Following a diagnosis of low bone density, it’s common to feel unsure about how much exercise or what type of exercise is safe. Some people cut back their activity or avoid strength training altogether out of concern. However, research shows that the right kind of exercise is not only safe but it’s essential for maintaining and improving bone health. Rather than avoiding load, the key is to apply it in a safe and gradual manner. How Exercise Influences Bone Bone responds to the load placed through it and follows the [...]

Two in three Australians over the age of 50 have low bone density. A diagnosis of osteopenia or osteoporosis often raises important questions, particularly around whether exercise is safe and how to move confidently and safely during everyday activities. The important thing to know is that bone health isn’t fixed. While it’s normal for bone density to change over time, there are practical steps and modifiable factors you can address to support and maintain strong, healthy bones. Understanding how your bones adapt and respond to movement is a helpful place [...]

Many women in their 40s begin to notice new aches and pains when exercising, even if they’ve stayed active for years. One common complaint is pain on the outside of the hip, often referred to as lateral hip pain. This discomfort may appear during walking, running, climbing stairs, or when lying on your side at night. For many women, these symptoms begin during perimenopause, when hormonal changes can influence how the body responds to exercise and recovers from training. Understanding why this happens can help you manage symptoms and stay [...]

1. Has different risk factors, mainly sudden change in activity levels Although there is a number of different risk factors involved, tendinopathy generally occurs after a sudden change in activity levels. These can include an increase or change in load that involves walking, jumping, running, etc. Sometimes it is the sudden change in load - doing too much too soon, after doing too little for too long, and the tendons react acutely. Other times there may be biomechanical predispositions such as poor muscle capacity and strength that contributes to tendon [...]

Have you sustained a recent ACL injury? There are three management options following an acute knee injury to the Anterior Cruciate Ligament (ACL). These include surgery, exercise rehabilitation alone and the cross bracing protocol. The management approach chosen for an ACL rupture depends on several factors, including the classification of your ACL injury, your age, and your personal goals regarding physical activity and sports competition. It is best practice that all management options are considered and that a shared decision making model is utilised with the patient and their health [...]

Muscle cramping during exercise is a frequent issue for athletes, characterized by sudden, involuntary, and painful contractions that can happen during or after physical activity. Cramps are often unpredictable, and while their causes remain unclear there are a few risk factors and potential theories of causation.   Cramping is particularly common among athletes involved in endurance sports, likely due to the prolonged and repetitive nature of these activities. Several risk factors have been linked to cramping, such as older age, cardiovascular issues, and hot, humid weather however these aren’t a [...]