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Monday 8am - 5pm Tuesday 8am - 5pm Wednesday 8:30am - 5pm Thursday 8am - 5pm Friday 8:30am - 3:30pm Saturday 8am - 12pm

4Lane Physiotherapy

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Dunsborough, WA
4Lane Physiotherapy

Physiotherapy, Clinical Pilates & Group Fitness in Dunsborough

From 4Lane Physiotherapy
4Lane Physiotherapy is a leading allied-health care clinic located in Western Australia. Our clinics are located in Dunsborough and Nannup, delivering the latest evidence based treatments in a beautiful and modern facility.

27/08/2026

Happiest of birthdays to our superstar Belle.
You bring so much joy and laughter to the clinic.
We hope you had the best day !

26/08/2026

Our physio strength class working hard to the Queen Dolly Parton! 🤩

24/08/2026

Honoured to be sponsoring and helping all the athletes out on the day for the South West Jiu Jitsu Championships 2026!

Held at Geographe Bay Leisure Centre, September 13th.

Cannot wait to cheer everyone on and help with all preventative and injury needs. ✊️🤼‍♂️🤼‍♀️🏆🥋🥇🩼🇦🇺🇧🇷South West Jiu Jitsu Championship@flowstate_jiujitsu

physio physiotherapy exerciserehab reformerpilates backpain neckpain

18/08/2026

💪 Clinical Pilates at 4Lane Physio

Looking to build strength, recover from an injury or get back to exercise with confidence?

At 4Lane Physio, our Clinical Pilates group classes are designed by Physiotherapists and tailored to your individual needs, goals and experience.

You can choose from 1:1 Clinical Pilates, or our popular small group classes, called Group Rehabilitation.

🧘‍♀️ What can Clinical Pilates help with?

✔️ Strength and core strength
✔️ Flexibility and balance
✔️ Improving posture
✔️ Managing acute and chronic pain
✔️ Injury prevention
✔️ Recovery from injury
✔️ Returning to exercise
✔️ Overall wellbeing

🩺 Your first appointment

Your Physiotherapist will begin with a medical history and physical assessment before taking you through a range of Pilates exercises.

Together, we'll develop an individual program based on your injury, experience and goals. From there, we'll discuss whether 1:1 sessions or our small-group Group Rehabilitation classes are the best fit for you.

👥 Group Rehabilitation

Our Group Rehab classes are:

🔹 Fully supervised by a Physiotherapist
🔹 Maximum of 5 people per class
🔹 55 minutes
🔹 Individually tailored programs for every participant
🔹 A mix of reformer, trapeze table, balance boards, exercise balls, floor work and weights
🔹 Claimable on private health under group therapy code #560, following your initial Physiotherapy assessment*

Whether you're recovering from an injury, returning to exercise or simply want to improve your strength and movement, Clinical Pilates can be a great place to start. For more info visit: https://4lane.com.au/clinicalpilates/

📍 4Lane Physiotherapy, Dunsborough
📞 Book your initial assessment with one of our Physiotherapists.
Private health rebates depend on your individual policy and fund.

07/08/2026

🏃‍♂️ Part 2: Recover Stronger After a Re**us Femoris Strain

A re**us femoris strain isn't just about getting rid of the pain—it's about rehabilitating properly so you can return to sport stronger and reduce the risk of re-injury.

After the initial injury, the right treatment at the right time makes all the difference.

🩹 The first 72 hours: Follow the POLICEMM principles:
✔️ Protect the injured muscle
✔️ Optimise Loading with gentle, guided movement
✔️ Ice to help reduce pain and swelling
✔️ Compression to limit swelling
✔️ Elevation to reduce fluid build-up
✔️ Medication (if appropriate and advised)
✔️ Medical referral for more severe tears or suspected ruptures

💪 Rehabilitation is the key to recovery.

Once the initial inflammation settles, the muscle needs to be progressively loaded. Simply resting isn't enough and can lead to excessive scar tissue, ongoing weakness, stiffness, and a greater risk of tearing the muscle again.

A tailored rehabilitation program may include:
🏃 Gentle mobility and stretching
🏋️ Isometric strengthening
⚡ Progressive strength and power training
🏃‍♂️ Running, agility and sport-specific drills
🎯 Plyometrics and explosive exercises before returning to sport

✅ Prevention matters too!

The best way to reduce your risk of future strains includes:
• Performing a thorough dynamic warm-up before exercise
• Building strong hip flexors and quadriceps
• Including eccentric strengthening exercises in your training program
• Progressively increasing your training load to avoid overloading the muscle

The right rehabilitation doesn't just help you recover; it helps you return to the activities you love with confidence.

📖 This is Part Two of our popular Re**us Femoris Strain series, written by our Senior Physio Rob. If you missed Part One, be sure to check it out to learn about the causes, symptoms and grading of this common sporting injury.

📞 If you're dealing with a quad strain or recurring thigh pain, our physiotherapists can assess your injury, guide your rehabilitation, and help you get back to performing at your best.

04/08/2026

🔥 Our Most Read Blog: Everything You Need to Know About Re**us Femoris Strains

If you've ever felt a sudden sharp pain at the front of your hip or thigh while sprinting, kicking or jumping, you may have experienced a re**us femoris strain. It's one of the most common muscle injuries in running and field sports, and understanding it is the first step towards a successful recovery.

The re**us femoris is the largest of the quadriceps muscles and plays a vital role in lifting your knee and straightening your leg. Because it's responsible for explosive movements, it's particularly vulnerable to injury.

⚠️ Common symptoms include:
✔️ Sharp pain in the front of the hip or thigh
✔️ Swelling and bruising
✔️ Weakness when lifting your leg or straightening your knee
✔️ Tenderness over the muscle
✔️ Difficulty walking or running in more severe cases

Re**us femoris strains are graded based on severity:
🔹 Grade 1: Mild tightness and discomfort (1–2 weeks recovery)
🔹 Grade 2: Partial tear with pain, swelling and bruising (4–6 weeks recovery)
🔹 Grade 3: Complete or near-complete tear with significant weakness (9–12+ weeks recovery)

Chronic tendon injuries can also develop gradually from overuse, often causing pain and stiffness that's worse after activity or first thing in the morning.

💥 Common causes include:
• Sprinting
• Kicking
• Jumping
• Sudden changes of direction
• Muscle fatigue and overtraining

The good news? With an accurate diagnosis and the right rehabilitation program, most people can make a full recovery and safely return to sport.

📖 This is Part One of our most-read blog. Stay tuned for Part Two, where we'll cover diagnosis, treatment and rehabilitation, or visit the blog on our website: https://4lane.com.au/re**us-femoris-strain-part-one/

01/08/2026

Its Netball Saturday! Good luck to all the Dunsborough Coasters teams for today and the run home for the second half of the season! 🏐🏃‍♀️🏐🤸‍♀️
Coasters Netball Club

30/07/2026

MASSIVE HAPPY BIRTHDAY TO OUR AMAZING PHYSIO LOIRE !!!

Thank you for everything you do here at 4Lane and for the Dunsborough community! We love ya!

29/07/2026

🏃Struggling with Achilles pain?

Achilles tendinopathy is a condition of the Achilles tendon that attaches the calf muscles to the back of the heel. Irritation of this tendon can occur due to
- Sudden increases in training load
- Age and tendon changes
- Biomechanics and movement factors
- Poor recovery
- Reduced calf strength and capacity

A large part of the rehabilitation for this condition is calf muscle strengthening and ankle control exercises.

Here is our Physio Loire demonstrating some lower leg strength and control exercises, from simple calf raise holds to front heel elevated lunges.

21/07/2026

😮‍💨 Could Stress Be Contributing to Your Pain?

We all experience stress—whether it's work, family, finances or life's everyday pressures. While some stress is a normal part of life, ongoing or high levels of stress can have a real impact on your body and may contribute to aches and pains.

When you're stressed, your body switches into "fight or flight" mode, which can lead to:
💥 Increased muscle tension
💥 Higher sensitivity to pain
💥 Reduced movement and stiffness
💥 Neck pain, headaches and low back pain

Have you ever noticed your neck or back feels worse after a particularly stressful day? You're not imagining it. Stress can increase muscle activity and inflammation, making your body more sensitive and more likely to experience pain.

The good news? There are plenty of ways to help manage stress and reduce its impact, including:
✨ Regular exercise
🧘 Mindfulness and breathing exercises
😴 Quality sleep
🤲 Manual therapy and massage
🔥 Heat therapy
👥 Spending time with friends and family
💬 Speaking with a psychologist when needed

At 4Lane Physiotherapy, we take a whole-person approach to your care. If stress is playing a role in your pain, our physiotherapists can help you understand the connection and develop a treatment plan that addresses both the physical and contributing lifestyle factors.

📞 Call us on (08) 9756 7424 or book online to get started.
🌐 https://4lane.com.au/stress/

Address

70 Commonage Road
Dunsborough, WA
6281

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8:30am - 5pm
Thursday	8am - 5pm
Friday	8:30am - 3:30pm
Saturday	8am - 12pm

Telephone

+61897505186

Website

https://4lane.com.au/

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