Physio Blog Zone


Using a spiky ball on a regular basis is a great way to maintain flexibility, ease muscle tension and optimise performance.
Spiky balls are particularly effective at releasing tightness due to myofascial trigger points.  These are the knots and contractions that form in response to poor posture and over-use.

ITB Release for knee pain

The Ilio-Tibial Band (ITB) is a long thick band of fascia that runs from the from the hip down to the outside of the patella. The ITB attaches to the gluteus maxiumus and the tensor fascia latae. The role of the ITB is force transmission through the legs into the pelvis during weight bearing.

Post Natal Exercise

The postnatal years can be hard, rewarding and beautiful but also hard, emotionally and physically. It is a time where your time is no longer your own and the life of someone else is more important than yours!


When growing up as a kid playing copious amounts of sport, stretching was a normal part of the training and match day formalities.  It was great, it was part of the sporting routine.  I remember sitting down in a circle on the damp grass, steam radiating from everyone’s bodies after the warm up shuttle runs.  We were all stretching in sync, together as a team, focussing on the play ahead, it wasn’t questioned.

Running exercises

Running places great demands on our bodies – a 10k run will involve about 10,000 steps at x 3 body weight. Your body needs a decent reserve of strength and resilience to handle these loads. When a muscle doesn’t have the capacity to meet its demands, it gets overloaded and forms knots and trigger points that eventually lead to pain.