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Running

How to Recover from a Running Injury

Running is definitely one of the most loved exercises of all time. It keeps you fit, healthy and on your toes (like, literally.) Whether you run for fun, fitness, or to beat your personal best, there’s something special about the freedom it brings. But sometimes, the unexpected happens. A sharp pain, a strained muscle, or […]

Blog

Why is Vitamin D Important and How Much Sun Do I Need to Maintain Healthy Levels?

Vitamin D has an important role in not only bone health, but also iron absorption and immune system regulation. It is important in optimal recovery after exercise and minimising risk of injury. The most common symptoms of low vitamin D are: These symptoms are not always obvious though, and can be dismissed as general exercise […]

Dancing

How to Prevent Dance Injuries

Every dancer knows the joy of moving freely, expressing emotion, and pushing their limits. But behind every graceful and effortless movement is a body doing a whole lot of hard work. Rehearsals, performances, and constant repetition can take a toll, and without the right care, that’s where injuries can creep in. The truth is, you […]

Physiotherapy

5 Signs Your Body Needs a Pre-Pointe Assessment

Progressing to pointe work is one of the most exciting milestones in a dancer’s journey. However, it’s not just about age or the number of years you’ve spent training, it’s about whether your body is truly ready for the physical demands of dancing en pointe. Dance physios at Performance Medicine possess extensive expertise in understanding how […]

Physiotherapist

Is a Posture Correcting Brace a Good Idea?

Sedentary lifestyles and office-based vocations being a common occurrence in this day and age, comes issues associated with sustained postures and corresponding injuries, aches and pains. The best posture is whichever position best serves you in any given moment. There is no perfect posture for all situations and often changing it up is better than […]

Health & Wellbeing

Growing Pains

Have you ever noticed that when you jump up a clothing size you all of a sudden lose your balance and become unco-ordinated? Or perhaps your knees and feet ache? Let me take a moment to explain these things to you as they are more common than you might think! Growing is a rite of […]

Health & Wellbeing

The Crucial Role of Sleep in Injury Risk, Recovery, and Prevention:

Insights from Recent Research Sleep is often overlooked in discussions about injury risk, recovery, and prevention, yet emerging research underscores its pivotal role in these areas. As scientists delve deeper into the connections between sleep quality, duration, and athletic performance, compelling evidence suggests that optimising sleep may be a game-changer for athletes and individuals alike.  […]

Blog

Patellofemoral Instability

– It’s a Knee’d to know basis Patellofemoral instability is an umbrella term for conditions characterised by the abnormal movement or positioning of the kneecap (patella) in relation to the thigh bone (femur). This instability can lead to subluxation (partial dislocation) or dislocation (complete displacement) of the patella from its normal groove in the femur. […]

Sports

Performance Medicine’s Guide to a Healthier, Happier Year Ahead

The start of a new year is an exciting time. It’s an opportunity to reflect, reset, and set new goals. You may have already thought about the typical New Year’s resolutions: exercising more, eating healthier, or perhaps, finally taking care of those nagging injuries that you’ve been putting off. At Performance Medicine, we want to […]

Vocal Support

Vocal Physical Therapy Courses 2025

Vocal Physical Therapy Courses 2025. For Physiotherapists, Osteopaths & Chiropractors. Learn how to manage the larynx - the missing link.

Treatments

Four Hands Are Better Than Two

Navigating the path of injury recovery often involves dispelling common misconceptions. It’s a common belief that you must choose between physiotherapy and massage when recovering from an injury. However, the reality is that these two modalities complement each other exceptionally well, and the optimal choice depends on the individual patient. Physiotherapy’s strengths lie in expert […]

Performers

Dance and Sing To The Beat Of Your Circadian Rhythm 

Restore your inner body clock for mood, performance and injury prevention  Tick Tock Goes the Circadian Rhythm Clock Ever wondered why you wake up at 6:30am on your day off, or start to feel hungry around dinner time? It is likely your circadian rhythm has something to do with it. This system is your internal […]

Sports

Hip Dysplasia

What is it and how do I gain an accurate diagnosis and treatment plan? What is Hip Dysplasia? Hip dysplasia is a broad diagnosis that includes a spectrum of hip symptoms including pain, instability and shallowness of the hip socket. It is generally classified by a loss of conformity between the femoral head (ball) and […]

Sports

Revolutionising ACL Recovery

 The Cross Bracing Protocol (CBP) Receiving a diagnosis of an ACL rupture can be concerning, but surgery may not be the only option.  The latest research has highlighted a new approach that doesn’t involve surgical intervention, but a non-invasive protocol whereby the knee is immobilized at 90 degrees in a brace for 4 weeks, and […]

Health & Wellbeing

Text Neck

Simple Exercises You Can Do Anywhere to Get Rid of Nasty Text Neck Pain Neck pain is becoming a serious problem especially in office workers. Back in 2009, 49% of Australian office workers in a study reported that they had experienced neck pain. This percentage surely would have increased more since then, especially post lockdown. […]

Physiotherapy

Nature’s Medicine

The health benefits of being outdoors. In our busy schedules, it’s easy to become absorbed in indoor work and training, especially with the increasing influence of the digital era. This trend often leads to spending excessive time on screens, which can result in sensory overload, heightened tension, and mental fatigue. So what exactly is the […]

Vocal Support

Reflux and Sleeping

Do you ever wake up feeling croaky or hoarse, or with a dry and scratchy throat? Does the idea of extra chili make you feel like your insides are on fire? Perhaps you suffer from reflux! Gastroesophageal reflux is where your stomach acid travels up your esophagus (food pipe) into your throat. Most people experience […]

Physiotherapy

How Is The Pelvic Floor Related To Dance

From a young age, dancers are often taught to “lift their pelvic floors” – but how do you know you’re doing it right? Common phrases you may have heard throughout your dance journey include “stand up tall”, “activate your core”, “suck your tummy in”, “brace your core”, “tighten your abs”, “pull up” or variations of […]

Stretching

Yoga & You

Yogic tips from our resident yogi physio – Maria Anagnostou (Sydney) Be present. From the moment you roll out your mat, you are embracing practice. Allowing space for openness, mindfulness, acceptance, or whatever else your practice may be for you. Your body is ever-changing and evolving but when it comes to “asana” – the physical […]

Stretching

Sciatic Nerve Being A Pain?

Check out our top 3 exercises you can do to relieve sciatic nerve pain Dealing with Sciatic nerve pain can be debilitating, affecting daily activities and quality of life. This pain can be caused from nerve compression in your lower back or from muscle tightness in your glutes. Performing the below exercises daily can help […]

Sports

We Are All Weird and Wonderful

Are you one of those people saying “I’m so used to the pain, it’s just something I’ll have to deal with for the rest of my life.” My answer to you is no it’s not!  At the moment your body is just doing this weird and wonderful thing where it’s giving you dysfunction “yay” (sarcasm).  […]

Vocal Support

Pelvic Breath Connection

How your Pelvic Floor, voice and playing a wind instrument are connected Your pelvic floor plays a very significant role when it comes to singing, acting and even playing instruments. Your pelvic floor coordinates with your diaphragm. As you breathe in, your diaphragm contracts downwards and your pelvic floor should lengthen/relax. As you breathe out/ […]

Sports

Injury Prevention Program (IPP)

Have you ever seen a physiotherapist for an injury, been diligent with your exercises, returned to what you love, only to find that within a few months, you are seeing the physiotherapist again for a similar injury? I have always played and continue to play many sports, so am no stranger to injuries and niggles. […]

Sports

Whats Calves Got To Do With It?

Calf Strength, Performance, Care and Recovery As physios we often talk to our clients about the importance of having good baseline calf strength and endurance. This applies to everyone who is on their feet but is especially important for those dancing and performing in heels. Here are some of the reasons why… Elevating Your Performance: […]

Vocal Support

What Is Muscle Tension Dysphonia?

Many of us may have experienced a fatigued or hoarse voice.  For some of us, this can be a transient issue and may not impact us at all.  However, voice issues can be caused by a multitude of different reasons. One of these issues is the diagnosis of Muscle Tension Dysphonia (MTD). An MTD diagnosis […]

Treatments

Soccer and FIFA 11+

Pre-season training is well under way and fields across the country are about to get busy on weeknights and weekends, with the winter season kicking off. However, there are some important principles when returning to training, to ensure we do it safely and avoid injuries. Soccer (or Football) is the most popular sport in the […]

Vocal Support

Trans Health and Vocal Physiotherapy

Vocal Physiotherapy

Power-Source-Filter, Your Body & Your Voice

For those of you that know us at Performance Medicine, you will probably be aware that we work in a way that integrates your voice, your breath and your body.   For those of you who are less familiar with us – we work with your voice and breathing in a myofascial and movement paradigm.  What […]

SYD LOCATION PAGE

Flipping Safely: A guide to limiting injury during Adult Gymnastics.

In recent years adult gymnastics has gained a lot of traction and limelight due to its impact on physical and mental wellbeing. Not only does it combine athleticism, but it allows artistic expression. Tired of not feeling motivated at a conventional gym? Excited by the thought of being upside down or walking on your hands?   […]

Sydney

Hydration & Remedial Massage

Ever wondered why your therapist always ends with “Make sure you drink lots of water!” ? Maintaining adequate fluid levels in the body offers several benefits for both the client and the massage therapist. Here are some key advantages: Remember – staying hydrated before and after your massage will help maximize the therapeutic benefits and […]

Sports

Swim Smarts

Physiotherapy

New Year, New Insurance?

Which private health extras policy is best for me and is it worth it? This is a question I get asked often as a physio. The truth is there is no policy that is better than any other overall, but if you can understand how to interpret the policy, then you can find out what […]

Sydney

Should We Run To Combat Christmas Overindulgence?

If you’re anything like me, you love to indulge in festive and sweet treats over the Christmas period. I love making, sharing and eating desserts that I wouldn’t otherwise have during the year. Rum balls (without the rum) and chocolate ripple cake are definitely my favourites! I also love the various savoury treats on offer. […]

Sports

VALD Force Decks & Me

Using VALD Force Plates in Physiotherapy: A Game-Changer for assessing Strength, Control, and Performance At Performance Medicine, we pride ourselves on staying at the forefront of technological advancements. One such innovation that is progressing our approach to assessment and treatment is the VALD force plate system. But what exactly is a force plate, and how […]

Physiotherapy

Mens Health Month

Sports

Does running help or hinder your bones?

Physiotherapist and Running Coach, Dr Brea Kunstler, dives into the research on running and bone health so you don't have to.

Running

12 Top Running Tips

Follow along as Titled Physiotherapist Nino La Scala takes us through his top running tips. From pace and terrain to environment, this blog has it all.

Health & Wellbeing

Lets Be Breast Buddies

October is Breast Cancer Awareness Month and at Performance Medicine, we want to make sure we’re spreading as much awareness as possible across Breast Cancer Awareness Month and every other month of the year. 

Running

Can listening to music change my running performance?

Is there a connection between running and music...

Health & Wellbeing

E-Bike or not to E-Bike?

In this new day and age, everything is becoming electronic; from books to bikes...What are your thoughts on e-biking?

Remedial Massage & Myotherapists

Massage 101

What massage is best for you?

Performers

Shoulder Strengthening Performing Arts

Shoulder Strength in the performance world - is it what you’re missing? 

Uncategorised

Ten-DOs and DONTs

Today, you will learn about tips related to tendon recovery!

Physiotherapy

Witchcraft and Wellness: Unveiling the Magic of Physiotherapy

A bit of a laugh: When wizardry meets physiotherapy!

Physiotherapy

Ouch my jaw!

Learn all about Temporomandibular disorder (TMD)

Blog

Why Clinical Conditioning (instead of Clinical Pilates) – The Performance Medicine Difference

What happened to Clinical Pilates at Performance Medicine? Find out more about our Clinical Conditioning classes.

Health & Wellbeing

Will consuming beetroot juice make me run faster?

Learn about how nitrate supplementation can enhance your sports performance!

Physiotherapy

When should I see a Physio?

Wondering if you should book a physio appointment? Unsure if you should be seeing a physio or not? Well, this is the blog post for you!

Running

Trail vs. Road running: Tips to help you prepare for the trails.

Get prepared for your next trail run by using tips by our Physiotherapist and Run Coach, Dr Brea Kunstler!

Physiotherapist

Can stress lead to injury?

Let us help you! Today, we delve into the roles of physiotherapists on stress management!

Physiotherapy

Why should I see a dance physio when I’m not injured

Calling all dancers! Don't wait until you are injured to see your physio. At Performance Medicine you can work with our physios to create a personalised plan to better reach your dancer goals!

Running

Stretching for Runners – Is it really necessary?

All things stretching! A discussion on the effect of passive stretching on running power, active stretching for enhancing performance, stretching for injury prevention and during cool downs.

Melbourne

Getting Ready for VDF!

Our top tips for enjoying a safe and fun Victorian Dance Festival!

Physiotherapy

I have a disc bulge, do I need surgery?

Discussing the role of physiotherapists with disc bulge.

Sports

RAMP Up Your Warm Up

Tips and examples of how you can enhance your warm up to decrease risk of injury using the RAMP technique!

Sports

Carbon Pleated Shoes

Do you need to wear carbon-plated shoes to run faster? Lets find out!

Physiotherapist

What do chickens have to do with it?

Chicken shops to boutique gyms?

Stretching

Importance of Strength Training for Dancers

Let's discuss the importance of strength training for dancers, ideas for goal setting, and how health professionals can help you reach your dancing dreams!

Physiotherapy

Strength Training Exercises for Dancers

Struggling to think of strength exercises to do? Look no further, here are several exercise examples and tips and tricks to make sure you have correct form!

Sports

3 Things to Remember When Buying Your Next Pair of Running Shoes!

Running shoe tips from our Running Physio, Tom Goom.

Health & Wellbeing

New year, new habit – Will 2023 be your strongest year yet?

Using the 'EAST' framework to help you adopt new habits for the new year!

team sydney

Dance Physiotherapy at Performance Medicine Sydney

Knowing the ins and outs of dance physiotherapy services, common injuries to look out for and why you should even consider seeing a dance physiotherapist!

Blog

Clinical Conditioning Classes

Learn about the clinical conditioning classes that Performance Medicine has to offer.

Health & Wellbeing

Recover Better and Faster: Our Top 7 Recovery Tips

From nutrition to cryotherapy... Let's explore our top seven tips to help facilitate your recovery.

Sports

Training Out of the Box

From cross training, exercise principles and the importance of correct exercise form. Here are several ideas for how to change up your regular training methods.

Stretching

How To Stay Grateful When You Are Injured

On the first day of Christmas my physios said to me...!

Physiotherapy

The Crew Series

There is no performance without the production crew! We are here for you too!

Pilates

Pilates and It’s Benefits

Pilates can benefit everyone, no matter their age, gender etc. Easy to pickup and perform with numerous benefits make it very appealing.

Stretching

Top Tips to Reduce Injury Risk

Have you recently returned to sport or the gym since coming out of lockdown and found you could barely move the next day? Don’t worry – me too! This general soreness is completely normal and is a sign your body is responding to a new exercise stimulus and needs to adapt.

Pilates

The Pre-Pointe Profile

What is a Pre-Pointe Profile? Read on to learn the what, where and why of our Pre-Pointe Profiles

Physiotherapy

Pediatric Physiotherapy

Just like with adults, children can have a variety of problems that arise from trauma (falling over), to progressive disorders that come on gradually. A paediatric physiotherapist uses play-based therapy to assess and treat your child, depending on the child’s age.

Stretching

Nutrition For Healing… Fuel Your Recovery!

Depending on your stage of recovery and type/severity of injury, different fuel sources and nutrients will be necessary for a speedy recovery. Read on to find out what your body might need as you move through your recovery journey!

Stretching

Don’t Forget To Train Both Sides

Are you training your 'bad' side? Or are you only training your favourite side? I could never perfect that combo on my bad side like I can on my good side, so why bother right?!

Vocal Support

Preparation & Recovery

Did you know that important soft tissue changes and responses are happening during rest time? Respect it!

Remedial

Let’s talk about “holistic health”.

As a health practitioner, not taking a "holistic" approach could mean that something important gets missed... and well, that would suck!

Stretching

P.E.A.C.E. & L.O.V.E.

If you've ever done a First Aid course, you've heard of R.I.C.E.R. as an injury management protocol immediately following acute trauma. But that's old news now! Now, we preach P.E.A.C.E. & L.O.V.E.!

Vocal Support

These Bad Habits Are Killing Me!

Habits are not changed by shouting at yourself to change

Vocal Support

Listen To Your Body

As we get settled into our training routines after a year of so many false starts, it is important to listen to your body.

Vocal Support

Planning Your Goals

So, we've made it to March. Now what? Keep reading to find out our top 5 tips for setting and achieving your goals this year

Stretching

12 Days of Physiomas

On the first day of Christmas my physios said to me...!

Sports

Adolescent Idiopathic Scoliosis – what does it mean?

Did you know that "Scoliosis" is not actually a diagnosis but, in fact a term used to describe an observed curve and rotation in the spine?

Dancing

5 Tips For Safe Return To Aerial & Pole Fitness

Have you ever tried pole dancing? If not, ask yourself why not? Build strength, have fun and keep your body active for life.

Remedial

When I ask “how are you today?”, I don’t just mean your body!

Let's talk about us. You and me, and the importance of honest communication between us.

Remedial

Your Health Care Team: A Love Story

So here it is, the overview. We all have the same goal - you being your best self!

Stretching

LET’S WRITE A GYM PROGRAM!

By Andy Haycroft Picture this:  You are sitting at home. After the third round of binging the entire series of Brooklyn 99, you are starting to find it just isn’t making you giggle anymore. “Something is wrong” you think to yourself. “Whatever will I do?” you say, letting out a quiet sigh of dismay, gently […]

Dancing

I am strong because I pole dance!

Have you ever tried pole dancing? If not, ask yourself why not? Build strength, have fun and keep your body active for life.

Sports

Spring Into Running – But not too quickly…

People of Melbourne are itching to get out into the fresh air and exercise! Now is a great time to take up running. But it is not as simple as that!

Stretching

Staying Motivated During Lockdown

With all the uncertainty, we can sometimes get overwhelmed with all the changes and find it difficult to stay motivated.

Stretching

Finding Time for Family Fitness

As many of us work through homeschooling and working from home, there is a grey line between being Ms Mum or Mr Dad and regular Mum and Dad. It is a tenuous line that we are treading in our home and family lives.

News

Whole Foods and Pain

Diet and what we eat is incredibly personal and what foods we are eating affect our nervous system and pain.

Vocal Support

What your Face Mask is doing to your Jaw

Have you been experiencing headaches and feeling tension in your face and jaw because of your face mask? We are here to help!

Physiotherapy

Ergonomics & Corporate Health

We know that as we move into a more virtual, online working environment the needs of corporate workers and teachers are changing.

News

COVID-19 STAGE 4 UPDATE

At Performance Medicine we are doing all that we can during the ebb and flow of COVID-19. Find out here about what we are doing.

Sports

Musculoskeletal & Injury Triage & Treatment Clinic

Acute injury? We are here to help. Call us today to organise an appointment so that we can unload the hospital system.

Health & Wellbeing

Magic Mindset

When it comes to your health, your body, or for that matter, your life, are you getting the results you want?

News

Trans Health – the effect of hormones on your bones

What happens to our bone health if we are transitioning genders? Find out how hormones can impact our bone health and why it is important to stay strong.

Physiotherapy

Return to Dance – physical loading guidelines returning to the studio post COVID-19

Now, more than ever, is it imperative to bring Sports Science to the Arts to ensure the safety of our dancing athletes.

Vocal Support

FLIP THAT WIG!

Who has ever finished a brilliant night wearing your best frock and best hair, and ended up with neck pain and headaches? If you’re raising your hand right now you will know that the old saying of “beauty is pain” rings true...but it doesn’t have to!

Physiotherapy

The Awkward Truth

Working together as a team, client and therapist, is the best way. At Performance Medicine, together we are better and there is no judgement.

News

POSTURAL HINTS TO HELP YOUR VOICE FOR ONLINE CALLS

Learn how your workstation might be affecting your voice and what to do about it.

Physiotherapy

Working from home? We’ve got your back!

Sports

Telehealth Sports Doctor Appointments

Dr Kathy Yu is available for Telehealth appointments at medicare bulk billing rates. Your injury doesn't take a break and nor do we.

Events

Online Classes Launch!

Online fitness classes at Performance Medicine. Yoga Flow, Yin Yoga, Inner Strength, Functional Strength & Barre.

Sports

Roller To The Rescue

Hi Quarantine, meet my friend Foam Roller We all are aware that the world is quickly becoming a strange place. We are going batty from not seeing our friends, we are quickly running out of new Netflix series, and information is being updated daily on what we can and can’t do and where we can […]

Vocal Support

NEW! Virtual Fitness & Wellbeing

NEW! Virtual Fitness & Wellbeing

Stretching

Corporate Virtual Fitness & Wellbeing Classes

During the Covid-19 crisis, we have created digital fitness and wellbeing classes for corporates to enable their teams to keep their bodies and minds fit and healthy while working from home.

Vocal Support

Introducing Digital Physiotherapy Appointments- Telehealth

For those of you who may be feeling unwell, nervous to come in or find yourself in quarantine or self isolation during this time, we are now offering Telehealth Physiotherapy Appointments from the comfort of home. These appointments are available with your favourite therapist on your smart phone or device and we can assess, diagnose, educate and help you complete self treatment during these sessions just like we do in a face to face session.

News

COVID-19 (CORONAVIRUS) UPDATE

Performance Medicine is a place for our clients, staff and patients to feel safe and cared for. This email is to let you know that we will be doing all we can to help you feel supported during this time. The safety, hygiene and welfare of our clients, team members and the greater community at Performance Medicine in this ever evolving climate is our number one priority.

Stretching

Three tips To Prevent Low Back Pain ‘Exercise is medicine’

Three tips To Prevent Low Back Pain ‘Exercise is medicine’

Stretching

To Stretch Or Not To Stretch?

There has been a lot of debate about stretching and the role of this in injury prevention for runners. What’s the best way to stretch and what sort of stretching should we do? Should we even bother with stretching at all?

Events

NEW LOCATION AND A BRAND NEW LOOK!

Blog

SWOT VAC or Sore Back

Exam season is upon us, which means summer holidays are not far away! But when it’s time to hit the books, we often let our regular exercise routine wane in the month of November. Did you know that sitting puts the highest amount of load through your back and neck compared to any other position? […]

Blog

Boom Bust Blog // Physiotherapist Madeleine Hicks

Are You A Boom-Buster? What is your relationship with pain? Is it a healthy one? Do you respect each other? Or do you try and ignore pain even when it is screaming at you to listen?  …You may be a boom buster. A boom buster is usually strong and determined, hardworking, often equipped with a […]

Blog

Spinal Health for the Modern Lifestyle

Spinal Health for the Modern Lifestyle  By Maddie Hicks Deskbound? Headaches? Back stiffness? Most of us are aware we spend more of the day sitting than we should. It can be challenging, to say the least, to keep moving around during the day when you have work demands and tasks to get done, then you […]

Blog

As Simple as Breathing

It’s As Simple as Breathing A look at breathing and how it effects our movement- by Senior Physiotherapist Andrew Pilcher Many would experience ‘breathing well‘, as a very complicated thing. It is of course automatic, but can be the source of so much muscle imbalance. If you just think of your breath, what’s happening right […]

Blog

A Balancing Act

A Balancing Act… Life in this day and age can be busy…really busy! Between work, family, social life and all the other things we try and cram into our lives, it can feel like we’re trying to balance 100 things or more all at once. And then you pay a visit to your physio to […]

Blog

Keeping Warm at Competitions

Keeping Warm at Competitions  Now that winter has definitely set in, it’s important to remember to keep your body warm whilst at competitions! Leotards, tights, and tutu’s are not the warmest of costumes and we all know that dancing cold is not the way to dance at your best. Often competitions are held at community […]

Blog

Posterior Impingement in Dancers

Pain on rise and en pointe? Discomfort in plie? Tender and puffy behind the ankle? Pain that’s slowly increasing? Morning stiffness in the back of the ankle? If your answer to all these is yes, then you might have posterior impingement While common in the dance population, there are a lot of myths surrounding posterior […]

Blog

DANCER’S HIP PAIN: Why surgery isn’t a silver bullet

Dancer’s Hip Pain – Why surgery is not a silver bullet For all those dancers out there, hip pinching, grabbing and pain can be your biggest barrier when you are in class or rehearsals, or, when you are trying to do a retire, développé or grande battement (or anything for that matter!).   Naturally, when […]

Blog

THE HISTORY OF THE POINTE SHOE

THE HISTORY OF THE POINTE SHOE Ballet has constantly evolved we see this in the quintessential symbol of ballet – the pointe shoe. From heels, to darned slippers to the block shoe of today, ballet shoes have changed significantly over the centuries. Let’s get to the point-e Courtly Dance – In Heels! Ballet found its […]

Blog

The Elusive Turnout

The Elusive Turn Out   What is it? How do I get it? Can I improve it? As a young dancer, I was guilty of forcing my turn out despite great teachers because as dancers, when do we ever feel we’ve perfected something?! I was always striving for more, better, further and higher. However, when […]

Blog

BEAT THE HEAT

Beat the Heat  How to Keep to your Exercise Regime I love summer. In the cold of winter, while I hunt for any sun patches, I dream of a blissful life lived in the summer sun. Then it arrives and I remember the realities of a Victorian summer. Blistering heat, hairdryer winds and the need […]

Blog

Rehab- How to be better, fitter, and stronger after injury

How to be better, fitter, and stronger after injury Injuries aren’t always avoidable, yet despite their prevalence it can still be a scary, confusing, and confronting time for a lot of dancers, singers and performers. Especially if it’s an injury requiring a duration of time away from work or the thing you love. The best […]

Blog

TEXT NECK

TEXT NECK As we become more dependent on technology in the 21st century, new sustained postural positions are created causing imbalances in our muscles. “Text Neck” is an overuse syndrome or a repetitive stress injury to the neck caused by holding your head in a forward and downward position for extended periods of time. When holding […]

Blog

Fear of Injury

Fear of Injury Written by: Haydee Ferguson, Physiotherapist When you ask a performer what their biggest fear is – many will say it is the fear of getting injured. However, it is important to remember that your performing life is not necessarily over because of an injury. In fact, an injury can turn out to […]

Blog

Confessions of a Crack Addict

Confessions of a Crack Addict The truth is I’m a crack addict.  A hip crack addict that is… Growing up in the ballet studio it was the norm to click, clunk, crunch, crack, snap, pop, and grind. It’s almost a rite of passage as a dancer, and when friends and family looked at me horrified […]

Blog

Twelve Tips of Christmas

Excited for Christmas? We are! In the midst of parties, decorations, food and fun we have a few tips that can help you get through the silly season. 1. Lifting. It’s December. You can now officially start decorating. But wait…before you sling that christmas tree over your shoulder, do you remember how to lift safely? […]

Blog

The Lymphatic System & Manual Lymphatic Drainage

The Lymphatic System The lymphatic system is a network of tissues and organs that help rid the body of cellular waste. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. The lymphatic system primarily consists of lymphatic vessels, which are similar to the […]

Blog

Hypermobility

Hypermobility Last month, at our home base clinic in Southbank, the Performance Medicine team held a hypermobility seminar. I know what you’re thinking, ‘Well gosh darn it, I really wanted to go to that one!!’ Don’t worry we will be running another next year! The focus of the seminar was to present relevant information about […]

Blog

A Day in The Life

A DAY IN THE LIFE Written by our lovely Year 10 work experience student: Mandy This week Tessa and I completed our work experience at Performance Medicine. This work place was very welcoming and amazingly positive 🙂 When you walk into Performance Medicine you are greeted with a warm smile from front desk while catching a glimpse of […]

Blog

6 Spooky Theatre Superstitions Uncovered

6 Spooky Theatre Superstitions Uncovered Theatres are awash in superstitions. Ghosts roam the boards, certain colours, phrases, props and even whistling are avoided. Particular rituals are played out nightly in theatres across the world. Whether or not you truly believe these superstitions, if you are involved in the the theatre, chances are you follow these […]

Blog

Self Jaw Release

Self Jaw release Our amazing Senior Physiotherapist Andrew Pilcher has decided to dive, head first into the world of VLOGS! For his first introductory video, he discusses the techniques for self jaw release, the right way. A fantastic short and sweet tool kit for singers, musicians and people who like to chat 😉 >>> HERE <<<

Blog

DR WHO?

WELCOME TO THE NEWEST MEMBER OF THE PERFORMANCE MEDICINE TEAM! Sports Doctor & General Practitioner DR. Jason Lam  We are thrilled to announce that we are welcoming Jason to our team so that we are able to help more clients in more ways, to reach their ultimate performance!     Jason was originally a professional dancer […]

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Real Time Ultrasound for Musicians

Real time Ultrasound Why do we use this for singers and instrumentalists?   How can real time ultrasound help you with your “breath” or “breath support” if you are a musician?   Ask yourself these simple questions- Do you feel that there is something blocking your breath or breath support? What is your body awareness […]

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Compression Wear Myths BUSTED!

Is compression wear all that it is cracked up to be? Read on to learn more about it! Does it actually work? There is research investigating the benefits of compression wear. Unfortunately, it is hard to make a definitive statement one way or the other as each study that has been done has looked at […]

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Brass & Woodwind – what position is best to play?

What is your favourite position to play your instrument in? Research has reported that standing up is the favourite position of woodwind and brass players (Ackerman, et al., 2014).  However, it seems that most of your rehearsals are set up for sitting down on the old bucket seat in the school gym. When looking at […]

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Goal Setting & Self Care for Performers

What can YOU do to improve your focus towards your goals as a creative? Often times, we can feel such a sense of failure & of self analysis that the voices inside our heads can get quite overwhelming. Everyone knows that performers are busy and have lots to maintain in their lives! Dance technique, fitness, […]

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What is the QF?

What is the QF?   Have you heard of the muscle called QF? …if you haven’t here is all you need to know about this awesome little muscle. If you are PM patient who is working on a hip injury or pelvis stability, then you probably have heard it mentioned in an appointment- But even if […]

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Are you Mindful?

Are you Mindful? Mindfulness is the current buzzword & modern mindfulness has evolved through many forms of meditation- Essentially, you are looking to train your mind to be more present with the body and with its surroundings.   There are many ways you can practice mindfulness, and it is a skill that should be practiced […]

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Pillow Talk – 3 Questions you need to ask.

Pillow Talk – 3 Questions you need to ask   Are you the type of person that has 20 pillows at home, but just can’t seem to find the right one? Believe it or not this is a very common problem! Finding a good pillow can be difficult, so it is important to set out […]

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Cool Cupping Quips

COOL CUPPING QUIPS RIDDLE ME THIS: The swimmer pictured below… a) Had a fight with an octopus b) Went too hard on her spiky ball routine c) Had a cupping treatment recently   Chinese swimmer Wang Qun is seen with marks after cupping treatment during a training session at the National Aquatics Center a few […]

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Delayed Onset Muscle Soreness (DOMS)

Delayed Onset Muscle Soreness (DOMS) Everybody knows that feeling when you come back after the Christmas break feeling like you’ve eaten too much, and then have the motivation to commit to your New Year’s resolution of exercising more. So you go back to the gym for the first time in years, or run 5km, or […]

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Stress Less in 10 Minutes

Stress Less in 10 Minutes (Progressive Muscle Relaxation) We all feel stressed at times. Sometimes stress spurs you to work harder or perform better, but sometimes your stress goes beyond helpful. The body doesn’t rebalance. Stress becomes anxiety. Anxiety becomes muscle tension and muscle tension becomes pain. The hands-on approach of physiotherapy or myotherapy is […]

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Ice or Heat?

Ice or Heat? Does it really matter? The answer is YES, and here’s why… When you sustain an injury several things happen at a physiological level, which results in the injured area becoming hot, red and swollen shortly after an injury. When the body detects an injury, it initiates an inflammatory response (known as an […]

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Pay for your Physio Appointment with your phone!

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What is a Pre-Pointe Assessment?

Has your dance teacher told you to come to see the physio before you start pointe work? Are you unsure of your readiness to commence dancing en pointe? A pre-pointe assessment sounds like exactly what you are in need of! Physiotherapists who understand the demands of ballet and pointe work have designed pre-pointe assessments. It […]

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3 Tips for following your New Year Resolutions

I know, last year flew by and January is almost gone…How is your new year resolution going? If you are doing great, give yourself a high-five, it’s so awesome that you have followed though thus far! Don’t beat yourself up if you have not. Life happens, time passes and you are not a bad person […]

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So how do PHYSIOS look after themselves?

How do Physios look after themselves?  Everyday, as physios we get asked “how do you look after yourself when you are using your body all day?” So Catherine is here to answer all your questions….   When you need treatment, what do you do? See a physio! We are so lucky at Performance Medicine that […]

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Pilates vs Pilates: What style is right for me?

Pilates vs Pilates: What style is right for me? What is Pilates? Pilates is an exercise form developed by Joseph Pilates to strengthen the body and mind. His method involves movements designed to target posture, core stability, balance, control, strength, flexibility, and breathing. For more information on Pilates, check out this previous blog.  https://performancemedphysio.com.au/pilates-the-what-and-the-why/ Over […]

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Not that kind of Bar(re)

Not that kind of Bar(re) Have you heard all the buzz about Barre and are wondering what it is? We are big fans of Barre here at Performance Medicine, so much so that we’ve added classes to our timetable! Barre is an exercise class that combines mat work, resistance bands and the ballet barre to […]

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What is Pilates for Singers?

What is Pilates for Singers? Are you a singer? Are you looking to take your singing to the next stage? Are you wondering how you can increase your body awareness to help your singing? If you answered YES to any of these questions then the Pilates for Singers course at Performance Medicine is just for […]

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Balance Blog Part 2

Balance Blog – Part Two Ok, so you’ve mastered the tasks in part one of our balance blog. You’ve got your single leg balancing down pat, your calves are getting stronger as a result of your half rise balances, and soft surfaces and knee bends don’t send you sideways. Let’s start adding in some more […]

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Balance Blog – Part 1

Balance Blog – Part One Where to start with your balance? We all know balance is an important task. It’s often something we practice naturally when we are little – walking along low fences, and substitute balance beams. But as we get older we tend to forget that it is a skill we can practice, […]

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Quick Tips to Relieve Swelling

Quick Tips to Relieve Swelling Swelling can be frustrating and at times painful, and while your therapist can help to reduce it through massage and mobilisations, did you know you could help to reduce it yourself, and it’s so easy you can do it in your sleep! Bexters Soda Crystals are made from Sodium Carbonate […]

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Why Sitting is the New Smoking

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Your larynx – 5 things you need to know

What is it? Your larynx is the source of where we make sounds. It is comprised of bones (hyoid), cartilage (thyroid, cricoid, arytenoid, coniculate) and joints (cricothyroid, thyroarytenoid). Where is it? The larynx is located in the front of the neck and is positioned in a myofascial sling that connects it to the head, jaw, […]

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Dry Needling – Does it hurt?

Dry Needling – Does it hurt?  “Wait! You want to put a needle where?” Dry needling is a being used more and more in the clinic as a treatment tool to help decrease pain and increase movement. Why do we recommend it?   Dry Needling is used to decrease muscle tension by targeting trigger points (those […]

Events

Artist in Residence opportunity

Calling All Performers Performance Medicine is extending an invitation to a lucky performer wishing to develop and workshop new and upcoming work. Through our Artist in Residence program you will be welcome to use our facilities to develop a new performance piece to an intimate audience of family and friends. Details: Must be new, original […]

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3 Exercises for Success in Second En L’air!

Working on your Developpe or Grand Battement to Second? Try out these 3 exercises to improve your placement and control!

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Fascinating Facts About Fascia

Fascia? What on Earth is Fascia?! Don’t worry, we’ve all asked the same question!

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Can’t eat your burger? TMJ pain – ouch!

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Pregnancy and Physiotherapy

Pregnancy is a wonderful time where you begin your journey as a mother. It is amazing how much your body grows and changes everyday.

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Andrew Pilcher & Family in London 2016

I am new to the team at Performance Medicine and new to Melbourne having just relocated from London. It’s exciting joining such proactive therapists working in the vocal area here in Australia. I wanted to share some funny and interesting things about my move from London, where I worked with the West End practice which […]

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I stretch everyday… so why am I always tight?

I stretch everyday…so why am I always tight? Ever found yourself asking this question? Are you the person that no matter how much you stretch your muscles still feel tight? The answer is a lot more simple than you think. The most obvious reason why muscles may feel tight is because they are physically shorter […]

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Post Natal Pilates – 5 Easy Ways To Get Strong!

Congratulations on your new bundle of joy! You’ve made it through your pregnancy and birthing your baby and now you are a new mum! Suddenly it seems like you are at the bottom of the list of your priorities – feeding, nappy changing, washing and if you can possibly spare 5 minutes, cooking! But the […]

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Let’s do the twist… The magic of thoracic rotation

The thoracic spine is located between your neck and your lower back. Apart from the vertebrae (boney blocks that make up your spine), the rib cage also plays an important part through this part of the back. Whilst general mobility is important through the thoracic spine, rotation is VERY important. If you don’t use it you […]

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Mindfulness and Pilates

Mindfulness and Pilates   It is commonly said that “Pilates enhances our mental wellness”. Pilates can help reduce stress, improve memory and focus, and generally make us happier. This is primarily due to the wonders of mindfulness. What is mindfulness? Mindfulness is: “Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” […]

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Pregnancy, myotherapy and you!

Pregnancy is a very individual experience. Unsurprisingly it can create all sorts of emotions, feelings and questions. Pregnancy can also bring about some unexpected aches and pains. As your baby grows and your pregnancy progresses, your body is constantly changing. Hormone levels fluctuate, ligaments loosen, your centre of gravity shifts and blood flow increases. All […]

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We spend a third our life asleep… How do I know my pillow is right for me?

Having the right pillow is particularly important for those of us that suffer neck or back pain, or headaches. With the amount of different pillows available, it is no wonder that this is a difficult choice. What position do you sleep in? The right pillow should support your natural spinal curves regardless of the position […]

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Clinical Pilates can help you sing!

How does Pilates help you sing? At Performance Medicine, there are countless singers that use Pilates to help them sing more efficiently. Pilates, a program used to enhance deep postural control and fitness, is based on 5 key elements.  Each of these elements is strongly related to singing and can therefore be taken from the […]

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DANCERS: Don’t be caught out over summer

As dancers our summer is about relaxing after end of year performances, frolicking on beach holidays and giving your body/ brain a hiatus from classes. Performance Medicine physios totally agree in time off to relax the mind, body and soul, BUT please please please be careful of stopping too much!! Going to dancing class is […]

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Keeping Hydrated in Summer

Hurray for summer! Temperatures are rising and we are ready for long days, sunshine and fun.  While a 28 degree day calls you out to beach or park (or air-conditioned movie theatre) it can also mean dehydration. Water makes up 50% to 75% of our body. It is in our blood, muscle, skin and bones. […]

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Release Me!

Do your muscles get tight and sore after a demanding dance class or gym session? Don’t have the time to pop in for a massage? Try some DIY myofascial release techniques that have a strong evidence base for success! What is Myofascial Release? Myofascial release is a soft tissue treatment technique used to release muscle […]

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Scoliosis – The Basics

Scoliosis is one of the most common types of spinal curvature. Scoliosis is simply a descriptive term, rather than a diagnosis or specific condition. When a scoliosis develops the spine bends sideways and rotates along its vertical axis. These changes can have aesthetic and physiological effects with potential long-term consequences. Some curves can progress quickly […]

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Pelvic Bowl? Please explain…..

Pelvic Bowl? Please explain….. You might find your physio going on about the position of your pelvis….it’s too far tilted this way…it’s tucking too far that way…it’s rotating too much…on and on the physio goes….. But what does it all mean? What exactly is the pelvis?   Let’s begin with a picture of your pelvis: […]

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Are your kids affected by radiation from medical imaging?

Are your kids affected by radiation from medical imaging?  The Facts! In the process of diagnosing an issue, physiotherapists require a variety of ingredients. Most commonly, the story of your injury and our clinical assessment are enough to confirm a diagnosis.  However, sometimes we require medical imaging for more information.  A frequent question we are […]

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Rehab – Not Such a Dirty Word!

Rehabilitation is a word we often associate with long programs and extreme debilitation. It can have a lot of negative connotations. Don’t think about those AFL players who miss an entire season rehabbing their ACL reconstructions! Rehab doesn’t need to be so negative or extreme all the time. The Webster dictionary defines Rehab: the process […]

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Chronic Pain

A Pain in the Brain Pain is an output. When we are injured or in danger the brain “uploads” signals. It combines this information with our past experiences (including emotions) and makes a decision whether or not we should “feel pain”. Pain’s purpose is to avoid further injury. When you have an acute injury which […]

Events

Wave a Paw to Bron!

As of August 31st, Bronwyn will be temporarily leaving the clinic to tour with the upcoming production of Cats as the cast’s in-house vet. Lucy and Lauren will be stepping in to look after Bron’s patient’s for this time, so if you have been seeing Bronwyn and would like to discuss your future treatment, feel […]

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The Art of Sleeping

Yes, you do need sleep!! We have all heard about the importance of sleep. Well, it’s true. Sleep is vital to your wellbeing, injury prevention and recovery. Getting a good night’s sleep means you have energy. You can concentrate. You remember things. You are fully engaged in whatever activities you are performing. With increased concentration […]

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Getting to the Pointe…

What is a pointe assessment? There aren’t many ballet girls out there who don’t want to be a ballerina en pointe. Being en pointe is not always an easy path and requires, training, technique, strength and quite often, patience. In order to begin pointe work, a student generally should have been studying classical ballet for […]

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What is Vocal Unloading®?

Vocal Unloading®, is physiotherapy treatment that acts as neuromuscular cycle breaker to enhance and improve the efficiency of the performance voice and the injured or pathological voice. Vocal Unloading is performed by physiotherapists who have extensive knowledge of the anatomy and physiology of the larynx and voice. Like any other part of the body, the […]

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Theatres of the World: Part 2

Fun Facts about the Royal Opera House, London The Royal Opera House in Covent Garden, London is home to the Royal Opera and the Royal Ballet.   It has a rich and interesting history. The tradition of opera performance has been continued on site at Covent Garden since 1732. That’s 284 years this year! Some interesting […]

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5 Tips to Maintaining Motivation

When it comes to setting and achieving goals, consistency and maintaining motivation are crucial. Don’t become overwhelmed with the thought of developing a plan to achieve your goal. Here are 5 tips to setting and achieving goals by maintaining your motivation: 1.  Back to Basics Things are always easier to achieve when they are quick […]

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Spot the Difference

Due to the increasing confusion over the identities of two of our physiotherapists Catherine and Peta, Performance Medicine decided to publish a short guide outlining the differences between the two. SPOT THE DIFFERENCE PERFORMANCE MEDICINE’S GUIDE TO CORRECT PHYSIO IDENTIFICATION 1. Height: Catherine is the taller of the two. Difficult to utilise this method of […]

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Pelvic Floor Elevator

How to do a proper pelvic floor muscle contraction: The pelvic floor muscles are the base of your pelvis and trunk. They are very important postural muscles and help to stabilise your back and pelvis.  They also are very important in continence and lumbopelvic pain management. They can be thought of as two muscle groups: […]

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Theatres of the World: Part 1

The Palais Garnier Opera House, Opera National de Paris The first installment in our World Theatre Segment The Palais Garnier is perhaps one of the world’s most famous opera theatres. It is a symbol of Paris, a place to see and be seen, a celebration of opulence and theatre. This Parisian symbol stands boldly in […]

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Ice or Heat?

Ice or Heat? The Big Question Answered Ice and heat therapies….hot or cold….does it really matter? The answer is YES it does, and here’s why… Injury When you sustain an injury several things happen. Firstly, local tendon, muscle, ligament and in some cases bone, are damaged. This stimulates nerve fibres from the area to send […]

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Dancers know a thing or two about jumping!

Recent studies by the Harkness Center for Dance Injuries compared jumping biomechanics between dancers and other athletes. They looked at the effects of gender and fatigue on jumping technique and found that in the non-fatigued dancers, there were no significant differences between male and female dancers and male athletes, however female athletes had risk-associated landing […]

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Stretching for Dancers

If you are a dancer and interested in stretching, this article from the International Association for Dance Medicine and Science is not to be missed! Stretching for Dancers Article – IADMS Article

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The “TMJ” – What is it and why does it hurt?

  During their lifetime about two thirds of the population will experience “TMJ pain” or “TMD”.  Many of the population will live for years with “TMJ problems” before having their problem accurately diagnosed and effectively treated.  But what exactly is the “TMJ” and why is it so problematic? Terminology “TMJ” stands for temporomandibular joint, commonly […]

Health & Wellbeing

Four Steps to Skill Acquisition

Your Brain. Use it or lose it! We’ve all heard it before: PRACTICE MAKES PERFECT! But why is practice actually that important?

Physiotherapy

Adolescent Growth Spurt – the basics

Adolescence presents many physical and emotional changes. These can often be an unpleasant experience resulting in pain, but we are here to help!

Vocal Support

Yoga Resonance Classes

Yoga Resonance classes are yoga classes for vocalists. Bringing the benefits of the yoga principles amd practice to voice work.

Physiotherapy

What’s that Click?

Patients reporting “clicking joints” is a common phenomenon and a common question asked is “why does it click”? We have all the answers for you!

Physiotherapy

Movement Coaching: a Physiotherapy Perspective

Are you interested in learning to walk, run or dance with less pain, more efficiency & improved accuracy? We are here to help!

Physiotherapy

Concussion in Circus Arts, Dance & Theatre

Concussions can occur without severe symptoms and they need to be identified immediately in order to limit ongoing issues.

Stretching

Warming Up and Keeping Warm

A warm up serves to prepare the body for rehearsal and performance, to prevent injury, and to develop a keener understanding of your own body.

Health & Wellbeing

Exercise, Depression and Winter….

As winter comes so often do the symptoms of depression. One of the best ways to combat these feelings is to keep a regular exercise program!

Pilates

Angel Wings

Winging shoulder blades are a common problem among dancers and are more commonly referred to as angel wings or chicken wings.

Pilates

Pilates: The What and the Why

The Pilates method focuses on posture, core stability, balance, control, strength, flexibility & breathing. Connecting the body and mind through movement.

Physiotherapy

Tendinopathy – The Essentials

Have you ever wondered what is happening in your tendons when you have chronic pain? What's really going on? What can you do?

Remedial

Benefits of Remedial Massage

Remedial Massage can treat & prevent injuries, help improve posture, reduce stress, improve overall fitness & help manage chronic pain