In Balance Physio and Pilates

09/06/2026

• Plantar fasciitis is a common overuse injury characterised by pain underneath the arch and or heel.
• It’s common in runners and athletes, but also occurs in sedentary populations.
• Plantar fasciitis exists on a continuum and can be acute and short-lived, or if managed poorly, become chronic and degenerative, possibly persisting for years.
• Risk factors include sudden increases in training load, reduced lower limb strength and poor footwear choice among others.
• Diagnosis is generally quite easy, taking into account the clients history combined with a battery of tests such as pain provocation tests and palpation. Imaging is sometime useful but generally not necessary.
• Management includes a combination of activity modification, education, taping, progressive loading, and footwear changes amongst other adjuncts to therapy.
• While the condition is often poorly managed and protracted, adherence to a relatively simple rehab plan should result in significant reduction in pain and increase in function.
• If you have been suffering with plantar fasciitis, stop putting up with pain and reduced quality of life! Follow the link below to make an appointment with one of our highly experienced physios to get a plan to get you back In Balance and doing all the things you love!

https://tinyurl.com/3d9yk8ts

07/06/2026

We are closed today, Monday 8th June, for the long weekend. Stay safe and we will be back at it tomorrow!

06/06/2026

04/06/2026

• The anterior cruciate ligament (ACL) is one of 4 strong stabilising ligaments of the knee and acts to prevent excessive forward movement in the knee joint.
• ACL tears most often occur when the foot is planted and the knee makes a sudden change of direction, or in a contact sport where the knee is hit while planted.
• Diagnosis of ACL tear is often made by your physio in the clinic. MRI scans to confirm the diagnosis and assess the degree and type of tear in conjunction with an orthopaedic review to ascertain the best course of management will generally then be undertaken.
• Symptoms experienced will depend on the degree of injury but include;
o A popping sound is often heard at the time of injury.
o Pain and swelling
o A feeling of instability or that the knee will give way with weight bearing.
o Inability to fully bend or straighten the knee.
• For many years, surgical reconstruction of the ACL was the most common management. Recent research has shown that equivalent or better outcomes can often be achieved with conservative management and that there is increasing evidence of the ability of the torn ACL to heal!
• Regardless of approach, initial management will usually involve rest and immobilisation in a brace.
• Subsequent rehab involves a progressive program of lower limb strength and control exercises as your ligament heals and your control improves.
• As your rehab progresses, your physio will add in sports specific exercises and guide you on return to sport.
• If you think you have torn your ACL, click on the following link and book in today to see one of our expert physios at In Balance to get a plan to get you back out there doing the activities or sport you love!
https://tinyurl.com/3d9yk8ts

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01/06/2026

Glute tendon injuries are common and often debilitating conditions. Here are a few great exercises to build strength in your tendons. If you are struggling with glute tendon pain, follow the link in the bio to book an appointment with one of our highly experienced physios to get a plan to get you back In Balance!

27/05/2026

• Patellofemoral pain syndrome (PFPS) is a very common musculoskeletal injury, often resulting in significant pain and reduction of function.
• Symptoms include pain in the front of the knee with running and walking, going downstairs, deep squatting and after periods of prolonged knee flexion such as sitting.
• It develops due to the inadequate support from the hip and knee muscles while the knee is under load.
• This may occur with a sudden increase in training loads or with progressive weakening of these stabilising muscles.
• Tightness of muscles around the patella and poor footwear choices may also contribute to onset of the condition.
• Once sore, there will often be inhibition of muscles around the patella resulting in more pain and dysfunction, the longer this goes on, the longer your rehab will take.
• Management involves reducing loads to a level the knee is coping better with in conjunction with assessment of mechanics that have contributed to the condition and a rehab plan to address these factors.
• Your physio will provide you with a graded rehab plan to strengthen your knee, improve your biomechanics and gradually increase your running volumes.
• This is often combined with soft tissue release and stretching to improve tracking and mechanics of the joint and advice on appropriate footwear.
• If you have been putting up with knee pain and reduced function, click on the following link to book an appointment today with one of our expert physios to get a plan to decrease your pain and get you back doing all the things you love!
https://tinyurl.com/3d9yk8ts

24/05/2026

Discover the magic of foam roller back stretches! 🌟 Improve flexibility, relieve tension, and support muscle recovery. 💪🏼 Get rolling today! 🌀

21/05/2026

• Around 80% of people will experience back pain in their lifetime, with up to 30% of those people progressing to chronic low back pain.
• It represents a huge financial and personal burden on society and those affected.
• Chronic low back pain encapsulates both the physical characteristics and also the social and psychological factors that all can contribute to ongoing pain.
• Risk factors include higher pain intensity at onset, particularly physical work, obesity, depression and smoking.
• Imaging should be used judiciously in low back pain and is often not required unless something sinister is suspected.
• Management includes a combination of activity modification and pacing, progressive exercise, education, psychological therapies, and possible pharmacological interventions.
• Stop putting up with pain and reduced quality of life.
• With a concerted effort on rehabilitation and a shared decision-making between client and physiotherapist, these management strategies will help you get back to doing what you love.
• Book now with one of our expert physiotherapists today to help formulate a plan to get you back In Balance!

https://tinyurl.com/3d9yk8ts

18/05/2026

Suffering from pain and dysfunction related to poor posture? Here are a couple of great exercises to help strengthen up the muscles around the neck and shoulder girdle to assist in maintaining good posture at the desk!