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

Hornby Care Physiotherapy

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Hornby Care Physiotherapy

Physiotherapy clinic for management of musculo-skeletal injuries or conditions. Home, work, sport, o

Hornby Care Physiotherapy is a general physiotherapy clinic specialising in sports medicine treatments. Since 1999, we have acquired an excellent reputation for providing quality musculoskeletal physiotherapy care to the west Christchurch community in Hornby and the surrounding suburbs of Avonhead, Upper Riccarton, Templeton, Wigram, Hei Hei, and Ilam We specialise in Sports Physio, Sports Injurie

s, Golf Injuries, and more. Whether you have a pinched nerve, a twisted ankle, a frozen shoulder, or require treatment for sciatica or overuse syndrome, the friendly clinicians at Hornby Care Physiotherapy can relieve your pain.

25/08/2026

Can you stand on one leg for 10 seconds? 👣

A study of 1,700+ adults aged 51–75 found something interesting: over ~7 years, only 4.6% of those who could hold a 10-second single-leg stand died — compared to 17.5% of those who couldn't. (PubMed)

That doesn't mean poor balance causes early death. It's more likely a simple marker of overall physical health — leg strength, coordination, mobility and function.

So why not test yourself?
🦶 Stand near a bench or sturdy chair for safety
⏱️ Try holding one leg up for 10 seconds

Can't do it? No panic needed — balance can be trained. Strength and balance exercises, walking and regular activity all help.

The goal isn't just a longer life — it's staying strong, mobile and independent for longer.

How long can you hold it? 👇

18/08/2026

Last week we talked about why movement matters for knee osteoarthritis. Here's how to actually do it. 🎥

4 exercises to build strength and confidence in achy knees:

🔹 Sit to stands — functional strength for everyday movements (getting up from a chair, the car, the couch)
🔹 Bench squats — a controlled, supported way to build lower body strength
🔹 Step ups — mimics stairs and uneven ground, builds single-leg control
🔹 Weighted knee extensions — targets the quads, which help support and protect the knee joint

The research is clear: strengthening the muscles around an osteoarthritic knee reduces pain and improves function — often as effectively as other interventions. Movement isn't just okay for OA knees, it's one of the best things you can do for them. 💪

As always, start where you're at. If something's sharp or pinching (not just muscle fatigue), ease off and chat to one of our physios about the right load for you.

📍 Hornby Care Physio

11/08/2026

The best pill for arthritis is... not a pill at all. It’s exercise. 💊➡️🏃‍♀️

Exercise can help reduce pain, improve strength and make everyday activities easier when you have knee osteoarthritis.

This is just a few exercises to get you started! Check back next week for some more tips on managing arthritis.

If knee pain is stopping you from exercising, talk to your physiotherapist about finding the right starting point for you. We're here to help.

05/08/2026

Most warm ups are a waste of time.

Here's the only rule that actually matters: warm up using the exact range of motion you're about to use — just at a lighter intensity, for 5-10 minutes.

🏃 Runners: jog easy for 5-10 min before you pick up the pace.
⛳ Golfers: take some slow, controlled swings through your full range first (like Kevin here 👇).
🏉 Playing a sport: move through the actions you'll actually be doing — lightly.

Skip the generic stretches that have nothing to do with what you're about to do. Match the movement, lower the intensity, give it 5-10 minutes.

Warming up properly has been shown to cut injury risk by around 30% — cheap insurance for something that costs you nothing but time.

28/07/2026

Congratulations to Prebbleton on second place in Ellesmere's Luisetti Seeds Division One - we're proud of your hard hard work over the season! Looking forward to working together again next year.
Well done Darfield on taking out the 2026 Coleman Shield Title!

07/07/2026

Sitting up straight isn't saving your spine.

We've been sold "good posture" as the fix for back pain for decades. Turns out, the research doesn't back it up. No posture is "correct" or "wrong;" slouchers and straight-backers get pain at the same rate.

The real issue is staying frozen in one position for too long — any position.

Your best posture is your next posture. Keep moving - that's the most important thing!

01/07/2026

Big congratulations to Alan who recently debuted for the Volley Blacks, achieving best server across the whole tournament at the AVC Men's Volleyball Cup in India!

30/06/2026

Winter Wellness Bingo! It can be tough to stay on top of your health when it gets cold - here's a few winter habits that stack up to massively support your wellbeing.

Send this to a friend and see who can tick more off in the week.

If you need any help, that's what we're here for - book an appointment anytime.

16/06/2026

Want to prevent football injuries while watching the FIFA World Cup? ⚽

One of the most common injuries for football players is groin strains (adductor injuries). A simple exercise to help prevent them is the Copenhagen adductor. Here’s how to do it 👇

✅ 3 sets of 10 reps per side
✅ Do it with a mate
✅ Knock them out in the half time break while you’re watching the game

Send this to your half time exercise buddy! 🙌

If you want to learn more about how to avoid sport injuries, flick us a follow. Next week we’ll be sharing the full FIFA 11 warm up to avoid football injuries...

09/06/2026

It's Amnesty Week at Hornby Care Physio! 🦶

This week only, we're offering FREE initial consultations for knee or ankle injuries that qualify for ACC — and the good news is, most do.

Here's what you need to know:
✅ No GP referral needed
✅ We handle your ACC claim for you
✅ Completely free initial consult
✅ Book between now and Wednesday 17th and mention this post

Don't leave your injury and hope for the best.

We're right here in Hornby — call us and mention this ad if you want to book. 👇
📞 03 741 1191 | 🔗 https://www.hornbycarephysio.co.nz/make-an-enquiry

Address

64 Carmen Road, Hornby
Christchurch
8042

Opening Hours

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

Telephone

+6433440053

Website

https://www.hornbycarephysio.co.nz/

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