Deane Stephens Physiotherapy

Deane Stephens Physiotherapy Everyone is uniquely different and should be treated as such . Deane Stephens Physiotherapy boasts over 60 years of combined professional experience.

As the second-oldest Practice in the Southern suburbs, we are committed to excellent assessment, treatment and ongoing advice for our patients.


*******************************************
Our Commenting Policy:
All conversations and posts should be constructive, respectful, and contain language that is appropriate for all groups and ages. We therefore reserve the right to disallow comments that:



- are obscene, indecent, profane, or vulgar
- contain threats or personal attacks of any kind
- contain offensive terms directed to ethnic or racial groups
- are defamatory, libelous or contain ad hominem attacks
- promote or endorse a product or service
- are excessively repetitive or constitute SPAM. Comments that do not adhere to the above guidelines will, without exception, be removed. In cases of repeat offenses, we will take action to block offenders from the page. Please note: Our moderators do their best to ensure this policy is adhered to fairly and consistently. If you would like to report abuse, spam, fake profiles, etc. please refer to Facebook’s guidance on this. Also know that you can always report any individual comment as “abuse” or “spam” by scrolling over the comment and clicking on the “x” in the upper right corner.

Sound familiar?? 😊
05/06/2026

Sound familiar?? 😊

Why do marathon runners get injured?!
Findings from a recent study of over 700 runners

Reference:
Toresdahl et al. (2023) Training patterns associated with injury in New York City Marathon runners in

Talk to your rehab specialist about the best Hamstring protocol for you ! :) D
15/05/2026

Talk to your rehab specialist about the best Hamstring protocol for you ! :) D

🔟 Hamstring Exercise Options

1️⃣ Hamstring curl - can be progressively loaded to strengthen knee flexion
2️⃣ Single leg bridge - a simple hip extension exercise with multiple progression options
3️⃣ Neural glide - neural restriction can be a cause of hamstring tightness, this can help
4️⃣ RDL - a hip extension based exercise with the benefits of eccentric loading in lengthened positions
5️⃣ Supine leg curl - an eccentric only option that can be progressed with load across the abdomen
6️⃣ Nordic curl - can improve eccentric strength and hamstring fascicle length. King of the curls
7️⃣,8️⃣ and 9️⃣The Askling L-protocol - can be loaded for further strength and range benefits
🔟 Sprinting - repeated sprints of approx 30 - 40m can be used to improve strength and prepare for sport but a gradual progression is needed at the right stage of rehab

These aren’t in a specific order. Each can have a role at various points in hamstring rehab and should be adapted to individual needs for the best results.

What hamstring exercises would you add? 🤔

Reference for sprinting benefits:
Freeman BW, Young WB, Talpey SW, Smyth AM, Pane CL, Carlon TA. The effects of sprint training and the Nordic hamstring exercise on eccentric hamstring strength and sprint performance in adolescent athletes. J Sports Med Phys Fitness. 2019 Jul;59(7):1119-1125. doi: 10.23736/S0022-4707.18.08703-0. PMID: 31332988.

👌🏿
10/05/2026

👌🏿

Some days your little athlete will run into the gym excited.

Some days?
They’ll say they don’t want to go.

That doesn’t mean gymnastics isn’t for them. ❤️

They’re young.
They’re learning routines.
Learning discipline.
Learning how to work through emotions.

At this age, consistency matters more than perfection.

Keep encouraging.
Keep showing up.
Keep it positive.

A child who learns to love the process early is much more likely to still love the sport years from now. ✨

Take notice !!
03/05/2026

Take notice !!

Don't miss these key signs of a stress fracture.

Remember individual presentation will vary and high risk sites require urgent investigation.

X-ray is not sufficient to rule out a stress fracture, MRI is usually the gold standard.

🤔…
02/05/2026

🤔…

In the grip of exercise addiction, people can lose control of exercise and continue despite all the negative consequences, including injury.

If exercise addiction isn’t identified and the person doesn’t receive the help and support they need then it’s likely they will encounter further injuries and health problems as a result.

For more information on this important topic see this excellent editorial by Dr Stephan Listabarth and colleagues in :
Listabarth S, Friedrich F, Stubbs B. Beyond the benefits: understanding and addressing exercise addiction in today's era of fitness. Br J Sports Med. 2026 Apr 29;60(9):623-624. doi: 10.1136/bjsports-2025-110635. PMID: 41871877.

👌🏿
30/04/2026

👌🏿

Gym ball squats are underrated!
They’re a great option to strengthen the quads and load the patellar tendon. Especially useful if working into hip flexion is painful e.g. during a standard squat.

What’s your go to ??? Is it science based ?? 🙂 D
30/04/2026

What’s your go to ??? Is it science based ?? 🙂 D

Recovering from a marathon? Focus on rest, nutrition and active recovery!

A recent Umbrella Review from Li et al. (2024) has found inconsistent results with passive strategies like massage and cryotherapy. Here’s what I would consider instead:

🗓️ Plan recovery into training - don’t rush back to running, rest this week and include active recovery to gently get things moving. Sometimes a ‘reverse taper’ can be useful - this involves gradually building training back toward goal levels over the next 3 to 4 weeks (like tapering but in reverse!). Going forward we might recommend that recovery days are included in the weekly schedule and recovery weeks are planned in roughly every 4 weeks where volume is reduced to address fatigue.

🧘🏻Mental wellbeing - training for a marathon can take over life for 4 to 6 months! Downtime away from the sport to relax and unwind can really help recharge the batteries!

😴 Sleep - 26.2 miles is a huge stress on the body, now is a good time to have some early nights and work on things that might disturb sleep such as stress, sleep environment or night time routine.

🥘 Nutrition - completing a marathon empties the tank, it’s time to re-fuel it! Research on over 1,000 marathon runners found 42.5% of female athletes and 17.6% of male athletes had low energy availability (Whitney et al. 2024). This needs to be addressed as a priority before building training.

Reference:
Li S, Kempe M, Brink M, Lemmink K. Effectiveness of Recovery Strategies After Training and Competition in Endurance Athletes: An Umbrella Review. Sports Med Open. 2024 May 16;10(1):55. doi: 10.1186/s40798-024-00724-6. PMID: 38753045; PMCID: PMC11098991.

Speak to someone who knows 😊👌🏿
28/04/2026

Speak to someone who knows 😊👌🏿

Don't miss these key signs of a stress fracture.

Remember individual presentation will vary and high risk sites require urgent investigation.

X-ray is not sufficient to rule out a stress fracture, MRI is usually the gold standard.

This won’t go away if you ignore it … Talk to your trusted Physio/ Doctor 😊
27/04/2026

This won’t go away if you ignore it … Talk to your trusted Physio/ Doctor 😊

The location of a bone stress injury tells a story. Central BSIs can suggest impaired bone health which requires further investigation 🔍

Address

231 Main South Road
Morphett Vale, SA
5162

Opening Hours

Monday 8:30am - 6:30pm
Tuesday 9am - 7pm
Wednesday 8:30am - 6:30pm
Thursday 9am - 5:30pm
Friday 8:30am - 6:30pm
Saturday 9am - 3pm

Website

Alerts

Be the first to know and let us send you an email when Deane Stephens Physiotherapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Deane Stephens Physiotherapy:

Shortcuts

Share

Category