Working from Home? 5 Simple Tips To Keep You Pain Free During This Time

The Do’s and Don’ts of Working from Home

Many of us have recently found ourselves working from home. This sudden change to your work environment may lead to aches and pains that affect your work productivity and general health and well-being. So, what exactly should you be doing to stay healthy and injury-free whilst working from home?

At Maroubra Road Physiotherapy, we have put together 5 simple tips to keep you productive and pain-free during this time:

  1. Get the Right Set-Up

An essential part of working from home is ensuring you have a good workstation. This should start by designating a space for your work (not the couch!) to set up a desk and chair. Make sure your desk and chair are set up properly with the computer monitor at eye level, keyboard close to your body and you have a supportive chair at the right height. These tips may sound simple, but too often we fall into the trap of working on the couch which may lead to increased strain on your neck, shoulders and back.

  1. Take a Break

When working from home, it is important to take regular breaks throughout the day. Taking a short break to get up and move is beneficial for not only your body but also your mind, as it helps to increase concentration and memory. Before you start work for the day you should aim to set specific times to have a break. This may be a 5-10minute break after every 45-60minutes. Setting an alarm can help to avoid forgetting to take rests and can keep you pain-free.

So plan ahead and move often!

  1. Bend and Move

Prolonged desk work may lead to your neck and back feeling tight and stiff. To counter this, we encourage you to complete simple stretches for your neck, chest and upper back. These stretches can be completed at your desk or on the floor and can be incorporated into your work breaks. If you’re unsure of just what stretches you should be doing, follow our Facebook & Instagram account for some ideas or come into the clinic to see one of our physiotherapists for help.

Remember ‘Motion is Lotion!’

  1. Stay Strong

With the recent closure of gyms, it is important to maintain your strength when working from home. Strengthening the muscles around your upper back, neck and shoulders can help to maintain a good posture and may reduce pain related to desk work. This can be done with simple home exercises using minimal equipment such as resistance bands, dumbbells or even your bodyweight. For some tips about which home strength exercises are suitable for you, contact the clinic for a consultation or follow our Instagram account for some ideas to get you started.

  1. Seek Help!

Lastly, during this difficult time it is important to reach out and seek help if you are in pain. Back and neck pain related to working from home and stress can have a significant impact on your productivity, sleep and general mood.  Here at Maroubra Road Physiotherapy, we are open for business as usual. So, make sure to contact the clinic and book in for a thorough assessment and treatment with one of our Physiotherapists.

We will get through this together!

Response to COVID-19: An Important Message To All Of Our Patients.

Dear patients,

In relation to the recent outbreak of the Coronavirus COVID-19 both nationally and internationally, many of you may be feeling uneasy. We wanted to reassure you that we are taking all necessary steps to ensure that we continue to support the health and safety of our valued patients and staff. We are closely watching the recommendations of NSW Health, and will continue to keep you informed of what our clinic is doing to manage things as best we can.

As an accredited practice we have always been vigilant with our practice cleanliness and hygiene, including the use of disposable face sheets and gowns as well as washing all our shorts and linen.  We have strict handwashing protocols between each consultation which we will continue to follow.

Due to growing concerns regarding the COVID-19 virus we have further enhanced our infection control procedures by:

  • wiping down all hard surfaces regularly, including doorknobs, light switches, keyboards, gym equipment etc.
  • we have placed a big bottle of hand sanitizer at the front desk and ask all our staff and patients to sanitize their hands when entering and leaving the practice.

Please adhere to the following guidelines with respect to attendance of your appointments at Maroubra Road Physiotherapy.

  • If you have any of the following symptoms including sore throat, cough, fever or shortness of breath, we ask that you reschedule your appointment with us. It is recommended that you follow the guidelines of the NSW health department.
  • If you have recently been to any overseas country, we ask that you do not attend the clinic for 14 days following your return to Australia. Please call us for clarification of your particular circumstances if you wish to.

Thank you for understanding.

As always, please feel free to contact us if you have any concerns or questions on 9314- 3888.

Best wishes

Maroubra Road Physiotherapy



Holiday self-care: five ways to soothe your frazzled body and mind

Attention all of you keyboard warriors and open-plan office occupiers, it’s almost time for the annual Christmas Holiday exodus from the workplace. The time when everyone is forced to ‘abandon desk’, even if it’s only with a sense of reluctance and for a short period of time.

Now that everything is grinding to a halt for Christmas, it’s also the perfect time to keep the lights burning bright by embracing self-care. If you use your down-time to care for your physical and mental health and to redress the balance, this will pay off in the years to come.  

Exhaustion, pain and physical injury are related 

Workplace burn-out is one of the most common conditions. It’s also termed exhaustion or over-work. According to the Australian Psychological Society’s 2014 Stress and Well-being in Australia Survey, one-quarter of Australians experienced moderate to high levels of stress in the previous 12 months. Stress was most prevalent in young Australians aged 18 to 35.

Money, career and relationship worries were all common sources of stress for younger Australians, whereas health problems were more likely to worry older people.

Burnout is defined as a state of chronic stress, leading to exhaustion, detachment, and feelings of ineffectiveness. It is beyond what you may know as ‘regular tiredness’. While stress can lead to higher states of productivity, burnout is often accompanied by cynicism and lack of productivity. Those with burnout report feeling tired and bored and experience an accompanying loss of enjoyment.

Scientific studies of burnout show that when left unchecked, stress and burnout can contaminate other areas of your life. It can adversely affect how we experience musculoskeletal pain, especially in the back and neck areas. It’s also linked to a higher risk of diabetes, high blood pressure and cardiovascular disease. However, it’s not all doom and gloom – there is a lot you can do.  


  • Look after aches and pains 


Studies have shown that psychosocial factors may influence how we cope with stress and can dictate how we activate our muscles. For example if we have a tension in the neck and shoulders while watching TV, this will be different from how we tense our muscles when working to a deadline at work. In the latter case, this may lead to the body’s releasing stress hormones, such as cortisol, which can increase the likelihood of an inflammatory response in the body. In combination, this can manifest itself as pain and discomfort in the body. 

Fortunately, physiotherapy including manual therapy, exercise based rehabilitation, stretching and soft tissue release techniques can really help with repetitive strain injury and stress related musculoskeletal problems. If you are needing to take some time out for self-care, Maroubra Road Physio can give you a personalised assessment of your condition, because ‘every body’,  just like every situation, is different. 


  • Exercise with Maroubra Road Physiotherapy 


Exercise has a swathe of benefits for people at every age and stage of life. It helps to strengthen and tone the body and has a broad range of protective benefits. 

That’s why Maroubra Road Physio have introduced several different classes which we run on a weekly basis to help keep people healthy, prevent illness and help to manage pain. The Balance and Conditioning Class is a dynamic balance program that is focused on strength, power, and high level balance for people who want to improve their overall function. It’s designed for all age groups and helps people to develop more control, strength and balance in their bodies. 

Another class which we have introduced recently is Strong and Supported. This is designed to help people who experience pain in the knees or hips or who have arthritis. It’s a great way to reduce pain in these areas and may also minimise the need for surgery. The class was created using the latest research into osteoarthritis. Our classes are popular, so make sure that you register quickly. 


  • Take back the holiday spirit 


There are many ways to practice self-care over the holidays and all of them require listening to your body and tuning into its needs. When you are feeling extremely stressed out and tired, you should focus on doing simple things that recharge your batteries. This might be playing with your pet, just sitting quietly and reading, hanging out in nature, listening to music or a podcast, or simply lying around and watching Netflix. 


  • The power of saying ‘no’


There will be a plethora of Christmas and new year events that will come up this month. If you’re feeling too exhausted, you should remember that you do have the power to say no. By saying no, people who care about you and respect should understand your wish to simply relax and take time out for yourself to recharge your batteries. Putting up boundaries on your time, attention and energy in order to care for yourself is fine. Doing this is perfectly OK. 


  • Listen for the signs 


Your body will tell you when you have had enough. Perhaps you will get eyes that sting and go red from tiredness. Or you could have a tendency to get a red, itchy rash when you’re stressed. What about a sudden and incredibly painful stabbing pain in the back or neck, perhaps? It’s possible that you get irritable and short-tempered with loved ones. You may find it increasingly difficult to find the energy to do the essential things in the day to day. These are all signs that you’re pushing yourself too far and you should take a step back and instead focus on self-care. You should listen to your body and how you feel. Ignoring it won’t make it go away, it needs to be addressed. 

The team at Maroubra Road Physiotherapy will be happy to provide guidance on redressing the balance and bringing equilibrium back to your body. Get in touch and book an appointment with one of our experienced physiotherapists, by calling (02) 9314 3888.



Exercise and Sports Science Australia (2019) How to avoid burn-out this holiday season 

The Conversation (2015) New Year’s Resolution: How to get your stress levels in check 

The Conversation (2015) Repetitive Strain Injury: Is it real or imagined?

Men’s Health: Why exercise matters this Movember | Blog | Maroubra Road Physiotherapy

It’s that time of year again. When men all over the world begin to sport fluffy facial hair on their upper lips. Movember sees the nation’s men band together to raise funds and awareness of men’s health. It’s a big topic and sadly one that isn’t discussed enough in circles of blokes.

The statistics about men and health are pretty worrying. Which is all the more reason why Movember is really important. 

Men’s health in Australia: A snapshot

  • Men have a higher mortality rate from most leading causes of death.
  • 70% of Australian men are overweight or obese.
  • Men visit the doctor less frequently and have shorter visits, compared to women.
  • One in seven Australian men experiences depression or anxiety (or both) in any given year.
  • Suicide is the leading cause of death for men. They are four times more likely to take their own lives compared to women.
  • Six out of every eight suicides in Australia are men.
  • The number of men who die as a result of suicide in Australia is almost double the national road toll.

Despite this bleak picture, there are ways that men can proactively take control of their mental and physical health. And also for the women in their lives to support them to do this. Research shows that exercise is a powerful way to prevent and manage mental health challenges.

Why exercise is vital for men’s health

Exercise is one of the most effective ways that men can reduce and manage the symptoms of many chronic health problems such as depression, anxiety, obesity, cardiovascular disease and diabetes.

Despite the benefits of exercise for mental and physical health, men in Australia simply aren’t moving enough. Around 51% of Australian men don’t get the recommended amount of physical activity.

Physical benefits

  • Regular exercise increases men’s cardiovascular fitness, strength, bone density, muscle mass and the mobility of joints and muscles.
  • It also improves energy levels and the ability to concentrate on complex tasks.
  • It positively impacts blood pressure and helps to regulate glucose levels.

Emotional benefits

  • Exercise releases ‘feel-good’ endorphins in the brain. It acts as a mood booster, can help alleviate the symptoms of depression and anxiety as well as improve your quality of sleep.
  • Regular exercise can help with improving self-esteem and confidence.

Social benefits

  • Regular physical activity when done with other people helps men to develop friendships and to network with others, and communicate more about any challenges they are facing.

Exercise helps with many health conditions

  • Back health: Regular exercise can help to keep the back strong, through the regular movement, stability, posture and pelvic control.
  • Cardiovascular disease: Lowers the risk of heart disease and CVD by lowering blood pressure, improving heart health, aerobic capacity and endurance.
  • Mental health: If men play regular team sports, it helps them to develop social networks and social confidence. The endorphin release of exercise promotes feelings of well-being and reduces the amount of stress hormones released in the body, thereby helping with anxiety.
  • Diabetes: Helps to regulate blood sugar levels and improve insulin efficiency.
  • Erectile dysfunction: One recent study in the Journal of Sexual Medicine found that exercise has a protective effect on sexual function for men under the age of 40. Men who have active lifestyles are likely to have better erectile function than men who don’t regularly work out.
  • Obesity: Helps to regulate weight, increase cardiovascular fitness and muscle mass.
  • Arthritic conditions: Regular exercise promotes musculoskeletal resilience, joint mobility, range of movement, and strengthens connective tissue and muscle around joints.

How much exercise is optimal?

The Department of Health has recommendations for how much exercise men should get every week.

  • 150 minutes of moderate to vigorous physical exercise each week. For example running, walking, cycling, gardening, group sports activities.
  • At least two muscle strengthening sessions. For example body weight exercises, circuit training in the park or in the gym or in groups.

This equates to around 5 x 30 minute exercise sessions per week. This exercise prescription might sound overwhelming. However remember that the working day provides a lot of opportunities to get moving more, in Movember and all of the time.

Variations on this will occur depending on an individual’s fitness, age, and the existence of other health conditions. It’s always a good idea to get advice and guidance from a physiotherapist if you have any concerns about the exercise programme you have started, to ensure that you are taking the right preventative measures against sports injuries. Speak with the helpful and professional team at Maroubra Road Physiotherapy today on 02 9314 3888 or book an appointment online.

Tips to get moving this Movember

Here are some ways that men can inject more exercise into every day.

  • Grab a mate for a cycle or a run together. Exercising when others are relying on you to show up, increases the likelihood that you will stick to it.
  • Take the stairs instead of using the lifts. This is essentially a stair-master in your own office building.
  • Park the car further from your workplace and walk each day.
  • Go and grab a coffee outside of the office with a colleague and then have a ‘walking meeting’ instead of a normal sit-down meeting.
  • Get off the bus or train a few stops earlier during the morning or evening commute and walk from there.
  • Choose to walk to do errands during lunch hour instead of driving around.
  • Offer to do in-office errands in order to get away from your desk during part of the day. You will also get brownie points for being so helpful to team-mates.


One research study by the Black Dog Institute found that just 1 hour of exercise each week is shown to have a positive impact on a person’s mental health. So get moving this Movember!

Maroubra Road Physiotherapy would love to see men prioritising their health and finding the time to move more, not only in Movember but in 2020 and beyond! If you would like our advice on how to improve your fitness and regular exercise habits, get in touch with us today for an appointment via our online booking form or call 02 9314 3888.


Exercise and Sports Science Australia (2018) Why Exercise Matters this Movember

Emory University (2012) Exercise may protect against erectile dysfunction. The Conversation

Exercise and Sports Science Australia (2018) Why exercise is important for men’s health

Exercise and Sports Science Australia (2018) How exercise keeps men alive, longer

The Black Dog Institute & UNSW (2017) One hour of exercise per week can prevent depression

Exciting News! Introducing our New Class: Strong and Supported 

  • Do you suffer from arthritic knees or hips?
  • Did you know that exercise therapy can reduce your knee pain and help minimise the need for surgery?

We have created a new Physiotherapy class using the latest research in osteoarthritis.

The class will run twice a week for 6 weeks to help patients manage their arthritic symptoms through education and exercise, in a safe, small group environment.

When? Flexible times are available – Please reply to this email or ring the practice to request a time!

Where? Maroubra Road Physiotherapy, 16 Maroubra Road.

Cost? As a special opening offer for the month of November 2019 you can try your first class for $10 to see if this class is for you 🙂 All other Classes: $25 per session (check your health fund for cover)

Be quick as we expect the classes to fill up fast. This offer is limited to availability

Who? Anyone is welcome, but spots are limited!! Contact us now at (02) 9314 3888 to reserve your spot

Childhood growing pains: What are they and how to fix them

We probably don’t need to tell you that family life in Sydney can be flat out with your child’s sporting activities throughout the entire year.  You may find that your child is complaining about muscular pain in their legs and knees. 

Recent research shows that nearly 15% of school age children have occasional limb pain, also known as growing pains. A large Australian study by Evans and Scutter found that 37% of children aged four to six years old experience growing pains. 

Unravelling the mystery of growing pains 

Growing pains are often underdiagnosed and misunderstood  by GPs. They are treated as an enigmatic condition, however evidence-based research shows that growing pains do exist. As this is a musculoskeletal condition, the treatment modalities for managing growing pains are relatively simple. In this article, the team at Maroubra Road Physiotherapy will outline how parents can recognise this condition in their child and also common treatment modalities. 

What are growing pains? 

Growing pains are muscular pains that are common in children during periods of rapid growth. They are caused when a child’s bones grow faster than the length of their muscles. This leads to an increase in muscle tension and pain which can be moderate to severe. Growing pains are common in children aged between three to eight years old, as well as in adolescents. Although not considered extremely serious, growing pains can disrupt your child’s sleeping patterns and can negatively affect their overall physical and emotional wellbeing.

What causes growing pains? 

Growing pains occur as a result of rapid periods of musculoskeletal growth. There are also other factors that can impact the likelihood of your child experiencing growing pains. 


  • High impact sports: Sports that involve running and jumping can aggravate growing pains. Non-weight bearing sports like swimming and cycling are less likely to cause pain. 
  • Running gait: How your child runs can influence the likelihood they will experience pain. 
  • Foot position and pronation: How your child foot pronates or rolls can aggravate growing pains.  
  • Previous strains and sprains: A history of previous strains and sprains that were poorly managed. 
  • Inadequate footwear: Unsuitable footwear may contribute to problems with how your child runs and moves, leading to pain. 
  • A low pain threshold: Research shows that a child with a lower tolerance to pain is more likely to experience growing pains during key growth periods of their childhood and adolescence.  



The symptoms of growing pains 

  • Your child reports mild to severe pain in the legs, knees, shins and heels that may keep them awake at night. 
  • This may occur in both legs or be worse in one leg. 
  • The pain may be worse during or after a period of intense physical activity or high impact sport
  • Your child reports pain that is worse in the evening and at night, but often improves by the morning, after bed rest. 

How Maroubra Road Physiotherapy can help your child 

Physiotherapy is highly effective at treating growing pains and hastening recovery time. At Maroubra Road Physiotherapy, we provide an individualised and caring approach to our treatments for children, including hands-on treatment, exercise prescriptions, at home exercise programs, stretching and much more. 

The team at Maroubra Road Physiotherapy will ask you questions about your child’s health, their pain, activity levels and the sports they participate in. The physiotherapist will do a physical assessment that may include an assessment of range of motion, palpation of the muscles, bones and tendons, along with a series of physical tests of muscle and ligament strength. 

Then the physiotherapist will assess the way your child moves, their gait and how they run and jump. In complex cases, the physiotherapist may suggest further investigations and refer them to a doctor for blood tests or scans in order to rule out other conditions. From this information, the physiotherapist will make a diagnosis.

Treatment modalities: growing pains

Once the physiotherapist has established a diagnosis of growing pains, then a number of treatments may be suggested. 

Strengthening and balancing exercises

Strengthening core and global muscle groups is essential. The team at Maroubra Road Physiotherapy can design a strengthening program that will be tailored to the specific needs of your child. 

Home-based exercise programs

A home-based exercise program may include proprioception (balance) exercises as well as customised drills that are related to the sports you child plays. 

Strapping tape

This may be useful for relieving pressure in painful areas of the leg and joints and to ease inflammation. 

Orthotic inserts and/or suitable footwear

Biomechanical issues with walking can be corrected by the use of customised orthotic inserts, or with shoes that are supportive and help with correcting walking issues. 

Muscle mobilisation and massage

The physiotherapist may use massage, stretching, muscle manipulation and heat in order to relax and lengthen tight muscles and to mobilise stiff joints. 

Rest time 

If your child is experiencing severe pain that won’t abate, the physiotherapist may recommend a period of complete rest from sport and any intensive physical activity. In these cases, other forms of gentle and low impact exercises may be recommended such as swimming or cycling, as well as a personalised treatment program. Children can normally resume physical activity again, the key is finding the right activity that won’t aggravate the pain.  

Personalised recommendations for your child 

In all cases, the physiotherapists at Maroubra Road Physio always respond to the needs of our patients with personalised recommendations on treatment modalities. 

A corrective program and ongoing management of growing pains should be prescribed early on in order to correct musculoskeletal problems in children. For treatment and help for your child, speak with our experienced and caring team today on 02 9314 3888.  


Burns, Joshua (2018) Health Check: are growing pains real? Children’s Hospital at Westmead & University of Sydney, The Conversation. 

Evans AM, Scutter SD (2004) Prevalence of “Growing pains” in young children. J Pediatr. 2004, 145: 255-258. 10.1016/j.jpeds.2004.04.045.

Evans AM (2008) Growing pains: contemporary knowledge and recommended practice, Journal of Foot and Ankle Research.

Uziel, Yosef (2007) Growing Pains in Children, Journal of Pediatric Rheumatology. Yosef. 

How to avoid injury when training for the Sydney Marathon

Whether you’re a seasoned marathon runner or a first-timer, embarking on the Sydney marathon is an exciting, daunting and admirable adventure. In this blog post, you will learn about how to avoid common injuries from long-distance running as well as how to spot warning signs that something is wrong. 

Top tips for avoiding injury during marathon training 

  • Always warm up and cool down properly. You can follow our helpful hints on warm-ups and warm-downs in our previous blog post. 
  • You should start at a slower pace when running and gradually build up your running intensity and distance over time. 
  • Make sure you stay hydrated during your run. 
  • Avoid doing too much, too early in your training. You should attempt a graduated training program that includes periods of 24-48 hours of rest between running sessions. 
  • Mix-up your runs with other forms of exercise, such as strengthening and core-focused exercises (Pilates and Yoga), along with swimming and cross-training. 

Signs that something is not quite right 

Constant pain: If you’re experiencing constant and unrelenting pain, then it’s time to seek professional advice from a physiotherapist. 

Body stiffness: If you have ever woken up the day after a run and found yourself feeling as stiff as a board, this is a sign you’re not adequately warming up or warming down. This can be improved with proper warm-ups and warm-downs. 

Excessive fatigue: This may be a sign you don’t have enough recovery time between training sessions. An exercise physiologist, personal trainer or physiotherapist will be able to advise you on the optimum timings and intensity that is right for you. 

Do’s and Don’ts of Personal Safety

Noise cancellation headphones that block out all noise can be hazardous for personal safety. So if you do enjoy running with headphones on, stay extra alert on the roads.

If you run during the night time, you should stick to well-lit paths. It’s also a good idea to run with a friend and also to wear high-vis clothing, to make sure you are visible to cars, bikes and other people. 

When running during the heat of the summer, it’s a good idea to wear a hat and sunscreen to protect against sun damage.

Common marathon training injuries 

Whether you’re a novice or a seasoned runner, you may be familiar with the saying – Make Pain Your Friend. It’s the opposite in reality though, you don’t need to suffer to be a runner. 

Knee injuries 

Patellofemoral Pain Syndrome (PFPS): Pain right behind the kneecap is common for long-distance runners. It’s also known as patellofemoral pain syndrome or “runner’s knee”. As you take a leap forward and impact with the ground, you experience pain. 

Meniscus injuries: The menisci are two wedge-shaped cartilage pads that act as shock-absorbers for the knees. Strong quadricep muscles help absorb the forces around the knee when you strike the ground, thus decreasing the forces running places through the joint. Good core and gluteal muscle strength also help with lower limb control when running and thereby also assisting in reducing the forces through the joint.

You can help prevent meniscal injuries by wearing appropriate footwear, cross-training and strength training.  Also, adequate hydration and dietary considerations need to come into play. If you need advice, contact the friendly team at Maroubra Road Physiotherapy.

Lateral hip pain 

When you feel a dull ache on the outside of your hip, either during a run or afterwards, there may be a couple of likely causes. 

Iliotibial band syndrome: This is the thick fascial band that runs down the outside of the thigh. If you’re wearing old worn shoes, running on a slope,  or have weak buttock muscles (hip abductor muscles), this may irritate your iliotibial band and cause injury. 

Bursitis: This is a build-up of inflammation , caused by friction in the fluid filled sacs between your tendons and bones. Pain may appear during or after a run. For a personalised assessment of your condition, you should see a physiotherapist. Although in the meantime you should ease back on your training and apply ice to the area, following a run. 


Foot injuries 

Plantar Fasciitis: The plantar fascia is the thick connective tissue which supports the arch on the bottom of the foot. Plantar fasciitis causes pain in the bottom of the heel.  This is caused by overuse, poor biomechanics, improper running shoes or increasing training intensity too quickly. Your physiotherapist will be able to advise you regarding appropriate treatment, possible orthotic support, or refer you to a podiatrist. 

Stress Fracture: A stress fracture is a crack in the bone caused by repetitive stress or force, often from overuse. A stress-fracture may be difficult to diagnose, even with an X-ray. Stress fractures will require time off from running. At least for six weeks in order to recover. The good news is, once it’s healed, the pain generally won’t return.  It is important to address the cause of the stress fracture, to prevent this injury from occurring again.

The friendly and experienced team at Maroubra Road Physiotherapy will enable you to improve the mechanics of your body. We will also provide you with a tailored strengthening program and give you running advice which will help you to confidently hit your strides for the Sydney Marathon.


Strengthening exercises are key 

A recent study in the American Journal of Sports Medicine found that runners with patellofemoral pain syndrome had significant improvements to their pain and knee function, after they employed an eight week hip and core strengthening program.

Maroubra Road Physiotherapy will be able to pinpoint any issues with your training and help with pain and preventing and treating injuries along the way.

We can provide a range of solutions which may include taping, massage, strengthening exercises and stretching work. Remember that whether you end up coming first or last on the day of the marathon – you’re still a champion and deserve a round of applause! 

If you would like to book an appointment with one of our experienced physiotherapists, please make an online booking or give us a call on 02 9314 3888.


ESSA: Exercise and Sports Science Australia  (2019) Running the Distance

WebMD (2019) Common Running Injuries Prevention and Treatment 

Sports Medicine Australia (2019) Running Fact Sheet University of Wisconsin (2010) A Proximal Strengthening Program Improves Pain, Function, and Biomechanics in Women With Patellofemoral Pain Syndrome. Dr Earl, Jennifer et. al. 

Five Ways to Ease the Pain of Osteorthritis this Winter

Our clients often report that their arthritis plays up more than usual during wintertime. However, you’re not alone in this!  Maroubra Road Physiotherapy have put together some helpful tips to help you manage your arthritis this winter. 

Although physiotherapy can’t cure your arthritis, there are many ways that you can get relief from muscle tension and spasms as your body tries to protect you from chronic pain. So pass over that cup of hot chocolate, snuggle into that blanket and read on! 

Why arthritis flares up during winter 

No, you’re not imagining things, your arthritis actually does get worse during the winter. One US study from 2015 confirmed that cold weather is directly correlated to arthritic pain. The study included 810 participants with osteoarthritis in the knees, hands or hips. There was a correlation found between high humidity, low temperature and increased reports of joint pain.

At present the mechanisms for this increase in arthritis pain aren’t properly understood. Current research suggests that barometric pressure and tissue temperature may be the root cause of weather-related arthritic pain. 

Gentle exercise is key 

The idea of moving your sore joints may seem counterproductive during a bout of arthritis pain, but movement is actually incredibly helpful to you. Joints hate to be stiff and so depending on the severity of your condition, movement may be the best therapeutic treatment for your arthritis. Just be careful to not overdo it. 


  • Walking in water 


Walking in warm water at chest or waist height is an excellent way to provide your body with both support and resistance training. Start with 10-15 minutes of exercise at first and then build up to longer exercise sessions of over time. Begin slowly and then walk faster as you become more comfortable. 


  • Swimming 


Likewise, gentle swimming is also good for easing arthritis pain. A hydrotherapy pool is ideal for this and provides a warming, soothing and supportive environment for your sore joints. Just be careful with walking out into the cold straight after your soak. Allow your body time to acclimatise to the changing air temperature afterwards. 

     3. Stationary bike 

If you have access to a stationary bike, then this is a wonderful way to mobilise the knee, and reduce stiffness in the knee joint. It’s also effective for strengthening your quadriceps muscle.


  • Tai Chi 


Tai Chi is an ancient Chinese exercise which originated as a martial art. It can offer arthritis relief with its slow and gentle stretching movements. One study by researchers at Tufts Medical School found that tai chi was effective in reducing pain and improving functionality for people living with severe knee osteoarthritis. 

Treat yourself with a massage 

In winter the pain of arthritis can make you feel miserable. So you should give yourself full permission to get a massage. A lot of the pain you are experiencing comes from inflammation of the joints and the supportive muscles surrounding them. Research in the Journal of Alternative and Complementary Medicine in 2015 demonstrated that having an hour long massage once every eight weeks reduces pain in the muscles and joints. 

Heat as a healer 

Heat is incredibly helpful for soothing pain. If you experience wrist pain, then a pair of arthritis gloves will help to soothe the wrist joint and keep your hands warm. A simple heat pack placed on the affected area of the body can also do wonders for easing aches and pains. Maroubra Road Physio sell heat packs in a variety of shapes and sizes that are designed to comfortably fit areas of the body needing comforting warmth. 

Soft tissue mobilisation 

At Maroubra Road Physiotherapy our physiotherapists are experts at mobilising stiff joints, massaging sore tight muscles with various soft tissue release techniques. We can also teach you strengthening exercises which will support your joints and help with long term pain management and pain relief.


How Maroubra Road Physiotherapy can help 

A diagnosis of arthritis often comes with a lot of worry and a feeling of helplessness. But the great news is that you can live with arthritis and effectively manage it with these techniques and tips. 

The friendly and professional team at Maroubra Road Physiotherapy can help you to manage your pain by getting you moving safely, rebuilding and restoring affected joints. We will show you how to beat the winter blues by exercising in a way to help manage the symptoms of arthritis. 

We can tailor a stretching and exercise program to your specific needs. This will help you with strength, balance, flexibility and pain management. We can also provide you with advice and tips to improve your posture, and specific therapeutic tools and techniques that will support your body. Most importantly, we listen and are always available to support you to become healthier and happier while living with arthritis. Book an appointment with one of our friendly team today!

If you would like to book an appointment with one of our experienced physiotherapists, please make an online booking or give us a call on 02 9314 3888.


Arthritis Foundation of America (2019) Tai Chi for Arthritis 

Journal of Rheumatology (2015) The Influence of Weather Conditions on Joint Pain in Older People with Osteoarthritis: Results from the European Project on Osteoarthritis.   

The Journal of Alternative and Complementary Medicine (2015) Pilot study of massage in veterans with knee osteoarthritisTufts Medical School (2008) Tai Chi and Your Knees

Tips for staying active and healthy this winter

Exercise during winter can sometimes feel like a chore. It may be easier to reach out of your doona and hit the snooze button on your phone, right?

However, the benefits you can gain from hauling your sorry self into regular exercise during winter far outweigh the downsides. Exercise improves muscle mass and decreases body fat. Also, a flood of endorphins elevate your mood and give you a feeling of well-being. This has flow-on effects in how you perform in your workplace, your home life and in daily activities.

Listen to your body

Winter often brings with it an increased vulnerability to a cold or flu. If you are feeling ‘under the weather’ with aches, body pains and a fever, it’s best to visit your GP. Or alternately to cease your regular exercise until you feel better.

How to stay motivated

Although people tend to associate winter with increased weight gain, one US study found otherwise. Research showed that there was only a small correlation between reduced physical activity, colder weather and weight gain. Although that’s no reason to start eating unhealthily or to cease exercise. Keeping the right balance is what will keep you healthy, fit and happy during the short days and long nights.  


1. Stay hydrated

The air during winter can be dry, cold and harsh. Although because it’s cold we often won’t feel as thirsty as we would in hot weather. Dehydration can affect the functionality and lubrication of muscles and joints, making you more susceptible to injury. So always remember to keep drinking plenty of water during winter. We recommend approximately eight glasses per day.   


2. Workout with friends

It’s easier to get out of bed for a jog or to attend netball when you know you have friends counting on your participation.  


3. Plan and prepare

As the old saying goes: ‘failing to plan is planning to fail’. It’s much easier to stay motivated to exercise when you have your running shoes, yoga mat or workout gear ready for you in the morning. Also consider moving your regular outdoor workout to the early evening after work, when the cold isn’t as intense compared to the early morning.


4. Set achievable goals

Instead of saying: ‘I want to enter into an Iron Man Competition by summer’. Or, ‘I want to lose 20 kilos by the summer’, keep your goals for exercise realistic, specific and measurable. A better goal could be: ‘I want to take the dog for a 40 minute walk every other day’. Or, ‘I want to take the stairs up to my office every morning’. Then set a recurring calendar item on your phone to remind yourself.


5. Choose the right exercise for you

The kind of exercise that’s right for you will be a combination of several factors. It will involve an activity you enjoy, along with an exercise that’s within your current physical capabilities. This is the magical recipe that will keep you interested in the long term. If you absolutely love dancing, but you feel obligated to continue jogging in order to stay fit, then you have it back to front! Make it easier by doing physical activities that you genuinely enjoy.


6. Seek professional guidance

The team at Maroubra Road Physiotherapy will be able to advise you on the best form of exercise to match your current fitness levels, lifestyle, health and physical capabilities.


How to warm up properly before exercise

A warm-up is essential before any workout. However it’s even more critical when exercising outdoors in winter.  If you decide to brave the cold, ensure that you give your body extra time to warm up and get your heart and lungs pumping. Warm-ups are vital because they reduce the risk of injury and prepare your body for higher intensity exercise. A warm-up will progress in intensity and should last about ten minutes in duration.

Your warm-up should be specific to each sport and training session because different muscle groups need to be activated. For example a warm up prior to cardio training will be slightly different to a warm-up before a weights session.


Warm-up for a cardio session

  • A one kilometer walk.
  • Hip openers, leg swings, A-march, B-march, walking lunges, squats.  
  • Single leg hops, bounding, run throughs.

Warm-up for a weights session

  • For a lower limb focused weights or strengthening session, you should focus on your lower body for your warm up. Include weighted squats and lunges, air squats, glute bridges, skipping and leg swings (forwards and backwards).
  • For a weights or strengthening session that is focused on the upper body, you should warm up these muscles. Start with shoulder presses, rows and bench pressing. Then try out arm swings (forwards and backwards), theraband activation of rotator cuff muscles, and theraband rows.

For more information on warming-up effectively, speak with one of the friendly expert team at Maroubra Road Physiotherapy.

How to stay consistent with your training during winter

According to experts from Mississippi State University, you have three ways you can stay warm over the winter. You can either modify your food intake, your activity level or your clothing.

Experts from Exercise and Sports Science Australia take a broad view of what constitutes as exercise. Their tips for successfully maintaining training and exercise regimen during winter are simply summed up in two words – move more!


Move more

People who maintain healthy exercise habits during winter are those who are always doing something. They could be walking up six flights of stairs instead of taking the lift. They could be taking the dog for a walk in the evenings. Or having a lunch time walking meeting. If you take every opportunity to move your body during winter, it will reward you with increased flexibility, fitness and strength. The important thing is to keep on moving every day for at least 30 minutes per day.


Commit yourself to an exercise class

Another way of staying consistent with your exercise during winter is to commit to a dedicated exercise class. Maroubra Road Physiotherapy have several classes a week that are run by experts in exercise physiology and physiotherapy. These classes will help you to gain or maintain your strength, conditioning and flexibility.


Balance and Conditioning classes

This progressive class is especially designed for people with balance issues due to general deconditioning from age or injury. The classes are taught by a physiotherapist who specialises in movement and rehabilitation.


When:           Select a time that suits you.

Tuesday 2.30 pm

Friday 11.00 am

Cost:              Check with your health fund if you may be eligible for cover.

$25 per session.


New patients. $80 for an initial 30 minute screening to evaluate your current fitness level, goals and any pre-existing medical conditions. This also includes one free trial class.

Who:              Anyone is welcome, however spots are limited. Please register your interest by calling 02 9314 3888.

Where:          Maroubra Road Physiotherapy. Shop 4-5, 16 Maroubra Road, Maroubra, 2035.

Core Strengthening Classes

Whether you are suffering from pain or wanting to prevent injury – this class will engage your core and create body awareness and progressively build strength required for optimal function.

When:           Select a time that suits you.

Tuesday 3.15 pm

Wednesday 6.00 pm  

Friday 11.45 am

Cost:              Check with your health fund if you may be eligible for cover.

$25 per session.

New patients. $80 for an initial 30 minute screening to evaluate your current fitness level, goals and any pre-existing medical conditions. This also includes one free trial class.

Who:              Anyone is welcome, however spots are limited. Please register your interest by calling 02 9314 3888.

Where:          Maroubra Road Physiotherapy. Shop 4-5, 16 Maroubra Road, Maroubra, 2035.


Maroubra Road Physiotherapy treat people at all stages of their lives and for all kinds of reasons with our caring, experienced and professional team. Book an appointment today on (02) 9314 3888




The Conversation, (2019) It’s cold! An exercise physiologist explains how to keep your body feeling warm. Dr John Eric Smith. Assistant Professor, Exercise Physiology. Mississippi State University

NHS (2018) A Guide to Exercising During Winter

University of Massachusetts Medical School (2006) Seasonal variation in food intake, physical activity, and body weight in a predominantly overweight population. Y Ma et. al.

Exercise and Sports Science Australia (2018) 15 Exercise Habits You Need

Happy Mother’s Day! Tips for mums to stay pain-free

Happy mother’s day! Tips for mums to stay pain-free

Mother’s Day is coming up and that means a lot of cake, cups of tea in bed and other delights. Hopefully, you can get the morning off on this special day! For all mums, the journey of motherhood can sometimes be daunting. There is a lot of information to consume about how to care for your baby as they turn into a child, a teen and eventually an adult. But what about caring for all of those niggling aches and pains that you experience ? This Mother’s Day, honour and cherish yourself with these helpful hints and tips for avoiding common ‘mum’ pains in the body.

Where is the pain coming from?

Pain can either be localised to a specific area of the body or referred from another part of the body. Pain in the abdominal region or pelvis are quite common in the weeks after childbirth, but also at other times during motherhood.  

Strengthening weakened pelvic floor muscles

The pelvic floor muscles extend like an elastic band or a hammock between your hip bones and spine and encompass ligaments and nerves. Essentially they keep your abdominal organs in place. Giving birth can often weaken pelvic floor muscles. Although women of all ages and stages of life can have a weakened pelvic floor.  This can also be caused by hormonal changes during menopause and gaining weight.

But it’s not all doom and gloom! There are many therapeutic treatments out there to help strengthen your pelvic floor. Common interventions include manual therapy, massage or a therapeutic exercise prescription such as clinical Pilate’s classes. The friendly and highly experienced team at Maroubra Road Physiotherapy will be able to help you to reduce pain and restore function to body.

What are Kegel Exercises?

Kegel exercises are also known as pelvic floor exercises. They were invented back in the 1940’s by a gynaecologist named Dr Kegel. Women of all ages are encouraged to try Kegel exercises. The exercises are great for recovering from childbirth, as well as for dealing with hormonal changes to the body during menopause.

A Kegel exercise to try

The great thing about Kegel exercises or pelvic floor exercises is that you can do them almost anywhere and nobody will even know!

Exercise: cat cow squeeze

Step 1:

Kneel on your hands and knees on the ground. As you would for a cat-cow position in yoga.

Step 2:

Close your eyes, imagine what muscles you would tighten to stop yourself from passing urine.   

Step 3:

Now that you can feel your pelvic floor muscles working, tighten them and hold for three to five seconds. By doing this, you should feel your pelvic floor muscles ‘lift up’ inside you and feel a definite ‘let go’ as the muscles relax.

If you can hold longer (but no more than a maximum of eight seconds), then do so. Repeat up to ten times or until you feel your pelvic floor muscles fatigue. Rest for a few seconds in between each squeeze.

In order to keep your pelvic girdle strong and to prevent pelvic pain it’s recommended to exercise your pelvic floor regularly. If you do have questions about your pelvic floor muscles, or pelvic pain you should make an appointment to see Maroubra Road Physio’s team of physiotherapists. Our friendly and highly experienced team offer assistance with ante-natal and post-natal physiotherapy.   

Post-partum back pain

Back pain during pregnancy is a common occurrence. Generally though, you should be experiencing less and less pain in the months following delivery, as your body heals itself. If you have persistent back pain, you may need to seek help from a physiotherapist.  

Gentle exercise

When you have gotten the OK from your physiotherapist you can gradually start doing exercises to strengthen your back and abdominal muscles. Walking, gentle stretching and gentle yoga are often recommended. Just be sure to avoid extreme positions or overstretching. Listen closely to your body for any signs of pain or discomfort and stop immediately if you experience this.

Correct body posture post-partum

Adopting the correct body posture while breast-feeding or feeding your baby with a bottle will help with back pain. Ensure that you use plenty of pillows to support your back. Adopt a position where you sit up straight with your back erect and supported to avoid straining your back. Try out different positions when breastfeeding. If you have tense or sore shoulders or upper back, a side-lying position for breastfeeding might be the most comfortable for you.

Remember that when picking up a baby or any other heavy object, you should bend from the knees in a crouching position rather than bend from the waist or hips. The latter method puts a lot of pressure on your spine and leads to pain.  

Sacroiliac and lumbosacral pain

The biological necessity for rapid growth during pregnancy causes a lot of changes to your body as a mum.

These changes include fluid retention, weight gain, changes to your centre of gravity, ligament laxity and overstretching your postural muscles. Sacroiliac and lumbosacral problems are experienced by many women in months after delivery. But if the problems persist for 12-18 months after giving birth then you can try some physiotherapy and self-care solutions to resolve this.

Causes of sacroiliac and lumbosacral pain

The release of a hormone called relaxin during pregnancy causes the ligaments in your pelvis to loosen. This means your body is more easily able to accommodate the growth of the baby. Although it does lead to instability of the pelvic joints, also known as the sacroiliac joints. The weight gain that naturally occurs during pregnancy also places an additional load onto the pelvic joints and lower back making them more susceptible to injury.

Pain is often felt in the buttocks near the tail-bone and lower back. Pain can also radiate to the front of the pelvis, hips and thighs.

One or both legs may feel weak and you may feel less able to bear weight.  When walking, turning in bed, bending forwards to pick up your baby or attempting to breastfeed you may be experiencing pain.

Self-help for sacroiliac pain

Here are some easy at-home tips for preventing sacroiliac pain:

  • Avoid being in positions where your body weight is unevenly distributed between each leg.
  • Change your position in bed by first sitting up right, then turning around.
  • Sit down when you put on your socks or shoes.
  • If walking is particularly painful, try using a pelvic support belt until the pain subsides.
  • Try contracting the muscles in your abdomen prior to exerting yourself through movement.

Physiotherapy treatments for sacroiliac and lumbosacral pain

The team at Maroubra Road Physiotherapy will employ a range of treatments and provide advice on many ways the pain can be alleviated. You may receive education on movement patterns and positions to avoid.   Often the gentle mobilisation of stiff joints in the hip, back and pelvis, which may be contributing to this pain, may help. Soft tissue release techniques will help to relieve pain in the strained muscles.

Don’t forget to take care of yourself  

Here’s a good excuse to get some alone time in the first few months. A soak in a warm bathtub will really ease muscle aches and pain, improve your mood and energy levels. Remember that it’s Mother’s Day coming up. That means you’re allowed to schedule in some much needed ‘me’ time. From everyone at Maroubra Road Physiotherapy, we hope you have a great Mother’s Day and a great year ahead.

If you enjoyed this article, please share it with a woman you love, whether it’s your own mum, a friend or someone else. And if you would like to know more about overcoming musculoskeletal pain, then give the friendly and professional team at Maroubra Road Physiotherapy a call on (02) 9314 3888.


Department of Health, Australian Government (2017) Physiotherapy advice after childbirth.

The Conversation (2019) Are Kegel Exercises Actually Good For You? Melissa Kang, University of Technology, Sydney.

Regional Anaesthesia and Pain Medicine (1997) Myofascial pain syndrome and trigger-point management Dr Stephanie Han et. al.

South Australian Government (2018) Pelvic Floor Exercises After Giving Birth

The Royal Women’s Hospital, Melbourne. Pelvic Floor Exercises.

Cochrane Database System Review (2015) “Interventions for preventing and treating low-back and pelvic pain during pregnancy. Liddle S.D., and Pennick V.

BMC Musculoskeletal Disorders (2016) “Predictors and consequences of long-term pregnancy-related pelvic girdle pain: a longitudinal follow-up study” Elden H., Gutke A., Kjellby-Wendt G., et al.