You know your body should be warmed up before you kick off, but a lap of the field and some old school static stretches is probably not doing much. The FIFA 11+ is a structured soccer warm up program that has been shown to cut football injury risk by up to 50 percent.

Inside: what the FIFA 11+ program actually is, why it works for ACL injury prevention and hamstring injury prevention, and how our sports physiotherapy team builds it into training and pre match warm ups for footballers across junior football, grassroots and NPL football.

You planted your foot to change direction, felt a pop in your knee, and dropped to the grass. If that sounds familiar you are most likely dealing with an ACL tear, one of the most feared soccer knee injuries.

Inside: what an ACL rupture actually is, why non contact ACL injuries are so common in football (especially in female footballers), and how our sports physiotherapy team at PHYZFIT can help support your ACL rehabilitation from prehab through return to sport.

You head out for a run, push through 2km, and that familiar sharp ache starts running down the front of your shins.

You back off, the pain eases, and the next run brings it straight back.

If that sounds familiar, you are most likely dealing with shin splints, and the reason it keeps coming back is not bad shoes.

Inside: why shin splints almost always come down to a load issue, the mistakes that turn a 4 week problem into a 4 month problem, and how our physio team at PHYZFIT can help you work towards getting on top of it properly.

You roll your ankle stepping off a curb, on uneven ground, or coming down from a jump.

The swelling fades, the pain settles in a few days, and you assume it has healed.

If that sounds familiar, you are most likely dealing with an untreated ankle sprain, and the reason it keeps giving you trouble is not bad luck.

Inside: why up to 70 percent of ankle sprains do not fully heal on their own, the chronic instability cycle that follows, and how our physio team at PHYZFIT can help you work towards getting on top of it properly.

You go to lift the kettle, grip a shopping bag or shake someone's hand, and that sharp ache hits on the outside of your elbow.

It eases off, you get on with your day, and then the next grip brings it straight back.

If that sounds familiar, you are most likely dealing with tennis elbow, and the reason it is not going away is not bad luck.

Inside: why tennis elbow affects far more than tennis players, why rest alone will not fix the tendon, and how our physio team at PHYZFIT can help you work towards getting on top of it properly.

You finish a day at your desk, roll your shoulders, and your neck feels like it has been holding up a bowling ball.

It eases off after a stretch, you push through, and tomorrow it happens again.

If that sounds familiar, you are most likely dealing with desk worker neck pain, and the reason it keeps coming back is not just bad posture.

Inside: why desk work quietly wrecks your neck, what to stop doing today to take pressure off, and how our physio team at PHYZFIT can help you work towards getting on top of it properly.

You wake up, put your feet on the floor, and the first few steps feel like walking on glass.

It eases off, you get on with your day, and then tomorrow it happens again.

If that sounds familiar, you are most likely dealing with plantar fasciitis, and the reason it keeps coming back is not bad luck.

Inside: why plantar fasciitis rarely goes away with rest alone, the real reason your heel hurts most in the morning, and how our physio team at PHYZFIT can help you work towards getting on top of it properly.

Knee pain has a way of quietly taking over your life… stairs become a mission, getting up from a chair feels like an effort, and you find yourself favouring one leg without even realising it.

The frustrating part is that it rarely stays the same, which can make it hard to know what to do.

Inside: the most common causes of knee pain and why the knee is often not where the problem starts, what you should not do while it is sore, and how our physio team at PHYZFIT can help you work towards getting on top of it.

A shoulder that aches through the day, limits what you can lift, or wakes you up at night is not something you should just push through.

Most people are surprised to find out it is rarely just a shoulder problem.

Inside: why shoulder pain so often comes from somewhere else entirely, the signs that mean it needs professional attention, and how our physio team at PHYZFIT can help.

Still putting up with a sore lower back that flares up, settles, then comes back again?
You are not alone, and it is not just bad luck.
Inside: the 3 most common reasons lower back pain doesn't go away on its own, the warning signs you should not ignore, and how our physio team at PHYZFIT can help support your recovery for good.

Most people assume hip pain is just wear and tear and there is nothing to be done.

That is not true. Hip pain in runners, desk workers and active adults of any age is one of the most treatable conditions we see.

Inside: the real reason your hip hurts, why stretching can actually make it worse, and what a proper physio assessment reveals.

Waking up stiff, struggling to check your blind spot or getting headaches by 3pm?

That is your neck telling you something is wrong and it is very fixable.

Inside: why neck pain keeps coming back, the surprising link between your neck and your headaches, and what our physio team does differently to get you lasting results.

That sharp grab in the back of your thigh when you pushed off at speed?

Almost always a hamstring strain.

The good news is most cases recover fully with the right rehabilitation, but the re-injury rate for people who return too soon is one of the highest in sport.

Inside: why hamstrings keep tearing in the same spot, why resting until the pain goes is not enough, and the criteria based return to sport program we use at PHYZFIT to get you back safely.

That nagging ache on the outside of your elbow when you lift a cup, grip the steering wheel or shake someone's hand?

Almost always tennis elbow.

The good news is you do not have to play tennis to get it and it responds well to the right loading program.

Inside: why it affects far more than just tennis players, why rest alone will not fix the tendon, and the progressive rehabilitation approach we use at PHYZFIT to get you back to full grip strength.

That shooting pain from your lower back through your buttock and down your leg? Almost always sciatica.

The good news is the vast majority of cases resolve without surgery and faster than most people expect with the right treatment.

Inside: why the sciatic nerve gets irritated, the mistakes that make it drag on for months, and the hands on rehab approach we use at PHYZFIT to get you out of pain.

That stiff, sore heel that aches the moment your foot hits the floor in the morning? Almost always Achilles tendinopathy.

The good news is it responds well to the right loading program, and rest alone will not fix it.

Inside: why the tendon breaks down, why stretching actually makes it worse, and the progressive rehab we use at PHYZFIT to get you back to full training.

That stabbing pain in the heel when your foot hits the floor in the morning?
Almost always plantar fasciitis. The good news is it settles faster than most people think with the right loading plan.
Inside: why it happens, why stretching alone will not fix it, and the exact rehab we use to get you out of pain.

Cannot reach overhead, sleep on your side, or lift without a sharp catch?

Shoulder pain is one of the most common things we see in clinic, and almost all of it can be settled without surgery or cortisone.

Inside: how rotator cuff problems really happen, what to do today, and how we get you back to full strength.

Lower back pain is the most googled physio topic in Australia, and most of what people read online is either wrong, scary or both.

In this blog we break down what is actually causing your pain, what to stop doing today, and exactly how PHYZFIT helps you get out of pain and back to living without limits.