ES Physiotherapy & Exercise Physiology

When life feels overwhelming, movement can be your anchor. ⚓

️
Mental health challenges often make us feel disconnected from our bodies. Exercise Physiology helps bridge that gap by:

Providing a Sense of Control when things feel chaotic.
Using Mindfulness Movement to act as a “grounding” technique.
Helping manage Medication Side Effects like fatigue or metabolic changes.

You don’t have to do this alone. We are here to help you move toward a healthier mind and body.

✨ Link in bio to book your assessment today.

Is it “good” pain or “bad” pain? 🤔

We’ve all been there, trying to decide if we should finish the set or head home. Swipe through for a quick guide on the safe levels of pain for exercising while injured.

Don’t guess with your recovery. If you’re in the yellow or red zone, let’s get you back on track properly. 👟

🔗 Book your assessment via the link in our bio!

Strain VS. Sprain

🧬 Strain: affects your muscles and tendons—the parts of your body that create movement.
Healing: muscles have a great blood supply, they heal really well with gentle and progressive strength training
The Catch: To get that “explosive power” back, you need specific strengthening exercises.

🦴 Sprain: affects your ligaments, which provide the stability for your joints.
Healing: ligaments and joints have less blood flow, and instability from these injuries needs to be addressed
The Risk: Without proper rehab, a joint can remain “loose” or unstable, leading to chronic issues later on

Don’t leave your recovery to chance! Whether you’re dealing with a pull or a tear, at E.S Physio, we ensure you heal stronger, not just “good enough.”

🔗 Book your session now via the link in our bio!

To our loyal communities from E.S. Physio Kingsford, Randwick,and Bondi. ❤️

This Valentine’s week,
claim you and your partners free day pass at .Waterloo x

Full access to the gym, classes, saunas, spas and ice baths.

Valid for you and your partner, come together, give us a call on 9044 5044 to book any classes or recovery (class schedule is on our instagram), check in at the front desk on arrival and enjoy this Valentines week ❤️🏋🏽

Stop believing these 3 back pain myths. 📉👇

Common advice says to stay in bed and avoid exercise and movement. Science says the exact opposite.

At ES Physiotherapy & Exercise Physiology, we help you move beyond the “rest and wait” approach. We focus on:
✅ Gentle movement to promote healing.
✅ Correct lifting techniques to build resilience.
✅ Long-term management to overcome pain for good.

Don’t let a niggling injury become your “new normal.”

📍 Link in bio to get moving again.

Should I ice or heat a Sprain?
Ice is best for: The first 24 to 48 hours after the injury.

❄️ Ice is a “vasoconstrictor,” meaning it narrows blood vessels. This is crucial immediately after a sprain because it

Reduces Swelling: Limits the amount of fluid that rushes to the injury.
Eases Pain: Slows down nerve impulses to provide short-term relief.
Controls Inflammation: Keeps the initial inflammatory response from getting out of hand.

How to do it:

Duration: 15–20 minutes every 2–3 hours while awake.
Never put ice directly on your skin; wrap it in a thin towel to avoid an “ice burn”.

🔥 Heat is best for: After 48 to 72 hours, once the initial swelling and redness have disappeared.

Heat is a “vasodilator,” which opens up blood vessels. You should avoid heat in the first two days because it can increase blood flow and make swelling worse.

Once the swelling is gone, heat helps by

Boosting Circulation: Brings fresh oxygen and nutrients to the tissues to speed up healing.
Relaxing Muscles: Relieves the tightness and spasms that often happen around a joint after an injury.
Reducing Stiffness: Makes it easier to start gentle range-of-motion exercises.

How to do it:

Duration: 15–20 minutes at a time.
Use a heating pad, warm compress, or a warm bath.

Here at E.S physio we can teach you more and more about how to manage your injuries, aches and pains perfectly!

Book your appointment now. Link is in the bio 🔗

Why Exercise Physiology is the missing piece of your puzzle. 🧩🏋️

A lot of people think exercise is just about “getting fit.” But when you’re dealing with an injury or a long-term health condition, movement becomes medicine.

Here are 5 ways an Accredited Exercise Physiologist helps you move forward:

Backed by science: We use evidence-based and individualized programming to prevent re-injury.

Move better: We enhance your movement, strength, and coordination, providing the foundation you need for peak performance and competition.

Get back to living: We help you return to what matters most. Whether lifting or running, regain your function and move pain-free.

Clinical Expertise: We specialize in managing chronic musculoskeletal, neurological, metabolic, and cardiovascular conditions.

Fix the Foundation: We solve the cause - not just the symptoms. We address biomechanics, instabilities, and underlying weakness.

Stop guessing and start progressing. Let’s create a plan that works specifically for your body.

Link in Bio or DM us to book your first appointment 📆

Why Exercise Physiology is the missing piece of your puzzle. 🏋🏾🧩

A lot of people think exercise is just about “getting fit.” But when you’re dealing with an injury or a long-term health condition, movement becomes medicine.

Here are 5 ways an Accredited Exercise Physiologist helps you move forward:

Backed by science: We use evidence-based and individualized programming to prevent re-injury.

Move better: We enhance your movement, strength, and coordination, providing the foundation you need for peak performance and competition.

Get back to living: We help you return to what matters most. Whether lifting or running, regain your function and move pain-free.

Clinical Expertise: We specialize in managing chronic musculoskeletal, neurological, metabolic, and cardiovascular conditions.

Fix the Foundation: We solve the cause - not just the symptoms. We address biomechanics, instabilities, and underlying weakness.

Stop guessing and start progressing. Let’s create a plan that works specifically for your body.

Link in Bio or DM us to book your first appointment. 📆

Why Physiotherapy is more than just a “quick fix.” 🛠️

If you’re tired of chasing pain, it’s time to change the approach. Here are 5 ways Physio helps you get back to your best:

Pain relief: we’ll educate you on why and direct you on how to start feeling better

Fix the Root Cause: We don’t just treat the symptoms; we find and fix the “why” behind your pain.

Improve flexibility: free up the site of the injury and the surrounding areas.

Speed Up Recovery: Get back to what you love faster with evidence-based recovery and long-term prevention.

Restore Independence: Reclaim your confidence to move, work, and play with confidence.

Stop guessing and start progressing. Let’s create a plan tailored specifically to your body.
Link in Bio or DM us to book your first appointment.