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Part 1 – My ‘Pelvis is out’, why you are wrong and why you may need to find a new therapist!

resources Jul 19, 2017

Have you or someone you know ever been told that your pelvis is ‘out’?

It is a fairly common phrase used by many practitioners and immediately gives you (the patient) the impression that something is not-aligned and that it needs to be put back ‘in’ it’s rightful place. Fortunately for you and me our body is not a Jenga tower waiting to fall in a heap and often things do not “go out of place” unless a car accident or fall from a severely high height is involved.

Comments like this breed a degree of fear in a persons body and create a sense of reliance on the therapist to then ‘fix’ or ‘maintain’ the pelvis in the correct position which occurs through regular and indefinite ‘re-alignment’ sessions. I want to challenge this belief by explaining how structurally robust it truly is and to help empower you to think differently about your body.

Why you’ve got it wrong when it comes to your pelvis being...

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Training Blog 3

Uncategorized Jul 18, 2017


The ritual continues… wake up, grab the running clothes/shoes, and out the door. Hit the same routes that I’ve been planning and know each mile like the back of my hand. Consistency is key when it comes to training and forcing myself to make a habit of physical activity around a busy work schedule has been the hardest part. Variation isn’t necessarily a bad thing either though to throw in as part of your training. I’ll do my speed workouts on the oval with the grass, change shoes occasionally with a preference for some pairs with certain speeds or distances, and even consider cross training when I’m feeling a bit burnt out from running!

Consider this analogy:

Let’s consider, what would happen to the chair as it’s being compressed with the exact same force constantly. The chair will wear down in those exact spots that its being hit constantly to the point that the cushion will no longer be comfortable to sit on! Now...

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Week 4 and the Acute to Chronic Ratio!

running Jul 18, 2017

4 weeks in and I’m feeling great! The legs are gradually getting stronger and I’m able to climb hills around my community better as well as control my breathing to stay relaxed. There’s been a couple bumps in the road with a slight ache in the Achilles one morning and the occasional dull ache in the left shin, but these have been managed by shifting around my recovery days and already settled down. The occasional niggles bring me to my next point that I want to share now that it’s been 4 weeks of gradually building my load more consistently: The ACUTE to CHRONIC RATIO.

Week 4 is an important milestone not only from the standpoint that I’ve managed to consistently train over a 4 week period, but I can now calculate my injury risk based on the Acute-to-Chronic Ratio.  This a great load monitoring tool that can allow you to manage your running volume a bit more fine-tuned than the 10% rule and also mitigate risk when you have missed a couple of runs...

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The Top 5 ‘On the Course’ to hit the ball further and have less pain

golf resources Jul 12, 2017

Is this you?

“I really want to cream this drive but I feel like I can’t turn cause of this pinch in my back…”

Well you are not alone. Approximately 50% of male and female golfers will experience back pain at some stage which will stop them from playing their best.

But here’s what you can do.

Today I’m going to talk through 5 tips to help you get through your round with as little discomfort as possible.

1- Warm up!

Be honest, do you warm up at all? Most golfers don’t and it’s putting them at risk of injury and stopping them playing their best. Perform a variety of warm up exercises including hip and trunk rotation exercises. If you haven’t seen our previous posts, please have a look through the Injury Rehab Centre Youtube Channel which are perfect to perform before and during your round.

2 – Gradually Increase the swing forces – Putt > Wedges> Long Irons > Hybrid >...

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The 3 BEST strengthening exercises for bombing longer drives!

golf Jul 12, 2017

You know what they say, drive for show…putt for dough. But really not many of us are getting paid so there’s nothing better in golf than a long drive.

Whether you are a bit short of the tee and struggle to reach long par four’s in two shots OR if you are already a long hitter but would relish the opportunity to be able to go that bit further, maybe over the trees protecting that par 4 green, this blogs for you.

Kinetic Chain> Power > Club Head Speed > Ball Velocity > Drive Distance

As the golf swing is extremely intricate and complicated, club head speed is determined by the summation of forces developed throughout the whole body during the swing. Think leg muscles, hip muscles, trunk muscles, shoulder muscles and forearm muscles all combining and contributing to the final product.

The product of the swing then boils down to two things.

  1. How good is the timing of all these components to produce maximum club head speed at the point...
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The biggest killer of golf swing symmetry.

golf resources Jul 12, 2017

A good golf swing is like riding a bike, it requires perfect balance and symmetry as you move dynamically from side to side.

However like riding a bike, when we lose balance things can crash and injuries can occur. At the Injury Rehab Centre our Physiotherapists and Osteopaths servicing patients from the Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton suburbs see many have injuries in golfers such as lower back pain and golfer’s elbow that are associated with muscular and joint range of motion imbalances. This could either refer to significant difference in strength of a muscle or a restriction in movement resulting from a ‘tight’ muscle or joint. In almost all of these cases rehabilitation involves trying to iron out these differences.

So how does this relate to golf injuries?

Plain and simple, golf is a very repetitive and one sided sport. If we estimate that an average golfer may play twice a week and hit the range once. A...

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My First Marathon – Running Physio Alex Kimp

resources running Jul 08, 2017

My FIRST marathon!

As the running physiotherapist at the Injury Rehab Centre, I, Alex Kimp have decided to compete in my first ever marathon this October at the Melbourne Marathon! This will be the furthest that I have ever ran throughout my running career and I’ve always preferred to go faster than further. It is always an exciting process to challenge your own limits and set goals for yourself to see what you can achieve. I’ll be keeping a log of some training tips and ideas that I incorporate into my own training from week to week!


I have two goals in mind:

  • First and foremost would be to be able to finish the marathon and not allow an injury to stop me from getting to the line!
    • AGE GROUP: 18-34 / MALE = 3 Hours 5 Minutes



The marathon is a...

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How strength training will reduce pain and injury by 50%

At the Injury Rehab Centre our Physiotherapists and Osteopaths who service the Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton suburbs have the philosophy that stronger people are harder to kill injure. That’s why a big part of our management for dealings with patient pain and injury often involves an active approach teaching our patients to become stronger and move more efficiently.

Exercise is good for us!


Most patients that our Physiotherapists and Osteopaths see understand that physical activity is beneficial for many common diseases and pathologies. It’s now commonly known through research that exercise helps with:

  • Cardiovascular disease
  • Diabetes
  • Cancer
  • Hypertension
  • Obesity
  • Depression
  • Osteoporosis

How does injury occur?

So exercise is good for our body but what about pain and injury? Many of us engage in a variety of different activities and sports that all inherently put our body through stress and...

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2 top exercises for office workers and golf back pain!

Are you an office worker who often feels pretty stiff in the lower back when you step out on to the tee block? Unfortunately this is a common problem for many golfers and something that the Physiotherapists and Osteopaths at the Injury Rehab Centre in Cheltenham deal with a lot with their golfing clients.

The reason for this is pretty simple, while 40+ hours of being chained to the computer during the week might help pay the bills it really doesn’t lend itself well to 3+ hours of golf on the weekend.

What does sitting do for low back pain?

You may of heard that sitting is being described as the new smoking? The reason for this is not only do sedentary lifestyles have ill effects for things like cardiovascular disease, diabetes etc but it is also terrible for movement health. A standard sitting position often places the joints of the hips and upper back in a squashed position that robs them of range of motion, and long periods of sitting can render the musculature very...

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Low Back Pain – Why you’re activating your core the wrong way!

Low back pain is one of the common musculoskeletal injuries that health professionals in Australia have to treat. At the Injury Rehab Centre our team of Physiotherapists and Osteopaths see many patients from Cheltenham, Moorabbin, Mentone, Highett, Hampton, Black Rock, Beaumaris and Heatherton who present with both acute and chronic low back pain. There are multiple techniques and strategies that a health professional may utilize in order to address a patient’s low back pain, but a common conservative strategy is therapeutic exercise. Often the first thing many patients think of is that they need to work on their “Core Strength” or their “Core Stability.” But what does this truly mean?

For individuals with low back pain we know that “CORE STABILISATION” exercises:

  • Decrease pain
  • Reduce disability
  • Restore/Increase muscle function
  • Promote stability
  • Reduce risk of subsequent injury

As a patient, you may be unaware of this but there are...

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