August 2025 - Fit and Flow Physiotherapy

We’ve all been there. You tweak something during a workout, feel a sharp pain while running for the train, or wake up one morning with a stiff neck that wasn’t there the night before.

At first you might think “It’ll be fine”, “It’ll go away”. Sometimes it does, but often it lingers. You start moving differently to avoid the pain, skip the gym or sport for a week, and before you know it, it’s been months.

As physios, we see this story play out every week. And here’s the truth: getting help early almost always means a quicker recovery and less risk of it turning into a long-term problem.

6 Signs It’s Time to Book That Physio Appointment

1. The Pain Isn’t Getting Better

If it’s been more than a week or two, and you’re still feeling the same (or worse), it’s worth getting checked. Pain is your body’s way of waving a red flag that something isn’t right. Sometimes the cause is obvious, other times it’s hiding behind muscle tightness, joint stiffness, or poor movement patterns. Early physio means faster treatment and less chance of it turning into a bigger problem

2. You’ve Got the “Same Old Injury” Again

That knee that plays up every time you start running again? The shoulder that flares whenever you lift overhead? Recurring injuries are rarely bad luck, they’re usually the result of underlying weaknesses, mobility restrictions or poor loading habits. We’ll help you find and fix the root cause so you can break the cycle

3. You’ve had a Sports or Gym Injury

Even minor injuries can be sneaky. An ankle roll might seem fine until it keeps swelling after activity. A ‘tight’ hamstring may be a small tear. The earlier you get a proper assessment, the sooner we can guide you through targeted rehab. So you’re not just pain-free, but confident and strong enough to return to your sport without worrying about it happening again.

4. You’ve Lost Movement or Strength

If you can’t move like you used to, whether it’s turning your head to check your blind spot, reaching overhead or squatting without stiffness, something’s restricting you. It could be joint stiffness, soft tissue tightness or nerve irritation. Ignoring it often leads to compensation in other areas, which can cause new issues down the track. Physio can restore normal movement and help you keep it.

5. You’re recovering from surgery or a fracture

Surgery, fractures, and even a few weeks in a cast or boot can leave you with stiffness, weakness, and reduced confidence in your body. Rehab isn’t just about “getting moving”, it’s about regaining full function, building strength and returning to daily activities and sport safely. Without it, you risk slower healing and long term limitations.

6. You Want to Stay Ahead of Injuries

You don’t have to be in pain to see a physio. If you’re training for an event, starting a new sport, or just want to feel and move better, we are here to help! We can assess how your body is moving, identify any imbalances and give you strategies to prevent injury in the first place. Think of it like a service for your body, keeping it in top condition so it lasts a lifetime

Looking After Yourself is Never Wasted Time !

You don’t have to wait until you’re limping, avoiding certain movements, or sitting out of the things you love. Physio isn’t just about fixing injuries, it’s about helping you move better, recover faster, and keep doing activities that make you feel like you.

So whether it’s a niggle that won’t quit, a big injury, or just the feeling that something’s “off”, your future self will thank you for getting it sorted now, not later.

1. It Builds Load Capacity (So You Can Run More)

Running puts repetitive, high-impact load through your body – particularly the knees, hips, calves and feet. Without the strength to support that load, tissues like tendons, joints and muscles fatigue, overload and break down. As physios, we often see injuries that could have been prevented with a stronger foundation – injuries like runner’s knee, shin splints or ITB pain.

A progressive strength program builds tissue resilience so your body can handle the load you’re asking of it.

2. It Improves Performance – Without More Kilometres

Strength training enhances what’s known as your “running economy” – essentially, how efficiently your body uses oxygen at a given pace.

Strong glutes, hamstrings, and calves can propel you forward with less effort. A strong core keeps your pelvis and trunk stable, improving stride efficiency and reducing wasted movement.

The result? You get more out of every stride – without having to increase your running volume.

3. It Supports Better Control and Form Under Fatigue

When we assess runners post-injury, we often see their running form collapse under fatigue. Knees drop in, hips wobble, the trunk sways.

Strength and neuromuscular control (especially single-leg strength) are key to maintaining form, reducing compensations, and preventing overuse patterns. We don’t just look at how you run fresh – we look at how your body holds up under pressure. That’s where strength matters most!

4. It Protects Your Bones and Tendons

Running alone doesn’t always give enough stimulus for bone density, especially for female runners or those returning after pregnancy or injury. Strength training applies targeted load that helps bones remodel and stay strong.

It also improves tendon capacity and stiffness – meaning your achilles, patella tendon and plantar fascia can do their jobs without being overloaded!

Our Advice? Make Strength Training Part of Your Routine

We recommend runners strength training at a minimum 2-3 times per week. Programs should be tailored – there’s no one-size-fits-all.

Not sure where to start? We can help! Our physiotherapists can assess your movement, identify strength deficits, and design a plan that supports both your running and long-term resilience.