news/tag/ankle-injury/)
- [ligaments](https://bendandmend.com.au/news/tag/ligaments/)
- [ankle swelling](https://bendandmend.com.au/news/tag/ankle-swelling/)
- [Sydney city physiotherapist](https://bendandmend.com.au/news/tag/sydney-city-physiotherapist/)
- [ankle sprain](https://bendandmend.com.au/news/tag/ankle-sprain/)
- [whiplash](https://bendandmend.com.au/news/tag/whiplash/)
- [whiplash injury](https://bendandmend.com.au/news/tag/whiplash-injury/)
- [symptoms of whiplash](https://bendandmend.com.au/news/tag/symptoms-of-whiplash/)
- [pregnancy Pilates](https://bendandmend.com.au/news/tag/pregnancy-pilates/)
- [core exercise pelvic pain](https://bendandmend.com.au/news/tag/core-exercise-pelvic-pain/)
- [pregnancy exercise physiotherapist](https://bendandmend.com.au/news/tag/pregnancy-exercise-physiotherapist/)
- [sydney city physio pregnancy](https://bendandmend.com.au/news/tag/sydney-city-physio-pregnancy/)
- [ice pack](https://bendandmend.com.au/news/tag/ice-pack/)
- [cold packs](https://bendandmend.com.au/news/tag/cold-packs/)
- [cold pack therapy](https://bendandmend.com.au/news/tag/cold-pack-therapy/)
- [hot cold gel packs](https://bendandmend.com.au/news/tag/hot-cold-gel-packs/)
- [inflammation](https://bendandmend.com.au/news/tag/inflammation/)
- [acute injury](https://bendandmend.com.au/news/tag/acute-injury/)
- [physiotherapist Sydney city](https://bendandmend.com.au/news/tag/physiotherapist-sydney-city/)
- [cryotherapy](https://bendandmend.com.au/news/tag/cryotherapy/)
- [RICE treatment](https://bendandmend.com.au/news/tag/rice-treatment/)
- [overuse injuries](https://bendandmend.com.au/news/tag/overuse-injuries/)
- [overuse injury](https://bendandmend.com.au/news/tag/overuse-injury/)
- [repetitive strain injury](https://bendandmend.com.au/news/tag/repetitive-strain-injury/)
- [tennis elbow](https://bendandmend.com.au/news/tag/tennis-elbow/)
- [repetitive movements](https://bendandmend.com.au/news/tag/repetitive-movements/)
- [heat pack](https://bendandmend.com.au/news/tag/heat-pack/)
- [pain relief](https://bendandmend.com.au/news/tag/pain-relief/)
- [heat packs for back pain](https://bendandmend.com.au/news/tag/heat-packs-for-back-pain/)
- [therapeutic heat packs](https://bendandmend.com.au/news/tag/therapeutic-heat-packs/)
- [heat packs for neck pain](https://bendandmend.com.au/news/tag/heat-packs-for-neck-pain/)
- [stomach muscles](https://bendandmend.com.au/news/tag/stomach-muscles/)
- [rectus abdominus](https://bendandmend.com.au/news/tag/rectus-abdominus/)
- [sit ups](https://bendandmend.com.au/news/tag/sit-ups/)
- [crunches](https://bendandmend.com.au/news/tag/crunches/)
- [ab crunches](https://bendandmend.com.au/news/tag/ab-crunches/)
- [stomach crunches](https://bendandmend.com.au/news/tag/stomach-crunches/)
- [six pack](https://bendandmend.com.au/news/tag/six-pack/)
- [Sydney physio cbd](https://bendandmend.com.au/news/tag/sydney-physio-cbd/)
- [rotator cuff tear](https://bendandmend.com.au/news/tag/rotator-cuff-tear/)
- [shoulder impingement](https://bendandmend.com.au/news/tag/shoulder-impingement/)
- [subacromial impingement](https://bendandmend.com.au/news/tag/subacromial-impingement/)
- [shoulder bursitis](https://bendandmend.com.au/news/tag/shoulder-bursitis/)
- [rotator cuff syndrome](https://bendandmend.com.au/news/tag/rotator-cuff-syndrome/)
- [shoulder rehabilitation exercises](https://bendandmend.com.au/news/tag/shoulder-rehabilitation-exercises/)
- [rotator cuff impingement](https://bendandmend.com.au/news/tag/rotator-cuff-impingement/)
- [shoulder pain when lifting arm](https://bendandmend.com.au/news/tag/shoulder-pain-when-lifting-arm/)
- [impingement definition](https://bendandmend.com.au/news/tag/impingement-definition/)
- [running injuries](https://bendandmend.com.au/news/tag/running-injuries/)
- [overpronation](https://bendandmend.com.au/news/tag/overpronation/)
- [over pronation](https://bendandmend.com.au/news/tag/over-pronation/)
- [foot pronation](https://bendandmend.com.au/news/tag/foot-pronation/)
- [over pronation of the foot](https://bendandmend.com.au/news/tag/over-pronation-of-the-foot/)
- [orthotics for overpronation](https://bendandmend.com.au/news/tag/orthotics-for-overpronation/)
- [over pronation orthotics](https://bendandmend.com.au/news/tag/over-pronation-orthotics/)
- [over pronation symptoms](https://bendandmend.com.au/news/tag/over-pronation-symptoms/)
- [overpronation treatment](https://bendandmend.com.au/news/tag/overpronation-treatment/)
- [intrinsic foot muscles](https://bendandmend.com.au/news/tag/intrinsic-foot-muscles/)
- [cbd Sydney physio](https://bendandmend.com.au/news/tag/cbd-sydney-physio/)
- [back injury](https://bendandmend.com.au/news/tag/back-injury/)
- [rest](https://bendandmend.com.au/news/tag/rest/)
- [early movement](https://bendandmend.com.au/news/tag/early-movement/)
- [RICE](https://bendandmend.com.au/news/tag/rice/)
- [ankle strengthening](https://bendandmend.com.au/news/tag/ankle-strengthening/)
- [rolled ankle](https://bendandmend.com.au/news/tag/rolled-ankle/)
- [Sydney physiotherapist cbd](https://bendandmend.com.au/news/tag/sydney-physiotherapist-cbd/)
- [chronic pain](https://bendandmend.com.au/news/tag/chronic-pain/)
- [persistent pain](https://bendandmend.com.au/news/tag/persistent-pain/)
- [what is chronic pain](https://bendandmend.com.au/news/tag/what-is-chronic-pain/)
- [chronic pain syndrome](https://bendandmend.com.au/news/tag/chronic-pain-syndrome/)
- [what causes chronic pain](https://bendandmend.com.au/news/tag/what-causes-chronic-pain/)
- [chronic pain diagnosis](https://bendandmend.com.au/news/tag/chronic-pain-diagnosis/)
- [treating chronic pain](https://bendandmend.com.au/news/tag/treating-chronic-pain/)
- [managing chronic pain](https://bendandmend.com.au/news/tag/managing-chronic-pain/)
- [trigger points](https://bendandmend.com.au/news/tag/trigger-points/)
- [muscle spasm](https://bendandmend.com.au/news/tag/muscle-spasm/)
- [muscle contraction](https://bendandmend.com.au/news/tag/muscle-contraction/)
- [muscle energy techniques](https://bendandmend.com.au/news/tag/muscle-energy-techniques/)
- [point release](https://bendandmend.com.au/news/tag/point-release/)
- [physiotherapy techniques](https://bendandmend.com.au/news/tag/physiotherapy-techniques/)
- [muscular pain](https://bendandmend.com.au/news/tag/muscular-pain/)
- [push-up](https://bendandmend.com.au/news/tag/push-up/)
- [push-ups](https://bendandmend.com.au/news/tag/push-ups/)
- [cartilage tear](https://bendandmend.com.au/news/tag/cartilage-tear/)
- [wrist injury](https://bendandmend.com.au/news/tag/wrist-injury/)
- [wrist sprain](https://bendandmend.com.au/news/tag/wrist-sprain/)
- [wrist strain](https://bendandmend.com.au/news/tag/wrist-strain/)
- [tendosynovitis](https://bendandmend.com.au/news/tag/tendosynovitis/)
- [carpal tunnel syndrome](https://bendandmend.com.au/news/tag/carpal-tunnel-syndrome/)
- [triangular fibrocartilage](https://bendandmend.com.au/news/tag/triangular-fibrocartilage/)
- [ganglion](https://bendandmend.com.au/news/tag/ganglion/)
- [fascia](https://bendandmend.com.au/news/tag/fascia/)
- [thoracolumbar fascia](https://bendandmend.com.au/news/tag/thoracolumbar-fascia/)
- [connective tissue](https://bendandmend.com.au/news/tag/connective-tissue/)
- [exertional compartment syndrome](https://bendandmend.com.au/news/tag/exertional-compartment-syndrome/)
- [tensor fasciae lata](https://bendandmend.com.au/news/tag/tensor-fasciae-lata/)
- [ergonomic workstation](https://bendandmend.com.au/news/tag/ergonomic-workstation/)
- [poor posture](https://bendandmend.com.au/news/tag/poor-posture/)
- [workplace ergonomics](https://bendandmend.com.au/news/tag/workplace-ergonomics/)
- [slouching](https://bendandmend.com.au/news/tag/slouching/)
- [static postures](https://bendandmend.com.au/news/tag/static-postures/)
- [lumbar spine](https://bendandmend.com.au/news/tag/lumbar-spine/)
- [intervertebral disc](https://bendandmend.com.au/news/tag/intervertebral-disc/)
- [referred pain](https://bendandmend.com.au/news/tag/referred-pain-2/)
- [nucleus pulposus](https://bendandmend.com.au/news/tag/nucleus-pulposus/)
- [Sydney city physio](https://bendandmend.com.au/news/tag/sydney-city-physio/)
- [mobile phone posture](https://bendandmend.com.au/news/tag/mobile-phone-posture/)
- [standing workstation](https://bendandmend.com.au/news/tag/standing-workstation/)
- [laptops and posture](https://bendandmend.com.au/news/tag/laptops-and-posture/)
- [swimming](https://bendandmend.com.au/news/tag/swimming/)
- [swimmer's shoulder](https://bendandmend.com.au/news/tag/swimmers-shoulder/)
- [scapula stability](https://bendandmend.com.au/news/tag/scapula-stability/)
- [whole body vibration machine](https://bendandmend.com.au/news/tag/whole-body-vibration-machine/)
- [whole-body vibration](https://bendandmend.com.au/news/tag/whole-body-vibration/)
- [vibration](https://bendandmend.com.au/news/tag/vibration/)
- [gym equipment](https://bendandmend.com.au/news/tag/gym-equipment/)
- [WBV](https://bendandmend.com.au/news/tag/wbv/)
- [bone density](https://bendandmend.com.au/news/tag/bone-density/)
- [anti-gravity muscles](https://bendandmend.com.au/news/tag/anti-gravity-muscles/)
- [stability](https://bendandmend.com.au/news/tag/stability/)
- [physiotherapist cbd Sydney](https://bendandmend.com.au/news/tag/physiotherapist-cbd-sydney/)
- [shaking platforms](https://bendandmend.com.au/news/tag/shaking-platforms/)
- [stress fracture](https://bendandmend.com.au/news/tag/stress-fracture/)
- [lower limbs](https://bendandmend.com.au/news/tag/lower-limbs/)
- [repetitive impact](https://bendandmend.com.au/news/tag/repetitive-impact/)
- [overloading injury](https://bendandmend.com.au/news/tag/overloading-injury/)
- [bony tenderness](https://bendandmend.com.au/news/tag/bony-tenderness/)
- [management of stress fractures](https://bendandmend.com.au/news/tag/management-of-stress-fractures/)
- [weightbearing](https://bendandmend.com.au/news/tag/weightbearing/)
- [non-weightbearing](https://bendandmend.com.au/news/tag/non-weightbearing/)
- [biomechanics](https://bendandmend.com.au/news/tag/biomechanics/)
- [unloading the bone](https://bendandmend.com.au/news/tag/unloading-the-bone/)
- [reloading the bone](https://bendandmend.com.au/news/tag/reloading-the-bone/)
- [joint pain](https://bendandmend.com.au/news/tag/joint-pain/)
- [knee injury](https://bendandmend.com.au/news/tag/knee-injury/)
- [sore knees](https://bendandmend.com.au/news/tag/sore-knees/)
- [fat pad](https://bendandmend.com.au/news/tag/fat-pad/)
- [hoffa's pad](https://bendandmend.com.au/news/tag/hoffas-pad/)
- [Sydney physiotherapists](https://bendandmend.com.au/news/tag/sydney-physiotherapists/)
- [sydney cbd physiotherapists](https://bendandmend.com.au/news/tag/sydney-cbd-physiotherapists/)
- [anterior cruciate ligament](https://bendandmend.com.au/news/tag/anterior-cruciate-ligament/)
- [thoracic spine](https://bendandmend.com.au/news/tag/thoracic-spine/)
- [tenderness](https://bendandmend.com.au/news/tag/tenderness/)
- [knee injuries](https://bendandmend.com.au/news/tag/knee-injuries/)
- [knee ligament](https://bendandmend.com.au/news/tag/knee-ligament/)
- [injuries to women in sport](https://bendandmend.com.au/news/tag/injuries-to-women-in-sport/)
- [acl tear](https://bendandmend.com.au/news/tag/acl-tear/)
- [female cruciate ligament tear](https://bendandmend.com.au/news/tag/female-cruciate-ligament-tear/)
- [postural pain](https://bendandmend.com.au/news/tag/postural-pain/)
- [spinal stiffness](https://bendandmend.com.au/news/tag/spinal-stiffness/)
- [stiff back](https://bendandmend.com.au/news/tag/stiff-back/)
- [physio treatment back pain](https://bendandmend.com.au/news/tag/physio-treatment-back-pain/)
- [exercises for stiff spine](https://bendandmend.com.au/news/tag/exercises-for-stiff-spine/)
- [symptoms](https://bendandmend.com.au/news/tag/symptoms/)
- [immobilization](https://bendandmend.com.au/news/tag/immobilization/)
- [stiff](https://bendandmend.com.au/news/tag/stiff/)
- [intense](https://bendandmend.com.au/news/tag/intense/)
- [stress](https://bendandmend.com.au/news/tag/stress/)
- [freezing](https://bendandmend.com.au/news/tag/freezing/)
- [frozen](https://bendandmend.com.au/news/tag/frozen/)
- [thawing](https://bendandmend.com.au/news/tag/thawing/)
- [intense pain](https://bendandmend.com.au/news/tag/intense-pain/)
- [injury prevention](https://bendandmend.com.au/news/tag/injury-prevention/)
- [meniscus](https://bendandmend.com.au/news/tag/meniscus/)
- [fibrocartilage](https://bendandmend.com.au/news/tag/fibrocartilage/)
- [CBD physiotherapists in sydney](https://bendandmend.com.au/news/tag/cbd-physiotherapists-in-sydney/)
- [dancing injury](https://bendandmend.com.au/news/tag/dancing-injury/)
- [sport season](https://bendandmend.com.au/news/tag/sport-season/)
- [sport injury](https://bendandmend.com.au/news/tag/sport-injury/)
- [keyhole surgery](https://bendandmend.com.au/news/tag/keyhole-surgery/)
- [minimally invasive](https://bendandmend.com.au/news/tag/minimally-invasive/)
- [meniscal tear](https://bendandmend.com.au/news/tag/meniscal-tear/)
- [contrast baths](https://bendandmend.com.au/news/tag/contrast-baths/)
- [delayed onset](https://bendandmend.com.au/news/tag/delayed-onset/)
- [soreness](https://bendandmend.com.au/news/tag/soreness/)
- [smart training](https://bendandmend.com.au/news/tag/smart-training/)
- [warm up](https://bendandmend.com.au/news/tag/warm-up/)
- [lactate acid](https://bendandmend.com.au/news/tag/lactate-acid/)
- [inflammatory response](https://bendandmend.com.au/news/tag/inflammatory-response/)
- [elbow brace](https://bendandmend.com.au/news/tag/elbow-brace/)
- [sydney sporting injuries](https://bendandmend.com.au/news/tag/sydney-sporting-injuries/)
- [bulking up](https://bendandmend.com.au/news/tag/bulking-up/)
- [weight training](https://bendandmend.com.au/news/tag/weight-training/)
- [hypertrophy](https://bendandmend.com.au/news/tag/hypertrophy/)
- [CBD physiotherapists](https://bendandmend.com.au/news/tag/cbd-physiotherapists/)
- [physio CBD](https://bendandmend.com.au/news/tag/physio-cbd/)
- [movie star bodies](https://bendandmend.com.au/news/tag/movie-star-bodies/)
- [toning](https://bendandmend.com.au/news/tag/toning/)
- [cbd physio](https://bendandmend.com.au/news/tag/cbd-physio/)
- [physiotherapy](https://bendandmend.com.au/news/tag/physiotherapy-2/)
- [golf](https://bendandmend.com.au/news/tag/golf/)
- [golfer's elbow](https://bendandmend.com.au/news/tag/golfers-elbow/)
- [spinal cord](https://bendandmend.com.au/news/tag/spinal-cord/)
- [black belt](https://bendandmend.com.au/news/tag/black-belt/)
- [martin place physio martin place physiotherapy and pilates physiotherapist sydney physiotherapy sydney physiotherapy sydney cbd sports physiotherapy sydney sydney cbd physio and pilates sydney cbd phy](https://bendandmend.com.au/news/tag/martin-place-physio-martin-place-physiotherapy-and-pilates-physiotherapist-sydney-physiotherapy-sydney-physiotherapy-sydney-cbd-sports-physiotherapy-sydney-sydney-cbd-physio-and-pilates-sydney-cbd-phy/)
- [weight lifting](https://bendandmend.com.au/news/tag/weight-lifting/)
- [city physio](https://bendandmend.com.au/news/tag/city-physio/)
- [cbd pilates](https://bendandmend.com.au/news/tag/cbd-pilates/)
- [complex regional pain syndrome](https://bendandmend.com.au/news/tag/complex-regional-pain-syndrome/)
- [reflex sympathetic dystrophy](https://bendandmend.com.au/news/tag/reflex-sympathetic-dystrophy/)
- [trauma](https://bendandmend.com.au/news/tag/trauma/)
- [chair](https://bendandmend.com.au/news/tag/chair/)
- [sitting](https://bendandmend.com.au/news/tag/sitting/)
- [set up](https://bendandmend.com.au/news/tag/set-up/)
- [Triangular Fibrocartilage Complex](https://bendandmend.com.au/news/tag/triangular-fibrocartilage-complex/)
- [tfcc](https://bendandmend.com.au/news/tag/tfcc/)
- [hand](https://bendandmend.com.au/news/tag/hand-2/)
- [physiotherapy city](https://bendandmend.com.au/news/tag/physiotherapy-city/)
- [women](https://bendandmend.com.au/news/tag/women/)
- [handbag](https://bendandmend.com.au/news/tag/handbag/)
- [bag weight](https://bendandmend.com.au/news/tag/bag-weight/)
- [neck strain](https://bendandmend.com.au/news/tag/neck-strain/)
- [tension](https://bendandmend.com.au/news/tag/tension/)
- [disc compression](https://bendandmend.com.au/news/tag/disc-compression/)
- [bag](https://bendandmend.com.au/news/tag/bag/)
- [creaking bones](https://bendandmend.com.au/news/tag/creaking-bones/)
- [rupture](https://bendandmend.com.au/news/tag/rupture/)
- [cavitation](https://bendandmend.com.au/news/tag/cavitation/)
- [physiotherapist knee](https://bendandmend.com.au/news/tag/physiotherapist-knee/)
- [low impact](https://bendandmend.com.au/news/tag/low-impact/)
- [bike](https://bendandmend.com.au/news/tag/bike/)
- [cycling](https://bendandmend.com.au/news/tag/cycling/)
- [joints](https://bendandmend.com.au/news/tag/joints/)
- [sore](https://bendandmend.com.au/news/tag/sore/)
- [position](https://bendandmend.com.au/news/tag/position/)
- [bike set up](https://bendandmend.com.au/news/tag/bike-set-up/)
- [bend and mend physio](https://bendandmend.com.au/news/tag/bend-and-mend-physio/)
- [pilatotherapy](https://bendandmend.com.au/news/tag/pilatotherapy/)
- [massage](https://bendandmend.com.au/news/tag/massage/)
- [physiotherapy cbd](https://bendandmend.com.au/news/tag/physiotherapy-cbd/)
- [physiotherapist cbd](https://bendandmend.com.au/news/tag/physiotherapist-cbd/)
- [core](https://bendandmend.com.au/news/tag/core/)
- [Carpal tunnel](https://bendandmend.com.au/news/tag/carpal-tunnel/)
- [hands](https://bendandmend.com.au/news/tag/hands/)
- [median nerve](https://bendandmend.com.au/news/tag/median-nerve/)
- [tingling](https://bendandmend.com.au/news/tag/tingling/)
- [numbness](https://bendandmend.com.au/news/tag/numbness/)
- [martin place](https://bendandmend.com.au/news/tag/martin-place/)
- [leg pain](https://bendandmend.com.au/news/tag/leg-pain/)
- [neural pain](https://bendandmend.com.au/news/tag/neural-pain/)
- [shin](https://bendandmend.com.au/news/tag/shin/)
- [bend + mend](https://bendandmend.com.au/news/tag/bend-mend/)
- [muscle strain](https://bendandmend.com.au/news/tag/muscle-strain/)
- [muscle tear](https://bendandmend.com.au/news/tag/muscle-tear/)
- [Race for the kids](https://bendandmend.com.au/news/tag/race-for-the-kids/)
- [tension headach](https://bendandmend.com.au/news/tag/tension-headach/)
- [Race for the kidse](https://bendandmend.com.au/news/tag/race-for-the-kidse/)
- [incontin](https://bendandmend.com.au/news/tag/incontin/)
- [bladder](https://bendandmend.com.au/news/tag/bladder/)
- [cramp](https://bendandmend.com.au/news/tag/cramp/)
- [muscle cramp](https://bendandmend.com.au/news/tag/muscle-cramp/)
- [women's health physio](https://bendandmend.com.au/news/tag/womens-health-physio/)
- [cubital tunnel](https://bendandmend.com.au/news/tag/cubital-tunnel/)
- [ulnar nerve](https://bendandmend.com.au/news/tag/ulnar-nerve/)
- [workstation assessment](https://bendandmend.com.au/news/tag/workstation-assessment/)
- [ergonomic assessment](https://bendandmend.com.au/news/tag/ergonomic-assessment/)
- [nociceptor](https://bendandmend.com.au/news/tag/nociceptor/)
- [nerve pain](https://bendandmend.com.au/news/tag/nerve-pain/)
- [scholarship](https://bendandmend.com.au/news/tag/scholarship/)
- [injury management](https://bendandmend.com.au/news/tag/injury-management/)
- [barangaroo](https://bendandmend.com.au/news/tag/barangaroo/)
- [shoulder stinger](https://bendandmend.com.au/news/tag/shoulder-stinger/)
- [Sports Physio Sydney CBD](https://bendandmend.com.au/news/tag/sports-physio-sydney-cbd/)
- [corked thigh](https://bendandmend.com.au/news/tag/corked-thigh/)
- [scaphoid](https://bendandmend.com.au/news/tag/scaphoid/)
- [fracture wrist](https://bendandmend.com.au/news/tag/fracture-wrist/)
- [sports physio cbd](https://bendandmend.com.au/news/tag/sports-physio-cbd/)
- [fall onto wrist](https://bendandmend.com.au/news/tag/fall-onto-wrist/)
- [avascular necrosis](https://bendandmend.com.au/news/tag/avascular-necrosis/)
- [over the top in golf](https://bendandmend.com.au/news/tag/over-the-top-in-golf/)
- [sports physio sydney](https://bendandmend.com.au/news/tag/sports-physio-sydney/)
- [running physio sydney cbd](https://bendandmend.com.au/news/tag/running-physio-sydney-cbd/)
- [running injury](https://bendandmend.com.au/news/tag/running-injury/)
- [Sports Physio clinic](https://bendandmend.com.au/news/tag/sports-physio-clinic/)
- [sydney sports physio](https://bendandmend.com.au/news/tag/sydney-sports-physio/)
- [CBD sports Physio](https://bendandmend.com.au/news/tag/cbd-sports-physio/)
- [golf physio](https://bendandmend.com.au/news/tag/golf-physio/)
- [sports physio](https://bendandmend.com.au/news/tag/sports-physio/)
- [physio barrangaroo](https://bendandmend.com.au/news/tag/physio-barrangaroo/)
- [aged care sydney cbd](https://bendandmend.com.au/news/tag/aged-care-sydney-cbd/)
- [barangaroo physio](https://bendandmend.com.au/news/tag/barangaroo-physio/)
- [HDCT](https://bendandmend.com.au/news/tag/hdct/)
- [hypermobile joints](https://bendandmend.com.au/news/tag/hypermobile-joints/)
- [JHS](https://bendandmend.com.au/news/tag/jhs/)
- [shin splints physio](https://bendandmend.com.au/news/tag/shin-splints-physio/)
- [physio for shin splints](https://bendandmend.com.au/news/tag/physio-for-shin-splints/)
- [running pain in shins](https://bendandmend.com.au/news/tag/running-pain-in-shins/)
- [bend + mend physio](https://bendandmend.com.au/news/tag/bend-mend-physio/)
- [running physio](https://bendandmend.com.au/news/tag/running-physio/)
- [physio for runners](https://bendandmend.com.au/news/tag/physio-for-runners/)
- [ankle physio](https://bendandmend.com.au/news/tag/ankle-physio/)
- [sports ankle physio](https://bendandmend.com.au/news/tag/sports-ankle-physio/)
- [spotrs physio sydney cbd](https://bendandmend.com.au/news/tag/spotrs-physio-sydney-cbd/)
- [ankle physio sydney cbd](https://bendandmend.com.au/news/tag/ankle-physio-sydney-cbd/)
- [ligament injury sydney cbd](https://bendandmend.com.au/news/tag/ligament-injury-sydney-cbd/)
- [physio sports sydney](https://bendandmend.com.au/news/tag/physio-sports-sydney/)
- [pregnancy exercise](https://bendandmend.com.au/news/tag/pregnancy-exercise/)
- [pregnancy belts](https://bendandmend.com.au/news/tag/pregnancy-belts/)
- [SRC shorts](https://bendandmend.com.au/news/tag/src-shorts/)
- [abdominal separation](https://bendandmend.com.au/news/tag/abdominal-separation/)
- [blogs](https://bendandmend.com.au/news/tag/blogs/)
- [ranked](https://bendandmend.com.au/news/tag/ranked/)
- [physical therapy](https://bendandmend.com.au/news/tag/physical-therapy/)
- [nsw](https://bendandmend.com.au/news/tag/nsw/)
- [health and wellbeing](https://bendandmend.com.au/news/tag/health-and-wellbeing/)
- [sports sydney cbd](https://bendandmend.com.au/news/tag/sports-sydney-cbd/)
- [BPPV](https://bendandmend.com.au/news/tag/bppv/)
- [vertigo](https://bendandmend.com.au/news/tag/vertigo/)
- [dizziness](https://bendandmend.com.au/news/tag/dizziness/)
- [sports physio BPPV](https://bendandmend.com.au/news/tag/sports-physio-bppv/)
- [Sydney cbd BPPV](https://bendandmend.com.au/news/tag/sydney-cbd-bppv/)
- [brain changes](https://bendandmend.com.au/news/tag/brain-changes/)
- [barangaroo running](https://bendandmend.com.au/news/tag/barangaroo-running/)
- [pillow type](https://bendandmend.com.au/news/tag/pillow-type/)
- [pillow](https://bendandmend.com.au/news/tag/pillow/)
- [pessary](https://bendandmend.com.au/news/tag/pessary/)
- [pessary fitting](https://bendandmend.com.au/news/tag/pessary-fitting/)
- [gluteals](https://bendandmend.com.au/news/tag/gluteals/)
- [pilates gluts](https://bendandmend.com.au/news/tag/pilates-gluts/)
- [sidelying gluts](https://bendandmend.com.au/news/tag/sidelying-gluts/)
- [bend + mend pilates](https://bendandmend.com.au/news/tag/bend-mend-pilates/)
- [circular quay](https://bendandmend.com.au/news/tag/circular-quay/)
- [king st wharf](https://bendandmend.com.au/news/tag/king-st-wharf/)
- [lisfranc](https://bendandmend.com.au/news/tag/lisfranc/)
- [incontinence](https://bendandmend.com.au/news/tag/incontinence/)
- [world incontinence week](https://bendandmend.com.au/news/tag/world-incontinence-week/)
- [chiropractic](https://bendandmend.com.au/news/tag/chiropractic/)
- [chiro](https://bendandmend.com.au/news/tag/chiro/)
- [Telehealth](https://bendandmend.com.au/news/tag/telehealth/)
- [online physio](https://bendandmend.com.au/news/tag/online-physio/)
- [Zoom physio](https://bendandmend.com.au/news/tag/zoom-physio/)
- [telehealth physio](https://bendandmend.com.au/news/tag/telehealth-physio/)
- [physitrack](https://bendandmend.com.au/news/tag/physitrack/)
- [couch to 5](https://bendandmend.com.au/news/tag/couch-to-5/)
- [olympics](https://bendandmend.com.au/news/tag/olympics/)
- [lockdown](https://bendandmend.com.au/news/tag/lockdown/)
- [masks](https://bendandmend.com.au/news/tag/masks/)
- [weight](https://bendandmend.com.au/news/tag/weight/)
- [covid](https://bendandmend.com.au/news/tag/covid/)
- [teleheath pilates](https://bendandmend.com.au/news/tag/teleheath-pilates/)
- [online pilates](https://bendandmend.com.au/news/tag/online-pilates/)
- [virtual pilates](https://bendandmend.com.au/news/tag/virtual-pilates/)
- [physio pilates](https://bendandmend.com.au/news/tag/physio-pilates/)
- [sydney climbers](https://bendandmend.com.au/news/tag/sydney-climbers/)
- [climbing injury](https://bendandmend.com.au/news/tag/climbing-injury/)
- [hangboard sydney](https://bendandmend.com.au/news/tag/hangboard-sydney/)
- [physio climbing](https://bendandmend.com.au/news/tag/physio-climbing/)
- [finger injury](https://bendandmend.com.au/news/tag/finger-injury/)
- [core stability climbing](https://bendandmend.com.au/news/tag/core-stability-climbing/)
- [sydney womens health](https://bendandmend.com.au/news/tag/sydney-womens-health/)
- [womens health physio sydney CBD](https://bendandmend.com.au/news/tag/womens-health-physio-sydney-cbd/)
- [pelvic pain](https://bendandmend.com.au/news/tag/pelvic-pain/)
- [pain intercourse](https://bendandmend.com.au/news/tag/pain-intercourse/)
- [period pain sydney](https://bendandmend.com.au/news/tag/period-pain-sydney/)
- [mental health](https://bendandmend.com.au/news/tag/mental-health/)
- [bone fracture](https://bendandmend.com.au/news/tag/bone-fracture/)
- [biceps femoris tendon](https://bendandmend.com.au/news/tag/biceps-femoris-tendon/)
- [achilles](https://bendandmend.com.au/news/tag/achilles/)
- [tendinopathy](https://bendandmend.com.au/news/tag/tendinopathy/)
- [mortons neuroma](https://bendandmend.com.au/news/tag/mortons-neuroma/)
- [plantar faciitis](https://bendandmend.com.au/news/tag/plantar-faciitis/)
- [foot pain](https://bendandmend.com.au/news/tag/foot-pain/)
- [foot physio](https://bendandmend.com.au/news/tag/foot-physio/)
- [spinal physio](https://bendandmend.com.au/news/tag/spinal-physio/)
- [snags](https://bendandmend.com.au/news/tag/snags/)
- [joint mobilisation](https://bendandmend.com.au/news/tag/joint-mobilisation/)
- [ergonomics](https://bendandmend.com.au/news/tag/ergonomics/)
- [workplace set up](https://bendandmend.com.au/news/tag/workplace-set-up/)
- [eye strain](https://bendandmend.com.au/news/tag/eye-strain/)
- [hyrox](https://bendandmend.com.au/news/tag/hyrox/)
- [physiosydney](https://bendandmend.com.au/news/tag/physiosydney/)
- [sportsphysiosydney](https://bendandmend.com.au/news/tag/sportsphysiosydney/)
- [bendandmend](https://bendandmend.com.au/news/tag/bendandmend/)
- [stages of hyrox](https://bendandmend.com.au/news/tag/stages-of-hyrox/)
- [burpees](https://bendandmend.com.au/news/tag/burpees/)
- [farmers carry](https://bendandmend.com.au/news/tag/farmers-carry/)
- [ski erg](https://bendandmend.com.au/news/tag/ski-erg/)
- [sled push](https://bendandmend.com.au/news/tag/sled-push/)
- [sled pulls](https://bendandmend.com.au/news/tag/sled-pulls/)
- [lowerbackpain](https://bendandmend.com.au/news/tag/lowerbackpain/)
- [backphysio](https://bendandmend.com.au/news/tag/backphysio/)
- [lowbackpain](https://bendandmend.com.au/news/tag/lowbackpain/)

## Media Tags

- [ACL ligament rupture blog Divashni Kumar Physio](https://bendandmend.com.au/news/media_tag/acl-ligament-rupture-blog-divashni-kumar-physio/)
- [physio adrian cerra hamstring muscle blog](https://bendandmend.com.au/news/media_tag/physio-adrian-cerra-hamstring-muscle-blog/)

## Project Categories

- [Martin Place](https://bendandmend.com.au/news/project-type/martin-place/)
- [Online Telehealth](https://bendandmend.com.au/news/project-type/telehealth/)