Healthfix North Sydney Physio’s Guide to Overcoming Shoulder Pain: Rotator Cuff Tendinopathy Rehabilitation

By Caitlan Skillicorn, Senior Physiotherapist Healthfix North Sydney

Rotator cuff tendinopathy is a common condition that affects many individuals, particularly those who engage in repetitive overhead activities or have previously suffered from a shoulder injury. Understanding how to effectively rehabilitation rotator cuff tendinopathy is crucial for regaining strength, mobility, and overall shoulder function. This blog serves to educate you on how you can best rehabilitate your shoulder with the help of our physiotherapists and exercise physiologists

What is your Rotator Cuff?

Your rotator cuff (RC) is a group of 4 muscles that surround your shoulder joint. These muscles include the supraspinatus, infraspinatus, subscapularis, and teres minor (see photo). They work together to keep the top of your arm bone firmly within the shallow socket of the shoulder (imagine beach ball on a dinner plate), providing stability as well as facilitating a wide range of movements in your shoulder.

What are the main causes of Rotator cuff tendinopathy?

RC tendinopathy occurs when the tendons of the RC muscles become inflamed or damaged. Several factors can contribute to the development of this condition, including:
  • Overuse: Repetitive overhead movements such as throwing, lifting or reaching can put excessive strain on the RC tendons, leading to inflammation and injury. Think of a time where you spent the whole day painting or gardening or got back into the gym and went too hard too soon.
  • Ageing: As we age, then tendons in our body become less flexible and are more prone to wear and tear. This is a natural degeneration process and becomes more common as we get older.
  • Poor Posture: Slouching or hunching forward can alter the mechanics of your shoulder joint, putting added stress on the RC tendons increasing the likelihood of injury
  • Trauma: A sudden impact to the shoulder joint such as a fall or direct blow, can cause damage to the RC tendons, increasing inflammation to the area increasing the chance of irritation.

What is the role of physiotherapy in RC tendinopathy rehabilitation?

Physiotherapy plays a crucial role in the rehabilitation of RC tendinopathy. Your physiotherapist will create a customised plan tailored to your specific needs, focusing on:
  • Manual therapy
    • Hands-on techniques such as massage and joint manipulation are used in the early stages to help alleviate pain, reduce inflammation, and improve tissue mobility. It is helpful to allow better movement within the shoulder for exercise but is a temporary solution that needs to be backed up with exercise.
  • Exercise Prescription
    • Targeted exercises are prescribed to strengthen the RC muscles, improve shoulder stability and restore range of motion. These exercises vary from based stretching to resistance training and functional movements, address imbalances and promoting proper shoulder mechanics
  • Education and ergonomics
    • Your physiotherapist should educate you on proper shoulder mechanics, posture and ergonomic principles to prevent any further injury and promote optimal healing. This may involve suggestions in changing workplace sets ups as well as guidance on safe lifting techniques.

How long does it take to recover from an RC tendinopathy?

The recovery timeline for RC injuries can vary depending on the severity of the condition as well as the individuals overall health and adherence to the rehabilitation program. Generally speaking mild cases may settle within a few weeks only requiring a few months of strengthening, however more chronic or severe cases may take several months of dedicated rehabilitation to achieve a successful outcome. It is essential you follow the recommendation of your physiotherapist to optimise your recovery outcomes.  

What are the stages of Rehabilitation?

  • Pain Management
    • The initial focus is on reducing your pain and inflammation through relative rest, manual therapy and pain medication as required. You will spend a good amount of time with your physio one on one here to ensure your symptoms settle before moving into too much exercise.
  • Restoration of Range of Motion
    • As pain subsides your movement through the shoulder should gradually improve, stretches and mobility exercises form the next part of your rehabilitation alongside your physiotherapist
  • Strength Building
    • Gradually as you become more mobile, strength becomes the next important thing to improve, here is where joining into our physio led restore classes will allow a more efficient rehabilitation, having access to this daily or as many times as recommended by your physio, your shoulder will be feeling back to normal very soon.
  • Functional Training
    • This part of the rehab is for those who are looking to return to some form of activity that requires more than then just general strength, in this phase your physiotherapist or exercise physiologist will individualise your exercises to prepare your shoulder for the sport specific or lifestyle movements that it will be required to complete
  • Prevention and maintenance
    • Once you are back to what you enjoy doing, the focus shifts to prevention through on-going exercises and lifestyle modifications. Our Exercise physiologist led Base classes are a great starting point to continue good quality movements in a safe environment to maintain all the hard work you’ve put into your shoulder rehabilitation.


Rehabilitation of RC tendinopathies require a comprehensive approach that addresses pain relief, restoration of mobility, strength building and functional improvement. Through physiotherapy interventions tailored to your individual needs, you can overcome the challenges and return to your desired level of activity and function.   If you are experiencing shoulder pain or suspect a RC tendinopathy, don’t hesitate to reach out to Healthfix for a thorough assessment and personalised treatment plan.

Discover Lifelong Strength with Healthfix

Healthfix extends a warm invitation to our North Sydney community for a unique event, “Strength for the Ages.” Whether you’re a longtime member or curious about the transformative health journey Healthfix offers, join us for an evening dedicated to exploring the power of strength training for a lifetime of wellness. Date: Wednesday, 1st May Time: 6 PM Location: Healthfix Physio & Rehab Gym, North Sydney

Expert-Led Workshop and Q&A

Engage with our expert panel including a Q&A session led by our founder Sean Cooney, Physiotherapist, with Maggie Sewell Dietitian, Jonathan Chellas Exercise Physiologist and Bladen Baird Personal Trainer. They’ll delve into topics such as:
  • Essential strength training techniques and their life-enhancing benefits
  • Nutritional advice for optimal muscle health
  • Strategies for integrating strength training without injury

A Gathering of Like-minded Individuals

This event is more than just an informational session; it’s a gateway to the Healthfix community. Come and see how our small group training can support your fitness aspirations within a supportive environment.

Invitation to Wellness

We’re thrilled to open our doors to individuals who are considering Healthfix as their partner in health. Reserve your spot for “Strength for the Ages” and discover how our tailored approach to fitness can benefit you.

Join Us

Don’t miss out on this opportunity to learn, grow, and strengthen not just your body, but also your understanding of what it takes to live your healthiest life. Whether you’re a long-time gym enthusiast or just starting, “Strength for the Ages” is your gateway to a more informed and empowered approach to wellness. Ready to redefine what strength means to you? Join us at Healthfix – your premier Rehab Gym in North Sydney – and let’s journey together towards a stronger, healthier you.

Meniscus Tears and How We Rehabilitate Them Using Physio

By Caitlan, Skillicorn, Senior Physiotherapist North Sydney   A meniscus tear can be a significant setback for those who live an active lifestyle. Whether it be due to a sudden twist during your social basketball competition midweek or a misstep during your Saturday park run, this injury can cause significant pain, swelling and limited mobility. However, with the right rehabilitation program, you can regain strength, mobility and function in your knee so you can resume your active lifestyle without missing a step. Before moving into the rehabilitation component, let’s first understand what the meniscus is and what it’s role in knee function. The meniscus is a C-shaped piece of cartridge located between the femur and tibia (as shown in the picture). It acts as a shock absorber, providing cushioning and stability to the knee joint during movement. A tear occurs most often due to a sudden forceful twisting motion or can be due to age-related changes. Once diagnosed, either through physical examination and/or imaging. Treatment approach is determined by the severity and location of the tear. More severe tear’s may require surgical intervention, however this is a discussion you would have with you physiotherapist.  

Rehabilitation phases

  Previously rehabilitation had been milestoned by date timelines, more recently rehabilitation protocols have become criteria driven, meaning that instead of waiting for a certain week to pass before you can progress, you can move into the next phase once you have hit the required clinically markers. Our class structure allows a smooth transition between the phases with appropriate intensities to facilitate a successful and long lasting outcome.  

Early Rehabilitation

  • The goals of this phase are to reduce pain and swelling, maintain range of motion and start to strengthen the surrounding muscles with activation and isometric based exercises
  • Through this phase, you will spend one on one time with your physiotherapist to ensure correct movements and reduce any aggravating factors.
  • Exiting this phase requires a reduction in swelling, restoration of full range of pain free knee flexion and extension as well as the ability to activate your quadricep muscle.

Mid-stage Rehabilitation

  • The goals of this phase are to build back your strength through the full range of motion, improve balance and proprioception, as well as beginning to rebuild your cardiovascular fitness though use of bikes, rowers, and swimming. Towards the end of this phase exercises will start to get to ready to return to running.
  • During this phase of rehabilitation, you will see your physiotherapist less one on one and engage more in a rehab group class setting. This provides you with a community of people like you, working together towards improving strength and fitness. We have found that these group classes produce better results than purely one on one care as you are able to increase session numbers to get the required load to build strength in a positive environment.
  • Exiting this phase requires an ability to jump and land with control, a return of quadricep, hamstring and calf strength to that of your non-injured leg as well as a complete reduction in swelling.

End-stage Rehabilitation

  • The goals of this final phase are to prepare you for what activities you are looking to return to, this phase is individualised depending on whether you want to return to tennis, running or just being able to play with the kids. Exercises will be sport-specific and functional to your goals.
  • Gradually we will introduce higher-intensity strength training exercises as well as agility-based drills and plyometrics to enhance dynamic stability.
  • Exiting this phase requires completion of all sport-specific testing to the required level for you as well as your confidence to return to the same level of activity as before.

Key Considerations

  Throughout the rehabilitation process, you must ensure you listen to what your body is telling you, it’s natural to want to get to the end as quick as you can but rushing rehabilitation can be detrimental and potentially further elongate your return. Rest and recovery are just as important as the exercises you complete in the gym. Make sure to be in constant communication with your physiotherapist to voice any concerns you may have, don’t push through pain and modify exercises as required.   By following the principles outlined in this guide and working closely with the team here at Healthfix, you will be able to return to the activities you enjoy and achieve long-lasting success.
Expert Physio & Group Fitness in North Sydney

From Injury to Performance: Healthfix’s Blend of Expert Physio and Group Fitness Innovation

At Healthfix, we’re changing the game in physiotherapy here in North Sydney. We combine the know-how of physiotherapy with  group classes to help you not just recover, but truly transform your health for the better. Our goal? To help you get healthy and stay that way.

A Special Mix of Personal Attention and Group Programs

At Healthfix, we’ve crafted a health journey that combines individual physiotherapy with the benefits of  and strength training and group programs. This approach ensures comprehensive support at every stage – from initial recovery in our Restore phase, strengthening in the Base phase, to peak achievement in the Perform phase. It’s all about providing the necessary care, exactly when you need it.

Transforming Health Beyond Recovery

Our group programs are designed to enhance one-on-one sessions, creating a seamless connection between your personalised health plan and the collective progress achievable through group engagement. This structure offers more frequent interactions with your health professionals, keeping your health journey focused and effectively guided.

The Impact of Increased Exercise

A significant advantage of our method is the augmented amount of exercise you engage in each week. Regularly incorporating physical activity into your daily routine leads to greater and more sustainable health improvements, enabling you to reach your objectives more swiftly.

Every Phase of Your Journey: Restore, Base, and Perform. Exercise at Your Level

From the nurturing beginnings of the Restore phase, through the foundational development in the Base phase, to the heights of the Perform phase, every step is thoughtfully designed.

Restore Phase: Laying the Groundwork for Recovery

The Restore phase is all about setting you on the path from injury or chronic pain towards healing, focusing on:
  • Customised Physiotherapy: Tailoring plans specifically to address your injuries or conditions.
  • Gradual Strengthening and Mobility Work: Aiming to rebuild your strength and flexibility at a pace that prevents further injury.
  • Supportive Group Environment: Small group settings foster a supportive atmosphere where progress is shared and celebrated.
  • Educational Empowerment: Providing knowledge about your condition and self-care strategies to aid your recovery.

Base Phase: Establishing Your Health’s Foundation

Transitioning to building a solid health foundation, the Base phase is where resilience and strength are developed, including:
  • Expert-Led Exercise Classes: Centred on enhancing core strength, cardiovascular health, and overall well-being, safely and efficiently.
  • Functional Fitness Focus: Concentrating on workouts that elevate your everyday life and overall quality of living.
  • Adaptive Programming: Customising exercises to accommodate diverse fitness levels, allowing everyone to advance at their own pace.
  • Community Motivation: The collective dynamic of the group encourages motivation and accountability, crucial for a durable health foundation.

Perform Phase: Surpassing Your Expectations

For those aiming to exceed their limits, the Perform phase challenges you to achieve top performance, featuring:
  • Advanced Training Strategies: Employing various training methods, including strength, conditioning, and functional movements, to enhance overall physical performance.
  • Targeted Goal Achievement: Whether aiming for sports performance, personal fitness milestones, or holistic health improvements, this phase is directed at realising these ambitions.
  • Dynamic Group Sessions: Engage in classes designed to maximise your potential and celebrate every milestone in an energising, supportive atmosphere.

Join Our Supportive Community

Choosing Healthfix isn’t just about selecting a gym; it’s about joining a community committed to supporting you through every step of your health journey. With our skilled team of physiotherapists, exercise physiologists, and personal trainers, alongside the collaborative energy of our group programs, we ensure your route to health is effective, focused, and fulfilling.
gym progress

A Guide to Understanding Your Progress in the Gym

At Healthfix, we understand that embarking on a fitness journey can sometimes be challenging, especially when results seem elusive. But fear not – progress is a process, and it follows a unique order. Today, we’re breaking down the sequence of results based on the insightful words of fitness expert John Romaniello so you can see progress in the gym.   

Strength Training: The Foundation of Progress 

The journey begins with strength training. As John Romaniello aptly puts it, “Strength is a skill.” Initially, your body learns to access its strength rather than increasing it outright. This is crucial in weight training, where you’re not only getting stronger but also honing your skill at lifting weights. It’s the foundational step, and every lifter experiences this phase.   

Performance: Unleashing Your Potential 

Once strength training is established, performance takes the spotlight. Your strength endurance, aerobic and anaerobic capacities, and coordination all come into play. Exposure to stress and consistent training enhances your body’s adaptability. Think of it as unlocking new levels of your own potential.   

Fat Loss Progress: The Visible Impact 

As your body adapts to stress, the next natural step is fat loss progress. While some initial fat loss occurs early on, the significant strides happen around 2-3 weeks into your program. Increased intensity and heavier weights contribute to a higher caloric expenditure. Day 25 will see much more fat loss progress than Day 1.   

Muscle Gain Tips: The Culmination of Effort 

Finally, we arrive at muscle gain. Hypertrophy, the process of muscle growth, is a meticulous journey. It demands specified training, higher training volume, and a dedicated nutritional program. Understandably, it takes time, but the results are worth the wait.   

What Does This Mean for You? 

If you’re just starting or feeling frustrated by slow progress, remember: Results REALLY Happen – In Order. Celebrate each phase, knowing that every step forward is a step closer to your goals. Be patient, stay consistent, and trust the process.    Your journey is unique, and at Healthfix, we’re here to guide and support you at every stage so that you see progress in the gym and in your every day life. Ready to take the next step? Let’s embark on this transformative journey together! 
new year challenge

Join our New Year Challenge!

Are you ready to embark on a transformative journey to a healthier, stronger, and revitalised version of yourself? Healthfix is delighted to introduce the New Year Challenge, our 8-Week Reboot.

The Reboot is a powerful program designed to cater to diverse health needs and transform your fitness in 2024 starting 5th February. So what do you get as part of the Reboot Challenge?   Diverse Class Styles  
  • Restore (Physio Rehab) Classes:
    • For those in the restore phase, our physio-led classes provide a supportive environment for rehabilitation. Tailored exercises and careful guidance ensure a safe and effective recovery.
  • Base (Exercise Physiology) Classes:
    • Participants working on building a strong fitness foundation will benefit from our exercise physiology classes. These sessions focus on personalised programs that lay the groundwork for enduring health.
  • Perform (Personal Training) Classes:
    • Individuals in the perform phase, aspiring for peak performance, will thrive in our personal training classes. Expert trainers will push your limits and help you achieve your fitness goals.
    Specialist Therapists  
  • Physiotherapists
    • Our Physiotherapists specialise in musculoskeletal health. They play a crucial role in our restore classes, ensuring participants recover safely and effectively.
  • Exercise Physiologists
    • Our Exercise Physiologists are dedicated to optimising your base fitness. They work closely with participants in the base classes, tailoring programs to individual needs and goals.
  • Personal Trainers
    • Our Personal Trainers bring expertise to the perform phase. They design challenging yet achievable workouts that push you towards your peak fitness potential.
  Check out more about our trainers on our Integrated Team page.    

And there’s more…

  • Expert-Designed Programs
    • Each program is carefully crafted to ensure safety and effectiveness, allowing you to progress at your own pace. Whether you’re recovering from an injury, focusing on foundational fitness, or aiming for peak performance, the Reboot Challenge is crafted to meet you where you are.
  • Realignment Support
    • The Reboot Challenge isn’t just about workouts. It’s about establishing habits that will set you up for success, with guidance from our skilled therapists.
  • Community Connection:
    • Join a supportive and connected community of individuals committed to achieving their health and fitness goals.

How to Get Involved

  • New Clients: Drop in and see us at 53 Walker Street, North Sydney, or give us a call on 02 8065 0446 or email us at We’d love to help you start your fitness journey for 2024, so get in touch for all the details of this limited time offer, starting 5th February for 8 weeks.
  • Existing Clients: Next time you are in the gym sign up at Reception, with your Healthfix trainer or therapist, or using one of the many sign-up sheets on the notice boards. There are prizes to be had for those attending the most classes during the 8 week period starting 5th February so don’t delay in signing up!

Don’t Let Anything Hold You Back

Healthfix understands that injuries or health concerns can be barriers to fitness. Our diverse team of therapists and trainers are here to guide you through the challenge, adapting workouts to suit your needs and ensure a positive and empowering experience.    

Ready to Reboot?

If you are excited about the prospect of realigning your health and fitness goals in 2024 then join us for the 8-Week Reboot Challenge, starting on February 5th, where diversity meets inclusivity, and let’s make this year your healthiest yet!
Christmas exercise survival guide

Deck the Halls with Healthy Habits: Healthfix’s Exercise Survival Guide

The holiday season is upon us, and amidst the festive cheer and indulgent treats, maintaining your fitness routine can be a challenge. At Healthfix, we’re here to make sure you not only survive but thrive during the holidays with our Exercise Survival Guide, offering top tips to help you stay on track with your exercise goals this Christmas! Also, be sure to make note of our special Christmas Group Class Timetable, packed with energising sessions to keep you active and engaged.


Healthfix Exercise Survival Guide for a Healthy Holiday Season


1. Prioritise Consistency Over Intensity:

With a busy holiday schedule, it’s okay to adjust the intensity of your workouts. Focus on maintaining consistency instead. Short, effective workouts can be just as beneficial as longer sessions, especially during the hustle and bustle of the season.    

2. Schedule Your Workouts:

Mark your exercise sessions in your calendar just like you would any other holiday event. Setting aside dedicated time for fitness helps ensure that it doesn’t get lost in the holiday shuffle.    

3. Make it a Family Affair:

Family time during the holidays is precious, so why not make it active? Plan outdoor activities like walks, hikes, or even a friendly game of touch football. It’s a wonderful way to bond, burn calories, and create lasting memories.    

4. Indulge Smartly:

Enjoying festive treats is part of the holiday joy, but moderation is key. Treat yourself without guilt, and balance indulgences with nutrient-rich meals. Balance is the key to guilt-free enjoyment!   This holiday season, let Healthfix be your health and fitness companion, guiding you through a season of joy and well-being. Check out our Christmas Group Class Timetable and embrace the gift of health by joining one of our classes.         We will resume our standard timetable from 2nd January 2024.   We hope that with our Christmas Exercise Survival Guide full of tips and a dash of festive fitness, you’ll not only survive the holidays but step into the new year feeling stronger, happier, and healthier.   Wishing you a fit and festive holiday season!
Strength Unleashed: Strength Training in 2024

Strength Unleashed: Strength Training in 2024

In the ever-evolving landscape of health and fitness down under, one trend is poised to dominate in 2024 like never before – the explosive surge in strength training. Over the past decade, it’s quietly been transforming lives, and now, it’s set to take centre stage in Australia with a significant spike in popularity.  

The Shift in Focus

Gone are the days when fitness enthusiasts solely pursued physical transformations. Today, a holistic approach to health is taking the spotlight in Australia, and strength training is at the forefront.  

Unveiling the Benefits for Aussies

Strength training is not just about sculpting a chiselled physique; it’s a holistic wellness journey, especially tailored for Aussies. Here’s a glimpse into the multifaceted benefits that are propelling this fitness revolution for Australians:  

Bone Density Boost

In a country where maintaining bone health is crucial, strength training becomes a powerful ally in the fight against osteoporosis. Aussies engaging in weight-bearing exercises stimulate the production of bone tissue, enhancing bone density and fortifying the skeletal system.  

Cardiovascular Health

It’s not just about lifting weights; it’s about lifting the heart rate. Strength training has been proven to contribute to improved cardiovascular health, reducing the risk of heart disease and promoting overall well-being among Australians.  

Quality Sleep Enhancement

Aussies too can benefit from the connection between strength training and better sleep. Regular strength workouts have been linked to improved sleep quality, ensuring that bodies and minds down under reap the rewards of a restful night.  

Mental Wellbeing Support

Physical strength begets mental strength. The endorphin release during strength training sessions acts as a natural mood enhancer, combating stress and anxiety among Australians. The gym becomes not just a place for physical gains but a sanctuary for mental rejuvenation.  

Muscle Empowerment

At the core of strength training is muscle enhancement. As Australians challenge their bodies with resistance, muscles respond by growing stronger and more resilient. This not only contributes to a toned physique but also empowers Australians to tackle everyday challenges with newfound vigour.  

In 2024, the fitness landscape in Australia is witnessing a seismic shift, with strength training leading the way. With a significant spike in popularity, it’s not merely a trend; it’s a lifestyle choice rooted in the pursuit of holistic health. As the benefits continue to unfold for Aussies, more individuals are discovering that the gym is not just a space for physical transformation but a sanctuary for overall well-being. Get ready to embrace the power surge – 2024 is the year of strength, resilience, and transformative health in Australia.

  Written by Bladen Baird.
ankle injury

Stronger Ankles: Navigating the Road to Recovery from Ankle Injury

Welcome to the first instalment of our blog series on injury prevention and recovery at HealthFix. In this blog, we’ll focus on a critical aspect of your well-being: ankle health. Whether you’re an athlete aiming for peak performance or someone seeking to regain function, understanding the significance of ankle health and the role of comprehensive rehabilitation is paramount. Ankles are one of the most poorly rehabbed joints in the body, with chronic ankle instability a common occurrence after an ankle injury, so knowing how best to take care of your ankle and how best to recover from an injury is super important.


The Ankle’s Vital Role

The ankle is a remarkable joint responsible for bearing weight, ensuring stability, and facilitating movement. However, it’s also prone to various injuries, with lateral ankle sprains being a common occurrence.


Chronic Ankle Instability: An Ongoing Challenge

Ankle injuries are, unfortunately, a common occurrence, and they often have long-lasting implications for those who experience them. One of the most persistent and challenging issues that can arise from an ankle injury is chronic ankle instability. This condition can be particularly frustrating and debilitating, and it frequently stems from incomplete or inadequate rehabilitation following the initial injury. Understanding chronic ankle instability and its impact on daily life and physical activities is crucial for anyone who has experienced or is currently dealing with this condition.

The Impact on Daily Life

The repercussions of chronic ankle instability can extend far beyond the physical realm. For those affected, it can significantly impact their daily lives. Simple tasks such as walking, climbing stairs, or standing for extended periods may become challenging. The fear of the ankle giving way can also lead to a decrease in confidence and an increased risk of falls. This can limit one’s independence and overall quality of life.

Participation in Physical Activities

In addition to daily life, chronic ankle instability can hinder an individual’s ability to engage in physical activities. This is particularly frustrating for those who lead an active lifestyle or participate in sports and recreational activities. The recurring pain and instability can lead to a reluctance to participate, fear of re-injury, and a decline in overall fitness.

Moreover, without proper treatment and rehabilitation, chronic ankle instability can set the stage for further injuries. As the ankle struggles to support the body’s weight and maintain balance, the risk of sustaining new injuries to the ankle or other parts of the body, such as the knee or hip, increases.

The Importance of Rehabilitation

Understanding the long-term consequences of chronic ankle instability underscores the importance of comprehensive rehabilitation after an ankle injury. Incomplete rehabilitation is a significant risk factor for this condition. Adequate rehabilitation not only facilitates the healing process but also strengthens the ankle, improving its ability to withstand future stresses. A skilled physiotherapy team can create a tailored rehabilitation program to address each patient’s unique needs, ensuring a more complete and robust recovery.


Comprehensive Rehabilitation at HealthFix

At HealthFix, we are committed to empowering individuals to overcome ankle injuries and regain strength and confidence to return to sport or even just to be able to enjoy whatever life brings. Our approach to ankle rehabilitation is not just about healing; it’s about preventing future injuries.


What can you expect?

Initial Evaluation: The rehabilitation process begins with a thorough evaluation by a physiotherapist. They will assess the extent of the instability, any associated pain or discomfort, and the range of motion in the ankle.

Individualised Exercise Regimen: Based on the evaluation, a customised exercise regimen is created to address the specific weaknesses and imbalances contributing to ankle instability. This program often includes exercises to strengthen the muscles around the ankle and improve balance and proprioception. Common exercises may include:

  • Strengthening Exercises: These exercises target the muscles in the lower leg, such as the calf muscles and the muscles on the front of the shin. They may include calf raises, resistance band exercises, and exercises that involve ankle movements.

  • Balance and Proprioception Training: Balance exercises, such as single-leg stands and wobble board exercises, are crucial for improving the body’s awareness of its position in space and enhancing stability.

  • Range of Motion Exercises: Gentle stretching and range of motion exercises help improve the flexibility of the ankle joint. This is important for preventing stiffness and maintaining proper function.

  • Functional Training: Rehabilitation will include functional exercises that mimic activities the individual encounters in daily life or sports. This might involve walking, jogging, jumping, and pivoting exercises to simulate real-life situations.

Manual Therapy: In some cases, a physiotherapist may use manual therapy techniques, such as joint mobilisation or soft tissue massage, to alleviate pain, improve range of motion, and restore normal joint mechanics.

Patient Education: An important aspect of rehabilitation is educating the patient about their condition, proper footwear, and strategies to prevent re-injury. This includes guidance on when and how to return to sports or other physical activities safely.

Progressive Overload: The rehabilitation program should be progressive, gradually increasing the intensity of exercises and challenges as the patient’s strength and stability improve.

Monitoring and Adjustments: Regular follow-up appointments to monitor progress and make adjustments to the rehabilitation program as needed.

Functional Testing: Functional tests will be conducted to assess the individual’s readiness to return to their desired activities or sports safely.

Expert Leadership

Our programs are led by Titled Sport and Exercise Physiotherapists Caitlan and Sean.

Sean also serves as the NSW Institute of Sport’s Performance Health Manager, and brings a wealth of experience and expertise to our team.

Caitlan is the Head Physio and Strength and Conditioning Coach for an A League Women’s Football team and knows how to get you back efficiently.

Your Partner in Rehabilitation

Just as in our previous blog, HealthFix remains your partner in the pursuit of wellness. We’ve developed fixed-price rehabilitation programs that are carried out in our high-performance facility by our esteemed multi-disciplinary team.


A High-Performance Environment

Our facility mirrors a high-performance environment, equipped with a skilled integrated team and a cutting-edge gym. We provide you with the tools, guidance, and support needed to navigate the path to recovery successfully.

Commitment to Positive Outcomes

Our rehabilitation programs are designed with the sole purpose of achieving positive outcomes for you. We understand that injury management is not just about healing; it’s about ensuring your safe return to all activities.


Ankle injuries can present significant challenges, but with the right approach to rehabilitation and the support of the HealthFix team, you can emerge stronger than ever. Stay tuned for more blogs in our series, where we’ll delve into other common injuries and their paths to recovery. Together, we’ll work towards a pain-free and confident return to the activities you love.

Physiotherapy for Back Pain

Why We Support Choosing Physiotherapy First for Acute Low Back Pain at Healthfix

By Caitlan Skillicorn, Senior Physiotherapist on behalf of the Healthfix Physiotherapy team

Hello, Healthfix Community!

At Healthfix, we’re committed to your well-being and providing the best care possible. Today, we want to share our perspective on a recent study that’s been making waves in the world of healthcare. It’s a study conducted at the University of Pittsburgh, and it highlights something that resonates deeply with our approach to physiotherapy and holistic care here at Healthfix.

The Study in Question

The study we’re talking about reveals a simple yet powerful idea: when it comes to acute low back pain, your initial choice of care matters. The research, published in the journal Physical Therapy, suggests that those who begin their journey with physiotherapy tend to experience shorter episodes of pain and spend less on healthcare in the long run.

Why Does This Matter to Us?

As physiotherapists at Healthfix, we’ve always believed in the transformative power of early intervention and a holistic approach to managing low back pain. This study supports our stance and offers validation to what we’ve seen in our practice every day.

Local Relevance

Now, you might be thinking, “But this study was conducted in the United States. How does it relate to my experience here in Australia?” Great question! While the study originates from across the ocean, the principles it highlights are remarkably relevant to our healthcare landscape.

Understanding the Findings

Let’s break down some of the key findings and why they matter to you as someone dealing with acute low back pain:

  1. Time to Pain Relief: The study showed that those who initially sought care from physiotherapists experienced faster relief compared to those who went down other paths (GP, Hospital or medication). This aligns perfectly with our belief that early intervention can make a significant difference in your pain journey.
  1. Cost of Care: Choosing physiotherapy care as your first step resulted in lower healthcare costs. Who doesn’t appreciate saving money while getting the best care possible?
  1. High-Cost Interventions: The study also found that those who started with physiotherapy were less likely to receive high-cost procedures. This means a potentially smoother, more cost-effective healing process as well as being more likely to avoid a surgical intervention.
  1. Opioid Prescriptions: Here’s something we’re all too familiar with in Australia—the concerns around opioid usage. The study highlights that choosing physiotherapy can reduce the need for opioids, aligning with our commitment to safer, non-pharmacological approaches to pain management.

Our Commitment to You

At Healthfix, we’re more than just physiotherapists. We’re your partners in your journey toward wellness. We’re passionate about providing not only the best care but also a holistic experience that addresses the root causes of your pain.

We understand that the traditional approach to managing low back pain may not always be the most effective or cost-efficient. That’s why we’re excited about this study—it supports our belief that early intervention with physiotherapy can lead to better outcomes for you.

What We Offer

Beyond physiotherapy, we’re here to provide a comprehensive approach to your well-being. Our services extend to health coaching, dietetics, pain psychology and exercise. We’re dedicated to ensuring that you receive the most suitable and effective care reducing the chance of needing surgical interventions, injections, or opioids.

Join Us in Shaping a Better Path

We invite you to join us in reshaping the way we think about managing acute low back pain. Let’s ask the important questions:

Why shouldn’t physiotherapists be the primary musculoskeletal providers?

How can we better integrate physiotherapy into emergency departments and primary care?

By choosing physiotherapy as your first step in your low back pain journey, you’re not only helping yourself but also contributing to a shift in healthcare that prioritises holistic wellness.


At Healthfix, we support the idea that your first choice in healthcare matters, and we’re here to provide you with the best possible care. Whether you’re already a part of our community or considering us for your healthcare needs, know that we’re here to support you on your path to wellness.

Have questions or need guidance on managing your low back pain? Reach out to us today, and one of our expert physiotherapy team members will provide the answers and support you need. We’re here to help you on your journey to a more comfortable, healthier life.
  Reference UPMC. (2023, September 26). Managing Low Back Pain. UPMC HealthBeat.