How to start running – safely. Part II

How to get going A ‘Couch to 5k’ type app, or the ‘Galloway Method‘ are a great way to start. They both build periods of walking in between periods of running, to eventually get to the point where you can run comfortably for 30 minutes. The Galloway approach takes that further in distance building up […]

How to start running – safely. Part I

Got the bug? Inspired by the feat (certainly not the feet!) of your mates? Just starting to run? Where should you start? A basic internet search will yield a dizzying amount of advice for new runners. Programs are available on all sorts of apps (like nike, ASCIS, Runners World, adidas) as well as the internet […]

Body rotation and running

Running (as well as walking) requires a series of coordinated rotations through out segments the body – e.g upper back, lower back, pelvis, hips, thighs lower legs, ankles and feet. If there is a problem at one segment – e.g. stiff joint, tight or weak muscle, there can be a flow on effect to other […]

The dangers of sitting

We know we sit too much as a society, that we should move more and so on, but are you aware of how much our physiology changes when we sit for prolonged periods? How just standing every half hour makes a massive (positive) difference to our hormones and our risk for chronic diseases such as […]

Franklin method – shoulders and neck

Last year, Rebecca and I attended the World Congress on Low Back and Pelvic Pain in Dubai.  We came away brimming with ideas for blog posts and enthusiasm, and are getting to the task of writing them up. We did a full day workshop with dancer Eric Franklin, who has developed what he calls ‘The Franklin Method’ […]

Using your foam roller

As you know, most of us here at Vital Core Physio run, and we certainly treat a lot of runners. Athletes of many ages and in many different sports need to stretch and massage themselves to balance the demands of training. We find that lots of people like to use a foam roller – a […]

Birth trainers – are they for everyone?

Many expectant mothers ask us about using birth trainers such as the EpiNo in preparation for labour. The idea of stretching the perineum in preparation for a vaginal delivery is of course not new with perineal massage being used for decades if not longer. The EpiNo device has been around for a number of years […]

What about pain?

There has been an extraordinary amount of research into pain in recent years, and physiotherapists have been at the forefront of it. The current model has moved from what is regarded as a ‘Cartesian model of pain’ where stimulation of a ‘pain nerve fibre’ in the tissues, sent a message that travelled to the brain. […]

Yurrebilla Ultra 56km

  Beck and I ran the Yurrebilla Ultra Marathon on the weekend – 56km of gorgeous trails, never more than 12km from the city, from Belair train station in the south to Gorge Rd, Athelstone and the top of the Linear Park in the North East. There was a little over 2000m of elevation to […]

The Perfect squat

Squats are an excellent exercise to maintain or improve lower body strength, especially around the hip joints. The key to a good squat is the ability to spread the load/effort across three joints; ankles, knees and hips. A common error is doing all the bending at the knees, and overloading the big front thigh muscles, […]

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It’s easy to make a physiotherapy appointment. You don’t need a referral from your GP or specialist. You can just call and book yourself in, or use our online portal.

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