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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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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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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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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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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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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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