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Your knee replacement is done. You’re home, sore, probably a bit swollen, and someone handed you a sheet of exercises before you left the hospital. Here’s what nobody said plainly: Goal for Weeks 1 and 2: Control Pain and Swelling Weeks 1 and 2 have one combined goal – pain and swelling. There’s a good […]

You’re out on a run. Maybe it’s a Sunday long run, maybe it’s a casual game of pickup soccer. Your calf grabs. You stop, you limp off, you ice it for a couple of days, you stretch it. Walking gets easier and within 2 to 3 weeks you feel pretty much normal. So you go

Recovering from surgery often means dealing with a difficult challenge: muscles weaken quickly when you can’t lift heavy weights. After many orthopedic surgeries — such as ACL reconstruction, knee surgery, shoulder surgery, or hip procedures — patients are temporarily restricted from high-load strength training. This is where Blood Flow Restriction (BFR) training can play an

If you’ve been told you have “runner’s knee,” “jumper’s knee,” or just vague “pain at the front of the knee” – you’ve probably already collected a stack of bad advice. Rest. Stop running. Avoid stairs. A photocopied sheet of exercises and a polite “see how it goes.” That isn’t rehab. That’s avoidance dressed up as

You’ve been told that prehab matters before a knee replacement. But your knee is sore, the swelling won’t quit, and the squats your neighbour swears by feel terrible. So what’s actually worth doing — and when do you back off? It’s the right question. And the answer changes the entire plan. Why Most Knee Replacement

You’ve been dealing with shoulder pain for a few months now. Maybe longer. You’ve tried massage, maybe some acupuncture, possibly a round of physio that involved ultrasound and a TENS machine. It settles down — and then you try to lift something overhead, get back to golf, or return to the gym, and it fires

You’ve got a knee replacement on the calendar. You’re wondering what to do with the time between now and then. Rest the knee? Push through? Just wait for the surgeon to fix it? The answer matters more than people realise. What you do in the months before surgery shapes how the months after feel. The

Recovering from surgery is about more than simply waiting for time to pass. Many rehabilitation programs still follow rigid timelines such as “6 weeks before strengthening” or “12 weeks before running.” While healing timelines are important, time alone does not determine whether your body is ready for the next stage of recovery. At The Physio

Knee osteoarthritis (OA) is one of the most common causes of knee pain we see at The Physio Hub in Collingwood. Many active adults are told that their pain is simply “wear and tear” – but the solution is rarely rest alone. One of the most effective treatments for knee osteoarthritis is progressive strength training.

If your back hurts when playing Tennis, you’re not alone. It’s one of the most common complaints we see in racket sport athletes in Collingwood – and it’s often misunderstood. Most players assume it’s: But that’s rarely the full picture. The Real Reason Your Back Hurts in Tennis Tennis is a rotational, high-speed sport. Every