Physiotherapy On The Northern Beaches Sydney

Knee Pain and Injuries


Neck Pain and Injuries


Elbow Pain and Injuries


Joint Health and Arthritis



The Knee Joint

A healthy and well-functioning knee joint is vital to participate in every-day activities as well as performance in sport. The knee joint is made up of bone, cartilage, ligaments, tendons and muscles. These structures work together to provide stability during movement.

From seniors to high level athletes, Knee injuries and knee pain are very common. Physiotherapists are very well placed to assess your knee and give an accurate diagnosis. It is extremely important to know what is going in at the knee to then get the right treatment and fix the cause of it!

Knee pain or injury can arise from many different causes, such as; tight or weak muscles, injured tendons, ligament damage, cartilage damage, torn meniscus inflamed bursae, arthritis or even overload and poor biomechanics.

Patellofemoral Pain syndrome “Runner's knee”

Runners knee is an umbrella term for this type of knee pain as the cause of it may vary depending on physiotherapy assessment. It usually involved mal tracking of the kneecap within the groove that it sits in. 

How do I Know if I have “Runners Knee”?

  • Ache at front of knee, often around kneecap
  • Pain develops gradually 
  • Pain increases with – walking up or down stairs, kneeling, wearing heels, squats or knee pain after getting up from sitting for a period of time.

How do I fix it?

  • Hands on manual therapy – soft tissue massage, stretches or joint mobilizations
  • Quadriceps and glute strengthening exercises 
  • Taping
  • Orthotics 
  • Changing technique or biomechanics in exercise – running, squats, lunges etc 


Wearing away of the knee joint including cartilage, bone surfaces, ligaments and capsule.  

How do I know I have it?

  • Knee pain and stiffness first thing in the morning or after periods of inactivity 
  • Swelling, warmth and redness around the knee 
  • Grating or clicking
  • Knee irritated by stairs, kneeling, squatting, long walks etc 
  • Physiotherapy assessment and X-ray to confirm 

How do I manage it?

  • Manual therapy – massage and stretches to offload the tension 
  • Swelling management – RICER and swelling massage 
  • Strength training – Gradual and monitored strength training can help off load the joint are reduce pain intensity 
  • Hydrotherapy 
  • Braces, taping, orthotics 

ITB syndrome or “ITB friction syndrome”

ITB syndrome is an overload injury resulting in inflammation at the ITB on the outside of your knee.  

How do I know I have it?

  • Pain on the outside of your knee
  • Pain made worse with running or downstairs 
  • May hear some snapping sounds as knee bends
  • The Physiotherapist will conduct specific tests to diagnose ITB syndrome?

How do I Manage it?

  • Activity modification 
  • Manual therapy – massage/deep tissue trigger point therapy and stretches to offload the tension at hips and thighs
  • Foam rolling 
  • Hip and quadriceps strength exercises
  • Biomechanical analysis – E.g. Running/ exercise

Don't put up with Knee Pain...

We can help! Speak with one of our Physios in Dee Why today.


Suffering with Neck Pain in Dee Why?

Neck Pain

Neck pain or a stiff neck is a very common complaint that we see in both of our Dee Why Clinics. 

Whether it be a dull ache, an inability to achieve full range of movement in your neck, a sharp pain or even causing headaches, a sore neck can be very frustrating and even debilitating.

Causes - 

There are many causes of neck pain. It is crucial to get an accurate diagnosis so that an individualised management plan can be determined to target the exact cause. 

Most Commonly, neck joints become stiff, similar to a rusty door hinge. This in turn has a follow on effect of protective muscular spasms of related neck/shoulder muscles and also weakness of neck postural muscles. Its crucial to get treatment and develop a rehabilitation plan as the longe this abnormal physiological pattern exists, the longer it takes to reverse the habit

Facet joint pain - 

Facet joints are joints between the vertebrae of your spine; there are two facet joints (left and right) in each segmental spinal level. The function of these joints to guide and also limit movement of that spinal level. Facet joint pain is one of the most common causes of neck pain.

Facet joint movement can be restricted (known as hypo-mobility) following simple movements such as a mild twist, awkward movement or just doing something your body didn’t expect (tripping over). Unless rehabilitated correctly, recurrences of facet joint pain becomes easier to appear due to local muscle weakness. 

Wry neck - 

Wry neck is a cervical condition whereby neck pain and stiffness develops and is often accompanied by muscle spasms of surrounding muscles. It can be quite a debilitating condition, with which even simple neck movements can cause severe pain. Fortunately early treatment is quite effective in relieving symptoms in a short period of time. 

Commonly patients report waking with a stiff and painful neck, and onset is often sudden. Most wry necks can be resolved in the fist few days, however the residual effects may last for up to one week. It is crucial to normalise cervical joint and muscle function to prevent recurrences. 

Whiplash - 

Whiplash generally occurs following a traumatic event involving sudden acceleration and deceleration. The most common cause being a car accident. Neck pain or stiffness can develop anywhere from immediately to even several days following the incident. 

As the causing factors are generally more traumatic for a whiplash associated injury, there is an increased risk of more serious injuries. The physiotherapists in both of our Dee Why Clinics will perform an in-depth assessment to determine if there is anything abnormal present that may warrant further investigation. 

Cervical Radiculopathy - 

Commonly referred to as a pinched nerve, a cervical radiculopathy involves pain, weakness or numbness spreading down the arm. It is caused by irritation of the nerve root at a specific spinal level.

The physiotherapists at Team8 Physio in Dee Why Northern Beaches are skilled in determining the spinal level at which the irritation has occurred which will then in turn guide their treatment. There are certain questions and assessment techniques which they will use to determine exactly the level affected. 

Management - 

Following an in-depth assessment, your Physiotherapist will give you a diagnosis and prognosis and outline the rehabilitation process. They will utilise a range of joint treatment technique and soft tissue therapy to normalise neck function and begin the rehabilitation programme.

The aim of treatment for neck conditions are as follows:

  • Confirming the diagnosis.
  • Unlocking any stiff facet joints and normalising joint range of movement, with mobilisation techniques.
  • Relaxing muscle spasms with soft tissue therapy and even dry needling if relevant. 
  • Normalising muscle lengths with soft tissue therapy and home exercises.
  • Rehabilitating deep neck and superficial muscle strength.
  • Ensuring normal cervical posture and function.
  • Development of a home rehabilitation programme to prevent recurrences. 

Don't put up with Neck Pain...

We can help, speak with one of our Dee Why Physios today.


Suffering from Elbow pain in Dee Why?

Elbow Pain

The elbow is often a very overlooked area of the body when it comes to injuries. However, without the elbow and its surrounding structures being able to function properly, a lot of movements and actions that we take for granted become a whole lot harder.

In this article we will go over some of the more common conditions of the elbow as well as those, which can severely limit upper limb movements and basic tasks.

We can usually break these conditions down into 1 of 2 categories: Acute/traumatic injuries and chronic/overuse injuries.

Acute/traumatic injuries: 

These are usually caused by a severe trauma or overstretching of the elbow joint and forearm during some sort of activity or movement.

  • Fractures and/or bruising to the Humerus, Radius and/or ulnar bones
  • Ligament tears/joint dislocations
  • Forearm and elbow muscle tears

These sorts of injuries will be managed generally through rest and/or a period of immobility in some cases initially, then a gradual progression and return to normal activities through the addition of specific strengthening and mobility exercises and treatment.

Chronic/Overuse Injuries:

These are usually caused by repetitive movements/actions, which are performed with poor technique causing small muscle strains over time, or as a result of poorly rehabilitated acute injuries such as some of the ones mentioned above.

  • Tendinopathies: Tendon Irritation/inflammatory conditions. 
  • Tennis elbow (lateral epicondylitis)
  • Golfer’s elbow (medial epicondylitis)
  • Biceps insertional tendinopathy
  • Triceps insertional tendinopathy

Tendinopathies are the most common elbow injuries we see in our Dee Why Physio clinics. Typically these elbow injuries can take a while to improve due to the fact that we are constantly gripping and manipulating things with our hands, which in turn affects the ability for those tendons at the elbow to rest. 

Resting from and/or changing the aggravating movement or technique is a crucial part of any tendinopathy rehabilitation program. 

Once the initial inflammation or flare up has settled down the tendons must be re-strengthening through specific exercises, which allow the muscles to re-load without flare-ups or re-aggravating the tendons.

If you think you may be developing an elbow tendinopathy, do not hesitate in making an appointment to see one our experienced physiotherapists in Dee Why and having it assessed. Like most other injuries and conditions, elbow injuries will recover quicker the sooner they are diagnosed and treatment has started.

Don't put up with Elbow Pain...

We can help. Speak with one of our Physiotherapists in Dee Why today.


Suffering from joint pain or arthritis in Dee Why?

Joint Health and Arthritis

There are four major environmental factors that decide the longevity of joints and the onset/severity of arthritic changes.

1. Weight Bearing

Quantity - Body weight

Quality - Distribution of weight throughout the surface of the joint

(see images below).

The quality of weight bearing also applies to multi-directional sports such as tennis and squash which both require frequent uneven application of the joints when players constantly have to change direction.

2. Impact

Impact is the sudden contact between the joint surfaces. This can occur in sports such as long jump, pole vault and parkour.

3. Stability

Dynamic - The ability to activate the muscle around the joint immediately.

Static - Anatomy of the joint e.g. the level of joint surfaces' accommodation on each other.

4. Injuries

Injuries to the joint can damage cartilage and cause weakness of the supporting muscles (instability).

Compensatory/overuse related wear and tear due to the injuries to the adjacent joints.

Of course, factors such as the quality of the cartilage which is reliant on the genetics and nutrition should not be ignored. But we tend to leave these factors to the relevant experts!

How to maximise the life of your joints and minimise the arthritic changes

1. Weight Management

2. Alignment and weight distribution

3. Techniques and form for the relevant sports

4. Comprehensive rehabilitation program following an injury

5. Staying active

Your joints act like hinges which encapsulate fluid called synovial fluid which itself acts like oil in the hinge.

Movement and staying active creates circulation in the fluid which guarantees flexibility and range of motion in the joints e.g. the reason behind your joint stiffness in the morning that tends to disappear as the day goes on.

Don't put up with Arthritis or Joint Pain...

We can help. Speak with one of our Physiotherapists in Dee Why today.