Benefits of Clinical Pilates

By Physiotherapist, Vanessa Boon


Clinical pilates is a wide umbrella term for a variety of strength and mobility exercises. This makes it the ideal workout to do if you would like a program tailored specifically to you and your abilities. There are so many benefits to pilates; here are just a handful of them. 

Clinical Pilates improves strength and flexibility 

Clinical pilates movements are made to elongate your muscles or extend them with resistance in different positions or movements. What you will find is that the more you practice a certain movement, you will be able to stretch further with more control as your muscles learn to tolerate the load. 

Pilates is a great way to increase strength after injuryImproves posture and back pain 

Clinical pilates mainly targets your core muscles and your deep core (transverse abdominis, pelvic floor, diaphragm and multifidus). As the workout mainly focuses on control from your core, this helps decompress your lower back and hold you more upright in the right way! 

Stress reliever 

Clinical pilates can help reduce stress levels due to the focus you have to place on each movement. The whole idea of pilates is to ground yourself physically so that you can ground yourself mentally as well. While doing pilates your whole focus is on performing a movement or holding a position through the workout which gives you a little break from everyday life. 

Great for pregnancy prehab/rehab

Clinical pilates programs can be designed to support your body as it copes with the changes that come with the stresses of pregnancy. A few examples would be by building up strength in your core to help support your spine and lower your risk of getting a rectus diastasis, it also helps by strengthening your pelvic floor to reduce the risk of an incontinence post pregnancy. 

If you would like to reap these benefits or just build a better you today, book in here (link direct link for clinical pilates booking). If you would like to find out more please give us a call at 8599 9811. We look forward to helping you reach your goals.

Diabetes and your feet

If you’ve been diagnosed with diabetes (4.9% of the Australian population), there’s a lot to manage: checking your blood sugar, visiting your doctor, eating healthy food, being active… With all this to do, your feet might be the last thing on your mind. But if you’re diabetic, you do need to pay attention to your feet since having diabetes can increase your risk of foot ulcers and amputations. 

The connection between diabetes and your feet  

Over time, diabetes may cause nerve damage, also called peripheral neuropathy. This results in tingling, pain, and a loss of sensation in your feet. When this happens, you may not feel a stone inside your shoe or a blister or cut on your foot, which can lead to sores and infection. 

Diabetes also affects your blood circulation. Not having enough blood flowing to your legs and feet can make it hard for a sore or an infection to heal. Worst case scenario? An infection that never heals, leads to gangrene and then to an amputation of your toe, foot, or part of your leg in order to stop the spread of the infection.

Foot health is so important when managing diabetesWatch out for these signs with diabetes 

  •  Cold feet and numbness in your toes or your feet
  •  Sharp pain or pressure in your feet
  • “Pins and needles” sensations
  •  Any changes in colour of the feet
  •  Nail changes, calluses, corns, dry or cracked skin
  •  An ulcer or cracked heels
  • New pain, swelling or redness in feet or lower limbs, especially if you’ve been diagnosed with nerve damage


How to care for your feet 

It’s important to pay more attention to your feet if you have diabetes.

  • Keep your feet clean by washing them daily and then drying them thoroughly
  • Examine your feet for cuts, blisters, calluses and corns
  • Trim your nails straight across and watch for ingrown toenails
  • Wear clean socks and shoes that fit well
  • Make sure you keep your blood glucose levels low by avoiding smoking and staying physically active

If you notice any of the signs and symptoms listed above that you feel concerned about, make sure to speak to our podiatrists right away. They will work with your doctor to come up with a treatment plan that is right for you.

Bondi Junction: 9386 5400
Barangaroo: 8599 9811
St Ives: 9440 4600

Why am I always tired?

BOSIC Specials

Did you wake up on the wrong side of the bed?
By Physiotherapist, Vanessa Boon


Do you ever wonder why you are always tired?

Are you struggling to get your 8 hours each night? 

Our Go to physio, Vanessa, gives you her top tips for a good night’s sleep!


The importance of sleep – 3 reasons why proper rest will help you from feeling always tired

  • Cell regeneration

Our brain rewrites itself while we are asleep. Think of sleep like our body’s daily biological maintenance, it is when most of our cell repair is done. While we are asleep, our skin cells regenerate along with our brain cells, it strengthens our memory and preserves the information processed during the day. 


Photo of dyed cells - sourced from National Cancer Institute Strengthening of your immune system 

Poor sleep = weaker immune system. Good sleep = stronger immune system. Your immune system regenerates and strengthens itself while you sleep. In simple terms, good sleep puts your body in a better position to fight off diseases and infections. Besides that, poor quality sleep directly affects your body’s production of antibodies. Reduce your risk of getting sick by getting a good night’s sleep! 

  • Mood regulation 

Your quality of sleep directly affects the quality of your daily life along with your mental and physical health. Without sufficient sleep, your brain does not have enough energy to regulate your mood and process emotional information. Sleep detoxes your body… quite literally!


Create your ideal sleeping environment so that you aren’t always tired.

  • Invest in a mattress that is suited to you (whether you are a back, side or front sleeper)
  • Temperature: whether you like it warmer or cooler pick what makes you feel the most comfortable (I would go for something cooler especially in this weather!)
  • Black out your room, keep it nice and dark when it is time to get some shut eye
  • Block out unwanted noise 


Sometimes your routine is causing you to feel tired all the timeWork with your body clock, not against it.

  • Practice good sleep hygiene (create a routine where you wake and sleep around the same time daily) 
  • Listen to your body (If you feel tired, go to bed. If you don’t, do something else for half an hour or so, try reading a book)
  • Bask in the sun (getting some vit D in the morning helps set your body clock) 
  • Know that more than 2 standard alcoholic drinks will affect your sleep quality – so if sleep is a struggle, cut back on your alcohol intake. 


Exercise at the right times! 

  • The best time to exercise is during the day 
  • Exercise can boost your sleep hormones (melatonin) and help you fall asleep quicker and get into deeper sleep 
  • It can also keep you up and alert (due to the cortisol your brain produces when you exercise) 
  • Rule of thumb: do not exercise 3 hours before bedtime


Get a pillow that suits your sleeping habits.

  • It does not matter how expensive or new your pillow is 
  • Your pillow just has to suit your sleeping style (front, side or back sleeper)
  • The trick is: pillow height and firmness! 
  • Side sleepers: something too soft or low will not support your neck throughout the neck resulting in a compression of one side and overstretching the other. 
  • Back sleepers: something too firm or high will push your head forwards resulting in overstretching the back of your neck as well as disrupting your airways 
  • Front sleepers: this is where it gets tricky but, anything too firm or high will push your neck into more of an extreme position which can overstretch one side and compress the other


The need for sleep – the proper amount will keep you from feeling always tired.

Contrary to popular belief that the older we get the less sleep we need, we in fact actually require at least 7 hours. Adults require around 7 – 9 hours of sleep while children require a few more. Bottom line, if you want to be healthy, pain free and generally more productive, get some good quality SLEEP! Keep in mind that you might always feel tired if you are sleeping too much, too. For those that are always tired, here are some tips to improve sleep quality: 




If you need any help finding the right pillow, if you have a niggly neck or upper back that is affecting your sleep quality, give us a call at 8599 9811 or book in here and let us help you sort it out!

How to improve posture

Simple adjustments and smart practices for how to improve posture when sitting at your home desk, with Sam Davison & Luc Mollinger, One International Towers for Worklife and Wellness@One.


With so many in the workforce having rushed to set up makeshift offices at home, in bedroom corners or at dining tables and benches – with varying degrees of sophistication – the specialist industry that seems to have done very well in 2020 are physiotherapists, osteopaths and chiropractors.

Replicating the optimum setups for our workplaces to improve posture at home requires a bit of knowledge on our parts, though. So, we asked our wonderful Principal Physiotherapist Sam Davison from Barangaroo Orthopaedic and Sports Injury Clinic (BOSIC) to take us through the essentials. You can see it here in video form, or read the summary below.


Movement is medicine.

Our bodies are not designed to be stationary. The sedentary way in which we make our bodies sit at a desk for hours is a new phenomenon in our evolutionary story. We should be getting up from our desk and moving every 30 – 40 minutes. People often ask physiotherapists “what is the best posture to be working in?” The best posture is your next posture, because you will have had to move to get to it. Regular movement is key to good posture. Improve your movement each day by adding a few more steps in wherever you can – go the long way to the bathroom / the furthest coffee shop away / get off the bus one stop earlier / walk and talk for meetings. Drinking water, apart from keeping you hydrated, means you will also get up to refill regularly – bonus!


Standing still all day is no better than sitting all day.

You may think that standing at your desk is better for you. This is only partially true: when you stand you have a tendency to move around more. But it’s important to have variation. You should also consider the floor surface that you are standing on, including footwear, to cushion your feet.


Home essential equipment.

Set yourself up with a monitor, where the top of the screen matches your eye line. You can do this by stacking books underneath your screen to elevate it. The monitor should be arms-length away from you. Ensure the brightness and font size are such that you’re not straining or leaning in, to see.

Have a wireless or plug-in keyboard and mouse – avoid just using a laptop to type. Your hands and wrists should rest horizontally to the desk when you type.


Use a desktop computer to improve posture


Look straight ahead.

When you look down, you increase the load on your neck muscles five times over. Have you heard of ‘text neck’? This is when the neck is injured from constantly holding your neck in a downward/forward position. Hold your phone up to your face instead. And, as a task to keep your head up, think about having a peach resting under your chin which you cannot drop.


Get off the sofabed.

Think of the spine as an S shape, not a C shape. When we sit up in bed our spines curve into the C not the S – so avoid working on the sofa or in bed! If you are going to though, try putting a cushion behind your lower back – like the ones they provide on an airline seat – or a rolled up towel will do.


Find exercise in any way that suits you.

Walking is one of the best ‘exercises’ you can do if you’re short of time. Aim for 8,000 – 10,000 steps per day. Use your smartphone’s health data, which monitors activity levels daily with tools like a pedometer, as a guide if you don’t have a fitness tracker.

Young girl tying her shoe laces before enjoying a morning run at sunrise


If you need to see an expert to help improve your posture, do so! The longer you wait with a developing injury, the more you suffer. BOSIC offer online consultations as well as in-clinic appointments. You can access their full range of services here.

Knee Pain Treatment

By Physiotherapist, Vanessa Boon


Sam Davison is the Principal Physiotherapist at Barangaroo Physio and has been working as a physiotherapist since 2009. Her predominant interest and experience lies in lower limb recovery. During her time as a physiotherapist, she has worked with a number of orthopaedic surgeons developing post-operative protocols. She started off as a physiotherapist in the UK where she worked in hospitals under various divisions such as stroke, paediatrics, rheumatology and amputations. Outside of work, Sam enjoys being outdoors, scuba diving, hiking and discovering everything Australia has to offer! 


Why did you decide to become a physio? 


I used to train a lot in taekwondo when I was in the England team. We used to train 6-7 times a week which was fairly intensive. There was a particular part of my training which was to train our power, we were required to do jumps over certain heights, some flying side kicks to break boards. My practice would often be very heavy in running, jumping, landing and lots of repetitions over a long period of time. Because of that, I developed severe shin splints in my legs at 11 years old. Subsequently, I saw a physio as a result of that which sparked my interest in physiotherapy. 


I was really interested in the role of physios at the time so instead of going to school during my GCSEs, on a Wednesday afternoon I spent my time working at a hospital in their outpatient department. Volunteering as a physio taught me a lot, it taught me the basics of working in a ward environment. In inpatients, we would see total knee replacements (TKR), total hip replacements (THR) post op. In outpatients I saw them apply ultrasound, acupuncture and develop small training programs which was really interesting and that gave me the stepping stone to get into university and the rest is history. 



Seeing as you have practised in both the UK and Australia as a physiotherapist, how does it differ? 


I do not think there is any perfect health care system worldwide. Australia and England are 2 very similar countries in the sense where lots of things are fairly similar, but the healthcare system is very different. In England, I worked primarily in the NHS (national health service) which is a free healthcare system and I worked in the hospital setting. This meant that we often had a very long waiting list and there were often huge delays which lead to a lot of cancellations and unfortunately it also meant that people took a lot longer to get better. 


In Australia, working in private practice, I felt like I had to deliver a really good experience and level of healthcare to my patients. I think ultimately you are sort of known over here for how good you are at making a difference to people’s lives. So, I worked really hard on developing my skills and communication so that I became known in Australia and built lots of relationships with loads of local sports people, gyms, surgeons and sports doctors and developed my niche in the lower limb world. 


Tell us more about the perks of working in private practice in Australia 


One thing that used to frustrate me about working in Australia is how difficult it is for someone to access really simple healthcare services. I certainly do not know everything there is to know about the healthcare system here but there are certain things that seem quite time consuming. If I can transfer money to someone else’s bank account from my phone in a matter of seconds, it astounds me how complicated it is to get something like an MRI. 


So one thing we have tried to do here at BOSIC is to deliver a multidisciplinary, innovative, seamless, collaborative space where anybody can come in with any injury, pain or problem and we will have somebody in the clinic that is generally able to help. We can also access orthopaedic surgeons, specialist sports doctors and imaging is all very easy and within close proximity. So if someone comes in for one thing, instead of going to 3 different specialists, or 3 different centres to manage a particular injury, we can do all of that in 1 facility which has been amazing. We really see the speed in which healthcare can be delivered really well and also the outcomes we get from everybody working together.


Let’s talk more about your speciality, lower limb injuries, do you have a particular area you like to treat? 


I would probably go for the knee, I have worked quite a lot in pre and post operative knee rehab injuries. In Leeds, I used to look after a lot of university students that would need ACL, meniscal, patella reconstructions and everything and anything in between. Ultimately, that is my primary work here in Australia. 

Unfortunately, I was a victim of my own demise and ended up having a big ACL and meniscal reconstruction just a few months ago. So I now know how to rehab it but I also know what it is like to go through that process on the other side of being a patient. It is certainly a lot more painful than I thought, so I now have a lot more empathy for my patients. 



So as someone who has been through an ACL reconstruction, what is one thing that you’ve learnt through the experience?


I would say it is hard and that it is a hard process where you have to put a lot of work in. It is not the sort of injury where time is a healer. Ultimately, things generally feel better with time but I am still astounded as to how much strength I still do not have despite putting so much work in. That has been sort of my biggest take home, is that even 8 months down the line, certain things still feel quite challenging and certainly from a muscle bulk point of view, it is still not quite there. 

You get told it takes 9 months to rehab in the literature but in reality, it is a much longer process than that and you have to work really hard at it and you have to kind of dedicate time to getting it back to how you want it. I think that is my biggest lesson, is that you do not just do a few exercises for a few weeks it is sort of a really long term rehab process. 


Now that we have spoken a little about the ACL, is there another knee injury that you enjoy treating? 


Uhm, a lot of physios are not as into the knee as I am and a lot of physios generally prefer treating spinal patients. I think just because I have had so much experience with the knee, I have sort of seen all the weird and wonderful problems as well as the very common sort of problems. 


I like a really challenging knee patient where it is a little outside the normal, a slightly more complicated knee to really challenge me. But it is just making it really specific to the individual where I can have a sort of 65 year old who just wants to get onto a scooter with their grandson or a marathon runner or somebody who wants to lift a hundred kgs in the gym or someone who just wants to hike a hill and everything in between, so I guess I really like giving people that really targeted approach to their goals. 



What are 3 things you think everyone should know about their knees? 


  1. Quads, quads, quads, quads, but do not forget about the hamstrings. 
  2. Majority of knee injuries can be prevented by strengthening in and around the pelvis.
  3. Working with knee patients you have to look above and below the knee, look at the whole chain. 


If you would like to learn how to deadlift to strengthen your hamstrings, you can view our blog HERE.


Lastly, Is there anything else you’d like to add?


If you have been struggling with knee or lower limb injury for some time and you have not sort of gotten to the bottom of why it is there, I am more than happy to have another look or another opinion. These injuries even though it does not seem like a big deal or is just like a niggly problem, it can prevent us from doing what we want to do. The quicker we look and sort them out, the quicker you can get back to being pain free!


Vanessa is the go-to physio at Barangaroo Physio. If you would like to read about how to strengthen in and around the pelvis to keep your knees strong, click here. If you have a niggle that is not going away, if you have any questions or want to know if we can help, give us a call at 8599 9811 or book in here.