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Monday 8am - 12:30pm Tuesday 9am - 7pm Wednesday 9am - 7pm Thursday 8am - 2:30pm Friday 8am - 12pm

Pro Chiropractic Camberwell

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Camberwell, VIC
Pro Chiropractic Camberwell

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Camberwell Chiropractor
Manual & Low-Force Chiro Adjustments
Dry Needling
Rehabilitation

23/09/2026

Open GF day with limited spots available. Use the link in bio to book online or text. Who do you think is going to win?! 🏆

15/09/2026

From all small business owners- we completely understand that life happens but please remember that behind every small business is a real person, working hard to keep their dream and livelihood going. Please value our time as much as I/ we value yours🤍

10/06/2026

📌 SAVE THIS or send it to someone dealing with Plantar Fasciitis

Daily Routine (10–15 mins, 1–2x/day)
Consistency is key 🔑

1. Ball Roll

Goal: Reduce pain and improve tissue tolerance

✅ Use a spikey ball or any firm ball that can get into the muscles of the foot.

* Roll slowly from heel → arch → forefoot
* Adjust pressure to a “hurts-so-good” level (around 3–4/10 discomfort)
* Avoid sharp or worsening pain

⏱️ 1–2 minutes per foot

💡 Best done first thing in the morning or after long periods of sitting.

⸻

2. Towel Scrunches

Goal: Strengthen the plantar fascia and intrinsic foot muscles

* Place your foot on a towel
* Scrunch the towel towards you using your toes
* Keep your heel planted
* Relax and repeat

🎯 2–3 sets × 10–15 reps

⸻

3. Toe Sprawls

Goal: Activate the small stabilising muscles of the foot and improve foot control

* Spread your toes as wide as possible
* Hold without gripping or curling
* Focus on control rather than force

⏱️ Hold for 5 seconds

🎯 2–3 sets × 10 reps

💡 Great to practise during squats too—it can improve foot stability and balance.

💡 Restoring natural foot mechanics is often an important part of managing plantar fasciitis.

⸻

4. Heat!!! 🔥

Goal: Improve tissue flexibility and reduce stiffness

Apply a heat pack to the sole of your foot for:

⏱️ 10–15 minutes

💡 Best used:
• Before exercises to loosen the tissue
• At night to help reduce stiffness

⸻

5. Supportive Footwear

Goal: Offload the irritated plantar fascia

✔️ Wear cushioned, supportive footwear—even around the house

✔️ Consider supportive insoles if needed

❌ Avoid walking barefoot on hard floors

💡 A slight heel drop can often feel more comfortable in the early stages.

⸻

Weekly Progression

Weeks 1–2
✔️ Focus on consistency
✔️ Aim to reduce pain and stiffness
✔️ Keep exercises gentle

Weeks 3–4
✔️ Increase towel resistance if appropriate
✔️ Work on improving toe control and endurance

Week 4+
✔️ Add calf raises (if not already doing them)

Calf raises help restore load capacity and are one of the most important long-term exercises for plantar fasciitis management.

🩷🦶 Small daily habits = big improvements

05/05/2026

ACL tears 😭 it’s a lot more common than most people think and we would much rather not see them happen at all (I’ll post a prevention on this another time) but let’s focus now on what it looks like early on + where chiropractors fit.

Early phase (first few weeks):
You’ll typically see someone in a knee brace (often locked straight or with limited bend) and using crutches to keep weight off or partially off the leg. Walking is slow and deliberate, short steps, careful foot placement, and often a noticeable limp. Sitting and standing take effort, stairs are challenging, and the knee may still be swollen, stiff, and sore. Daily tasks (showering, getting in/out of a car) require planning and support.

As recovery progresses:

* Gradual transition from two crutches → one crutch → none
* Brace settings may allow more movement, then eventually removed (Interestingly, surgical advice can vary on the sequence….some recommend removing the brace first and weaning off crutches later, while others suggest the opposite, keeping the brace on longer and progressing off crutches first. I tend to prefer removing the brace first, then transitioning off the crutches).
* Walking becomes smoother, with focus on normal gait pattern
* Rehab shifts toward strength, balance, and control

How chiropractors can help:
Chiropractors can play a supportive role alongside physio/ortho care by:

* Improving joint mechanics: addressing hip, ankle, and lower back function to reduce strain on the knee
* Soft tissue work: helping reduce muscle tightness (quads, hamstrings, calves)
* Movement guidance: coaching better gait, posture, and weight distribution during recovery
* Adjunct therapies: taping, rehab exercises, and mobility work to support healing
* Whole-body approach: preventing compensations that can lead to secondary pain (e.g., opposite hip or back)

The key is working within the surgical/rehab protocol and collaborating with the broader care team to avoid overloading the healing ligament 🤍✨

04/05/2026

Take a break from the bad news in your feed & enjoy this picture I took on one of my walks!
Let this autumn moment be your reminder:
You’re allowed to pause.
You’re allowed to feel grounded.
You’re allowed to come back to yourself. Chiropractic care can also help. Adjustments aim to improve how your spine and nervous system communicate. When things are functioning well, it can support a shift out of that constant stress response and into a more balanced, regulated state. Reach out if you need a hand 🦋✨

24/04/2026

Hi there!!! It’s been a while since I have done one of these posts 👀 (I know a few of you are already laughing 😂). Believe it or not, I really dislike social media!!!

But… let me reintroduce myself ✨

I’m a chiropractor (since 2015) running my own little clinic in Camberwell since 2017/18 🤍 It’s a small, personal space and I genuinely love what I do…getting to know my clients, their lives, their goals, and helping them stay moving and feeling their best through it all.

My goal is always to create a welcoming, safe, and relaxed environment where people feel comfortable to show up exactly as they are. I work collaboratively with each person, tailoring care to their individual needs and preferences, and always prioritising comfort, trust, and clear communication throughout their care.

Health and fitness have always been a huge part of my life. Chiropractic care has also been an important part of my own routine over the years, particularly in supporting my comfort and performance as an active person. As someone in my late 30s (when did that happen?😩) who still trains and plays sport regularly, I really value looking after my body so I can keep doing what I love. I genuinely believe in practising what I do and understanding it from both sides.
Right now you’ll find me on the netball court playing for Frankston YCW in the Mornington Peninsula FNL 🏐

I love being creative… anything expressive and a bit fun 🎤💃 And I also have a soft spot for a good conspiracy theory… honestly, come at me with your wildest ones, I loveeee hearing them 👀

If I haven’t seen you in a while, or you’re new here, please reach out and let me find a time for you. Can’t wait to see you in the clinic! 🙏✨

01/04/2026

I have noticed a bit of a trend this week! Lots of acute torticollis…

While it’s often blamed on “sleeping funny,” it could be a combination of factors:
• Prolonged poor desk posture 💻
• Sudden/ awkward neck movement
• Muscle fatigue or overload
• Stress-related tension or even your body fighting a virus / flu 🤧

What’s happening?
A protective muscle spasm causes the neck to lock up, limiting movement and creating that sharp, one-sided pain.

Treatment is focused on settling the spasm and restoring movement safely:
• Gentle soft tissue work
• Joint mobilisation
• Gradual return to normal movement
• Simple advice around posture and daily habits

A common mistake is trying to stretch or push through it this often makes it worse.

With the right approach, it usually settles quickly 🙌 if you’re suffering from it right now go and grab a heat pack for your neck and feel free to give the clinic a call 📱📞

Address

529 Camberwell Road
Camberwell, VIC
3124

Opening Hours

Monday	8am - 12:30pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	8am - 2:30pm
Friday	8am - 12pm

Telephone

+61432203164

Website

https://www.prochiropractic.com.au/

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