5 Simple Exercises to Improve Your Trail Running

Do want to improve your trail running? Our resident Exercise Physiologist, Tim, takes you through 5 simple exercises and strategies to get you performing your best when conquering the trails.  

Triple Flexion 

Learn and become strong in a position of triple flexion through ankle, knee and hip (this is when your hip is up, knee is bent and your toes are facing up). This will help with stepping and running up inclines and improve, stretching and joint mobility. A great example is a step with high knee. This with help with improving your ability with running up inclines as the picture depicts. 

Triple Extension 

Learn and become strong in a position of triple extension through ankle, knee and hip (this is the typical ‘sprinters’ position where the leg is behind the body, the knee is straight and you’re up on the balls of your feet). This will help with powerful, more efficient running stride. This should be trained with both legs together like a squat to calf raise and single leg variations like a single leg hop.  

Ankle Stability 

Practice rolling your ankle. Yep, challenging your ankle movement, balance and stability as much as possible helps to improve your awareness and ankle robustness. This is called ‘proprioception’ and is absolutely imperative to do for reducing the risk of ankle injuries. Let’s face it, during a trail your ankle will roll a lot, now I’m not talking about rolling your ankle to the put you do an injury, but it will be wobbling around your shoe, sliding over loose gravel, twisting and turning and holding on to rock edges and maybe even having to stabilize and grip into soft sand. Hence, the need to get the muscles and joint receptors ready for this. Practice balancing on single leg, tandem walking, beam walking and use exercise to facilitate unstable surfaces such as foam mat or bosu ball. 

Master your Gait 

Can you mid foot strike? How about heel strike? Can you lengthen or shorten your stride and adjust accordingly to fast open flat track, rock gardens, undulating inclines, slippery surfaces, sharp declines, corners and everything in-between. This is a major point of difference compared to traditional road running were you quickly gain a good stride and try to maintain it; whereas off the beaten track your gait constantly changes. Practice difference running patterns at 6-12% incline on a treadmill and also sense how your stride becomes quicker when tackling tricky declines. 

Light, Vision & Depth perception

As we know there are vast differences between road running and trails one of these is the terrain but also light. Yep bright light from the sun or poor light from an afternoon or night run. The changes in light can affect our vision and is a very common occurrence in trail running; to do part of the track in deep covered forestry than immediately do some open track with the sun beaming down several times through the run. Therefore, your eyes need to constantly adjust to light sources. We also need to have adequate depth perception to be able to step, jump, run and balance along the trial without falling or tripping. A classic example is someone who wants to gain some momentum running down a rocky slope at speed, stepping and jumping from one rock to another. We need very sensitive depth perception as to judge and determine how far away the rock is away from our foot. I am sure we have all been there where we didn’t judge it that well and slipped, fell or got jolted back. We can practice all of this by setting up an obstacle course with balance equipment, practice hitting tricky terrain, completing a few evening runs or night runs with head torch and practice running in and out of darker areas to get your eyes used to adjusting. 

Written by Exercise Physiologist Tim

The Dancer’s Hip

A dancer’s hip is required to go through extreme ranges of motion. In order to achieve this, the hip must have adequate strength and control to allow these positions without discomfort or injury. Furthermore, these positions are expected from a very young age before the dancer is developmentally mature. Without the sufficient control around the hip joint, a young dancer is more at risk of injury later in life.

Here are some commonly seen hip injuries:

  1. Snapping Hip

This condition is very commonly seen in dancers and is often caused by tightness in the gluteal (bottom) muscles. Dancers often describe it as a moving or popping sensation in the hip. However, this sensation is in fact one of the hip tendons shifting over the joint. In the early stages it is usually described as more irritating than painful however, if left untreated, it may become sore. Risk factors for developing this injury include reduced turnout, decreased single leg balance and decreased core or pelvic control.

  • Anterior Impingement

The sustained and frequent extreme hip positions required in dance can lead to a compression within the hip joint. This is known as anterior hip impingement and is usually described as a sharp pain at the front of the hip. If left untreated, the inflammation around the hip joint worsens which leads to a further increase in pain. Risk factors for developing anterior hip impingement include decreased stability around the hip and a lack of control of leg movements.

  • Bursitis

Bursitis is a very common hip condition seen in our clinic. The bursa are small fluid filled sacks which reduce friction between tendons and the joints all over the body. Poor strength, control or biomechanics around a joint can lead to an “overload” of the bursa, causing it to inflame and become painful. With hip bursitis, dancers often describe a pain on the outside aspect of the hip. It is really important to address standing and dancing postures in order to reduce strain on the bursa.

Incorrect posture
Correct posture

As always, prevention is better than cure. If you feel like you may be developing one of the above hip conditions, give Physionorth a call on 4724 0768.

The best office stretches!

There is an increasing proportion of the population that find themselves in a predominantly sedentary job position which can involve many hours spent sitting an office desk. Our bodies are designed for movement and inactivity due to prolonged sitting can bring about a myriad of postural related pains.

Of course, we can all improve our posture and decrease our chance of postural related pain by ensuring we sit correctly in our chair. Simple changes such as making sure our hips are positioned all the way back into the chair and sitting upright with a lengthened spine can make a large impact.

Office workers don’t have the opportunity to move around during the day, and often their complaints of pain are associated with tight muscles or joint stiffness. To combat this issue, here are 3 simple stretches that you can do right in your office chair:

Trunk rotation

  • Keep your feet on the ground and place an even amount of weight through both sides of the buttock
  • Twist your upper body to one side
  • Feel the twist occurring at your spine and not just your shoulders moving
  • You can use the hand on the side you are rotating towards to hold the back of the chair for an increase in the stretch
  • Hold for 30 seconds
  • Perform the same on the other side
  • This is a great stretch for someone who complains of stiffness in the mid back

Knee to chest stretch

  • Make sure you have moved your office chair out from underneath your desk so that you will have enough room to lift your knee up
  • Hug both hands around the back of one thigh and pull it as close towards your chest as it will allow
  • Hold this position for 30 seconds
  • You may feel a stretch into your bottom
  • Remember to perform the same on the other side
  • This is a great stretch for someone who complains of tightness in the buttock or low back

Side bend neck stretch

    • Place your right hand underneath the right side of your buttock
    • Relax your shoulders
    • Tilt your head to the left so that the left ear moves down towards the left shoulder
    • Feel a stretch along the right side of your neck
    • Hold for 30 seconds
    • Remember to perform the same on the other side
  • This is an effective stretch for someone who complains of tightness over the back and sides of their neck

If you experience any ongoing pain or discomfort from prolonged sitting please seek the assistance of one of our experienced and qualified physiotherapist’s at Physionorth who can tailor individual treatment regimes and exercise programs to suit you.

Call our friendly team on 4724 0768 for appointment bookings if discomfort persists!

How to camp injury & pain free this Easter break!

So.. it’s that time of year again! Easter is just around the corner and the tents and camping gear are getting unpacked and dusted off, prepped for their annual use!  So here are just a few things to keep in mind to make sure that you can enjoy a camping trip that’s injury free and as pain-free, as possible, and also, that you don’t end up too stiff and sore when you get home from your relaxing escape!


  • Don’t forget to take your own pillow so that you can maintain good neck support despite your otherwise potentially nonoptimal sleeping set up
  • If possible, take an extra pillow to either place under your knees if you are a back sleeper, or between your legs / in front of you to wrap your arm around if you are a side sleeper – this will greatly improve your sleeping position on a potentially minimal support sleeping surface
  • A great way to add some extra support and cushioning to a camping mattress that may either too thin, or lacking some integrity (we all know the feeling of waking up in the hollows formed by a slow air leak! ) is to use a mattress topper or protector if you have one – simply fit it to your air/foam mattress for a more comfortable and supported sleep! Especially for those with sore and stiff low backs, shoulders and hips.

Setting Up

  • Remember your safe lifting and manual handling techniques when setting up your campsite! The last thing you want to do is injure yourself at the start of your trip and spend the rest of the time recovering! So remember:
  • Use your legs to lift, not your back;
  • Avoid lifting or loading in awkward positions or when you are twisted or rotated;
  • Avoid bending and twisting at the same time especially when lifting a heavy item (e.g. eskies), and always keep the load close to your body; use two people to lift these heavier items if needed;
  • Avoid loading or working in over-stretched or over-reaching positions (e.g. when tying off ropes or setting up poles)

Continue reading

Running- The Perfect Form (From Head to Toe)!

Running better, from head to toe.

Whether you are in training for the upcoming local running and triathlon festivals, or simply just love to run, the following tips will be worthwhile reading.  If you’re anything like me, you have probably opened your computer a few days after a race, only to be in absolute denial and shock to see the struggling ostrich pottering along is in fact you. Yep, the bib numbers don’t lie.  

The struggle is real—and not just superficial. There are a few easy things you can practice to improve your form, helping you get faster and more efficient as well as prevent injury.

Instead of focusing on the overwhelming technicalities of running, stick to these simple, easy-to-implement, and actionable running tricks. Let’s break it down:

Head: Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don’t allow your chin to jut out.

Shoulders: For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don’t let them creep up toward your ears. If they do, shake them out to release the tension.

Arms:  Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms.  Many runners have a lot of side-to-side action, most often in the arms which can be inefficient and exhausting. Picture your body split down the middle. The movements of each side shouldn’t cross the middle line.

Torso: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips: Your hips are your centre of gravity, so they’re important for good running posture. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment, pointing you straight ahead. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/stride: When you see distance runners in their zone, you can usually tell if they run a lot of k’s. That intuition comes not from visual cues like skimpy split shorts or compression gear, but something much simpler that most long distance runners share—shorter, quicker strides. Many new runners tend to over-stride and reach out with their foot to take a longer stride which sends far too much impact through the leg. However, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet: To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly (landing between your heel and midfoot) then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet. A slight forward lean from the ankles happens naturally without even trying. So don’t consciously try to lean forward. Instead, focus on running tall with a straight, erect posture.

Cadence: Cadence is the number of steps you take per minute. An average cadence of at least 170 for easy runs means you’ll reduce impact forces on your legs, cut your injury risk, and even improve your running efficiency. How? With a shorter, faster stride, you’re “bounding” less and not introducing the stress that accompanies longer, more impactful strides. In other words, you’ll get hurt less often and probably get faster. Focus on these fundamentals and you’ll reap the rewards: fewer injuries, more enjoyable runs, and maybe even some new personal bests.

Sometimes no matter how hard you try to run tall or how short and quick your strides are, something is still not right- and that runners knee just won’t budge. If this sounds like you, follow these 3 simple stretches and exercises to find the missing puzzle piece.

Kneeling hip flexor stretch:

  1. Keep your spine and pelvis neutral thoughout the stretch
  2. Squeeze your gluteal muscles of your back leg and move forward from your hips

Hamstring stretch

  1. Keep your pelvis squared off and tilt forward from your hips

Gastrocs (calf) stretch:

  1. Move forward as far as you comfortably can

Strengthening exercises for injury prevention


  1. Gently cpontract your pelvic floor, then contract your transverse abdominus
  2. Keep your feet straight ahead and your patella in line with your second toe
  3. Maintain your neutral spine throughout the movement
  4. Return to the start position
  5. Your knee will never pass in front of your toes

Single leg bridge:

  1. Set feet hip width apart on the floor, then lift one foot off. Engage core throughout.
  2. Press into half bridge using gluteals of thr grounded hip. Be aware to maintain square alignment of thigh and pelvis throughout.

Single leg squat:

  1. Gently contract your pelvic floor then contract your transverse abdominus
  2. Keep your foot straight ahead and your patella in line with your second toe
  3. Keep your chest upright and remain tall through your spine
  4. Return to the start position

Complete 3 sets of 15 reps for all exercises

Still in doubt about whether you’re “doing this right?” Seek the help of one of our experienced physiotherapist for advice on how you can perform your best running yet.

Brianna Morgan


Experiencing pain from netball?

As the number one sport for females in Australia, netball is a fast paced game that is great for teamwork, fitness and friendship.

Unfortunately, sometimes playing netball comes with the risk of injuries. The three main reasons you might be experiencing pain are:


2.Underlying muscle weakness or imbalance

3.Incorrect technique

Let’s discuss how these injuries can come about and what we can do to fix them.


Traumatic or ‘acute’ injuries are sometimes unpreventable, especially during collisions with other players or when your landing is disturbed.

It’s important to know what to do initially if you become injured during a game. The RICE principle is any easy way to remember the best steps to take to ease inflammation from an acute injury.

  • est
  •  I  ce
  • C ompression
  • E  levation

Follow the steps of RICE and book an appointment with a physiotherapist. We will be able to assess your injury, gauge the extent of damage and give you the best treatment, advice and rehabilitation program to get you back on the court as soon as possible! If you don’t rehab injuries properly (even if they seem minor), this may make you vulnerable to doing the same thing in the future. This is especially the case with ankle sprains, if rehabilitation is not completed after the first incident, instability may remain, and the athlete is much more likely sprain the same ankle again.

Underlying Muscle Weakness or Imbalance

Another common reason that you might be experiencing pain from playing netball is that some muscles are not working hard enough or are working too hard. If your muscles aren’t coordinating properly, they pull differently on your joints which can put them in non-optimal positions while you are playing. This decreased control of your joints may increase the impact on your joints and cause pain.

If this is the cause of your pain, you are more likely to be experiencing symptoms whilst playing or after the game. You may find that your pain settles significantly with rest from playing and training.  A physiotherapist will be able to do an assessment to determine how your muscles are working and provide exercises to strengthen or retrain as needed. Even niggly pain is worth getting fixed, you will be able to focus on the game and enjoy it so much more!

Incorrect Technique

Netball is a fast paced game, played on a hard surface, with lots of abrupt stopping, starting, and changing direction. If these movements are carried out often but with non-optimal technique, this can also overload the joints, put them in high risk positions and consequently cause injuries.

Incorrect technique is commonly paired with a degree of muscle imbalance and is also a cause of more ‘niggly’ pain whilst playing or lingering after the game. Again, you may find that symptoms correlate to when you are playing or training and settle down with rest. Training your brain and muscles to land, decelerate and change direction correctly will not only strengthen muscles and improve control but greatly decrease your risk of injury. If you’re interested in making sure that your technique isn’t putting you at risk, or causing your pain, come in and see us. It’s always better to prevent!

Our resident netball expert Caitlin is an accredited Netball Australia Endorsed Provider and will be able to sort out all your Netball related problems. To book an appointment, give us a call on 4724 0768 or book online at www.physionorth.com.au.

6 tips to Eliminate Headaches!

Most of us will experience a headache at some point in our life. For some, it is a rare event that lasts only momentarily. For others, it can be a regular occurrence that can affect day-to-day function and quality of life.

Headaches can reduce your ability to concentrate, work and do the things you love to do.

To read more about the causes of headaches pop over to our earlier blog: Headaches…can be a pain in the neck!

So how can you prevent headaches in the first place???
1. Strengthen your back muscles!

Prolonged sitting (usually at a computer), with poor posture (rounded shoulders, forward poking head, slumped lower back) is the most common cause of headaches. Your back muscles get fatigued from sitting for long periods causing you to slump forward. Strengthening the muscles in your upper back will help prevent this.

 An easy exercise to incorporate into your day to day routine is a row with a band.
To do this exercise, pop an elastic band around a pole at about chest height. Stand tall and hold onto the ends, then pull the band in towards your chest, squeezing your shoulder blades towards each other. Make sure your shoulders are relaxed down as you do this movement and if your neck is relaxed.

2. Wear a posture brace

If you have to sit for long periods, a posture brace is a great way to assist you, to keep your back and neck in a good position.

At Physionorth we love the Posture Medic braces because they are slim line and comfortable. Pop into the clinic if you’d like to give one a try!

3. Maintain good neck strength

Many people lack strength in little muscles in their upper neck called the deep neck flexors (DNF). These little guys keep your head in a nice upright position and prevent that poked chin posture that commonly causes headaches.

A nice way to strengthen the DNF’s is to pop onto your hands and knees, (ensuring your back is in a nice neutral position with a small curve in the low back). Then imagine your spine is a string and someone is pulling the string  from the base of your skull, in a horizontal direction. At the same time tuck your chin in slightly. Maintain this position and slowly rotate your head from side to side 10 times. If you find this position too difficult, you can also perform this exercise by sitting down and leaning forwards, placing your elbows on a desk (then following the above instructions).

4. Maintain your upper back movement!

There are quite a few muscles that connect your upper back to your neck. If these muscles get tight, they pull on the neck and can cause headaches. To prevent this happening make sure you keep your upper back nice a loose!


Start sitting nice and tall in your chair, then rotate around to one side as far as you can, using the back of the chair to twist you a little further. Stop when you feel a nice stretch in your upper back. Slowly return to face the front, then repeat to the other side.

5. Stretch your neck!

Likewise, if your neck muscles are tight, it will compress your neck vertebrae and has the potential to cause headaches.


One of my favorite stretchs for the neck is the levator scapulae stretch. To perform this stretch place one hand behind your back then turn your head so you’re looking into your opposite arm pit. Hold onto the top of your head and gently press downwards if you want a more intense stretch.

6. Move!

Walking, running, yoga, and pilates are all great ways to improve mobility and prevent neck pain and headaches. So find a form of exercise that you love (and will stick to), and get moving!

7. Fidgit!

At the end of the day our bodies weren’t designed to sit in one position for long periods of time. Studies have shown that people who fidget during the day suffer from less neck and lower back pain, than those that don’t fidget!  It’s also a great idea to get up and walk away from your desk as much as possible. Do take regular breaks to stretch and unwind!

I hope you found my quick guide to headache prevention helpful. Please remember:

Headaches should not be accepted as part of normal everyday life!

If you’re suffering from headaches and can’t relieve them yourself, please call to speak to one of our friendly physiotherapists! We can help alleviate your headaches for good!

If you’re unsure about whether we can help you or want some clarification on the above exercises:

Call our team on 4724 0768 for a FREE no obligation 10min phone consultation! (*conditions apply).

Physionorth terms and conditions

Terms and Conditions

Our Commitment to You

Clients receive respectful care and are not discriminated against on the basis of their age, gender, ethnicity, beliefs, sexual preference or health status.

Clients have the right to be treated in a manner that respects their individuality.  Clients, their families and carers should be treated courteously.  There should be full recognition of client needs, culture and beliefs in all aspects of communication, assessment and intervention.

Your Commitment to Us

In order to achieve the best out of your physiotherapy consultation, we require a commitment from you, to your treatment plan.

Our Therapists conduct a thorough assessment to obtain your history and an objective physiotherapy examination. They use this information, along with your goals, to give you a diagnosis and tailor a treatment plan for you. It is important that you have read and understood our terms and conditions and commit fully to participating in your treatment plan and recovery.  It is your responsibility to follow our advice and avoid situations that may aggravate your condition. We acknowledge an infinite number of variables can impact on the outcomes of any treatment program.

The Physionorth Guarantee

At Physionorth we pride ourselves on the delivery of only the highest quality Physiotherapy, Massage, and Acupuncture services.

We live by the philosophy that if YOU are not happy then WE are not happy.

If for some reason you are not 100% happy with the quality of your consultation, contact us within 10 days of your visit and we will:

  •  Give you a full refund of your initial consultation fee AND
  • Give you your next follow-up treatment session for FREE

We want to ensure all of our patients receive the appropriate quality care and if you are not 100% satisfied we have missed the mark somewhere which is not our intention! All feedback is valuable and you are encouraged to contact Jaquie the Business Owner at jaquieqoldsack@physionorth.com.au or the Practice Manager at practicemanager@physionorth.com.au to express your concerns and to resolve any issues that may be present!


It is expected that if you cannot keep an appointment with us, that notice is given as soon as possible by calling the practice and leaving a message if after hours. 24 hours notice is required, or you may be charged a cancellation fee of $65. Notice of at least 24hrs gives us the opportunity to offer your appointment slot to someone on our waiting list.

After more than one failure to attend or late cancellation, we may charge you the full cost of the treatment. After more than two failures to attend or late cancellations, we will charge you the full cost of the treatment and you will be required to pre-pay for any future appointments.

Late and Missed Appointments

If you arrive late to an appointment, but within your appointed time slot, you may receive a shorter consultation in an effort not inconvenience other clients waiting.

If you either arrive after or entirely miss an appointment, you will be charged the consultation fee in full.
If you call the practice to arrange an alternative time to occur within forty-eight (48) hours of your missed appointment, you will be eligible for an appointment at no charge, but at a time of our convenience.

Consent to Treatment

You hereby request and give consent to our therapists to perform all necessary examinations, manipulations, therapy, rehabilitation and medical diagnostic procedures in accordance with their professional training and understanding of your injury.

You understand that you have an opportunity to discuss with your therapist, the nature and purpose of your physiotherapy care before any treatment is rendered.

You acknowledge and accept the following:

  1. The physical nature of physiotherapy and related treatments.
  2. You have the right to see the physiotherapist of your choice, refuse intervention or seek a further opinion and to provide feedback and make a complaint.
  3. The adverse risks associated with treatment, including stiffness and soreness, soft tissue injury, neurological complications, cerebrovascular injuries, skin irritations, burns and other minor complications.
  4. The probability of risk is lowered by screening procedures.
  5. Other treatment options exist if the risk of physiotherapy is considered to be high, including medication, medical care, hospitalisation and surgery.
  6. The risk of remaining untreated includes the formation of adhesions, scar tissue and other degenerative changes. These changes can further reduce skeletal mobility, and induce chronic pain cycles. It is quite probable that delay of treatment will complicate the condition and make future rehabilitation more difficult.
  7.  Most clients receive our services without the need of a medical or other referral. However, in the event a referral from another practitioner has been given, it is highly recommended that such a referral is provided to the treating physiotherapist to assist in the continuity of care and our delivery of the most appropriate treatment for the client.

Consent to Obtain and Release Information

To accelerate the management of your injury or injury claim, you accept it may be necessary to communicate the details of your medical condition with treating practitioners, rehabilitation consultants, case managers and employers. If you have been referred by another health professional or personal trainer, it is common practice to provide a letter detailing your diagnosis and treatment plan. You will be provided with a form to sign on your initial consultation to consent to this.

If you require referral onto another medical specialist, it is necessary to disclose your contact information so they can make contact with you for a booking. You will be provided with a form to sign on your initial consultation to consent to this.

7. Accounts and Billing

  1. Please refer to our most recent schedule of fees for an outline of the services we offer and their associated prices.
  2. It is expected that all fees are paid in full at the time of consultation.
  3.  We accept cash, EFTPOS, credit cards and offer electronic healthrebates (via HICAPS) for your convenience. However, in the event of electronic network failure, full payment is still required on the day of consultation.
  4. Payment of accounts can be done via the telephone or in person at the practice from which you received the service.
  5.  Health Insurance rebates (electronic or otherwise) can only be claimed after the service has been received. In the instance of purchasing treatment packages, rebates will only be available once the treatment package has been completed.
  6. There is no refund available on the purchase of any personal or healthcare items if you change your mind. If the item has a major problem we can either refund or exchange the item for you. Please keep your proof of purchase.
  7. Those who feel they cannot comply with our very strict billing methods, or wish to be given special consideration, please feel welcome to put your request in writing and address it to the Practice Director.
  8. Please understand that our strict billing methods allow equality of service to all clients, and serve to raise the already high standard of care we can offer you.
  9. Our intention is not to exclude anyone from being able to access our physiotherapy services. We have never denied anyone the benefits of physiotherapy care because of their inability to pay our published fees. If financial hardship requires individual consideration, please put your request in writing to the Practice Director.

Privacy Policy Summary Statement

All client details are stored confidentially with your clinical notes and not disclosed to anybody outside Physionorth. This practice is committed to protecting your privacy and this information is generally only disclosed to other members of your medical team where necessary. The personal and health information you provide during your consultation and subsequent treatment will be collected for the primary purpose of providing high quality health care.

Where required by law or if necessary for debt collection reasons, your personal information will be disclosed.
Physionorth uses SMS and/or email communication to keep you up to date with the status of your appointment. We also require your email address for access to our Exercise App and Online bookings. We also occasionally email material regarding promotions, discounts, updates, products and services if you have consented to this.

Should you wish not to receive such communications or our convenient SMS appointment reminders please advise the administration staff at Physionorth or alternatively follow the ‘unsubscribe’ instructions provided in the communication.

You may gain access to information held about you by this Practice by putting your request in writing. Please attention all such correspondence to the “Practice Director”. Please note a fee may apply. Your acceptance of these Terms and Conditions is considered consent to receive such communications as outlined above however you may opt out at any time. The above is a Summary Statement only, and we strongly encourage you to take the time to read the  Physionorth privacy policy in full.

Exclusion of Liability

The Practice Director and employees of this Practice shall not be liable for, nor shall they accept any responsibility for any injury, loss or damage howsoever sustained by any person or persons arising out of any of the treatments or procedures delivered in this Practice or in any way whatsoever which does not arise from any negligent act or omission of the Practice Director and employees.


If you have any queries about these Terms and Conditions, please contact:

The Practice Manager

(07) 47240768


Brooke Moffatt

This is Brooke, and she is amazing! Physiotherapist Bri caught up with Brooke to find out how she managed to break free from daily headaches and pain.


Tell us a bit about yourself Brooke
My husband Michael and I own a business, and I’m a mum to two gorgeous children under two. I have no time for pain!


What made you seek physio treatment?
I had ongoing shoulder pain and postural discomfort, as well as persistent and regular headaches. My headaches were really starting to affect my sleep and the quality of my day to day life in general.


How did Physio help you conquer your pain and headaches?
Physio taught me to retrain the muscles in my neck, shoulders and upper back, and helped me with a  strength training program. I no longer battle daily headaches or pain and I’m feeling the best I’ve ever felt.


Thanks Brooke – we appreciate you!
Briana Physiotherapist

Jarrod Cook- Sydney to Hobart

Jarrod Cook overcome long term pain in both of his shoulders to compete in the Sydney to Hobart race last year.  Not only did he conquer his pain, he and his team won second place in their division! Physio Renee caught up with Jarrod to find out more about his achievements.

How did you get into sailing?

I grew up in Rowes Bay and Pallarenda, so a big part of my childhood involved boats of all types. Even some misadventure to Maggie on a catamaran built from roofing iron at around 13 years of age. Dad spotted us from the Mundy creek bridge while getting his Saturday papers, and you know the rest of that story!

What are some of your most notable sailing achievements?
It’s hard to say, I’ve been so lucky in the sport. I seem to have always been surrounded by extremely talented Crew and Skippers and also other competitors that have dragged my ability up to a respectable level. To be honest, I’ll forever feel like the apprentice, so I think that says a lot about the company I keep and their perception of me.

I think my greatest achievement in the sport actually stems from coaching. I get a kick seeing some of my previous students competing well, but more importantly… enjoying it!

What are your goals for 2018?
I’m hoping 2018 will be the year that I can compete with one of my son’s, just at a local level. So far it’s been an absolute blast off the back of a 2017 Sydney to Hobart campaign, and we’ve just finished Brisbane to Gladstone in extremely tough conditions over Easter and placed second there also.

How did physiotherapy and massage therapy help you to achieve your goal?
Physio played a huge part in providing a long term approach for treatment. It also trained my subconscious to consider that there were parts of my body that I had to think about positioning, even during the intensity of competition. In summary massage addressed the aftermath and Physio gave me the tools to maintain in between and avoid injury.

Previously I was burning through Anti inflammatory gels and pills at every regatta and then taking weeks to get myself together, only to do it all again the following month.