Calf Strains

Calf strains are one of the most common injuries we see in running and field sports — but they can happen to anyone.

Whether it’s during sprinting, pushing off quickly, jumping, or even a long walk after doing “too much too soon,” a calf strain can stop you in your tracks.

Your calf is made up of two main muscles (the gastrocnemius and soleus) that help you push off, run, jump, and absorb force through the leg. When these muscles are overloaded or stretched too far, small muscle fibres can tear.

What it feels like:

A sudden sharp pain or “pull” in the back of the calf

Tightness or cramping

Pain when walking, pushing off, or going up stairs

Tenderness when touching the muscle

Sometimes swelling or bruising

When it’s worse:

Running or sprinting

Pushing off quickly

Jumping or changing direction

Walking fast uphill or stairs

Why it happens:

Sudden increases in running or sport load

Poor calf strength or endurance

Tight or fatigued muscles

Previous calf injuries

Reduced ankle mobility

How can our Physios help?

Physiotherapists help by reducing pain, restoring strength, and guiding you safely back to sport or activity.

Assessment & diagnosis:
Identify the severity of the strain and what structures are involved

Load management:
Help modify activity so the calf can recover without losing too much fitness

Exercises:
Early movement and strength work

Progressive calf strengthening

Balance and control exercises

Running and return-to-sport progressions

Manual therapy:
Techniques to improve muscle flexibility, ankle mobility, and reduce stiffness

Return-to-sport planning:
Gradually reload the calf safely to reduce the risk of re-injury

Goal:
👉 Reduce pain, rebuild confidence and strength, and get you back to doing what you love as soon as possible.

If you’ve recently injured your calf or keep getting recurring tightness and strains, come see us at the clinic — we’ll help guide your recovery and get you moving again.

Should I see a Physio, Osteo or Chiro?

Physio, Osteo or Chiro? Whats the Difference:

Physiotherapists, Chiropractors, and Osteopaths all treat muscle and joint pain — but they use different approaches.

PHYSIO (What we do well!):

Assessment and diagnosis of injuries and pain

Exercise-based rehab and strengthening

Improving movement, function, and performance

Hands-on treatment including massage, dry needling, cupping and other techniques

Helping you recover and stay active long-term

CHIRO:

Spinal alignment and joint manipulation

Hands-on treatment of the spine and nervous system

Treatment often centres around “adjustments” or manipulations

OSTEO:

Whole-body movement and alignment

Hands-on manual therapy

Joint mobility, muscles, posture, and movement patterns

SO WHAT MAKES PHYSIOTHERAPY DIFFERENT?

Physiotherapists combine hands-on treatment with exercise rehabilitation and education to help treat the cause of pain — not just the symptoms.

At our clinic, treatment may include:

Exercise programs tailored to your injury and goals

Strength and stability training

Manual therapy and joint mobilisation

Sports rehab and return-to-play planning

Dry needling

Taping and bracing advice

Load management and recovery advice

Post-operative rehabilitation

Education to help prevent flare-ups and future injuries

Physiotherapy is about more than just treating pain — it’s about helping you move better, recover properly, and get back to doing what you enjoy.

Whether you’re dealing with a sports injury, back or neck pain, workplace aches, post-surgery rehab, or ongoing stiffness, our team focuses on finding the cause of the issue and creating a treatment plan tailored to you.

At Heathmont Physio and Sports Medicine, we combine hands-on treatment, exercise rehabilitation, and education to help reduce pain, improve strength and mobility, and prevent injuries from coming back.

👉 If pain or injury is stopping you from performing at your best, come see our team in clinic!

Compartment syndrome

Compartment syndrome is a condition characterised by an increase in pressure within a limited space, this in turn compromises both the circulation and function of the tissues within that space. The space or the compartment consisting of the muscles, blood vessels, arteries and nerves is surrounded by a layer called the fascia. This fascia is a tough connective tissue, hence why it is unable to adapt to increased pressure. Compartment syndrome can be acute onset, or more chronic.

Acute compartment Syndrome:

Acute compartment syndrome is a medical emergency and often presents after a traumatic injury. The most common location for acute compartment syndrome is the anterior or front compartment of the leg that contains the tibialis anterior muscle, extensor muscles of the toes, tibial artery and peroneal nerve. Common conditions that can lead to acute compartment syndrome include:

• Fractures (Tibial fractures being the most common)

• Burns

• Crush injuries

• Vascular injuries

• Thrombosis (clots)

• Bleeding disorders

• Casts or splints worn incorrectly

• Tight bandages

• Intense athletic activity

Symptoms of acute compartment syndrome:

• Limb pain that is severe

• Pain not reduced with medication

• Pain that increases with movement of the limb

• Burning or tingling

• Reduced limb strength

• Temperature reduction

• Discolouration and swelling (whiteness/ blueness)

• Reduced mobility of toes and fingers.

Treatment for acute compartment syndrome: A surgery called fasciotomy if often performed, where a cut is made in the skin down to the fascia to release the pressure inside the compartment. This cut remains open to ensure the pressure does not build up again. This surgery aims to decrease the chance of permanent damage to internal structures.

Chronic compartment syndrome:

Chronic or exertional compartment syndrome, unlike acute compartment syndrome is not an emergency. This condition develops over days or weeks and is often an outcome of intense exercise, especially intense activity that is repetitive. The pain usually disappears once the strenuous activity ends.

Symptoms of chronic compartment syndrome:

• Numbness in the area

• Tightness in the relevant limb

• Tingling in the affected area

• Weakness in the limb

• Bulge in the muscles

Common causes of chronic compartment syndrome:

• Enlarged muscles

• Venous hypertension (increased pressure in veins)

• Abnormal lack of flexibility in fascia

General treatment of chronic compartment syndrome:

• Anti-inflammatory Medication

• Elevation of the affected limb

• Orthotic shoe inserts

• Ice post exercise

How can my Physiotherapist help?

Chronic Compartment Syndrome:

• Diagnosis

• Adjusting load appropriately

• Modifying loading biomechanics

• Addressing muscles imbalances

• Education on pacing activity

Acute Compartment Syndrome:

• Diagnosis and acute management including specialist referral

• Post surgery rehab

• Preventing stiffness

• Restoring normal range

• Muscle training to prevent muscle atrophy

• Retraining of gait if relevant

• Retraining for relevant activities (e.g. sports, stairs, occupation)

Compartment syndrome may present similarly to other conditions, hence why it is important to rule out other possibilities.

• Cellulitis- This condition is a bacterial infection that usually occurs when the skin that acts as a barrier to bacteria is wounded or broken. The swelling, tenderness and tightness of the skin are features that are similar between cellulitis and compartment syndrome, hence why these conditions can be mistaken for each other.

• Deep Vein Thrombosis- This occurs when a blot clot forms inside a vein, interfering with normal blood flow. Swelling, pain and discoloration are cardinal signs of deep vein thrombosis, and these symptoms as mentioned earlier are also common in compartment syndrome.

• Gas Gangrene- This is a life-threatening condition caused by a bacterial infection in the muscle leading to rapid tissue destruction and the production of gas. The gas build-up often results in noticeable swelling, hence why gas gangrene can also be mistaken for compartment syndrome.

Take home messages: Compartment syndrome is rare but can have severe complications if diagnosis is late or missed and treatment delayed. If you have had a recent injury and develop severe pain it is important to be seen by your healthcare practitioner as soon as possible for evaluation. If you have been having persistent chronic pain and can’t get to the bottom of its cause, see your physiotherapist for an evaluation and consider chronic compartment syndrome.

References:

McQueen, M. M., & Court-Brown, C. M. (2003). Compartment monitoring in tibial fractures. The pressure threshold for decompression. The Journal of Bone and Joint Surgery. British Volume, 85(5), 693–697. https://doi.org/10.1302/0301-620X.85B5.14352

Agency for Clinical Innovation. (2021). Acute compartment syndrome: Recognition and management of patients with musculoskeletal conditions. NSW Government. https://aci.health.nsw.gov.au/__data/assets/pdf_file/0007/458188/ACI-MSK- Acute-compartment-syndrome.pdf

Kanj, W. W., & Gunderson, M. A. (2022). Acute compartment syndrome. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK448124/

Orthopedic + Sports Medicine Institute of Fort Worth. (n.d.). Compartment syndrome. https://www.osmifw.com/orthopedic-diseases-disorders/compartment-syndrome/

Breathing New Life: The Role of Cardiorespiratory Physiotherapy in Recovery and Wellness

Cardiorespiratory physiotherapy is a specialized area of physical therapy focused on helping individuals with heart and lung conditions improve their physical function, reduce symptoms, and enhance their quality of life. With the increasing prevalence of cardiovascular and respiratory diseases, this form of physiotherapy is becoming more important than ever.

What is Cardiorespiratory Physiotherapy?

Cardiorespiratory physiotherapy involves the assessment and treatment of patients with both acute and chronic heart and lung conditions. This includes diseases such as:

• Chronic Obstructive Pulmonary Disease (COPD)

• Asthma

• Bronchiectasis

• Pulmonary fibrosis

• Post-COVID-19 lung complications

• Heart failure

• Post-cardiac surgery recovery

Physiotherapists in this field use evidence-based techniques to help restore optimal breathing patterns, improve physical endurance, and educate patients on lifestyle modifications.

Goals of Cardiorespiratory Physiotherapy

1. Enhance Lung Function
   Through breathing exercises, airway clearance techniques, and positioning, physiotherapists help patients improve ventilation and reduce the work of breathing.

2. Improve Cardiovascular Fitness
   Tailored exercise programs gradually build endurance and strength, helping the heart pump more efficiently.

3. Promote Functional Independence
   Helping patients regain their ability to perform daily activities, such as walking, climbing stairs, or simply moving around the house.

4. Educate and Empower
   Patient education plays a key role in long-term management, especially for chronic conditions. Patients learn about pacing, energy conservation, and how to recognize warning signs.

Common Techniques Used

• Airway Clearance Techniques (ACTs) such as percussion, postural drainage, and active cycle of breathing.

• Inspiratory Muscle Training (IMT) to strengthen respiratory muscles.

• Pulmonary Rehabilitation Programs involving structured exercise and education.

• Relaxation Techniques to manage breathlessness and anxiety.

• Standardised Assessment Tools such as the timed up and go, or the 6 minute walk test to compare individuals scores against normative data.

Who Can Benefit?

Anyone recovering from or managing a Cardiorespiratory condition can benefit, including:

• Patients post-heart surgery or lung surgery

• Individuals recovering from COVID-19 with persistent respiratory symptoms

• Seniors experiencing deconditioning or reduced lung capacity

• People with sedentary lifestyles at risk of cardiovascular disease

Real-World Impact

Pulmonary rehabilitation has been found to significantly reduce frequency and length of hospital admissions for COPD patients and improve quality of life. Similar benefits have been observed in cardiac rehab, which reduces the risk of future cardiac events.

Conclusion

Cardiorespiratory physiotherapy is not just about breathing exercises — it’s about restoring function, improving quality of life, and helping individuals return to the activities they enjoy. If you or a loved one is facing heart or lung challenges, consulting a physiotherapist could be a key step on the road to recovery.

Breathe better. Move better. Live better.

References:

Postel, D., Willekens, M., Werner, S., Hutting, N., & Keesenberg, M. (2022). The effects of reducing the frequency of long-term physiotherapy on patients with severe COPD: a Dutch multicenter study. European Journal of Physiotherapy, 25(4), 187–192. https://doi.org/10.1080/21679169.2022.2053201

Torres-Sánchez I, Cruz-Ramírez R, Cabrera-Martos I, Díaz-Pelegrina A, Valenza MC. Results of Physiotherapy Treatments in Exacerbations of Chronic Obstructive Pulmonary Disease: A Systematic Review. Physiother Can. 2017;69(2):122-132. doi: 10.3138/ptc.2015-78. PMID: 28539692; PMCID: PMC5435392.

Thomas E, Lotfaliany M, Grace SL, Oldenburg B, Taylor CB, Hare DL, Rangani WT, Dheerasinghe DAF, Cadilhac DA, O'Neil A. Effect of cardiac rehabilitation on 24-month all-cause hospital readmissions: A prospective cohort study. Eur J Cardiovasc Nurs. 2019 Mar;18(3):234-244. doi: 10.1177/1474515118820176. Epub 2018 Dec 14. PMID: 30547678.

How Physiotherapy Helps with Rotator Cuff Pathologies

Shoulder pain can be frustrating, especially when it interferes with your ability to lift, reach, or even sleep comfortably. One of the most common culprits? Rotator cuff pathologies. Whether it's a strain, tendinopathy, or a tear, physiotherapy plays a crucial role in recovery and getting you back to pain-free movement.

What Is the Rotator Cuff?

The rotator cuff is a group of four muscles and their tendons that surround the shoulder joint. These muscles work together to stabilize the shoulder and allow a wide range of motion. Injury to any of these tendons can lead to pain, weakness, and limited function.

Common Rotator Cuff Pathologies

• Tendinopathy – Degeneration or irritation of the rotator cuff tendons, often due to overuse.

• Partial or Full-Thickness Tears – Small or complete disruptions in one or more of the tendons.

• Shoulder Impingement – When the tendons are pinched during shoulder movement.

• Calcific Tendinitis – Calcium deposits within a tendon causing pain and inflammation.

Signs You Might Have a Rotator Cuff Injury

• Pain in the shoulder, especially when lifting the arm

• Weakness or fatigue in the arm

• Difficulty sleeping on the affected side

• A clicking or popping sensation with movement

• Reduced range of motion

• Bursitis (inflammation of the fluid filled sac within the shoulder capsule)

The Role of Physiotherapy

Physiotherapy is often the first line of treatment and can help most people avoid surgery. A well-structured program can:

1. Reduce Pain and Inflammation
   Manual therapy, taping, ultrasound, shockwave, dry needling, and modalities like heat or ice can ease pain early in treatment.

2. Restore Range of Motion
   Gentle mobility exercises help improve shoulder flexibility and prevent stiffness.

3. Strengthen Supporting Muscles
   A progressive strengthening program targets not only the rotator cuff but also the scapular stabilizers to improve shoulder mechanics.

4. Improve Posture and Movement Patterns
   Poor posture and faulty mechanics can put extra strain on the rotator cuff. Physiotherapists teach better movement habits that protect your shoulder in daily life.

5. Support Return to Activity
   Whether you’re an athlete or just want to carry groceries without pain, physiotherapy can guide your safe return to activity with sport- or task-specific training.

When to Seek Help

If shoulder pain persists beyond a few days, is getting worse, or is limiting your ability to do everyday tasks, don’t wait. Early intervention with physiotherapy can lead to quicker recovery and better long-term outcomes.

The Place of Imaging

Around 40% of people aged 30+ will have tears on imaging, which can be asymptomatic. When you see a physiotherapist for shoulder pain, majority of the time imaging won’t be recommended straight away. When imaging has been performed, your physiotherapist will combine your imaging results with the results of the in-person assessment to determine what the main pain driver is. It’s important to not take the imaging report as gospel for shoulders!

Final Thoughts

Rotator cuff injuries don’t have to mean the end of your active lifestyle. With the right physiotherapy approach, you can relieve pain, rebuild strength, and return to the things you love — whether that’s tennis, gardening, or simply getting dressed without pain.

References:

Lawrence RL, Moutzouros V, Bey MJ. Asymptomatic Rotator Cuff Tears. JBJS Rev. 2019 Jun;7(6):e9. doi: 10.2106/JBJS.RVW.18.00149. PMID: 31246863; PMCID: PMC7026731.

Sciarretta FV, Moya D, List K. Current trends in rehabilitation of rotator cuff injuries. SICOT J. 2023;9:14. doi: 10.1051/sicotj/2023011. Epub 2023 May 23. PMID: 37222530; PMCID: PMC10208043.

Exploring hydrotherapy as a therapeutic tool for recovery.

Introduction

In the world of physiotherapy, innovation often comes from revisiting timeless techniques. One such method that continues to deliver remarkable results is hydrotherapy—the therapeutic use of water to relieve pain, improve mobility, and promote healing. Whether you're a patient recovering from surgery or a someone seeking holistic treatment options, hydrotherapy offers an evidence-based, low-impact alternative that can accelerate recovery and improve quality of life.

What is Hydrotherapy?

Hydrotherapy involves performing exercises or therapeutic movements in a heated pool. The warmth and buoyancy of the water provide a unique environment that reduces stress on the joints, supports the body, and allows greater freedom of movement. It's particularly beneficial for individuals with limited mobility, chronic pain, or post-operative restrictions.

Benefits of Hydrotherapy

1. Reduced Joint Load and Pain Relief
   The buoyancy of water supports up to 90% of body weight, which significantly reduces joint stress. This makes it ideal for patients with arthritis, joint replacements, or back pain.

2. Enhanced Circulation and Healing
   Warm water promotes vasodilation, increasing blood flow to injured tissues, which can speed up healing and reduce muscle spasm.

3. Improved Strength and Endurance
   Water provides natural resistance, helping build muscle strength and endurance without the impact of traditional land-based exercises.

4. Increased Range of Motion
   The supportive environment encourages a fuller range of motion, allowing for gentle stretching and movement in a pain-free way.

5. Safe Environment for Neurological Conditions
   Hydrotherapy offers a stable and safe setting for patients with balance or coordination issues, such as those recovering from stroke or managing conditions like Parkinson’s disease or MS.

Who Can Benefit from Hydrotherapy?

• Post-operative patients (hip/knee replacement, spinal surgery)

• People with chronic pain or arthritis

• Individuals with neurological conditions

• Athletes recovering from injury

• Older adults looking to maintain mobility and independence

What to Expect in a Hydrotherapy Session

A qualified physiotherapist will guide patients through a series of tailored exercises in a heated hydrotherapy pool. Sessions typically focus on mobility, strength, and balance, and can be customized to meet specific rehabilitation goals. Each program is progressive, ensuring patients build confidence and physical capability over time.

Is Hydrotherapy Right for You?

Hydrotherapy is generally safe, but certain conditions (such as open wounds, infections, or unmanaged cardiovascular issues) may require caution or an alternative approach. A physiotherapy assessment is recommended before beginning hydrotherapy to ensure it’s appropriate and beneficial for the individual.

Conclusion

Hydrotherapy is more than just exercise in water—it's a powerful rehabilitation tool that can transform recovery journeys. For physiotherapists, integrating hydrotherapy into treatment plans offers a dynamic and effective way to support a wide range of patient needs.

If you’re a patient interested in exploring hydrotherapy, or a practitioner looking to refer, our clinic is here to help. Contact us today to learn how hydrotherapy can make a difference.

References:

Jenny Geytenbeek. Evidence for Effective Hydrotherapy, Physiotherapy. 2002: 88(9). p. 514-529. https://doi.org/10.1016/S0031-9406(05)60134-4

Mirmoezzi, M., Irandoust, K., H’mida, C. et al. Efficacy of hydrotherapy treatment for the management of chronic low back pain. Ir J Med Sci 190, 1413–1421 (2021). https://doi.org/10.1007/s11845-020-02447-5

G. Sathiyavathi, S. Venkatalakshmi, L. Nivethitha, A. Mooventhan, N. Manavalan. Evidence-based effects of various hydrotherapy on pulmonary function: A systematic review, Advances in Integrative Medicine. 2025; 100501. https://doi.org/10.1016/j.aimed.2025.100501

Tendon Pain and Menopause: What’s the Connection and How Can Physio Help?

Many women are surprised to experience new aches and pains as they approach or go through menopause. Among the most common complaints are tendon-related issues—particularly in the shoulders, hips, elbows, and Achilles tendons. If you're noticing stubborn pain that worsens with activity and doesn’t seem to go away with rest, you’re not alone—and physiotherapy can help.

Why Do Tendon Problems Occur During Menopause?

Menopause brings a significant drop in estrogen levels, which affects many tissues in the body, including tendons. Estrogen plays a role in maintaining tendon health by supporting collagen production and keeping connective tissues supple and strong.

As estrogen declines, tendons can become:

• Less elastic and more prone to small tears

• Slower to heal after activity or injury

• More sensitive to load or strain

These changes can lead to common conditions like:

• Rotator cuff tendinopathy (shoulder pain)

• Gluteal tendinopathy (hip pain, often felt when lying on your side or climbing stairs)

• Tennis or golfer’s elbow (forearm/elbow pain)

• Achilles tendinopathy (pain at the back of the ankle)

How Can Physiotherapy Help?

While hormonal changes can’t be reversed, tendon pain during menopause is highly treatable—and physiotherapy is one of the most effective ways to manage it.

1. Accurate Diagnosis
A physiotherapist will assess your symptoms and movement patterns to confirm the source of your pain and rule out other causes, such as joint issues or nerve irritation.

2. Targeted Loading Programs
Unlike general stretching or rest, tendons respond best to structured strengthening programs. A physio will guide you through progressive exercises that load the tendon safely, stimulating collagen repair and improving function over time.

3. Hands-On Therapy and Pain Relief
Depending on the area affected, treatment may include soft tissue release, dry needling, taping, or gentle joint mobilisations to support healing and reduce discomfort.

4. Education and Lifestyle Advice
Your physio will also help you manage contributing factors such as biomechanics, posture, footwear, sleep positions, and physical activity levels. Together, these can reduce strain on irritated tendons and prevent flare-ups.

If you’re in or approaching menopause and experiencing lingering tendon pain, don’t wait for it to go away on its own. A physiotherapist can provide the tools, knowledge, and support you need to move comfortably and confidently through this phase of life.