https://movemountainsphysio.com/recipes daily 0.75 2020-12-20 https://movemountainsphysio.com/blogs daily 0.75 2024-09-26 https://movemountainsphysio.com/blogs/is-your-anterior-pelvic-tilt-causing-you-pain-heres-what-you-need-to-know monthly 0.5 2024-05-11 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/80f1051c-3e00-4037-a643-a4657916da04/Man+gardening+in+posterior+pelvic+tilt.jpg Blogs - Is Your Anterior Pelvic Tilt Causing You Pain? Here’s What You Need To Know. - Make it stand out This man is gripping/ squeezing his bum muscles and pulling his pelvis into posterior pelvic tilt (he consequently has “no bum” as his glute muscles are underdeveloped). https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/27027a0a-490f-4e75-b89e-b2c3d92964a1/HITT+training+with+posterior+pelvic+tilt.jpg Blogs - Is Your Anterior Pelvic Tilt Causing You Pain? Here’s What You Need To Know. - Make it stand out This woman is incorrectly gripping her belly (abdominal muscles) in this exercise, which is creating this flat back position (posterior pelvic tilt) commonly associated with back pain and tight hip flexors. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/282cfbc5-edaf-4ef5-9260-287010820642/Planking+neutral+pelvic+tilt%29.jpg Blogs - Is Your Anterior Pelvic Tilt Causing You Pain? Here’s What You Need To Know. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/7ed414b2-37a0-4ded-b929-a2cae215a559/Neutral+pelvic+tilt Blogs - Is Your Anterior Pelvic Tilt Causing You Pain? Here’s What You Need To Know. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://movemountainsphysio.com/blogs/plantar-fasciitis-symptoms-and-treatment monthly 0.5 2021-08-18 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1628129928190-RUPPXPZ6SMB5220XQQBY/PXL_20210805_005348581+%281%29.jpg Blogs - Plantar Fasciitis Symptoms and Treatment https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1628129931249-3QSGOXZXZ37II38MM3FW/PXL_20210805_015927684+%281%29.jpg Blogs - Plantar Fasciitis Symptoms and Treatment https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1628126739767-LU66S8VV6RC3CM32TH2S/PXL_20210805_004902377.jpg Blogs - Plantar Fasciitis Symptoms and Treatment https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1628153753661-N94YH3HYPNLX0C6YTVI7/PXL_20210805_005125361+%281%29.jpg Blogs - Plantar Fasciitis Symptoms and Treatment https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1628128147970-DXIPD2NWD4FW6OG3FXV7/PXL_20210705_045520452.MP_exported_1271+%281%29+%281%29.jpg Blogs - Plantar Fasciitis Symptoms and Treatment https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1628128153695-VXLU8L4X55UB3IZGEF9J/PXL_20210705_044953171.MP_exported_1104+%281%29.jpg Blogs - Plantar Fasciitis Symptoms and Treatment https://movemountainsphysio.com/blogs/how-to-recover-from-an-injury-faster monthly 0.5 2022-06-14 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1653379259696-K3YS0416L53MF54OPE5Q/how-to-recover-from-an-injury-faster4.jpg Blogs - How To Recover From An Injury Faster - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1653376916806-VZU4QFI0EZMFSJB2HTT8/how-to-recover-froom-an-injury-faster3.jpg Blogs - How To Recover From An Injury Faster - Heat Heat increases blood flow to the area which means more swelling and pain and a prolonged recovery. Alcohol Alcohol also increases blood flow. We’re also more likely to make silly decisions after a few, which could lead to further injury. Running or Re-injury The worse your injury, the longer the rehabilitation. Be kind to your body and don’t undertake any activities that increase the pain and may make the situation worse. Massage Massage generally increases blood flow and isn’t recommend. Specific massage can be useful to reduce muscle spasm and decrease pain however we recommend this is done by a professional. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1653552297231-81TO7MDJ9JJTL60VO7K8/how-to-recover-from-an-injury-faster1.jpg Blogs - How To Recover From An Injury Faster - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1653379305659-ITA3WT4P5WUUPFPUXSM0/how-to-recover-from-an-injury-faster5.jpg Blogs - How To Recover From An Injury Faster - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1653376558657-EIUG7CX0QQSMNB6930XN/how-to-recover-from-an-injury-faster2.jpg Blogs - How To Recover From An Injury Faster - Rest/ Protect, Optimally Load Protecting your body from further injury is important but some gentle movement and walking as tolerated can speed up recovery. Ice Ice decreases pain and inflammation. We recommend 20 minutes every 2-3 hours . Frozen peas mould well around bony joints but always wrap them in a damp towel to avoid ice burns. Compress Do not miss this one! Swelling is important for healing but too much swelling creates scar tissue and delays long-term recovery. Wear compression clothing or wrap it in a bandage but be careful not to cut off the circulation. Elevate Minimise the swelling and pain by keeping it up. https://movemountainsphysio.com/blogs/how-do-i-engage-my-core monthly 0.5 2024-02-18 https://movemountainsphysio.com/blogs/work-from-home-questions monthly 0.5 2022-02-01 https://movemountainsphysio.com/blogs/work-from-home-set-up monthly 0.5 2022-02-01 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618117690527-7V83RUUGU0KNS455HF49/PXL_20210411_015734590.jpg Blogs - Work Station Set-Up https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618117697234-Z8P9J3L3ADIC3UAVN6OQ/PXL_20210411_015633255.jpg Blogs - Work Station Set-Up https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618118395737-44Q23FHZ4B6XM5Q1GTX7/PXL_20210411_020405242+%281%29.jpg Blogs - Work Station Set-Up https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618118391045-NS3MK8KC7QLR6OEF18MK/PXL_20210411_020346937+%281%29.jpg Blogs - Work Station Set-Up https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618117096888-L1Y09KURS9AQMFUZXGPH/PXL_20210411_015114484+%281%29.jpg Blogs - Work Station Set-Up https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618117099234-MT69FY9S7X7ELCOH7J80/PXL_20210411_015137511+%281%29.jpg Blogs - Work Station Set-Up https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618117101613-C0NVVW3KGDJFK51SQPLE/PXL_20210411_015204976+%281%29.jpg Blogs - Work Station Set-Up https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618118782013-6NPBZ97NWU4EG2LGO4HD/PXL_20210411_015926056+%281%29.jpg Blogs - Work Station Set-Up https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618118780049-0GG5G6X5H9KFCMHJ26IA/PXL_20210411_015943475+%281%29.jpg Blogs - Work Station Set-Up https://movemountainsphysio.com/blogs/great-core-exercises monthly 0.5 2024-02-18 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617265453202-BK4UP0NIFLEGE7L0DXCU/PXL_20210330_045023600+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618112983073-G60O9RTLNIUQJS0ZNJBB/PXL_20210411_025334404+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618110798879-ZU6VVBDRNJUC7A35MHEU/PXL_20210411_024108797+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618110905804-WLJDDR8E5J6VGA8CNOOV/PXL_20210411_024647017+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617264108057-ZIPIS6ZX8TQJCGCXN9KV/PXL_20210330_044957023+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617264822966-AWV4WVAH8IXNDU5NGVLJ/PXL_20210330_044957023+%282%29+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617264825399-QZMKWMNBCNRH04TF7BUH/PXL_20210330_045224642+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617264828500-U827VEC7I7BUHDL9RPNA/PXL_20210330_045218678+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618112744027-CQRH84MEZJFH74Z0YDE2/PXL_20210411_025159272+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618112741910-R3KXT2I2YPPVH0AATZQQ/PXL_20210411_024733345+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617168466507-H65OPLG5YPRNQPF7R6Z7/PXL_20210330_044055493+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617168463598-CFF6HTNIWKS88E8YPVLN/PXL_20210330_044128607+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617168470144-387A63YOLN197EI2LVEY/PXL_20210330_044132056+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618110548370-4INBMOPS5660FH75KVS1/PXL_20210330_045241504+%281%29.jpg Blogs - 5 Great Core Exercises https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1618110552545-IXXYOP3PDCEI4IBUMD7G/PXL_20210330_045245755+%281%29.jpg Blogs - 5 Great Core Exercises https://movemountainsphysio.com/blogs/are-you-engaging-the-core-correctly monthly 0.5 2024-02-18 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1617088918812-IZSM55N19N4QD58EHY3J/The+core.jpg Blogs - Are You Engaging Your Core Correctly? 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https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1651733521143-MWBZ10LTC4612T3HIOQ2/sport-injury-treatment.jpg https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1651733806183-1N1QM5TK4PT33G27ACDG/sporting-shoulder-injury-rehabilitation.jpg https://movemountainsphysio.com/chronic-pain-treatment daily 0.75 2024-08-05 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1651727764325-MHUM8BM4D8707TQOSJVZ/chronic-lower-back-pain.jpg Chronic Pain Treatment - Chronic lower back pain Chronic headaches Chronic neck and shoulder pain Sciatica and other nerve pain Fibromyalgia Chronic fatigue syndrome Postural orthostatic tachycardia syndrome (POTS) Thoracic outlet syndrome (TOS) Endometriosis Ankylosing Spondylitis Rheumatoid arthritis Pain due to hypermobility conditions e.g. Ehlers-Danlos Syndrome Chronic Regional Pain Syndrome (CRPS) Pain due to neurological conditions e.g. Multiple Sclerosis https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1651729334181-VCWK91FCAI83C1N05Z1F/iStock-1199605932.jpg Chronic Pain Treatment - If you have chronic pain there are likely many factors. You may have already seen many therapists who have given you a variety of information. The first thing we need to understand is your story, the development of the problem and all the things you know, feel and believe about it to date. Whole body assessment to determine the root cause of your chronic pain e.g. do you have chronic back pain because of poor ribcage posture? Video analysis of your walking technique and day-to-day postures to understand how they are contributing to your chronic pain. Educate you about what is causing your chronic pain and why it won’t resolve. Decrease your chronic pain with hands-on treatments such as muscle release or dry-needling, or by teaching you self-release techniques and mobility exercises so you can alleviate your chronic pain at home. Teach you appropriate changes to your daily movements and postures so that you can sit, stand, walk and exercise without pain. Improve your sleep by removing your chronic pain and educating you on good sleeping positions for your situation. Tape your injury as required to help support it and promote healing. Discuss taping and bracing options to alleviate your chronic pain during specific activities. Guide you through a personalised rehabilitation program to restore your strength and mobility and alleviate your chronic pain. https://movemountainsphysio.com/contact daily 0.75 2024-01-11 https://movemountainsphysio.com/move-mountains-policies daily 0.75 2024-02-12 https://movemountainsphysio.com/neck-pain-headaches-and-dizziness daily 0.75 2024-01-11 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646277495108-LXIMHLGWUC3XGU2HE7YJ/neck-muscle-tightness-working-from-home.jpg Neck Pain, Headaches and Dizziness - Acute wry neck (waking up and not being able to turn your head) Facet joint sprains Cervicogenic headaches Tight shoulders Dizziness and vertigo Tinnitus (ringing ears) Pins and needles/ referred pain into the arms Trapped nerves Thoracic Outlet Syndrome Post-Concussion Syndrome Dysequilibrium (poor balance) https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646277985316-SVIY1B7RFEW1J7UWLR03/neck-pain-treatment.jpg Neck Pain, Headaches and Dizziness - Local assessment of your neck alignment and function to identify the local cause of your pain. Whole body assessment to determine the root cause of your neck rightness and dysfunction e.g. are your neck muscles tight because they’re compensating for tight chest muscles? Educate you on the cause of your neck and head injury and important postural and movement changes you need to make to heal your neck or head pain. Complete an ergonomic assessment of your workstation or work from home set-up and help you make necessary adjustments. Quickly take away your neck and head pain through hands-on treatment such as massage or dry-needling or by teaching you self-release techniques and mobility exercises to do at home. Teach you exercises to activate and strengthen the muscles of the neck and shoulders that are causing your problems. Improve your sleep by removing your neck and head pain and educating you on good sleeping positions and pillow options for your situation. Guide you through a personalised neck rehabilitation program to get you back to full function and what you want to do. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646278306406-CMGSN9CQ7DSWC50UIOIJ/quick-neck-pain-relief-at-home.jpg Neck Pain, Headaches and Dizziness - If you wake up and can’t turn your head, don’t push through it. Most neck pain is due to muscle spasm so use a heat pack on your neck muscles. Take a look at our blog "How To Recover From An Injury Faster". Posture is important but “tucking the chin” is unlikely to fix the problem alone. Neck pain is often a result of poor posture at our foundation - the pelvis and ribcage. Take a look at our YouTube video series to check and correct your posture. If you have neck tightness or a headache, massaging the tops of your shoulders might feel good initially but will rarely fix it. These muscles are usually tight as they are compensating for other muscles. take a look at our favourite stretches and release techniques to address the real culprits and treat neck pain at home. Avoid working on a laptop (especially on the couch). Take a look at our blog on good work station set-up or our YouTube videos about good ergonomics. In sitting, sit with a lumbar roll or rolled towel to support your lower back arch - this will stack your spine under your neck so your neck muscles can relax. Take a look at our sitting posture video to understand why and how. Make a physiotherapy appointment so that we can identify the root cause of your neck pain or headache and get you back on the road to recovery. https://movemountainsphysio.com/shoulder-pain daily 0.75 2022-05-25 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646281582311-ONY08LSF7KSY0GOF4Y8W/Rotator-cuff-assessment-for-shoulder-pain.jpg Shoulder and Shoulder Blade Pain - Shoulder bursitis Biceps (and other shoulder) tendinitis Shoulder impingement Scapular winging Rotator cuff injury Frozen shoulders (adhesive capuslitis) Shoulder pain Shoulder blade pain Knots under and around the shoulder blade Shoulder dislocation Trapped nerves in and around the shoulder Shoulder injury after a fall Post-op shoulder rehab Radiating shoulder pain into the arm https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646281916151-FOKPPQPSNUOSVFQAF9QC/shoulder-injury-treatment.jpg Shoulder and Shoulder Blade Pain - Local assessment of your shoulder girdle (joint, blade and collarbone) to identify the cause of your shoulder pain. Whole body assessment to determine the root cause of your shoulder injury e.g. do you have shoulder pain because of poor ribcage position? Educate you on the cause of your shoulder injury and important postural and movement changes you need to make to heal your shoulder injury quickly. Quickly alleviate your should pain through hands-on treatment such as massage or dry-needling or by teaching you self-release techniques and mobility exercises to alleviate your shoulder pain at home.. Use and teach you rigid tape or kinesiotaping techniques to offload the injured shoulder muscles so they can heal. Assess your rotator cuff and guid you through rotator cuff strengthening as appropriate. Teach you exercises to activate and strengthen the muscles of the shoulder girdle that are causing your problems. Improve your sleep by removing your shoulder pain and educating you on good sleeping positions for your situation. Guide you through a personalised shoulder rehabilitation program to get you back to full function. Assess and refine sports specific techniques that may be aggravating your shoulder injury e.g. how you hold or use the ski pole. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646283041898-EPQV0I0X5F1T5LFJ68KJ/shoulder-injury-treatment-at-home.jpg Shoulder and Shoulder Blade Pain - Many shoulder injuries are caused by poor posture of the ribcage as the ribcage is the foundation on which the shoulder girdle sits. If you are slumped through your ribcage, your shoulder has no choice but to be rolled forward. Take a look at our YouTube series on good posture (hint: “shoulders back” is never a good cue). Take a look at this blog "How To Recover From An Injury Faster" Avoid sitting for long periods, especially on the couch or working on a laptop. If your shoulder pain flares up whilst at work, take a look at our blog “Work Station Set-Up” or watch these videos on good ergonomics. If you use an ergonomic or sideways mouse, stop using it, it will be contributing to your shoulder pain. Watch this video on good hand position on your mouse. Try these exercises to release some of the most common areas of tightness that cause shoulder pain and treat your shoulder pain at home. If your shoulder pain is irritated doing upper body weights or weight bearing activities, avoid these until you can get your shoulder injury properly assessed. If you have recently dislocated your shoulder, or if you feel like your arm is “too heavy”, put it in a sling and book an appointment for treatment of your shoulder pain. If you have a rotator cuff tear, make a physiotherapy appointment so that we can assess and treat your shoulder injury specific to you. You will find many rotator cuff exercises online however it is important to understand how to do these exercises specific to your shoulder injury if you want to quickly alleviate your shoulder pain. https://movemountainsphysio.com/hand-wrist-and-elbow-pain daily 0.75 2022-05-25 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646283837437-AHKPB9ULPPUETRHRZ3W5/tennis-elbow-pain.jpg Hand, Wrist and Elbow Pain - Tennis elbow Golfer’s elbow Carpal tunnel syndrome Weak wrists (pain with weight bearing) Referred nerve pain or tingling into the arms and hands Thoracic outlet syndrome Pins and needles or numbness in the hands and arms Rehab following wrist, hand and arm fractures Rehab following wrist, hand and arm surgery De Quervain’s tenosynovitis Hand and wrist repetitive strain injury (RSI) Intersection syndrome Wrist pain or pins and needles while bike riding https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646717854373-UXKB39FPGRT2HBQ05XN4/treatment-for-thoracic-outlet-syndrome.jpg Hand, Wrist and Elbow Pain - Local assessment of your hand and arm pain to identify the irritated tissue causing your pain. Provide and fit hand, wrist and elbow braces and supports as necessary. Tape your hand or arm injury to relieve your pain and promote tissue healing as required. Whole body assessment to determine the root cause of your hand or arm injury e.g. is your hand or arm compensating for weak shoulder muscles? Educate you on the cause of your hand or arm injury and important postural and movement changes you need to make to quickly heal your arm pain. Assess your ergonomic set-up or sports technique and advise you of changes you can make to alleviate your hand and arm pain. Quickly take away your hand or arm pain with hands-on treatment or by teaching you self-release techniques and mobility exercises you can do to quickly treat your own injury. Teach you exercises to activate and strengthen the muscles of your hand and arm. Teach you how to use or adapt your hand and arm movements for necessary day to day activities to decrease your hand or arm pain e.g. gripping, weight bearing. Improve your sleep by removing your hand or arm pain and educating you on good sleeping positions for your situation. Guide you through a personalised hand or arm rehabilitation program to heal your injured tissues and to get you back to full function. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646285305861-KRT6RWU57QOL5NGTWZ2L/arm-pain-treatment-at-home.jpg Hand, Wrist and Elbow Pain - If you have sustained an acute arm injury or wrist sprain, take a look at our blog “How To Recover From An Injury Faster”. Referred pain or pins and needles in the arms (Thoracic Outlet Syndrome) can be a result of compression of the nerves or blood vessels as they run between your ribcage and shoulder. Watch our YouTube series on good posture to quickly alleviate your pain. If you have pain or discomfort in your arms, hands or wrists, try some gentle yoga with a focus on opening up your chest and shoulders. Here are some of our favourite stretches to treat arm pain at home. If you have pain down the back of your arm or into your elbow, use a roller to release your lat as tight lats can compress the nerves in your arm. If you have wrist RSI working at your computer and use an ergonomic mouse, get rid of it. Watch these videos on good ergonomic set-up. There are many exercises for tennis and golfer’s elbow freely available online. While there is good evidence to support these exercises, these injuries are a result of biomechanical dysfunction. This means these exercises will be more effective when the root cause of your tennis or golfers elbow pain is also treated. https://movemountainsphysio.com/ribcage-and-spinal-pain daily 0.75 2022-05-25 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646288797573-O2ZKGQVAIL14HBASTFDF/Scoliosis-and-ribcage-pain.jpg Ribcage and Spinal Pain - Costochondritis Scoliosis Sprained ribs Clicking ribs Sprained facet joints Thoracic Outlet Syndrome Breathing pain Pregnancy related rib pain Rib fracture recovery Tight and sore upper back muscles Poor activation of the upper back muscles Slouched upper body posture (kyphosis) https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646287410294-O1GD2ZVVQ18UA516ZBTK/Thoracic-ring-approach-assessment-and-trratment-for-ribcagepain Ribcage and Spinal Pain - Local assessment of your ribcage alignment and function to identify the cause of your pain. Whole body assessment to determine the root cause of the problem e.g. is it your ribcage or is your ribcage compensating for a twisted pelvis? Educate you on the cause of your injury and important postural and movement changes you need to make to ease your ribcage or spinal pain and allow your body to heal. Quickly take away your pain with hands-on treatment or by teaching you self-release techniques and mobility exercises that you can do to relieve your own pain. Teach you exercises to activate and strengthen the muscles of the ribcage and spine that are causing your problems. Improve your sleep by removing your rib pain and educating you on good sleeping positions for your situation. Guide you through a personalised rehabilitation program to restore mobility and strength to your ribcage and spine and get you back to full function. Assess your sports technique and equipment to determine if it is contributing to your ribcage pain and any changes you need to make. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646293361191-O8IAR3RO4MIIFO3REU9A/Ribcage-and-spinal-pain-relief.jpg Ribcage and Spinal Pain - If you have an acute flare of ribcage pain, try a heat pack. Most ribcage pain is due to muscle spasm so it responds best to heat. Take a look at our blog "How To Recover From An Injury Faster". Posture is very important but “shoulders back” is never a good cue. Check out our Youtube video series on good posture. Sit with a lumbar roll or rolled towel to help support your lower back arch. Avoid sitting slumped in the couch or working on a laptop. Take a look at this video to help you understand good sitting posture. If you commonly think about activating your core muscles or bracing your abs day-to-day you need to stop! Your abdominal muscles attach onto your ribcage and are likely making your pain worse. Check out these videos to understand more. If you’re feeling upper back pain, avoid the temptation to stretch it out or release it with a ball. Most of the time, the pain you feel is the compensation so these aren’t the muscles you need to release. Try these stretches and exercises instead. If you have a lot of ribcage or spinal pain, you may find you need to lie down but avoid curling in a ball. Lie flat on your back or with a pillow under your knees. Try to stay mobile but avoid impact exercise. Try some deep breathing, gentle yoga, lying on an acupressure mat or going for a walk thinking about your new upper body posture. Make a physiotherapy appointment so that we can identify the true cause of your rib injury or spinal pain and get you back on the road to recovery. https://movemountainsphysio.com/back-pain-relief daily 0.75 2024-02-18 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646719407313-JBOSTYLGVI78N48R1KGY/back-pain-relief1.jpg Back Pain Relief - Acute lower back pain Injured discs (you might hear people say “slipped discs”, but there’s actually no such thing, discs don’t slip!) Facet joint irritation Unstable vertebrae Lift and twist injuries Spondylolisthesis and pars defects Ankylosing spondylosis Generalised upper, lower and mid back pain or stiffness Rehabilitation following back or disc surgery Sustained sitting pain or standing pain Referred pain and pins and needles into the legs and feet Flat back posture (loss of lumbar lordosis) Sway back posture Excessive lower back curvature Chronic, persistent and repetitive lower back pain https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646719695781-Z6V46EQ04MD35EC4Y6CW/tape-for-back-injury-relief.jpg Back Pain Relief - Local assessment of your back pain to diagnose the injured tissue. Referral for further scans for your back pain if required. Assessment of vertebral instability. Whole body assessment to determine the root cause of your back pain e.g. are your back muscles compensating for your abs being too tight. Assessment of your core function and strength. Teach you appropriate core activation and strengthening exercises to improve the alignment and stability of your back as required. Quickly take away your pain with hands-on treatments such as muscle release or dry needling, or by teaching you self-release techniques and mobility exercises so you can relieve your own pain. Teach you appropriate changes to your daily movements and postures so that you can sit, stand, walk and lift without back pain. Improve your sleep by removing your back pain and educating you on good sleeping positions for your situation. Tape your back injury to support it and promote healing as required. Guide you through a personalised rehabilitation program to restore the strength and mobility to your back and return you to full function. Do an ergonomic assessment of your work station to understand if this is contributing to your back pain. Assessment of any sports technique or equpiment set-up that may be contributing to your back pain e.g. your running technique or bike set-up. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646719802425-1J84M7PQQCN8CK7CY7XU/back-pain-relief-at-home.jpg Back Pain Relief - If you are experiencing sudden, acute back pain, lie flat on your back or with a pillow under your knees and try some deep breathing into your belly. If you get stressed and anxious about the pain, it will make it worse. Take a look at our blog "How To Recover From An Injury Faster" Limit bed rest to one day if possible. Begin light movements as soon as possible but avoid high impact activities until your physio gives you the all clear. Avoid long periods of sitting or standing and avoid the couch. Try a heat pack, try a cold pack and go with whatever feels best for your back pain. Avoid bending or twisting through your spine. To get in and out of bed, roll your body as if you were in a brace instead of doing a sit-up. Take a look at these videos on good sitting and standing posture. Resetting your posture can have an immediate and significant effect on back pain. Check out these videos or our blog on “Work Station Set-Up”. Setting up your environment to support healthy back posture can have a big impact to relieve your back pain. Try some of our favourite stretch and release exercises to treat back pain at home. One of the biggest causes of back pain is belly gripping (inappropriate activation of the abs). If you ever think about bracing your core or tightening your abs check out this video about the important difference between the abs and the core. Take a look at our advice for good lifting technique. https://movemountainsphysio.com/hip-and-pelvis-pain daily 0.75 2022-05-25 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646722690864-VZP2SOQLAJUKAMEEXDDQ/Pregnancy-pelvis-pain.jpg Hip and Pelvis Pain - Sacroiliac joint (SIJ) pain, instability and dysfunction Pubic symphysitis Hip or trochanteric bursitis Glute, hamstring and adductor tendinopathy Labral tears Hip impingement Piriformis syndrome Groin pain Weak or tight glutes Hip and pelvis stress fractures Rehabilitation following hip surgery Hip and pelvis pain during pregnancy Pelvic floor dysfunction and incontinence Weak core muscles https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646722814934-JH85CK339XVYK9O3ROFL/holistic-physiotherapy-for-pelvic-pain.jpg Hip and Pelvis Pain - Local assessment of your hip or pelvis to diagnose the injured tissue and advise you on any changes you should make to your current exercise program. Assessment of the stability and function of your pelvis (sacroiliac joints and pubic symphysis). Whole body assessment to determine the root cause of the problem e.g. is your SIJ unstable because it’s compensating for your stiff back. Assessment of your deep core and stabilising hip muscles. Teach you appropriate core activation and strengthening exercises as required. Teach you activation and strengthening exercises for your hip muscles. Quickly take away your hip and pelvis pain with hands-on treatments such as muscle release or dry needling, or by teaching you self-release techniques and mobility exercises.. Teach you appropriate changes to your daily movements and postures that you should make to alleviate your hip or pelvis pain. Improve your sleep by removing your hip or pelvis pain and educating you on good sleeping positions for your situation. Tape your pelvis injury to helps stabilise and support your sacroiliaic joints as required. Guide you through a personalised hip and pelvis rehabilitation program to get you back to full function. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646723887789-9I83FQ1IA9CZSW71TZ9I/hip-pelvis-pain-treatment-at-home.jpg Hip and Pelvis Pain - If you have hip or pelvis pain, avoid sitting on low chairs or in a low couch as it puts your hip in increased flexion and will increase your pain. If you have incontinence, urinary frequency or other pelvic floor symptoms watch this video on incontinence treatment. If you have sacroiliac joint or pelvis pain (especially if you are pregnant), try wearing a pair of firm bike shorts or a belt. Adding some external compression through the pelvis can help stabilise it and decrease pain from excessive sacroiliac joint movement. If you have a labral tear of your hip, watch this video on labral tear management. Sometimes surgery is required but labral tears are always a result of biomechanical dysfunction. Good physiotherapy and rehabilitation is essential to your recovery. Try some of our favourite releases to treat hip and pelvis pain at home. If you “squeeze your glutes” when you workout or squat, watch this video. “Squeezing the glutes” contributes to a lot of the pelvis and hip pain we see. If you like to activate your core muscles as you move, watch this video. Inappropriate core bracing is a common cause of pelvic instability. Take a look at our video series on good posture. Pelvic pain can be caused by weak abdominals and lower back muscles so restoring your natural lumbar curve is essential and can greatly improve your pain. Make sure you are using good lifting technique, especially if you are pregnant or caring for a newborn. Book in for an appointment so that we can identify the root cause of your hip and pelvis pain. Hip and pelvis pain is often due to compensations for problems elsewhere in the body. We need to identify the root cause in your body. https://movemountainsphysio.com/knee-pain-relief daily 0.75 2022-05-25 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646725105785-ORH818ZNA6S1H33F0WU3/skiing-knee-injury.jpg Knee Pain Relief - Patello-femoral pain (sore knee caps or “Runner’s knee”) Patella maltracking ACL (anterior cruciate ligament) ruptures MCL (medial collateral ligament) and LCL (lateral collateral ligament) injuries Sporting knee injuries Patella and quadriceps tendinopathy Hamstring tendinopathy Osgood-Schlatters Syndrome (growing knee pain) Quadriceps, hamstring and calf muscle tears Baker’s Cysts Generalised knee pain Rehabilitation following knee surgery Knee crepitus (crunching and grinding sounds especially with squatting and stairs) ITB pain https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646724737056-QU071E419BBP05OPWVO7/knee-injury-treatment.jpg Knee Pain Relief - Local assessment of your knee pain to diagnose the injured tissue. Fit braces or refer you for specific imaging of your knee pain if required. Whole body assessment to determine the root cause of your “out of nowhere” knee pain e.g. are your knees sore because your glutes aren’t working properly. Video analysis of your walking, running, jumping or sports technique to identify any change you need to make to decrease the strain on your knee injury. Teach you appropriate strengthening exercises to activate your knee muscles and alleviate your knee pain. Quickly take away your knee pain with hands-on treatments such as muscle release or dry needling, or by teaching you self-release techniques and mobility exercises. Teach you appropriate changes to your daily movements and postures so that you can sit, stand, walk and exercise without knee pain. Improve your sleep by removing your knee pain and educating you on good sleeping positions for your situation. Tape your knee injury as required to support it and promote healing. Teach you taping techniques that you can use in your return to sport to prevent knee pain recurrence. Guide you through a personalised knee rehabilitation program to restore your strength and mobility and get you back to full function. https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646725570941-HGK0KPXOYGHSB555HUR8/knee-injury-treatment-at-home.jpg Knee Pain Relief - Don’t walk or run through knee pain. Too much swelling deactivates the stabilising muscles around your injury which will prolong your overall recovery. If your knee is swollen, try a compressive knee sleeve or bandage around your knee. It should make it feel much better unless it is too tight. Check out these videos on good calf raise, squat technique and lifting technique. Knees are commonly a victim of poor muscle activation elsewhere in your legs. Take a look at our favourite stretch and release exercises to treat knee pain at home. If you have sustained a new, acute or sporting knee injury, take a look at our blog “How To Recover From An Injury Faster”. If you have sustained a traumatic knee injury playing sport, make an appointment to get this seen to as soon as possible. Knee ligament injuries are common and need specific care to avoid delayed healing and long term compensations. If your knee pain appeared out of nowhere or isn’t getting better of it’s own accord, make an appointment. Knee pain is often a result of muscle imbalance and should be assessed and rehabilitated properly to avoid prolonged problems. Over the counter knee braces can often help decrease running and walking knee pain however they will not fix the root cause of your injury. Make a physiotherapy appointment to understand the root cause of your knee pain and get rid of it for good. https://movemountainsphysio.com/foot-and-ankle-pain daily 0.75 2023-06-14 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646727436032-7JOVWSY1LL0F3ITXYIF3/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646727814426-HVY0QBVI7BUU84OL0VPJ/treatment-flat-feet.jpg https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646727917471-44Q08DKHVQEVLQDPXHKS/foot-ankle-pain-relief.jpg https://movemountainsphysio.com/running-injuries-jindabyne daily 0.75 2023-07-04 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646889027508-M8EE5I54272DQVFCK1KH/running-calf-pain.jpg https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646888953350-4AB6PFKRNAD5C8TLGIYU/Running-injury-assessment.jpg https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646889105998-31BU166YMDV146TKGD7D/treat-running-foot-pain-at-home.jpg https://movemountainsphysio.com/skiing-injury-snowboarding-injury-jindabyne daily 0.75 2024-02-18 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646890146807-JZ4M6OOYRO4Z9J1KO5WX/skiing-knee-injury.jpg https://movemountainsphysio.com/mountain-biking-road-cycling-injuries daily 0.75 2023-07-07 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1651712171686-BYP93M1Z5OLTJQ0N7YO2/cycling-injury-treatment.jpg https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1651712518081-C8A51T5HHL3M8MEVFWON/stretching-for-mountain-biking-injury-treatment.jpg Mountain Biking and Road Cycling Injuries - If you have sustained an acute mountain biking or road cycling injury from a crash, read our blog “How To Recover From An Injury Faster” and book in for an appointment online or in our Jindabyne physiotherapy clinic. Early assessment and injury treatment will significantly speed up your return to riding. If your biking injury is swelling, use a compression brace or compression bandage to reduce the swelling and support the injured area. Do not return to mountain biking, road cycling or any other planned activities until you seek professional advice. If your pain is not a result of a crash, check out our videos on good sitting posture and squat technique. These tips are the same as for good bike riding position. Try adding in some yoga, or check-out our favourite stretches and foam rolling for mountain biking and road cycling injury treatment and prevention. If your pain is limiting how long you can spend on the bike, book an appointment online or in our Snowy Mountains physiotherapy clinic. We’ve never met a biking injury we couldn’t fix. https://movemountainsphysio.com/new-page daily 0.75 2022-05-26 https://movemountainsphysio.com/find-us-online daily 0.75 2024-06-04 https://movemountainsphysio.com/what-we-treat daily 0.75 2024-02-12 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646971124452-EAYVELQ3VCAOR0K956K4/iStock-177406191.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646971035272-8N34T57A5OJ74LMMOR3G/iStock-1256376025+%281%29.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1651714100868-RGXAAZH0N4ZOR2X3EWSV/iStock-650649264.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646971616298-6XMD8BUWPAWCRCXI48ER/iStock-1218001846.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646971473304-GG1DHPQOTOEVBMAFO2OY/iStock-983963052.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646970733643-PI5Q89IIGT8VU9DTWHZ2/iStock-1271502122+copy.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646970672020-JKDKX9XSBZSTP95SYZ86/iStock-1208634923%2B%25281%2529.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646970964066-YRPWZAEAQXSZ90VTDYNM/iStock-1031709816%2B%25281%2529%2B%25281%2529.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646970883809-JMHNZBVKV9FNIIJ7A2BQ/iStock-1079107724.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646970583500-KZPDHUEBM8VRUFGX5354/iStock-1242126323%2B%25281%2529.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646969888505-8C76HG1E5DIKDTTJ9FVH/iStock-838906076%2Bcopy.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646970398970-20LKVP3R5N40SD4CKNLU/iStock-1205739811.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646971263374-6JSXH43B19CN8MQJNYI7/iStock-1257836838.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/1646971737052-HXZRL0Q6ESW9UL2MD55I/PXL_20210705_044645502.MP%2B%25281%2529%2B%25281%2529.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/cf274a9d-92ee-4dad-a7ce-93721d2fd048/PXL_20240125_053026104+%281%29.jpg What We Treat https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/3080e0e5-f6ac-45a1-ad3e-0affa5f29e53/PXL_20240125_054158839+%281%29.jpg What We Treat https://movemountainsphysio.com/core-training-at-home daily 0.75 2025-01-26 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/8ed39ec9-01ba-46f8-bb5c-2df6c32e5d21/Depositphotos_43089983_S+%281%29.jpg https://movemountainsphysio.com/treat-your-skiing-snowboarding-injury-at-home daily 0.75 2024-02-18 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/59738243-e7b2-4f45-8a8c-f4f5823d97b9/SkiingInjury.jpg https://movemountainsphysio.com/meet-the-team daily 0.75 2025-09-30 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/d0416474-71f6-46f5-a83f-62b16c45e3b6/PXL_20210214_001615958.PORTRAIT+%281%29.jpg Meet The Team https://movemountainsphysio.com/melita-morriss daily 0.75 2024-11-16 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/40a2d074-c9bb-4cd0-985e-d49cc6470d64/PXL_20210214_001615958.PORTRAIT.jpg https://movemountainsphysio.com/clinical-pilates daily 0.75 2025-01-26 https://movemountainsphysio.com/jessica-hendriks daily 0.75 2025-06-02 https://images.squarespace-cdn.com/content/v1/5fdec81eff074777c984e703/65618e7e-9949-42a7-9bed-2f14f465821e/PXL_20250602_001857122.PORTRAIT+%281%29.jpg