News & Advice Archives - West Lakes Physio - Sports & Rehab Physiotherapy

02/09/202602/09/2026

Waking up with a stiff neck, sore back or aching joints is a common complaint. We often think about what we do during the day — our posture, exercise, work and activities — but what happens during the seven or eight hours we spend asleep may also play a role.

Research is increasingly suggesting that both sleep position and sleep quality can influence musculoskeletal pain and recovery.

Does sleep position matter?

While there isn’t one perfect sleeping position for everyone, spending long periods in positions that place sustained strain on the neck or back may contribute to morning pain or stiffness.

Even side sleeping can vary. A well-supported position where the pelvis and spine remain relatively aligned may be comfortable. Often however, the top leg will fall well forward and can cause prolonged rotation through the pelvis and spine. A pillow between the knees or for the upper leg to rest on infront of you can help alignment.

Pillow support matters too. If your pillow doesn’t adequately support your head and neck, you may spend several hours in a position that places extra strain on sensitive tissues.

This doesn’t mean your sleeping position is necessarily causing your pain, but it may be one factor worth considering — particularly if your symptoms are consistently worse when you first wake.

It’s not just how you sleep — it’s how well you sleep

Perhaps even more important is sleep quality.

Pain can certainly make it harder to sleep, but research is showing that the relationship can also work in the other direction. Regularly getting poor or disrupted sleep may increase our sensitivity to pain and affect the body’s ability to recover.

Poor sleep has also been associated with increased inflammation, reduced pain inhibition, slower recovery and changes in mood, concentration and general wellbeing.

This means sleep shouldn’t necessarily be viewed simply as something that becomes poor because you are in pain. For some people, improving sleep may be an important part of managing persistent pain and supporting recovery.

What can help?

Small changes may make a difference. These can include reviewing your pillow and sleeping position, keeping regular sleep and wake times, reducing screen use late at night and developing a consistent wind-down routine.

The article also highlights strategies such as morning light exposure, regular exercise, limiting stimulating activities late in the evening, relaxation or breathing exercises, and gradually changing unhelpful sleep habits.

Key takeaways

Pay attention to your morning symptoms. Regularly waking with pain or stiffness may be a clue that sleep posture or sleep quality is worth exploring.
There is no single “perfect” sleeping position. The aim is a comfortable, well-supported position that avoids prolonged twisting or strain.
Check your pillow support. Your pillow should comfortably support your head and neck rather than leaving them tilted or rotated for hours.
Sleep quality matters as much as sleep posture. Interrupted or insufficient sleep may increase pain sensitivity and make recovery more difficult.
Keep a consistent sleep routine. Regular bed and wake times, morning daylight and reducing late-night screen exposure can all support better sleep.
Think beyond the painful area. Exercise, physiotherapy treatment and good sleep can work together rather than treating each separately.
Tell your physio about your sleep. If pain is regularly worse on waking, information about your sleeping position, pillow and sleep quality may provide another useful piece of the puzzle.

If you regularly wake with neck, back or joint pain, let your West Lakes Physio physiotherapist know. Looking at what happens overnight — as well as what you do during the day — may help us develop a more complete approach to your treatment and recovery.
Learn more about Sleep and Sport Performance here
Waking with neck pain? Read our Pillow Guide here.

Based on “The Nocturnal Spine” by Dr Doug Cary, Specialist Musculoskeletal Physiotherapist and sleep researcher, published in InTouch, Issue 3, 2026.

02/09/202602/09/2026

“What sort of pillow should I be sleeping on?” is still one of the most common questions I’m asked when treating people with neck pain.

The answer is rarely a particular brand or type of pillow. The best pillow is generally one that feels comfortable, supports your usual sleeping position and allows your neck to rest in a comfortable position overnight.

If you sleep well, your neck feels comfortable in bed and you wake without increased pain or stiffness, your pillow is probably doing its job.

But if you find yourself regularly waking with a stiff or sore neck — or rotating through every pillow in the house trying to find something that works — it may be worth looking more closely at your pillow and sleeping position.

Start with the position you sleep in

The aim is to support your head and neck comfortably rather than leaving your neck tilted or twisted for long periods.

Side sleepers

Side sleepers generally need enough pillow height to fill the space between the shoulder and the head. A pillow that is too low may allow your head to drop towards the mattress, while one that is too high can push it in the opposite direction. Your shoulder width, mattress firmness and body shape will all affect how much support feels right for you.

Back sleepers

Back sleepers will usually be more comfortable with a lower pillow. If the pillow is too high, it can push the head forward and bring the chin towards the chest. Some people find a pillow with gentle support or contouring beneath the neck more comfortable.

Tummy sleepers

Sleeping on your stomach requires your neck to remain rotated for long periods, which can be uncomfortable for some people with neck pain. If this is your preferred position, a thinner pillow is generally more comfortable than a high one.

What if you sleep in several positions?

Most of us don’t stay perfectly still all night. If you regularly move between your side and your back, a pillow that can be moulded or adjusted may be more comfortable than something very rigid. This is where pillow filling and construction become important.

What type of pillow should you choose?

There are plenty of options, and each has advantages and disadvantages.

Synthetic pillows tend to be inexpensive, lightweight and easy to scrunch or reshape. They can work well if you change positions frequently, although they may lose their shape sooner than some other options.

Feather or down pillows are soft and very mouldable, so you can adjust the height and shape. However, very soft versions may not provide enough support for some side sleepers.

Memory foam and contour pillows provide a more structured shape and may suit people who prefer firmer or more consistent support. Some people love this feel; others find it too firm or warm.

Latex pillows also tend to provide firmer, longer-lasting support but may not suit people who prefer a softer pillow.

There are also water, gel and other speciality pillows designed for particular comfort or support needs.

The important point is that a more expensive or more complicated pillow isn’t automatically a better pillow for your neck.

A simple trick to try

If your neck is uncomfortable at night, try placing a small rolled towel along the lower edge of your pillow inside the pillowcase. This can provide a little extra support beneath the neck without changing your whole pillow. If you find this noticeably more comfortable, you may prefer a pillow with some gentle contouring or additional neck support.

How do you know when your pillow needs replacing?

There isn’t a single replacement date that suits every pillow. What matters more is whether it is still doing its job. If your pillow has become flat, lumpy, uneven or no longer returns to its usual shape, it may not be providing the same support it once did.

And if you regularly wake feeling as though you need to fold, stack or constantly rearrange it to get comfortable, that may also be a clue that it’s time for a change.

So, what is the “best” pillow?

At the end of the day, there isn’t one perfect pillow for everyone.

Think about:

your usual sleeping position
the height and firmness you find comfortable
whether you tend to move between positions
whether your neck feels comfortable during the night
how you feel when you wake in the morning.

If you have persistent neck pain or regularly wake with stiffness, your pillow may be only one part of the picture. Sleep position, sleep quality and your neck itself can all contribute.

At West Lakes Physio, we can assess your neck, talk through your sleeping position and help you work out whether changing your pillow or night-time support may be useful.

If you’re unsure, bring the details of your current pillow to your next appointment and have a chat with your physio.

You can read more about the links to poor sleep and pain here.

By Sandy Woolman, Physiotherapist – West Lakes Physio Sports & Rehab

01/04/202601/04/2026

The anterior cruciate ligament (ACL) is one of the main supporting ligaments in our knee. Not so long ago, a rupture to the ACL was an injury that we believed required surgical repair to return to a sport that involved twisting and turning. However, there is now considerable evidence that this is not necessarily the case.

Stephanie Filbay ( Physiotherapist and research fellow at the University of Melbourne) recently reviewed the literature to find the best evidence to support ACL injury management. She found that a lot of the common beliefs we have about this injury are not supported by research findings.

Myth 1: You can’t return to sport without having surgery.

In the last decade, multiple studies have investigated the return to sports rates that involve pivoting and sharp direction changes following ACL rupture. Return to sport and physical activity rates are similar in those undergoing surgical repair and those opting to do rehabilitation alone (Smith et al. 2014, Grindem et al. 2012, Frobell et al. 2010, Frobell et al. 2013).

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Myth 2: Knee injury rates are higher if you don’t have an ACL reconstruction following rupture.

Studies have shown that ACL reconstructive surgery does not protect the knee from further injury. The re-rupture rate of the surgical graft is up to one in three young people. Repair of the second ruptured graft offers no additional protection, with up to 27 % of revised grafts failing.

Myth 3: Your knee will be unstable if you don’t have the ACL surgically repaired after the injury.

Several studies have shown that patients can achieve a functionally stable knee by completing high-quality rehabilitation following ACL rupture.

Myth 4: You are more likely to get osteoarthritis if you don’t have the ACL repaired following rupture.

Reports of osteoarthritis on X-Ray are similar in both non-surgical and surgical management of ACL rupture. It is thought that the bone bruising that occurs at the time of injury causes the changes that are seen on X-Ray, years down the track.

It is important to note that arthritis findings on X-Ray are poorly linked to symptoms, such as joint stiffness and pain. Only 50% of people that have injured their ACL report knee pain some 10 to 15 years after injury.

Myth 5: Patients report better outcomes following ACL surgery.

Studies investigating patient reports of knee pain, giving way, activity levels, and quality of life; found no difference in these long-term outcomes in early reconstruction or rehabilitation alone (Grindem et al. 2018).

So what does this mean for you if you have just ruptured your ACL?

The evidence is clear that you can take some time to consider your options. Consider the following to help guide your treatment choice.

Non-surgical management of ACL ruptures can result in a knee that copes with high-level sports involving pivoting and direction changes.
MRI findings do help guide treatment options. If the injury only involves the ACL, there is more chance of success with a non-surgical approach.
If you don’t want to return to sports that involve rapid direction changes and jumping, there is a higher chance that rehabilitation alone will provide good long term outcomes.
Seek an opinion from a sports doctor and physiotherapist with experience in this area. They will help provide a treatment plan that considers your age, long term goals, the extent of the injury and the life demands that can interfere with adequate rehabilitation.
A trial of intense and progressive rehabilitation for 6 to 8 weeks before surgery is the favoured approach to see how well the knee responds to exercise. If the athlete cannot function at a sufficient level to achieve their sporting or occupational goals, ACL reconstruction should be considered.
Outstanding knee function following ACL rupture is dependent on completing a high-quality exercise program that focuses on strength, landing patterns, balance and sport-specific agility training (Eriksson et al. 2013). Surgery alone is not sufficient to achieve this result. Many recreational athletes fail to complete the necessary rehabilitation. Approximately 45 % drop out of supervised rehabilitation after only three months (Ebert et al., 2018). The prehab phase of management exposes the injured athlete to the rehabilitation demands necessary to achieve a successful outcome.
Before returning to a specific sport, the athlete should pass a series of tests that indicate that rehabilitation has achieved the necessary strength, balance and agility required to participate. These tests look at strength, hop distance, landing technique and agility skills. The psychological readiness to return to sport is important to assess how confident or mentally prepared the athlete is to return to sport.

What about kids?

The dilemma with athletes that are still growing is that surgery may disrupt bone growth. The reality is that this is less than 2% of cases (Moksnes et al. 2012). The research on operative versus non-operative management in this age group is scant. One study followed a group of paediatric ACL injuries sustained before 13 years of age through to 18 years of age. Of 44 participants, approximately half managed well without surgery. One-third of these returned to pivoting sports, and the remaining two-thirds restricted returned to sports that required no pivoting. The other half had ongoing instability and required ACL reconstruction. One-third of this group also required meniscal surgery (Ekas et al. 2019).

Where to get more information?

If you are considering your options following ACL rupture, several Facebook groups allow you to ask questions and see how others are managing their recovery.

See:

Email admin@westlakephysio.com.au for references

Posted by Sandy Woolman (Physiotherapist) March 2021

31/01/202429/03/2026

As many of you would know, your neck can be a source of headaches and migraine. Hands-on physio treatment can help ease the pain and help reduce the intensity and frequency of headaches but there is a lot you can do to keep on top of things.
If you suffer regular headaches or always feel tight at the top of your neck, just under the skull bone, then give these exercises for headache a try daily. They can stop a headache from progressing, reduce the amount of medication you need, and relieve tightness.

Our Physiotherapist Sandy demonstrates each of the exercises in the video here or paste https://www.youtube.com/watch?v=Ssb0ME2dr-U into your browser.

1. Chin Tucks/ Cervical Retraction

These exercises are very useful in gently stretching the muscles between the skull and the upper neck. They also help improve posture and move the joints throughout the neck.

2. Shoulder Blade Setting.

The position of our shoulder blades rest plays a crucial role in what happens in our neck. Many muscles attach to the neck and then into the shoulder blade or rib cage area. The shoulder blade setting exercises help to lengthen these muscles and reduce tension. They also improve neck posture as you will sit or stand taller when the shoulder blades rest in the correct position.

3. Neck Rotation

This exercise will get the entire neck moving to maintain enough range to cope with daily tasks such as driving.

4. Head Nods: yes and no.

Nodding our head mostly involves the upper part of our neck and is a great way to get the joints moving and gliding to relieve stiffness and pain. The nodding action also uses the deep muscles at the front of the neck which are important to strengthen to hold the weight of your head. You can do this exercise in different positions depending on how sore your neck is.

5. Mid-back stretch.

By improving the flexibility in the middle of your back and opening up through the front of your chest, your posture improves, and you break out of the regular positions we spend large parts of the day in. There are several ways to do this stretch so choose the one that feels most comfortable for you.

As with any exercises, they need to be done correctly and should feel comfortable. It is common to hear “gravel” type noises when you do the Yes/ No exercises. This usually improves over time but go slowly to allow the stiff joints to adapt to being moved. Sharp pain and an increase in headache symptoms should not happen. Stop if you experience this and ask your physio for assistance on what other alternative exercises to assist with headaches would suit you.

Download a PDF summary of the exercises here or paste https://westlakesphysiosportsandrehab.com.au/wp-content/uploads/2024/02/5-EXERCISES-FOR-HEADACHES-AND-UPPER-NECK-PAIN.pdf into your browser.

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Online Appointments

14/12/202329/03/2026

The Amazing Hero Supplement- Magnesium!

I’m sure you may have heard a little about this humble mineral-but I bet you did not know these amazing facts and the real importance of it being a vital mineral in your everyday life!
Magnesium is predominantly found in nuts, seeds, legumes, whole grains, and green leafy vegetables such as kale and spinach, However, the soil quality in which these are grown has been declining since the 1950s, due to the use of pesticides. Western diet also is not high in these food sources so supplements can be a good way of boosting Magnesium levels.

Why is Magnesium so Important?

Here are some benefits: –
• Promotes healthy blood regulation.
• May reduce Stress and Anxiety symptoms
• Maintain Healthy Bones (protect against Osteoporosis)
• Improves Headaches/Migraines
• Supports healthy blood Pressure levels
• Improves Sleep
• Supports Healthy Nerve Function
• Regulates healthy Hormone Function
• Anti-inflammatory effects in Muscles/Tissues
• Alleviates PMS symptoms when combined with B6
Plus, so much more!

So, what has this got to do with Massage?

When combined with your treatment, it will aid in relieving any soreness and inflammation you are experiencing. The most effective way of taking this supplement is directly through the skin which will go to the targeted area of discomfort and straight to the bloodstream and this is with MAGNESIUM OIL SPRAY!

17/08/202329/03/2026

Gluteal tendinopathy is literally one big pain in the BUTT that can have a big impact on mobility and quality of life.

What is it?

Gluteal tendinopathy is a painful condition that affects the tendons that join the big glute muscles in our butt to the outer or lateral part of our hip. Pain is felt on the outside of the hip, sometimes into the back of the hip and down the leg towards the knee, with activities such as walking, running, stair climbing and getting out of a chair. It is particularly painful at night to lie on as the bursa that lies deep to the tendon becomes inflamed and is painful when it is compressed. Gluteal tendinopathy can cause severe pain and limit your ability to walk, put weight on your leg, and sleep.

How Common is Gluteal tendinopathy and why does it happen?

It is the most common tendon issue in the lower limbs
It affects ONE IN FOUR women over 50 and is 4 more times common in women.
Gluteal tendinopathy is often associated with arthritic changes in the hip and knee.
The cause can normally relate to a recent increase in activity. It is commonly reported to start after a holiday where more walking is done or an increase in time walking up and down hills or stairs or on uneven terrain. A sharp increase in running distance or speed may be the culprit. Sometimes prolonged bed rest can irritate the glute tendons and underlying bursa due to sustained periods of compression.

Diagnosis

An examination of the hip will commonly find reduced pain with specific hip movements which stretch the muscle, pain on prolonged standing on the affected leg, weakness and pain when the muscle is tested and local tenderness. Diagnosis can be confirmed with ultrasound. An MRI will clearly show the condition. X-rays are useful to exclude hip joint disease.

Treatment

Physio

In a recent Queensland trial (LEAP trial), education and a progressive exercise program showed an 80% improvement in pain, improved ability to participate in activities that previously caused pain and a reduction in the frequency of the pain. This was shown to be better than wait and see or local cortisone injection. Learning how to reduce the load on the tendons early on, can make a big impact on how quickly you recover.

So physio is a great place to start to get the right advice and exercises.

Medicines

Paracetamol, analgesic rubs like Voltaren gel and anti-inflammatory tablets may provide relief.

Injections:

Cortisone Injections: These can be useful to settle the acute pain particularly of bursitis but do not provide long term pain relief. They are useful to settle symptoms so that you can start a specific exercise program

PRP (Platelet Rich Plasma) injections- these involve taking a sample of your own blood and spinning the sample to use the platelets. Recent studies show promising results but long term benefits are uncertain.

Surgery: Surgery is an option if all attempts at exercise have failed. The trochanteric bursa is removed and the glute tendon is repaired. However the results of surgery are variable. Pain is usually improved but muscle strength may not return.

Take home tips to manage Lateral Hip Pain

Avoid crossing your legs as this stretches the glute tendon and compresses the bursa.
Sleep on the unaffected side with a pillow between your knees to keep the top knee level with the hip. Or sleep on your back. This will avoid compression of the bursa.
Walk on flat surfaces rather than on slopes and inclines until the hip settles.
The use of a walking stick on the opposite side of your sore hip can make walking much more comfortable and is an easy way to unload the tendons whilst you work on your exercises.
Get help early to avoid long-term chronic problems.

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29/03/202329/03/2026

If you are a 40 to 50-year-old female, you may wonder why everything suddenly seems to be aching. As a physio, a large part of my day is spent trying to help the 40+ age females cope with a multitude of muscle, tendon and bone issues that have crept upon them as they approach Menopause. So what’s going on?

For most females, oestrogen levels start to decline from about 40 with this phase known as perimenopause and females officially hit Menopause 12 months after their last period.

Oestrogen has widespread effects throughout the body and is particularly important for the structure, function and strength of our bones, muscles, tendons and ligaments.

Effects of Menopause on muscles:

Oestrogen has a direct impact on muscle mass and strength. Many women who have remained active, may start sustaining injuries despite not changing their activity level. The reduction in strength, unfortunately, includes pelvic floor muscles. Urinary and or faecal incontinence can become an issue despite years of being symptom-free following childbirth. Core muscles that support the spine are also impacted, and posture can deteriorate. (1)

Impact of Oestrogen levels on tendons and ligaments.

Oestrogen affects the collagen or elastic component of our ligaments and tendons. Our ligaments join bone to bone, and our tendons join muscles to bone. Both structures become stiffer as oestrogen levels drop. Stiffer ligaments can benefit those extra stretchy people with too much joint mobility. Stiffer tendons, however, have less capacity to cope with compression and high load and become vulnerable to injury. Tendinopathy is very common after Menopause, particularly in the glutes, hamstrings and Achilles and shoulder rotator cuff tendons. Pain will be felt in the outer hip, sit bones, back of ankle and shoulder (1).

Migraines and Headaches

High levels of estrogen can trigger headaches and migraines in some women. The good news is that declining levels of oestrogen post-menopause can reduce headache frequency overall. However, as your hormone levels fluctuate during Menopause, your headaches may be triggered more often in the short term.

What about our Bones?

Our bones are living, adaptable structures with new bone being made and old bone is broken down continuously. During our younger years, new bone is made faster than old bone is broken down, and our bone mass or bone density increases, reaching a peak at around 30. After 30, the balance starts to swing the opposite way. The most rapid bone density loss occurs in the five years after Menopause, and a loss in bone density leaves the bone vulnerable to fracture (2).

How to Minimise the impact of Menopause on muscles, tendons, ligaments and bones.

Exercise is the most important lifestyle choice to maintain healthy bones, muscles and tendons. However, you may need some help to gradually increase the load and intensity of your exercise to prevent injury. If you already have pain, seeing your physio is particularly important. Resting and waiting for these issues to improve can cause further weakness and injuries when you try to get moving again.

A combination of progressive resistance training and moderate-impact weight-bearing exercises can assist in improving and maintaining bone density and increasing muscle mass and strength.

Current World Health Organisation Guidelines recommend that adults complete 150 minutes of moderate-intensity exercise each week in addition to 2-3 resistance strength sessions. That’s about 30 minutes each day.

Adequate calcium intake and vitamin D levels are important to give your bones the essential nutrients for bone health.

What about Menopausal Hormonal Therapy (MHT)?

MHT (formally known as hormone replacement therapy) uses hormones to treat the symptoms of Menopause. The treatment commonly involves a combination of oestrogen, progesterone and testosterone hormones.

What are the benefits of MHT?

MHT helps combat symptoms such as hot flashes and night sweats. Mood, sleep and sex drive can also improve, and some find relief in joint aches and incontinence. It can prevent osteoporosis, fractures, diabetes and some types of cancer.

What are the risks?

Some types of MHT can lead to a slightly higher risk of developing breast cancer and blood clots in the legs or lungs. The risks depend on your age, type and dose of hormone therapy, how long you take it, and your medical history. If you are having significant menopausal symptoms, you should speak to your doctor to determine whether this is the right option for you. For further information on MHT see:

https://www.healthdirect.gov.au/hormone-replacement-therapy

So for women, body aches are common as hormone levels decline through our 40s and 50s. For Men, the decline in Testosterone levels is much slower, and the musculoskeletal effects are normally not as pronounced. Seeking help from your Physiotherapist to develop a tailored exercise management plan can help reduce the overall impact on your muscles, tendons, bones and joints during this rapid change in hormonal levels.

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07/12/202229/03/2026

Plantar Fasciitis is the most common cause of heel pain and can be very painful, limiting most weight-bearing activities. The plantar fascia is a band of connective tissue that runs from the heel bone and attaches to the ball of the foot. The function of the plantar fascia is to transfer forces from the heel to the ball of the foot without the bones of the midfoot collapsing. Unfortunately, the plantar fascia is prone to overload and damage, causing pain and inflammation.

How is it Diagnosed?

The patient with plantar fasciitis will have typical signs and symptoms, which will lead to a diagnosis of plantar fasciitis. The heel pain usually is worse in the morning when you first get up and then eases a little as you get going. It will return after a period of rest during the day. Pain is commonly worse after but not during activity in the early stages. There is frequently local tenderness through the arch of the foot, with a focal area of pain on the heel.
X-rays will often show a heel spur, but this is not a cause of pain. Commonly, only one foot is symptomatic despite a heel spur being present on both sides. Ultrasound is the most revealing test and will show swelling of the facia and thickening.

Causes of Plantar Fasciitis:

High-impact sports such as running, dancing, and aerobics.
Flat feet will place more load on the plantar fascia. Flat feet are not just something we are born with or without. As we age, the foot muscles can become weaker, which can lead to the development of a flatter foot arch. Unsupportive footwear over long periods can also contribute to flat feet developing in later years.
High arches can also contribute to the development of plantar fasciitis as the fascia usually is tight, which makes it vulnerable to overload.
Occupations that involve long periods of standing or walking on hard floors can cause symptoms.
Changing floor surfaces in your home from carpet to a tiled floor can also be enough to load the plantar fascia beyond what it can tolerate.
Being overweight or pregnant
A stiff ankle can also contribute to plantar fasciitis
The change of season from winter to summer also shows an increase in the number of cases seen as people move from more supportive shoes to bare feet.

Treatment

Treatment options for plantar fasciitis are extensive and varied mainly because the condition can be challenging to settle down. The evidence supporting many of the treatments is limited, so beware of investing money in procedures that are not proven (Schwartz & John, 2014). We believe that following some basic guidelines can help you navigate the treatment options.

Initial 6 weeks.

In the early phase, self-treatment techniques may resolve symptoms.

You can try:

Regular calf and plantar fascia stretches seem to offer the most benefit (Tatli & Kapasi 2009). Hold each stretch for 30 seconds and repeat 3 times.
Manually stretch the big toe back and then massage the arch for 1 minute. Rest and repeat 3 times.
Self-massage with a golf ball for 1 minute. Rest for 30 seconds and repeat 3 times.
Strengthening the muscles of the foot and calf in conjunction with stretches have been shown to have good results. Using a tool such as the Fasciitis Fighter can specifically target the right area to improve results. A Physiotherapist can help guide you through an appropriate exercise regime. See here for suggested exerices using the Fascitis Fighter which is available for sale in the clinic.

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Wearing supportive shoes with arch support will usually help.
Silicon gel heel pads, heel cups or over the counter orthotics are often beneficial. Evidence suggests that custom orthotics do not offer superior results to the ready made orthotics (Landorf et al. 2006).
If your symptoms are worse in the morning after your regular exercise activity, consider reducing the amount you do initially.
Rolling your foot on a jar full of frozen water, especially after activity may help.
Weight loss

No Improvement with these simple measures?

If after 6 – 8 weeks there is no improvement, then you will need some extra help from a Physiotherapist, Podiatrist or General Practitioner. Recommended treatments at this stage include:

Deep myofascial release
Dry needling
Taping to unload the plantar fascia
Cortisone injections can offer short-term relief, but you need to consider the potential side effects of fat pad atrophy and plantar fascia rupture (Tatli & Kapasi, 2009). The reduction in symptoms can provide an opportunity to commence an exercise program to work towards long-term solutions for the pain.
Other injection options include Botox and platelet-rich plasma.
Night splints or socks (Strassburg Sock) to stretch the plantar fascia overnight may be worth trying and can help the morning pain. Sleeping in the brace may be challenging, so you have to way up the pros and cons.

Still NO Improvement?

If no improvement after a further period of 6 -8 weeks of assisted treatment, other options include:

Extracorporeal shockwave therapy. The evidence surrounding this treatment is mixed, but more recent studies suggest that it can be beneficial in this chronic phase, particularly in runners.
Referral to a foot and ankle specialist for consideration of surgical options.

In summary, plantar fasciitis can be a challenging problem to settle. We suggest seeking treatment within the first 12 weeks if your self-help strategies are not working.

Click here for Plantar Fasciitis Fact Sheet

Updated by Physiotherapist Sandy Woolman (March 2026)

30/10/202229/03/2026

Spring has sprung and many of us head out into the garden. Gardening is a great form of exercise but unfortunately, it is a common cause of back pain. To enjoy pain-free gardening, consider the tips below from West Lakes Physio.

1. Stretching backward after you have been bending forward and stretching out your legs after squatting and kneeling, should help keep you moving during your gardening session. Stretch slowly until you feel a gentle pull and hold each stretch for 10 – 15 seconds. Repeat 2 times.
2. Work between waist and shoulder height as much as you can to protect your back. Use a table to re-pot plants whenever possible. When working at ground level for weeding and planting out, kneel on the ground rather than bend from your waist.
3. A “kneeler” is very useful if you have trouble getting back up or if you have sore knees.

4. Vary your activities so you are not in one position for more than 30 minutes.

5. If you move a pot regularly, put it on wheels. A sack trolley is useful to move pots a long way. Rolling the pot instead of dragging it, is better for your back. Use a wheelbarrow to transport heavy objects. Don’t overfill and keep the weight over the wheel.

6. Planting your pot plants in garden beds means no need for re-potting and less hand watering.

7. Lifting Heavy Items

Remember the rules for lifting. Make sure the area you need to carry things over is clear of obstacles. Get some help if the object is heavy. You need to coordinate the lifting effort so that you both lift the object together (i.e. Count out loud “1…2…3…lift”).

Start with feet shoulder distance apart. Bend at the knees and hips with your bottom stuck out. Grip the object firmly and keep the load close to your body.

Brace your stomach muscles to protect your spine and keep your back as straight as possible throughout the lift.

Walk slowly and avoid twisting when lowering the object.

8. When sweeping, push the broom and work in front of you. A smaller broom may be easier to manage if you have back problems, or use a light blower vac.

9. Using a garden hose for hand watering is much kinder on the back than buckets and water cans.

10.When using buckets for fertilising, try using two buckets half filled with water and carry one in each hand to balance your load.

If it hurts—STOP. Listen to your body. Pain is often felt before major damage is caused when you are digging and bending forward. This is a warning that you need to change position. If the pain doesn’t subside with this, then it is time to stop for the day. If pain persists, consult your doctor or physiotherapist.

We hope these tips are useful so you can enjoy pain-free gardening this spring.

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26/10/202211/03/2026

The weather is improving, the sun is finally starting to shine, and we are all eager to get outside and get the garden spruced up and looking good. Unfortunately, this can be a shock for some parts of our body and can result in injury or soreness. We have all been hibernating during the cold winter months and enjoying watching the footy on TV. The lower back and shoulders commonly take the brunt of the action. Bending over and pulling out weeds, hedging shrubs and bushes, and generally doing more than we are used to through winter are some of the common causes.

So what is the solution?

The best way to minimise flare-ups or issues is to ease into it and not do too much in one hit. Our bodies, like a gradual increase in activity and a full day in the garden, can be a big shock. Regular breaks to stretch and rest when doing a repetitive task can be useful. Warming up and getting our bodies ready for the day ahead are also recommended. An important point to remember is our age. As much as we all think we are 21 and bulletproof, most of us aren’t. Things we could easily do previously are sometimes no longer in our capabilities or are safe. Cleaning gutters, trimming high bushes, and reaching above our abilities on ladders can result in falls and painful injuries.

The injuries that occur from falling off a ladder can be serious and are known to be life-changing for seniors. In 2017-2018 more than 5,600 Australians were hospitalised following falls off domestic ladders. In 2020, 36 people died from falls off ladders in Australia, the most at-risk group being males between 75 and 80. Broken bones, spinal cord injuries, head injuries, and open wounds are the most common reasons for hospital admission.

Sometimes the smart thing is to pay someone to do some of the harder tasks rather than injure yourself doing things that are beyond us. That way, you may be able to stay away from injury, the hospital and the Physio!

For more information on the safe use of ladders see: Ladder Safety Matters

Does sleep position matter?

It’s not just how you sleep — it’s how well you sleep

Key takeaways

Start with the position you sleep in

Side sleepers

Back sleepers

Tummy sleepers

What if you sleep in several positions?

What type of pillow should you choose?

A simple trick to try

How do you know when your pillow needs replacing?

So, what is the “best” pillow?

Myth 1: You can’t return to sport without having surgery.

Myth 2: Knee injury rates are higher if you don’t have an ACL reconstruction following rupture.

Myth 3: Your knee will be unstable if you don’t have the ACL surgically repaired after the injury.

Myth 4: You are more likely to get osteoarthritis if you don’t have the ACL repaired following rupture.

Myth 5: Patients report better outcomes following ACL surgery.

So what does this mean for you if you have just ruptured your ACL?

What about kids?

Where to get more information?

1. Chin Tucks/ Cervical Retraction

2. Shoulder Blade Setting.

3. Neck Rotation

4. Head Nods: yes and no.

5. Mid-back stretch.

The Amazing Hero Supplement- Magnesium!

Why is Magnesium so Important?

So, what has this got to do with Massage?

What is it?

How Common is Gluteal tendinopathy and why does it happen?

Diagnosis

Treatment

Take home tips to manage Lateral Hip Pain

Effects of Menopause on muscles:

Impact of Oestrogen levels on tendons and ligaments.

Migraines and Headaches

What about our Bones?

How to Minimise the impact of Menopause on muscles, tendons, ligaments and bones.

What about Menopausal Hormonal Therapy (MHT)?

What are the benefits of MHT?

What are the risks?

How is it Diagnosed?

Causes of Plantar Fasciitis:

Treatment

Initial 6 weeks.

No Improvement with these simple measures?

Still NO Improvement?

So what is the solution?

West Lakes Physio - Sports & Rehab

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