Build Physiotherapy

08/06/2026

Hit your glutes and improve your hip stability

1. Crab walks.
Feet straight, quarter squat, hips back. Think about pushing off of your inside leg rather than reaching the front leg to get a little bit more glute.

2. Lateral step up
Make sure the knee tracks over the second toe

3. Fire hydrant in standing
Keep the working hip turned down and lift the leg

Gives these a shot if you've been struggling with weak glutes

04/06/2026

Here's how you optimise the first two weeks post-knee surgery.

Our main priorities are:
1. Get the knee straight
2. Get the quads on
3. Reduce swelling

It's easy to become overwhelmed with all the different things that you have to do in the whole picture of your rehab after a knee surgery.

If you nail these three things, you're setting yourself up on the best foot forward to smash the rest of your goals

Remember we always have to abide by the surgical protocols and so this will all be dependent on what you're allowed to do based off your surgeon.

1. Get the knee straight: we want to hit some extension hangs for a few minutes, stop to 10 minutes as much as you can tolerate.

We want to get the quads on: isometrics and range of quads using EMS to help us get there (3 to 5 sets, 10 to 20 reps, 5 to 10 seconds holds on each one).

2. Reduce swelling: we do this with compression (with either a compressive sock or better with some pneumatic graduated compression with recovery boots),

active movement (with quad and ankle pumps paired up with the massage setting of an EMS),

elevation at least a 45° and above the heart level.

The more that you can do these things, the less swelling there's going to be.

We're also going to start exploring using red light therapy in the acute stage to help reduce swelling and increase healing.

Do these things 3 to 6 times a day to maximise your recovery.

Send this to someone who's had a recent knee surgery to make sure that they're setting themselves up for the rest of their rehab.

29/05/2026

We get this question all the time: "Is running bad for your knees?"

Well the simple answer is absolutely.

Running is one of the WORST things you can do for your knees...
but only if you're doing these things:

1. Not progressing your load appropriately. General rule of thumb is a 10 to 15% increase weekly to make sure that you're not overdoing things.

2. Running is terrible for your knees if you don't have the strength to back it up.

Oftentimes people will neglect single-leg exercises, direct calf work, hamstring, quad, and lateral hip work as an exchange for their increased running load.

This is actually the opposite of what we need to do: strengthen up them legs.

3. Most runners, especially amateur runners, need to give themselves more time between their runs. Having a day off is one of the best ways to manage this.

If you're doing any of these things, stop doing them. Your knees will thank you.

24/05/2026

"Ive travelled all over the country , played a lot of sport , have given my body a very hard life , and seen alot of Physios of the years and i have to say Malcom would have to be the best Physio i have ever seen . Extrelmey switched on young man thats gets great results !" says Peter on Google

★★★★★ Ive travelled all over the country , played a lot of sport , have given my body a very hard life , and seen alot of Physios of the years and i have to say Malcom would have to be the best Physio i have ever seen . Extrelmey switched on young man thats gets great results !

20/05/2026

"Hi this is Luka. I had a great time at build physiotherapy with physio Emily. She was super helpful and kind and within three sessions she was able to quickly locate the cause of my pain from a fall I had which a was a sprain in my back joints and then gave me the right stretches to do which got me right back into heavy-lifting at the gym and work and freed me from all pain in my back feeling as good as new. Highly.." says James on Google

★★★★★ Hi this is Luka. I had a great time at build physiotherapy with physio Emily. She was super helpful and kind and within three sessions she was able to quickly locate the cause of my pain from a fall I had which a was a sprain in my back joints and then gave me the right stretches to ...

18/05/2026

Same premise applies as before.
1. Get physiologically warm
2. Go through proper warmup sets leading up to your working weight

BUT we also want to address some other specific demands:

1. Increasing and improving our force generation capacity through jumps, throws, sprints

2. Addressing any niggles or deficits through heavy isometric work

Do these 4 things and you'll be primed and ready to attack your session.

Send this to someone who needs to lock in their warmups

14/05/2026

Most warmups are overdone and under dosed. Here are the big priorities for the general population:

1. Get physiologically warm. Walk, erg, skip, just get a sweat on

2. Take some warmup sets for your main compound lifts of the day. 50%, 70% of your working Max and then get into it.

Simple and effective.

If your training program is well balanced and appropriately progressed this is what most general population people without injuries need to lift safely

Don't over complicated it.

Stay tuned for pt. 2, athletes

11/05/2026

Constantly stretching and not getting any relief?

The problem isn't your tight muscles.

Our nervous system wants to feel safe and stable. If there's weakness or instability around a joint, it will lock down and limit accessible range of motion to create pseudo-stability.

Stretching your way out of a problem like this not only won't change anything, it actually compounds the problem.

Instead you need to make sure that you're finding exactly what structures are weak and address them appropriately with a graduated strength protocol.

Send this to someone who is constantly stretching themselves and complaining about being tight and in pain.

Yes. Even you with your tight hamstrings. Get stronger. Get more control. Feel more mobile.

08/05/2026

If you sit at a desk all day and your back is feeling stiff, give these three movements a try to free it up.

1. Seated thoracic rotations. Three sets of 8 to 15 per side. Remember to breathe.

2. Thoracic extensions over the edge of your chair. You can work your way up and down your spine to get different levels of your thoracic spine. Three sets of 8 to 15.

3. Chair hangs. As much as we think that we need to sit up tall and straight with good posture, oftentimes we overdo this and end up losing some thoracic flexion.

Curl yourself down, chin to chest, take a few breaths and come back up. Repeat for three sets, six reps.

Try these every hour or two while you're at work to free up your back. Send this to someone who you think this would help.