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4Lane Physiotherapy

Dunsborough & Nannup

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Published February 8, 2021 at 736 × 317 in Rectus Femoris Strain: Part One.
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We offer the following treatment modalities:

Manual Therapy

Shockwave Therapy

Dry needling

Reformer Pilates

Rehab

Taping

Massage

4lane_physiotherapy

- Physiotherapy 🀲
- Clinical Pilates πŸ€Έβ€β™‚οΈ
- Strength Classes πŸ‹οΈ
- Dry Needling/Shock wave ⚑️
- Women’s HealthπŸ™‹β€β™€οΈ
- WHA Pre-Employment Medical🩺

Such a fun sponsers day at the Dunsborough Lakes G Such a fun sponsers day at the Dunsborough Lakes Golf Club @dunsboroughlakesgolfclub !!! The team played so well and what a great day for it! Definatley need to work on our short game a bit more... Special thanks to Tyler, our work experience student for stepping up. πŸŒβ€β™‚οΈπŸŒž

#4Lane #4Lanephysiotherapy #dunsborough #southwest #dunsboroughphysio physio physiotherapy exerciserehab reformerpilates backpain neckpain
What a great day last Sunday at the South West Jiu What a great day last Sunday at the South West Jiu Jitsu Championships held at the Geograph leisure centre. Special mention to one of our long time clients Charlie Callegari who won gold in his Divisin for Gi and Silver in No-Gi! Coming off two knee reconstructions, to get back to this level is such a huge achievement! Also a big thankyou to Jai from flowstate Jiu Jitsu for organising such a great event and having me help out on the day πŸ™

@swjjc_ 
@flowstate_jiujitsu 
@charlie.callegari
πŸ‘ What Are Joint Mobilisations? Ever wondered wha πŸ‘ What Are Joint Mobilisations?

Ever wondered what your physio is doing when they are working on a sore or stiff joint?

Joint mobilisations are a hands-on treatment technique physiotherapists use to reduce pain, improve movement, and restore function.

At 4Lane Physio, all our physios use a range of mobilisation techniques depending on your symptoms, joint stiffness and treatment goals.

πŸ”Ή Sustained Mobilisations
A gentle pulling or traction force is held for a period of time to reduce joint compression and stretch surrounding tissues.

πŸ”Ή Oscillatory Mobilisations
A controlled, graded movement is applied to help improve joint stiffness and tissue mobility. The speed and amount of movement can be adjusted to what feels comfortable for you.

πŸ”Ή Manipulation
A quick, controlled thrust is applied in the direction of joint restriction. This can help reduce joint tightness and improve movement.

🎯 What are they used for?

Joint mobilisations may help to:

βœ… Reduce pain
βœ… Improve joint range of motion
βœ… Reduce stiffness
βœ… Improve movement and function
βœ… Help you return to your normal activities

They can be used on joints throughout the body and are commonly used to address stiffness in the neck, upper back and lower back.

Importantly, joint mobilisation is just one part of Physiotherapy. Your treatment will be tailored to your individual condition and may also include exercise, education and other treatment techniques.

πŸ‘¨β€βš•οΈ Have questions about joint mobilisations?
Speak with any of our Physiotherapists at your next appointment.

πŸ“ 4Lane Physiotherapy
πŸͺ‘ Dry Needling at 4Lane Physiotherapy Tight muscl πŸͺ‘ Dry Needling at 4Lane Physiotherapy

Tight muscles, stubborn pain or an injury that just isn't settling? Dry needling can be a useful treatment option as part of your Physiotherapy rehabilitation.

Dry needling uses fine needles to target areas of muscle tension and can help release tightness, improve local blood flow and stimulate the body's natural pain-relieving response.

πŸ’ͺ Dry needling can be used to help manage:

βœ”οΈ Golfers & tennis elbow
βœ”οΈ Muscle strains and tears
βœ”οΈ Tight muscles
βœ”οΈ Tendinopathy
βœ”οΈ Headaches
βœ”οΈ Joint pain and stiffness
βœ”οΈ Muscle performance and recovery

🩺 What happens at your appointment?

Your Physiotherapist will first assess your condition and determine whether dry needling is appropriate for you.

We'll also look at the bigger pictureβ€”including your activity levels, posture, strength, flexibility and any other factors that may be contributing to your pain.

Dry needling is often combined with specific exercises and activity modification to help achieve the best possible outcome.

⏱️ How many treatments will I need?

This varies depending on your condition and individual circumstances, but 3–5 appointments will often provide good results.

Dry needling is generally well tolerated, and most people can return to their usual activities after treatment.

⚠️ Dry needling isn't suitable for everyone. Your Physiotherapist will assess your medical history and determine whether it's an appropriate treatment option for you.

πŸ‘¨β€βš•οΈ All of our Physiotherapists are qualified in dry needling.

Want to know if dry needling could help you?

πŸ“² Book a dry needling appointment with one of our Physiotherapists today.
Happiest of birthdays to our superstar Belle. You Happiest of birthdays to our superstar Belle.
You bring so much joy and laughter to the clinic.
We hope you had the best day !
Our physio strength class working hard to the Quee Our physio strength class working hard to the Queen Dolly Parton! 🀩
Honoured to be sponsoring and helping all the athl Honoured to be sponsoring and helping all the athletes out on the day for the South West Jiu Jitsu Championships 2026! 

Held at Geographe Bay Leisure Centre, September 13th. 

Cannot wait to cheer everyone on and help with all preventative and injury needs. βœŠοΈπŸ€Όβ€β™‚οΈπŸ€Όβ€β™€οΈπŸ†πŸ₯‹πŸ₯‡πŸ©ΌπŸ‡¦πŸ‡ΊπŸ‡§πŸ‡·@swjjc_@flowstate_jiujitsu

#4Lane #4Lanephysiotherapy #dunsborough #southwest #dunsboroughphysio physio physiotherapy exerciserehab reformerpilates backpain neckpainΒ 
πŸ’ͺ Clinical Pilates at 4Lane Physio Looking to bui πŸ’ͺ Clinical Pilates at 4Lane Physio

Looking to build strength, recover from an injury or get back to exercise with confidence?

At 4Lane Physio, our Clinical Pilates group classes are designed by Physiotherapists and tailored to your individual needs, goals and experience.

You can choose from 1:1 Clinical Pilates, or our popular small group classes, called Group Rehabilitation.

πŸ§˜β€β™€οΈ What can Clinical Pilates help with?

βœ”οΈ Strength and core strength
βœ”οΈ Flexibility and balance
βœ”οΈ Improving posture
βœ”οΈ Managing acute and chronic pain
βœ”οΈ Injury prevention
βœ”οΈ Recovery from injury
βœ”οΈ Returning to exercise
βœ”οΈ Overall wellbeing

🩺 Your first appointment

Your Physiotherapist will begin with a medical history and physical assessment before taking you through a range of Pilates exercises.

Together, we'll develop an individual program based on your injury, experience and goals. From there, we'll discuss whether 1:1 sessions or our small-group Group Rehabilitation classes are the best fit for you.

πŸ‘₯ Group Rehabilitation

Our Group Rehab classes are:

πŸ”Ή Fully supervised by a Physiotherapist
πŸ”Ή Maximum of 5 people per class
πŸ”Ή 55 minutes
πŸ”Ή Individually tailored programs for every participant
πŸ”Ή A mix of reformer, trapeze table, balance boards, exercise balls, floor work and weights
πŸ”Ή Claimable on private health under group therapy code #560, following your initial Physiotherapy assessment*

Whether you're recovering from an injury, returning to exercise or simply want to improve your strength and movement, Clinical Pilates can be a great place to start. For more info visit: https://4lane.com.au/clinicalpilates/

πŸ“ 4Lane Physiotherapy, Dunsborough
πŸ“ž Book your initial assessment with one of our Physiotherapists. 
Private health rebates depend on your individual policy and fund.
πŸƒβ€β™‚οΈ Part 2: Recover Stronger After a Rectus Femor πŸƒβ€β™‚οΈ Part 2: Recover Stronger After a Rectus Femoris Strain

A rectus femoris strain isn't just about getting rid of the painβ€”it's about rehabilitating properly so you can return to sport stronger and reduce the risk of re-injury.

After the initial injury, the right treatment at the right time makes all the difference.

🩹 The first 72 hours: Follow the POLICEMM principles:
βœ”οΈ Protect the injured muscle
βœ”οΈ Optimise Loading with gentle, guided movement
βœ”οΈ Ice to help reduce pain and swelling
βœ”οΈ Compression to limit swelling
βœ”οΈ Elevation to reduce fluid build-up
βœ”οΈ Medication (if appropriate and advised)
βœ”οΈ Medical referral for more severe tears or suspected ruptures

πŸ’ͺ Rehabilitation is the key to recovery.

Once the initial inflammation settles, the muscle needs to be progressively loaded. Simply resting isn't enough and can lead to excessive scar tissue, ongoing weakness, stiffness, and a greater risk of tearing the muscle again.

A tailored rehabilitation program may include:
πŸƒ Gentle mobility and stretching
πŸ‹οΈ Isometric strengthening
⚑ Progressive strength and power training
πŸƒβ€β™‚οΈ Running, agility and sport-specific drills
🎯 Plyometrics and explosive exercises before returning to sport

βœ… Prevention matters too!

The best way to reduce your risk of future strains includes:
β€’ Performing a thorough dynamic warm-up before exercise
β€’ Building strong hip flexors and quadriceps
β€’ Including eccentric strengthening exercises in your training program
β€’ Progressively increasing your training load to avoid overloading the muscle

The right rehabilitation doesn't just help you recover; it helps you return to the activities you love with confidence.

πŸ“– This is Part Two of our popular Rectus Femoris Strain series, written by our Senior Physio Rob. If you missed Part One, be sure to check it out to learn about the causes, symptoms and grading of this common sporting injury.

πŸ“ž If you're dealing with a quad strain or recurring thigh pain, our physiotherapists can assess your injury, guide your rehabilitation, and help you get back to performing at your best.
πŸ”₯ Our Most Read Blog: Everything You Need to Know πŸ”₯ Our Most Read Blog: Everything You Need to Know About Rectus Femoris Strains

If you've ever felt a sudden sharp pain at the front of your hip or thigh while sprinting, kicking or jumping, you may have experienced a rectus femoris strain. It's one of the most common muscle injuries in running and field sports, and understanding it is the first step towards a successful recovery.

The rectus femoris is the largest of the quadriceps muscles and plays a vital role in lifting your knee and straightening your leg. Because it's responsible for explosive movements, it's particularly vulnerable to injury.

⚠️ Common symptoms include:
βœ”οΈ Sharp pain in the front of the hip or thigh
βœ”οΈ Swelling and bruising
βœ”οΈ Weakness when lifting your leg or straightening your knee
βœ”οΈ Tenderness over the muscle
βœ”οΈ Difficulty walking or running in more severe cases

Rectus femoris strains are graded based on severity:
πŸ”Ή Grade 1: Mild tightness and discomfort (1–2 weeks recovery)
πŸ”Ή Grade 2: Partial tear with pain, swelling and bruising (4–6 weeks recovery)
πŸ”Ή Grade 3: Complete or near-complete tear with significant weakness (9–12+ weeks recovery)

Chronic tendon injuries can also develop gradually from overuse, often causing pain and stiffness that's worse after activity or first thing in the morning.

πŸ’₯ Common causes include:
β€’ Sprinting
β€’ Kicking
β€’ Jumping
β€’ Sudden changes of direction
β€’ Muscle fatigue and overtraining

The good news? With an accurate diagnosis and the right rehabilitation program, most people can make a full recovery and safely return to sport.

πŸ“– This is Part One of our most-read blog. Stay tuned for Part Two, where we'll cover diagnosis, treatment and rehabilitation, or visit the blog on our website: https://4lane.com.au/rectus-femoris-strain-part-one/
Its Netball Saturday! Good luck to all the Dunsbor Its Netball Saturday! Good luck to all the Dunsborough Coasters teams for today and the run home for the second half of the season! πŸπŸƒβ€β™€οΈπŸπŸ€Έβ€β™€οΈ
@coasters_netballclub
MASSIVE HAPPY BIRTHDAY TO OUR AMAZING PHYSIO LOIRE MASSIVE HAPPY BIRTHDAY TO OUR AMAZING PHYSIO LOIRE !!! 

Thank you for everything you do here at 4Lane and for the Dunsborough community! We love ya!
Phone: 08 9756 7424
Email: info@4lane.com.au
Dunsborough Clinic: 70 Commonage Road, Dunsborough WA
Nannup Clinic:
4/54 Warren Road, Nannup WA
Established 2018. Trading as '4Lane'. ABN 76 669 584 221 4Lane Physiotherapy Theme By SKT Doctor