Momentum Physio & Rehab Group

Momentum Physio & Rehab Group We are built for people who have a physical goal and want a practitioner who takes it as seriously as they do.

Hands-on treatment, structured exercise rehabilitation, and strength and performance testing - so you always know where you are and what's next.

09/09/2026

Knee pain prepping for the Melbourne Marathon?

09/09/2026

Feeling ready to run again and actually being ready are two different things.

We use VALD testing equipment to measure quad strength, one of the biggest factors in a safe return to running. We're looking for any asymmetry between your left and right side, plus checking calves, hamstrings, and hips for other gaps in strength.

Confidence matters, but strength is what keeps you running injury free.

Want to know exactly where you stand before you lace back up? Click the link in our bio to book an appointment with us and start your journey.

09/09/2026

What we’re seeing this week. The rush to prep for sporting finals and Melbourne marathon is truly here!

The fastest way to take load off a sore kneecap joint isn't an exercise. It's your step rate.Increasing how many steps y...
08/09/2026

The fastest way to take load off a sore kneecap joint isn't an exercise. It's your step rate.

Increasing how many steps you take per minute by 5 to 10%, without changing your pace, meaningfully reduces the load through the kneecap joint. Most runners can make that change in one session with a metronome or a playlist at the right tempo.

The cue is: shorter, quicker, lighter steps.

We start this in the first fortnight rather than saving it for the end, because changing how you run can reduce symptoms within a session or two. Getting stronger takes months. Both matter, but only one of them works quickly.

One honest caveat. Not every runner needs their technique changed, and we won't change yours just because we can. We test it in the room first. If a cue changes your symptoms, we keep it and drill it. If it doesn't, we put the time somewhere more useful.

Try it on your next easy run and see what your knee does.

07/09/2026

You don't have to be pain free to train.

We know that sounds backwards, but resting completely while you're in pain often sets your rehab up to fail down the track, especially with patellofemoral pain (runner's knee).

Our general rule: training up to a 4 out of 10 pain level is fine. Above that, especially 5 or 6, is where we pull back, because that's where the knee tends to swell and get angry. The key is checking how it feels the next day.

Pain doesn't have to be the finish line before you start moving again.

Dealing with knee pain and unsure how hard to push? Click the link in our bio to book an appointment with us and start your journey.

You do not need to be pain-free to train.Waiting for zero pain before you load the knee is one of the fastest ways to ma...
06/09/2026

You do not need to be pain-free to train.

Waiting for zero pain before you load the knee is one of the fastest ways to make the whole thing take longer. Working through some discomfort doesn't hinder your recovery from this.

Here's the rule we give every runner:

Up to 2 or 3 out of 10 during and after exercise is fine. It needs to settle within about an hour. And it must be back to your normal by the next morning.

That last part is the one that matters. If your knee is still worse 24 hours later, that session was too much. Not damaging. Not a setback. Just too much for right now. Pull the volume or the intensity back, repeat it, build from there.

It's a rule you can apply yourself between appointments, and it's far more useful than guessing whether something is safe.

Save this one for your next run.

05/09/2026

Clicking. Grinding. Popping. If your knee makes noise when you squat, you've probably already convinced yourself something's wrong.

It's not. This is the single most common concern we hear in first appointments, and it's rarely bone on bone. That sound is usually just fluid moving through the joint as you bend or squat. Plenty of people with zero knee pain have noisy knees.

Noise isn't damage. If you're not in pain, there's nothing here to fix.

Got a noisy knee that's got you second-guessing your training? Click the link in our bio to book an appointment with us and start your journey.

04/09/2026

Your MRI might be scaring you more than it should.

We see patients with significant changes on their scan and barely any pain. And we see patients in a lot of pain with a clean scan. The picture on the screen doesn't always match what you're feeling.

So what actually matters? Have you changed your running load, distance, or terrain? Are you sleeping well? Is life more stressful than usual right now?
Your knee pain is about the whole person, not just what shows up on imaging.

Worried your scan results don't add up? Click the link in our bio to book an appointment with us and start your journey.

Our hours, all in one place 📍Whether you're squeezing in a session before work or after the kids are down, we've got you...
03/09/2026

Our hours, all in one place 📍

Whether you're squeezing in a session before work or after the kids are down, we've got you covered:

🕐 Mon: 8am - 7pm (Reception 8am - 4:30pm)
🕐 Tues: 8am - 7pm (Reception 8:30am - 4:30pm)
🕐 Wed: 8am - 7pm (Reception 11am - 7pm)
🕐 Thurs: 8am - 5pm (Reception 9am - 5pm)
🕐 Fri: 8am - 5pm (Reception 9am - 5pm)

Outside reception hours (including weekends), our AI receptionist is on hand to help with your enquiries - so you're never left waiting.

📞 (03) 4148 8900
📍 323 Princes Highway, Traralgon East

Save this post so you've always got our hours handy - link in our bio to book.

Every time your foot lands while you're running, somewhere between four and a half and seven and a half times your bodyw...
03/09/2026

Every time your foot lands while you're running, somewhere between four and a half and seven and a half times your bodyweight goes through your kneecap joint.

Jumping is higher, around ten times. But you jump a handful of times in a session. You run about 170 steps a minute, for half an hour or more, several times a week.

No single step is the problem. The total is the problem.

Which is why the answer is almost never just run less. There are three things that decide how much work that joint does: how hard each step lands, how fast the force arrives, and how often you take a step. You can change all three, and running less is only one option out of several.

Shorter, quicker steps drop the load meaningfully without slowing you down. Most runners can make that change in a single session.

Want to know which lever is yours? That's what the assessment is for.

Address

323 Princes Highway
Traralgon East, VIC
3844

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