Arana Hills Physiotherapy

09/08/2026

get movin on a Monday

Here’s the start of our home exercise programs you can do. First of the rank is some strength work for trail walking.

Watch the video for some inspiration or click to read the blog.

hope you enjoy

07/04/2026

⚽🐣🐇Happy birthday , Happy Easter and Happy new team member ..its all happening 🐇🐣⚽ - https://mailchi.mp/aranahillsphysiotherapy/maymadness-10164286

19/02/2026

There's no such thing as a simple ankle sprain. Here's our top tips for you if you've been rollin those ankles

18/02/2026

Ankle sprains - Most of us have had one at some stage in our lives twisted our ankle on an uneven surface – some many more times than others ! They can range from the mildly irritating simple ligament sprains to torn ligaments and then in worst cast the recurrent unstable ankle.
Read on to get our Top 6 tips

From sprained ankles to unstable ankles Ankle sprains - Most of us have had one at some stage in our lives twisted our ankle on an uneven surface – some many mo

17/02/2026

From running faster , having better balance, heel pain Achilles tendons, ankle sprains and knee pain... the core muscles of the feet are an important group to train

16/02/2026

Mobility Monday - do you suffer from plantar fasciitis? Or have you always had tight calves/hamstrings?
Our muscles are connected through fascia (connective tissue) rolling under your foot doesn’t just help release your plantar fascia but it can help with chronic calf and hamstring tightness. Start with 1 minute per side, best thing is you can do it while your sitting at work or watching tv!

13/02/2026

Muscle of the week : the calf
really a complex of three muscles that we need to look after as they are involved in everything from balance, to running, walking as well as achilles and heel pain.

Find out more here: https://www.aranahillsphysiotherapy.com.au/calf-raises-4-reasons-you-should-be-including-them-in-your-exercise-program/

12/02/2026

The super model waddle
The deep glute muscles that live under your gluteus maximus are a pretty important grouop of muscles and have been impicated in many lower limb and pelvic issues.

What do they do ?

One of their rles is to maintain a level pelvis when standing on one leg, which is every step while you walk and run.

Weakness in these muscles causes the pelvis to "drop" on the opposite side to the standing leg resulting in the trendelenberg gait or super model waddle;

Common features are
1) the thigh or femur rotating in too far.
2) the thigh going inwards to a valgus position.
3) Compensatory rotation of the tibia, (lower leg bone).

All this leads to a change in forces and reduced shock absorption at the joints in the lower leg and pelvis.

This movement pattern is seen in quite a few conditions we see at physio such as;

1) kneecap or patellofemoral pain.
2) Knee osteo arthritis.
3) Lateral hip pain, tendonitis or bursitis.
4) Achillies tendon issues.
5) Running related injuries, such as Ilio tibial band issues, calf strains, etc.

So can you do anything about it ?

A targeted strengthening program usually helps to sort it out. Stay tuned and we will put out a compilation of our favourite glute exercises.

11/02/2026

Calf problems , masters athletes and the sunny side of 40 yrs old , ( maybe 35 😂)

In response to our first request regarding injuries here is a wee video on calf injuries in the masters athlete.

This is a relatively common injury especially in sports that require landing on the front of the foot . Includes netball , running , football codes etc.

This is an injury that we can reduce the incidence of with appropriate strengthening exercises seen at the end of the video.

Exercises done 3 x week:

Early stage :

Single leg calf raise on a step
Soleus raise on the floor

Work on 4 sets of 10-12 reps with the calf raises over a step and lying calf raises.

Add some weight every week to increase the response of muscle and tendon.

Late stage ;

Learn to skip and play hopscotch again . Get the muscle and tendon springy and absorbing shock .

For skipping
Take your time , my advice is do 10 secs on 10 secs off for 5 sets of 1min.

In time build up to 5 mins continuous.

Hopscotch : start at 15 contacts and build up to 50 .

Remember do not push through pain and build up slowly .

Call us if you have any calf or lower limb issues you need help with

01/01/2026

We are closed for New Year's but don't worry we will be open again tomorrow.