iMove Physiotherapy

27/08/2026

Getting out of pain is only Phase 1 in return to sport.

You often lose fitness, capacity and tolerance to the demands of your sport in the time during rehab.

Going back too early is a high risk of re-injury!

It’s much better to put in the extra work to get your body back to performing well before stepping back onto the field… future you will thank you!

25/08/2026

Let us know if you have neck pain or struggle turning (like checking your blind spot.

Post in the comments 👇🏻

24/08/2026

✅ We are hiring at iMove & The Running Room Panania.
To apply - send your resume and a short video explaining ‘what you want your next 5 years to look like’ and answering the question ‘why us and why now?’
⬇️⬇️⬇️
[email protected]

20/08/2026

Here is a way to check your calf endurance which you can do at home!

Metronome set at 60BPM and aim to hit the beat at the top and bottom (ends up being 30 full repetitions per minute)

You stop when you can’t keep the beat, your knee starts bending, trunk starts leaning forward, loose significant height or you need more then fingertip support on the wall!

Here is the average score to aim for as a baseline target:
20-29yo (Male= 37/ Female=31)
30-39yo (Male =33/ Female= 27)
40-49yo (Male=28/ Female= 25)
50-59yo (Male= 24/ Female= 22)
60-69yo (Male = 19/ Female = 19)
70-79yo (Male= 15/ Female = 17)
80+ (Male=10/ Female= 14)

Give this test a go and comment your score and tag someone who needs to do some calf raises 🙏💪

13/08/2026

Overstrides aren’t always obvious.. but they are common in the running world.

Not all overstrides are created equal so fixing them requires a proper running assessment to tailor an approach for you.

Pain at the front of your knee is often the first symptom runners get due to an overstride.

In this case a quick change of cadence was enough to get this runner landing more through their midfoot and their leg landing underneath their body rather than in front.

A little goes a long way with cadence. Push it too far and things will feel too foreign. Get someone who knows what they’re doing to help you out!

If you’re in need of a run assessment, comment RUN and we’ll see you soon!

11/08/2026

10/08/2026

Front of knee pain holding you back? 🦵😫

This can often be tendon related pain either above, or below your kneecap. These are common from overload with running or repetitive jumping sports.

Test these Spanish squats out!

⁉️Knee still giving you troubles? Reach out!

06/08/2026

HOW TO GET YOUR BACK STRONG!

Here is one of my favourite exercises to work on your lower back strength!

I can’t tell you how many gym junkies I’ve had over the years tell me “my back is always tight” or “my back gets sore with deadlifts”. My first question is usually, have you ever strengthened your lower back?

If your answer is no, here is a really good way to start. Start with the holds and build up to where you can do 45-60s consistently.

Then add some weight to those holds, try and work up to 20-30% of your bodyweight for 1min.

Then practice doing some hip and back extensions, then when you can do these comfortably, add weight!

You may get DOMS in your back, just like any other muscle group if you train it hard enough so don’t be concerned if that happens, your back needs to be strengthened and exposed to hard, strenuous load just like every other muscle group.

Hit us up if you want some help with your back pain or get your deadlifts feeling good again!

05/08/2026

Prevention work is a bit of a paradox. Its success is judged on something that didn’t happen, i.e. no pain or injury equals success… which is why so many people see a successful return to their chosen activity as a reason to wean off prevention work after a while.

Using the video above as a generalised example: for a given group, it’s difficult to pick who will or won’t get injured… so everyone needs to partake to reduce the risk across the entire group.

Small consistent steps go a long way. It doesn’t need to be much. Reach out if you need guidance to develop a prevention program for your sport or activity.

📍Link in bio

30/07/2026

Running through a ni**le is rarely the right move.

A ni**le left too long turns into a full blown injury. Which means more time in rehab and more time building back up to your goals.

The earlier you get it looked at, the earlier you can get back to being pain-free!!

Comment RUN for a $79 running assessment!