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Should I Lift Heavy Before My Big Run?

theinjuryrehabcentre Aug 31, 2018
🤔Has anyone ever told you not to lift heavy because you should not “get big” before that big run coming ahead? Think twice. 
The evidence is emerging. 
💪 It has been shown that SLOW and HEAVY low repetition resistance training, as well as EXPLOSIVE resistance training at least 2-3 times a week only enhances running efficiency, speed and strength. Systematic reviews have shown improved running economy by 8% in the resistance trained group compared to the untrained control group, without putting on additional muscle.
🏃 Did you also know that your calves take up to 8 TIMES the load of your body weight when running? The stiffness of your achilles tendons will also not change enough with running alone. This highlights the importance of strength training even further, not only for performance but also injury prevention. 
If you’d like to feel better, move better and perform better visit
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Soccer Sport Specific Training

theinjuryrehabcentre Aug 31, 2018
Players cover between 8-12km in total over a 90min match with 98% of that distance without the ball. The total distance covered comprised of 7.9% backwards, 3% sideways and 89% forwards movement in English Premier League players (Bloomfield, Polman and O’Donoghue (2007a)).
This is a necessity in soccer, in which an individual may perform up to 1400 changes in activity, equating to one every 6 seconds (Reilly and Thomas, 1976; Bangsbo, Norregaard and Thorsoe, 1991; Mohr, Krustrup and Bangsbo, 2003). Ekblom (1986) and Withers et al. (1982) suggested that, again depending on positional role, these include anaerobic, skilled actions of 14 tackles, 9 headers, 50 ball involvements and 30 passes, per game, in addition to the rapid accelerations, decelerations, changes in direction and external stressors such as the presence of opponents.
During a match a player may perform 150-250 brief, intense actions (Mohr, Krustrup and Bangsbo, 2003) including 15 tackles, 10...
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Why Runners Think They Get Injured?

theinjuryrehabcentre Aug 30, 2018
😱If you have ever been told the reason for your running injury was due to insufficient stretching, shoes or flat feet, you may be surprised.
📰 The literature explains that there is not enough evidence to point the finger at these reasons. (Saragiotto, 2014)
🏃 When tracking load, injuries do not peak until at least 3 to 6 weeks after training has commenced. In other words, appropriate LOADING is critical in the early stages to prevent these injuries from occurring!
Mechanotherapy is the loading of your bone, muscle, tendon, ligaments and structures. Decreased pain sensitisation occurs with this loading.
Physiotherapists understand the fine balance between underloading and overloading, as well as the demands of endurance runs. 
If you’d like to feel better, move better and perform better visit
Get yourself a REHAB PLAN to ensure optimal performance and a pain free finish.
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Mother's Day Massage Special. 3 x 1 Hour Massage Only $150

news May 01, 2018

Hey you! Mothers day is coming up May 13th. You know nothing says “I love you” like the relief from the aches and pains of looking after your sorry ass all these years with 3 x 1 hour massages at the Injury Rehab Centre.

Hurry though this amazing Mothers Day offer is limited to the first 13 people who claim.

Call 95537024 to reserve yours, come in and visit us at the clinic 4/158 Chesterville Rd Cheltenham.

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Injury Rehab Centre sponsors Bentleigh Junior FC

football news Apr 19, 2018

Footies back and it’s with great pride that we announce that the Physiotherapist and Osteopaths from Injury Rehab Centre in Cheltenham will be sponsoring the Bentleigh Junior Football Club for the next 3 years!

Junior football helps many children stay fit and active but unfortunately like any sport can also be a source of pain and injury on young growing bodies.

Our aim has always been to be the GO-TO Physio and Osteo resource in our community for helping people achieve their health goals, including making sure children of all ages are healthy to participate in junior level sport, having fun with their friends, pain-free.

We will be providing the level of Physio support and service to BJFC using the latest assessment technology (including our very own trademarked Movement Assessment Tool used by AFL teams and thousands of practitioners worldwide), measuring flexibility, strength and balance to identify early kids who are at risk of injury, and providing the...

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Top 5 exercises to cut your risk of ACL injury in HALF this pre-season

injuryprevention Mar 11, 2018

Banish your risk of ACL injury this summer and smash your sporting goals

It’s a fact: no one wants to spend the summer pre-season laid up on the couch binge watching re-runs of Friends when you should be out training and performing better for the upcoming football, netball or another sporting season. Did you know that ACL injury is the NUMBER ONE cause of time spent on the sporting side-line? And that’s across ALL sports. That’s a pretty significant reason to spend some time bullet-proofing your ACLs. The great news is that you can cut your risk of suffering through extended couch-time by 50% with these 5 exercises.

At the Injury Rehab Centre our Physiotherapists and Osteopaths regularly work with those from the Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton suburbs to not only rehabilitate athletes after knee injury, but also ensure any future injuries are minimised.

Which 5 exercises should you be doing right now?


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news Nov 01, 2017


Have you been stuck on the injury or pain merry-go-round? Are you finally ready for a long-term solution so you can get back to what you really love to do?
At the Injury Rehab Centre, our Physiotherapists and Osteopaths provide hands-on care while working with you to develop a unique plan to turn you into your own therapist so you can help yourself!
Our Physiotherapists and Osteopaths have helped thousands of Bayside locals just like you get back to feeling better, moving better and performing better and our methods are world renowned.
For the month of November, the Injury Rehab Centre is offering new patients the opportunity to use up their remaining private healthcare extras benefit by claiming their New Patient Initial Physiotherapy or Osteopathy appointment with no further gap...
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The core stability myth – more than pilates

injuryprevention Sep 18, 2017

Read this well-written article by the Huffington Post today and it kicked off this rant, you can read the article here. As a Physiotherapist or Osteopath at the Injury Rehab Centre in Cheltenham it can be frustrating how many people ask if the only cure for their back pain is “should I be doing Pilates.”

Now I’ll repeat many times here that I don’t think Pilates is bad, but I do shake my head at the ramifications one type of exercise has had on the way people think and feel about their back.

If you haven’t read Joseph Pilates book “Your Health”, you’ll find it quite amusing by modern marketing standards. He states that perfect posture requires “the simultaneous drawing in of the stomach and throwing out of the chest”. The photos of Pilates demonstrating the “correct” way to stand look extremely tiring.







Why after millions of years of evolution would you...

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The 5 ticking time bombs that cause back pain in golf.

golf Jul 19, 2017

Did you know that one third of golfers currently have or previously experienced lower back pain while playing golf.

Does this surprise you? So common is it, as I write this i’ve just finished treating a golfer with low back pain.


Maybe you subscribe to the idea that golf is a leisurely sport which is perfectly suitable for the middle aged and somewhat out of shape. Well I’m going to convince you to dispel that belief as false. There are IN FACT a large number of risk factors for lower back pain amongst other injuries such as golfer’s elbow and knee pain that are associated specifically with golf, that are not necessarily true for any other sport. At the Injury Rehab Centre our Physiotherapists and Osteopaths look after many golfing patients from the Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton suburbs in relation to low back pain, golfer’s elbow and knee pain, just to name a few.

The ticking time...

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