6 Strategies for Plantar Fascia Pain |

2024-03-27Physio Tips No Comments

Six Effective Strategies to Alleviate Plantar Fascia Pain  

Plantar fasciitis is a common condition characterised by pain and inflammation of the plantar fascia, the thick band of tissue that runs across the bottom of your foot. It can be a debilitating condition, impacting daily activities and causing discomfort with every step. However, with the right approach, it is possible to manage and alleviate plantar fascia pain effectively. As a physiotherapist, I’ve encountered many cases of plantar fasciitis, and I’ve compiled a list of six top strategies to help you find relief and get back on your feet.

  • Stretching Exercises:Stretching is crucial for relieving tension and tightness in the plantar fascia and surrounding muscles. Simple exercises like calf stretches, toe stretches, and plantar fascia stretches can help improve flexibility and reduce pain. These stretches should be performed regularly, ideally multiple times a day, to maintain flexibility and prevent further stiffness.
  • Strengthening Exercises: Strengthening exercises focus on improving the strength and stability of the muscles in the feet and lower legs, which can help support the arch of the foot and reduce strain on the plantar fascia. Exercises such as toe curls, calf raises, and towel scrunches can be effective in building strength and resilience. Gradually increasing the intensity and frequency of these exercises over time can lead to significant improvements in pain and function. We recommend using a fasciitis fighter (pictured below) to incrementally load the plantar fascia tissue.

  • Proper Footwear: Supportive shoes with good arch support and cushioning can help alleviate pressure on the plantar fascia and provide stability during walking and other activities. Avoid flat shoes or high heels, as they can exacerbate symptoms and increase the risk of injury. Consider using orthotic inserts or custom-made shoe inserts for additional support and comfort.
  • Ice Therapy: Ice therapy is an effective way to  relieve pain associated with plantar fasciitis. Applying an ice pack to the affected area for 15-20 minutes several times a day can help numb the pain. It’s important to use a barrier such as a towel between the ice pack and the skin to prevent ice burns. Additionally, rolling a frozen water bottle under the foot can provide targeted massage and cooling therapy.
  • Massage and Foam Rolling: Massage therapy and foam rolling can help alleviate tension and tightness in the muscles of the foot and lower leg. Techniques such as self-massage with a tennis ball or foam roller can target trigger points and release knots in the plantar fascia and surrounding tissues.
  • Rest and Recovery: Finally, allowing adequate rest and recovery is essential for healing and preventing further aggravation of plantar fasciitis. Avoid high-impact activities that put excessive strain on the feet, such as running or jumping, until symptoms improve. Instead, opt for low-impact exercises like swimming or cycling to maintain fitness without exacerbating pain. Adequate rest combined with the aforementioned strategies can expedite the healing process and prevent recurrence of plantar fasciitis.

Plantar fasciitis can be a challenging condition to manage, but with the right approach and consistency, it is possible to find relief and regain function. By incorporating stretching and strengthening exercises, wearing supportive footwear, using ice therapy, practicing massage and foam rolling, and allowing adequate rest and recovery, you can effectively alleviate plantar fascia pain and get back to enjoying your daily activities pain-free. As always, if you’re experiencing persistent or severe pain, consult with a physiotherapist or healthcare professional for personalized treatment and guidance.

Misconceptions about Physio!

2024-02-01Physio Tips No Comments

Unraveling the Truth About Sports Physiotherapy

As a seasoned physiotherapist with a decade of experience, I’ve encountered numerous misconceptions surrounding sports physiotherapy that deserve clarification. In this blog post, we’ll unravel the truth behind some common myths to provide you with a better understanding of the role and benefits of sports physiotherapy.

Myth 1: “Sports physiotherapy is only for professional athletes.”

Reality: While professional athletes often seek sports physiotherapy, it’s not exclusive to them. Sports physiotherapy caters to individuals of all ages and fitness levels, from weekend warriors to casual enthusiasts. Whether you’re recovering from an injury, aiming to improve performance, or preventing future issues, sports physiotherapy is beneficial for everyone.

Myth 2: “No pain, no gain – physiotherapy sessions should be painful to be effective.”

Reality: Pain during physiotherapy sessions is not a prerequisite for positive outcomes. In fact, pain can be counterproductive and hinder progress. A skilled physiotherapist focuses on a tailored and gradual approach to rehabilitation, ensuring that exercises and interventions are challenging yet tolerable. Open communication with your physiotherapist is crucial to optimising your treatment plan without unnecessary discomfort.

Myth 3: “Physiotherapy is only necessary after an injury occurs.”

Reality: While sports physiotherapy is indeed instrumental in injury rehabilitation, its preventive aspect is equally significant. Physiotherapists can assess movement patterns, identify potential risk factors, and design personalized programs to reduce the likelihood of injuries. Proactive physiotherapy can help enhance performance and overall well-being, minimizing the risk of future setbacks.

Myth 4: “I can find exercises online – I don’t need a physiotherapist.”

Reality: Online resources can be helpful, but they lack the personalized guidance that a physiotherapist provides. Every individual is unique, and physiotherapy involves a thorough assessment to tailor interventions to your specific needs. An experienced physiotherapist ensures that exercises are suitable for your condition, monitors your progress, and makes adjustments as needed.

Myth 5: “Physiotherapy is only about exercises – it doesn’t include other therapies.”

Reality: Sports physiotherapy is a multidimensional field that goes beyond exercises. Therapeutic modalities, manual therapy, joint mobilization, and education on injury prevention and self-management are integral components. Physiotherapists employ a diverse range of techniques to address various aspects of your condition and optimise your recovery.

 As we dispel these myths surrounding sports physiotherapy, it’s essential to recognise the field’s versatility and inclusivity. Whether you’re a professional athlete or someone passionate about staying active, sports physiotherapy can play a crucial role in your journey to optimal movement, performance, and overall health.

If you have any questions or concerns, consult with a qualified physiotherapist to receive personalised advice tailored to your unique needs and goals.


T: (02) 4751 9127

E: info@thephysiodepot.com.au

Bookings: Online Booking Here


What is Plantar Fasciitis?

2023-12-20Physio Tips No Comments

Plantar Fasciitis

What is Plantar Fasciitis?

Plantar fasciitis is a prevalent foot condition characterised by irritation of the plantar fascia insertion. The plantar fascia is a thick band of tissue running along the bottom of the foot, connecting the heel bone to the toes. It commonly causes stabbing pain on the inside of the heel, particularly when taking those first steps in the morning or after prolonged periods of rest.


Causes and Risk Factors:

  • Overuse: Repetitive activities, such as long-distance running or standing for extended periods, can strain the plantar fascia.
  • Foot Mechanics: Abnormal foot arches (flat feet or high arches), improper footwear, or sudden changes in physical activity can contribute.
  • Age and Weight: Being overweight or between the ages of 40 and 60 increases the likelihood of developing plantar fasciitis.


  • Heel Pain: Typically, pain is felt near the heel and may radiate along the arch of the foot.
  • Morning Discomfort: Intense pain often occurs with the first steps after waking up or following periods of inactivity.
  • Increased Pain with Activity: Activities like walking or running can exacerbate the pain.

Physiotherapy’s Role in Managing Plantar Fasciitis:

  1. Accurate Diagnosis: A thorough assessment by a physiotherapist is crucial to confirm plantar fasciitis and rule out other potential causes of foot pain.
  2. Tailored Exercise Programs: Physiotherapists design specific stretching and strengthening exercises to alleviate pain and improve foot function. A sound strengthening program is an integral part of good long term management of Plantar fascia cases.
  3. Manual Therapy: Techniques like massage, foot mobilistions, or myofascial release aid in reducing muscle tension and can help reduce symptoms.
  4. Gait Analysis and Footwear Recommendations: Assessing walking patterns helps identify issues that might contribute to the condition, and recommending appropriate footwear or orthotics can alleviate stress on the plantar fascia.
  5. Activity Modification: Guidance on modifying activities to prevent exacerbation of symptoms and facilitate healing.
  6. Pain Management Techniques: Implementing modalities like ice &  taping for pain relief.

Plantar fasciitis can be a persistent and difficult condition to treat, but with the right guidance and physiotherapy interventions, its impact can be mitigated. As an experienced physiotherapist, I’ve witnessed the transformative effects of tailored treatments that focus on alleviating pain, improving mobility, and restoring function for individuals affected by this condition.

Remember, early intervention and a comprehensive treatment plan are key to managing and overcoming plantar fasciitis. If you’re experiencing persistent foot pain, seeking professional advice can make a significant difference in your journey toward recovery and pain-free mobility.

If you’re having heel pain – Get in touch!

T: (02) 4751 9127

E: info@thephysiodepot.com.au



Understanding and Managing Acute Low Back Pain

2023-11-15Physio Tips No Comments

Understanding and Managing Acute Low Back Pain: Insights from The Physio Depot


As a physiotherapist with a decade of experience, I’ve encountered numerous cases of acute low back pain throughout my career. It’s a common complaint that can significantly disrupt daily life, causing discomfort and limiting mobility. However, understanding its nature, triggers, and effective management strategies can make a substantial difference in recovery.

What is Acute Low Back Pain?

Acute low back pain is often sudden in onset and can be triggered by various factors: lifting heavy objects improperly, sudden movements, poor posture, or even stress. The pain typically affects the lower back and may radiate to the buttocks or legs. While it can be distressing, the good news is that most cases are not indicative of serious underlying conditions.

Initial Assessment and Diagnosis

In my practice, a thorough assessment is pivotal. It involves understanding the patient’s medical history, the onset of pain, triggers, and conducting physical examinations to determine the extent of discomfort and identify any red flags that may warrant further investigation.

Treatment Approach

A personalised treatment plan is essential. While rest might be necessary initially, prolonged immobilisation isn’t advised. Movement is key to recovery. I often recommend gentle exercises and stretches tailored to the individual’s condition. These exercises aim to improve flexibility, strengthen core muscles, and alleviate pressure on the lower back.

Importance of Education and Lifestyle Modifications

Empowering patients with knowledge about their condition and advising on lifestyle modifications is crucial. Educating them on proper lifting techniques, ergonomics at work, and the significance of maintaining good posture can prevent future recurrences.

Integrative Therapies

Depending on the severity and individual needs, I may incorporate additional therapies such as anti-inflammatory medications, manual therapy or dry needling to complement the movement rehabilitation process.

Long-Term Prevention Strategies

Preventing reoccurrence is as important as treating the current episode. Encouraging patients to stay active, maintain a healthy weight, and engage in exercises that strengthen the back and core muscles can significantly reduce the likelihood of future episodes.

Holistic Approach to Well-being

I strongly believe in a holistic approach to health. Mental and emotional well-being play a pivotal role in pain perception and recovery. Techniques like mindfulness, stress management, and relaxation exercises often complement the physical aspect of treatment.


Acute low back pain can be debilitating, but with the right approach, it’s manageable. As a seasoned physiotherapist, I’ve witnessed numerous success stories where individuals have regained their mobility and quality of life through diligent rehabilitation and lifestyle changes.

Remember, each case is unique, and what works for one individual might not be suitable for another. If you’re experiencing acute low back pain, seek professional advice to develop a personalised treatment plan tailored to your needs.



Stay active, stay informed, and take care of your back—it’s the foundation of your body’s strength and mobility.

Wishing you a healthy and pain-free journey ahead.


A simple guide to managing Hip Osteoarthritis

2023-11-01Physio Tips No Comments

A Simple Guide to Managing Hip Osteoarthritis

Hip osteoarthritis is a common condition that affects millions of people worldwide, particularly as they age. As a physiotherapist with over a decade of experience, I’ve had the privilege of working with numerous individuals dealing with hip osteoarthritis. In this blog, I’ll share my insights on this condition and provide valuable information on managing hip osteoarthritis through physiotherapy. I’ll cover everything from understanding the condition to exercises and lifestyle modifications that can help improve your quality of life.

Understanding Hip Osteoarthritis

Hip osteoarthritis is a degenerative joint condition that occurs when the cartilage cushioning the hip joint wears down over time. This can lead to pain, stiffness, and reduced mobility. Factors like genetics, age, and previous injuries can contribute to its development. It’s important to recognize the symptoms, which may include:

Hip pain, often deep in the groin, buttocks or anterior hip

Stiffness and limited range of motion

Clicking or clunking sensations in the hip

Pain that worsens with activity

Difficulty walking or climbing stairs

Diagnosis and Assessment

Proper diagnosis is crucial for creating a tailored physiotherapy plan. If you suspect you have hip osteoarthritis, consult your healthcare provider. They may perform a physical examination and may request imaging tests like X-rays or MRI to confirm the diagnosis.


Physiotherapy plays a vital role in managing hip osteoarthritis. Here’s how we can work together to improve your hip health:

  • Pain Management: Physiotherapists can employ various techniques such as manual therapy and gentle exercises to help manage pain.
  • Strengthening Exercises: Targeted exercises help improve the strength of the muscles surrounding the hip joint, reducing the strain on the joint itself.
  • Range of Motion Exercises: Maintaining good hip flexibility is essential. Your physiotherapist will guide you through stretches to maintain or improve your range of motion.
  • Gait and Balance Training: Working on your gait and balance can help reduce the risk of falls and enhance your mobility.
  • Assistive Devices: In some cases, your physiotherapist may recommend assistive devices like canes or walkers to aid your mobility.
  • Lifestyle Modifications: We’ll discuss strategies for managing your daily activities and pain, such as proper ergonomics and weight management.
  • Patient Education: Understanding your condition and learning self-management techniques is crucial. We’ll empower you with knowledge about hip osteoarthritis and how to manage it effectively.

Hip osteoarthritis can be challenging, but with the right guidance and physiotherapy, you can manage the condition effectively. Remember, every individual’s experience is unique, and a personalised approach to treatment is essential. If you’re dealing with hip osteoarthritis, seek the guidance of a qualified physiotherapist with experience in treating this condition. Together, we can work towards improving your hip health, reducing pain, and enhancing your overall quality of life. Stay tuned for more insights and tips on managing hip osteoarthritis in future posts.

Understanding Syndesmosis Injuries

2023-10-19Physio Tips No Comments

 Understanding Syndesmosis Injuries

Syndesmosis injuries, commonly referred to as “high ankle sprains,” are a relatively rare but debilitating condition that can affect athletes and individuals from all walks of life. As a seasoned physiotherapist with 20 years of experience, I have had the privilege of working with countless patients with syndesmosis injuries. In this blog, I aim to provide a comprehensive overview of syndesmosis injuries, their causes, symptoms, diagnosis, and treatment options, drawing from my extensive experience in the field.

Before delving into syndesmosis injuries, it’s essential to understand what the syndesmosis is. The syndesmosis is a group of ligaments that connect the tibia (shinbone) and fibula (calf bone) in the lower leg, just above the ankle joint. This connection is critical for maintaining ankle stability during activities such as walking, running, and jumping.

Causes of Syndesmosis Injuries!

Syndesmosis injuries are typically caused by one or a combination of the following factors:

  1. Ankle Sprains: These injuries often result from excessive outward (eversion) or inward (inversion) twisting of the foot, leading to stretching or tearing of the syndesmotic ligaments.
  2. Trauma: A direct blow to the ankle, such as in a car accident or a fall, can damage the syndesmosis.

Symptoms of Syndesmosis Injuries

Recognizing the symptoms of a syndesmosis injury is crucial for timely diagnosis and treatment. Common symptoms include:

Pain above the ankle, particularly when weight-bearing or during movements where the knee moves over the toes

Swelling pattern above the ankle line.

Difficulty moving the ankle or dorsiflexing the foot.

Tenderness over the syndesmosis when palpated.

Instability or a feeling that the ankle is giving way.


Accurate diagnosis of a syndesmosis injury is essential to create a suitable treatment plan. As an experienced physiotherapist, I recommend a thorough assessment to rule in or out a high ankle sprain.

  1. Physical Examination: A thorough assessment by a healthcare professional, which may include specific tests to check for syndesmosis instability.
  2. X-rays: Weight bearing X-rays can help diagnose a high ankle sprain
  3. MRI Scans: These imaging tests can provide detailed information about the ligaments and the extent of the injury.

Treatment Options!

Treatment for syndesmosis injuries may vary depending on the severity and specific characteristics of the injury. As an experienced physiotherapist, I recommend the following approaches:

  • Rest and Immobilisation: Initially, rest and immobilisation through the use of a moon-boot is essential for good long term outcomes.
  • Physiotherapy: Rehabilitation exercises aim to strengthen the muscles around the ankle and improve mobility.
  • Anti-Inflammatory Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and swelling.
  • Surgery: In severe cases, surgery may be necessary to repair or reconstruct the damaged ligaments.
  • Gradual Return to Activity: Once the injury has healed, a supervised and gradual return to physical activity is essential to prevent re-injury.

Syndesmosis injuries, though less common than typical ankle sprains, can be quite debilitating. As a physiotherapist with 10 years of experience, I emphasize the importance of early diagnosis and appropriate treatment to achieve the best possible outcome for patients. If you suspect a syndesmosis injury, consult a medical professional to determine the most suitable course of action, and consider working with a knowledgeable physiotherapist to facilitate a safe and effective recovery process. Your long-term ankle health depends on it.

Understanding and Managing Achilles Tendinopathy: A Comprehensive Guide

2023-10-04Physio Tips No Comments

Understanding and Managing Achilles Tendinopathy:

A Comprehensive Guide

Achilles tendinopathy, a common overuse injury, affects individuals of all ages and activity levels. Whether you’re an athlete, a weekend warrior, or simply someone who enjoys staying active, this condition can be debilitating if not properly managed. In this blog post, we will delve into the causes, symptoms, diagnosis, and effective strategies for the treatment and prevention of Achilles tendinopathy.

The Achilles tendon, the largest tendon in the human body, connects the calf muscles to the heel bone (calcaneus). It plays a crucial role in facilitating activities like walking, running, and jumping. Achilles tendinopathy, also known as Achilles tendonitis, refers to a condition characterized by pain, stiffness, and swelling in the Achilles tendon.

What causes achilles tendinopathy?

Achilles tendinopathy typically develops due to repetitive stress on the tendon, which can lead to microtears, degeneration, and inflammation.

  • Doing to much activity to quickly at intensity that your body cannot cope with.
  • Tendons become more prone to injury as we age.
  • Poor footwear for your biomechanics can lead to overuse injuries within the achilles complex
  • Biomechanical Factors: Foot and hip control, running technique and anatomy can play a huge role in developing an achilles tendinopathy.
  • Training Errors: Sudden increases in training intensity, duration, or frequency can overload the tendon.

What are the symptoms?

The primary symptom of Achilles tendinopathy is pain, typically experienced in the back of the heel or along the tendon. Other common symptoms include:

  • Stiffness in the morning or after prolonged rest.
  • Swelling and tenderness in the Achilles tendon area.
  • Thickening or nodules in the tendon.
  • Decreased range of motion in the ankle.
  • Pain at the start of exercise that generally ‘warms up’ during the activity but then is worse again the following 24-48 hours.

Diagnosing achilles tendinopathy?

If you suspect Achilles tendinopathy, consult a physiotherapist  for a thorough evaluation.

  1. Physical Examination: The Physio assesses the affected area, checking for pain, tenderness, and swelling.
  2. Imaging: Ultrasound or MRI scans may be used to visualize the tendon’s condition and rule out other potential issues.

Treatment and Management

  • Rest: Reducing or modifying activities that exacerbate symptoms is crucial for healing. This may involve a temporary break from high-impact exercises.
  • Ice: Can help reduce inflammation and pain.
  • Strengthening calf complex: Loading program for achilles loading is the fundamental treatment protocol
    – A graded progression of calf and achilles tendon involving a series of vary
  • Footwear considerations: Appropriate footwear for your foot & biomechanics
  • Gradual Progression: Incrementally increase the intensity and duration of exercise to avoid overuse.


Achilles tendinopathy can be a challenging condition, but with appropriate management and preventive measures, you can return to your active lifestyle pain-free. If you suspect you have Achilles tendinopathy or are experiencing any related symptoms, consult a healthcare professional for a comprehensive evaluation and individualised treatment plan. Remember, early intervention and proactive care are key to a successful recovery.


Sever’s Disease! How to help kids with heel pain!

2023-08-11Physio Tips No Comments

Sever’s disease = Heel pain in kids!

Sever’s Disease, also known as calcaneal apophysitis, is a common condition that affects growing children, particularly those involved in sports and physical activities. Despite its name, Sever’s Disease is not a true “disease,” but rather a temporary inflammation of the growth plate in the heel bone (calcaneus). In this blog post, we will delve into the causes, symptoms, and treatment options for Sever’s Disease, providing valuable insights for parents, caregivers, and young athletes.

What causes Sever’s disease:

Sever’s Disease typically occurs during the growth spurt of adolescence when bones, muscles, and tendons are all developing at different rates. The growth plate in the heel bone is susceptible to inflammation due to the repeated pulling of the achilles tendon on the heel’s growth plate. This condition is often associated with activities that involve running, jumping, and sudden changes in direction, putting stress on the heel bone and Achilles tendon.

What are the symptoms?

The hallmark symptom of Sever’s Disease is heel pain, usually felt at the back of the heel where the achilles attaches to the calcaneus. The pain might be more pronounced after physical activity and can range from mild discomfort to more intense pain. Children might also experience stiffness and limping. It’s important to note that Sever’s Disease typically affects one heel, but it can develop in both heels simultaneously.

How does your Physio Diagnose it?

  • Taking a good history of sport, growth patterns, footwear and recent activity levels.
  • Physical Assessment looking at calf complex range and strength, gait mechanics, palpation and assessment of dynamic activities such as hopping.
  • Tenderness over the growth plate
  • Imaging via ultrasound if deemed necessary will help diagnose severs.

How can Physio help!

The good news is that Sever’s Disease is a self-limiting condition that typically resolves on its own once the growth plates in the heel bone close, usually around the age of 15 for girls and 17 for boys. However, there are several strategies to manage the pain and discomfort during this period:

  1. Relative Rest: Give the affected heel ample time to heal by reducing or modifying physical activity. This condition is self limiting so if your child can train through their symptoms it’s not causing any damage.
  2. Ice: Applying ice to the affected area for 15-20 minutes a few times a day can help reduce inflammation and provide relief.
  3. Stretching and Strengthening Exercises: We can recommend specific exercises to stretch and strengthen the calf muscle complex. These exercises can help alleviate tension on the growth plate.
  4. Good Footwear: Wearing good footwear with a mild arch support can help distribute weight more evenly and reduce strain on the heel. A heel wedge can also be effective in training footwear such as spikes or football boots to reduce load on the heel.
  5. Pain Relief: Over-the-counter topical anti-inflammatory gels can be helpful. The night of sport or activity wrap the injured heel in glad wrap with a generous dollop of voltaren gel to help soothe the inflamed tissue overnight.
  6. Gradual Return to Activity: Once the pain subsides, it’s crucial to gradually reintroduce physical activity to avoid putting excessive stress on the heel.

Prevention is better than cure:
Do the following to help avoid running into Severs issues

Recognise a growth spurt and start stretching!

Maintain a calf strengthening and stretching routine!

Avoid sudden increases in activity intensity or duration!

Sever’s Disease might sound alarming, but it’s a temporary condition that can be effectively managed with the right approach. By understanding the causes, symptoms, and treatment options, you can help your child navigate through this phase of growth and physical development. If your child is experiencing persistent heel pain, don’t hesitate to seek medical advice.



If you need a Physio, our team is ready to help.

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Physiotherapy for knee osteoarthritis

2023-07-31Physio Tips No Comments

Physio for Knee Osteoarthritis 

Firstly, what is knee osteoarthritis?

Knee osteoarthritis, often referred to simply as knee OA, is a common degenerative joint disease that affects the knee joint. Osteoarthritis occurs when the protective cartilage that cushions the ends of the bones within a joint gradually breaks down over time. Key characteristics of knee osteoarthritis are pain, joint stiffness, inflammation and reduced functionality of the knee.

Physiotherapy plays a crucial role in the management of knee osteoarthritis. It aims to reduce pain, improve joint function, increase flexibility, and strengthen the muscles around the knee.

How can Physio help?

  1. Range of motion exercises: These exercises help maintain and improve the mobility of the knee joint. Gentle movements and stretches are performed to prevent stiffness and maintain flexibility. Especially for maintaining the ability to straighten the knee (Knee extension)
  2. Strengthening exercises: Strengthening the muscles around the knee joint can help provide better support and stability to the knee. Exercises that target the quadriceps primarily, followed closely by the calf, hamstring and glute complex.
  3. Low-impact aerobic exercises: Activities like walking, cycling, or swimming can improve cardiovascular fitness without putting excessive stress on the knee joint. Running can be done on arthritic knee but this often becomes painful.
  4. Balance and proprioception exercises: These exercises help improve balance and body awareness, reducing the risk of falls and injuries.
  5. Manual therapy: Hands-on techniques like joint mobilisations and soft tissue massage may be used by the physiotherapist to reduce pain and improve joint mobility.
  6. Taping or bracing: Taping techniques or knee braces can provide additional support to the knee joint during physical activities and provide support to manage your symptoms.
  7. Ice therapy: Applying cold packs to the knee can help reduce pain during a flare up where inflammation is present.
  8. Assistive devices: Physiotherapists may suggest using assistive devices like canes or walking sticks to reduce pressure on the knee joint during activity.
  9. Home exercise programs: Every patients are given an individualised exercise program to perform at home regularly to maintain the benefits of physiotherapy long term.


It’s important to note that each individual’s condition is unique, and the physiotherapy program will be tailored to their specific needs and capabilities. Physiotherapy is often combined with other treatment approaches, such as pain medications, weight management, and lifestyle modifications, for a comprehensive approach to managing knee osteoarthritis. If you have knee osteoarthritis, consult a physiotherapist or healthcare professional to create an appropriate and effective treatment plan for your specific situation.


If you need a Physio, our team is ready to help.

Book Me In NOW 

Call: T (02) 47519127







Plantar Fasciitis!

2023-06-25Physio Tips No Comments

Plantar Fasciitis!

What is it? How to fix it!

Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes and supports the arch of the foot, becomes irritated. Generally it starts gradually with the most common complaint being sharp heel pain upon waking and taking your first few steps in the morning.


Symptoms of plantar fasciitis!

PAIN: The most common symptom is sharp or stabbing pain in the heel, especially with the first steps in the morning or after periods of rest. The pain may also worsen after prolonged activity or standing.

FOOT STIFFNESS The foot may feel stiff, specially after periods of inactivity.

TENDERNESS: The bottom of the foot, particularly the inner side of the heel, may be tender to touch.

What causes Plantar Fasciitis!

  • Overuse or repetitive strain: Activities that involve prolonged standing, running, or jumping can put excessive stress on the plantar fascia, leading to inflammation.
  • Foot mechanics: Having flat feet, high arches, or an abnormal walking pattern can increase the strain on the plantar fascia.
  • Body Weight: Carrying extra weight puts more pressure on the feet and can contribute to the development of plantar fasciitis.
  • Improper footwear: Shoes with poor arch support, inadequate cushioning, or worn-out soles can strain the plantar fascia.

How to fix it!

  1. Rest and ice: Giving the foot sufficient rest and applying ice packs to the affected area can help reduce pain and inflammation in the short term.
  2. Stretching exercises: Performing specific stretching exercises for the calf muscles and plantar fascia can improve flexibility and relieve symptoms.
  3. Strengthening the plantar fascia: This provides the best long term solution for managing plantar fascia pain. 
  4. Orthotic devices: Wearing shoe inserts can provide additional arch support and cushioning, helping to alleviate discomfort in some cases but not ALL cases.
  5. Footwear modifications: Choosing correct footwear for your foot, activity levels and daily tasks is fundamental for improving your condition.
  6. Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation in the short term.

There is no quick fix for plantar fasciitis.

It takes considered approach, time and patient diligence with a rehab program.

It’s not uncommon for it to last 3-6 months, sometimes longer.

Consult a health professional for correct diagnosis and management.







If you need help with your plantar fascia pain: Reach out to The Physio Depot Springwood.

Email: info@thephysiodepot.com.au
T: (02) 4751 9127.
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