Swell Physio & Performance

Swell Physio & Performance Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Swell Physio & Performance, Physical therapist, 2/31 Brighton Street, Curl Curl, Sydney.

That clicking, popping or snapping sound when you move? You're not alone - and for most people it's nothing to worry abo...
05/06/2026

That clicking, popping or snapping sound when you move? You're not alone - and for most people it's nothing to worry about.

But there are a few situations where noisy joints deserve more attention. Swipe through to find out what's actually going on - and when to get it checked.

Save this and share it with anyone who's been worried about their creaky knees or clicking shoulders. 🌊

03/06/2026

If you could only do one thoracic mobility exercise - what would it be?
Here's mine.

Seated thoracic extension and rotation with a foam roller and dowel. Simple setup, immediate results, and something you can do anywhere.

Here's why I keep coming back to this one:
The thoracic spine is one of the most restricted areas we see in clinic - and when it's stiff, everything around it suffers. Your neck, your shoulders, your lower back, even your breathing.

Most people try to fix their shoulder pain or their neck tightness without ever addressing the thoracic spine sitting right underneath it all.

This drill gets the upper back extending and rotating freely. And when that happens, the joints above and below it suddenly have a lot more room to do their job properly.

3 minutes a day. That's all it takes to notice a difference.

Drop your answer below 👇 - what's your go-to thoracic mobility drill? Would love to know what's working for you.

Save this and add it to your routine tonight. 🌊

🐾 Eddie's June tip.Winter is coming. Don't use it as an excuse to stop moving.Eddie has never once cancelled a walk beca...
01/06/2026

🐾 Eddie's June tip.

Winter is coming. Don't use it as an excuse to stop moving.

Eddie has never once cancelled a walk because it was cold. And honestly? His joints have never felt better.

The colder months are when movement matters most. Stiff joints, tighter muscles, less motivation - your body needs consistency in winter more than any other time of year.

A shorter session is better than no session. A walk is better than the couch. Five minutes of mobility before bed beats doing nothing.

Keep the habit. Dial back the intensity if you need to. But don't stop.

Eddie doesn't. Neither should you. 🌊

Happy June from the Swell crew - Eddie included.

Pain is rarely the whole story.It's easy to focus on where it hurts - and understandable that you want it gone as fast a...
29/05/2026

Pain is rarely the whole story.

It's easy to focus on where it hurts - and understandable that you want it gone as fast as possible. But if that's all we treat, you'll be back in the same chair in three months with the same problem.
At Swell, we look at the full picture.

Not just the sore spot - but why it's sore. What's driving it. What your movement patterns look like. What your load has been. How your body is compensating. What needs to change so it doesn't come back.

That's what a holistic approach actually means.

It means your shoulder pain gets assessed alongside how your thoracic spine moves. Your knee pain gets looked at in the context of your hip strength and your training load. Your back gets treated as part of a whole body - not in isolation.

Because your body doesn't work in isolation. And your rehab shouldn't either.

If you've been treating symptoms and not getting anywhere - come in and let's look at the whole picture.
Book via the link in bio. 🌊

Every stride tells a story.How your foot lands. How your ankle absorbs load. How your calf and Achilles respond. How you...
27/05/2026

Every stride tells a story.

How your foot lands. How your ankle absorbs load. How your calf and Achilles respond. How your knee tracks through the movement.

Most runners never get to see theirs.

A running assessment gives us exactly that - a clear picture of what's happening biomechanically every time your foot hits the ground. And more importantly, whether anything in that pattern is quietly building toward an injury.

You don't have to be in pain to benefit from one. In fact the best time to do it is before something goes wrong.

If you're training consistently, building toward a race, or just want to run for as long as possible without breaking down - this is worth doing.

Northern Beaches runners - book a running assessment via the link in bio. 🌊

25/05/2026

🔥 Underrated but essential.

Prone Y lift offs target the lower traps - a key muscle for overhead control and shoulder blade stability.

If you’re dealing with nagging shoulder pain, especially during lifts or overhead movements, poor scapular control may be part of the issue.

If your shoulder feels stuck in the same old pain cycle and you’re never able to progress your overhead lifts, this may be the missing link in your program.

Simple, effective, and harder than they look. 🌊

Rehab works best when it's specific.Not a generic program printed off a sheet - but exercises selected and coached based...
22/05/2026

Rehab works best when it's specific.

Not a generic program printed off a sheet - but exercises selected and coached based on what your body actually needs right now.

Here we're loading through a single leg pattern with band resistance at the knee - building the hip and glute strength that runners and active people need to stay out of trouble.
It looks simple. The results aren't.

Book in via the link in bio and let's build your program. 🌊

20/05/2026

We promised you the fix. Here it is. 👀

Half kneeling dorsiflexion - the single most effective drill for improving ankle mobility and getting you back to squatting pain free.

The key points: →
-Knee drives over your pinky toe - not caving inward →
-Heel stays flat on the floor the whole time →
-Once it feels easy, add a kettlebell for extra pressure into the range

Consistent work before every session. Four weeks. That's all it takes for most people to notice a real difference.

Save this, go back and save part one, and share it with someone who's been avoiding squats because of knee pain. 🌊

This one's for every surfer on the Northern Beaches who's been piecing themselves back together between sessions.It does...
18/05/2026

This one's for every surfer on the Northern Beaches who's been piecing themselves back together between sessions.

It doesn't have to be that way. Swipe through - and tag a surfer who needs to hear this.

15/05/2026

Knee pain during squatting is something we regularly see - and the cause is often not the knee itself.

Here’s a quick test:

Try elevating your heels slightly and squat again.

If the pain disappears or improves, ankle mobility is likely playing a role. 👀

Stay tuned for what to do next. 🌊

Address

2/31 Brighton Street, Curl Curl
Sydney, NSW
2096

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8:30am - 5pm
Saturday 8am - 12:30pm

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