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4Lane Physiotherapy

Dunsborough & Nannup

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Timetable


We offer the following treatment modalities:

Manual Therapy

Shockwave Therapy

Dry needling

Reformer Pilates

Rehab

Taping

Massage

4lane_physiotherapy

- Physiotherapy 🤲
- Clinical Pilates 🤸‍♂️
- Strength Classes 🏋️
- Dry Needling/Shock wave ⚡️
- Women’s Health🙋‍♀️
- WHA Pre-Employment Medical🩺

🏃‍♂️ Part 2: Recover Stronger After a Rectus Femor 🏃‍♂️ Part 2: Recover Stronger After a Rectus Femoris Strain

A rectus femoris strain isn't just about getting rid of the pain—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:
✔️ Protect the injured muscle
✔️ Optimise Loading with gentle, guided movement
✔️ Ice to help reduce pain and swelling
✔️ Compression to limit swelling
✔️ Elevation to reduce fluid build-up
✔️ Medication (if appropriate and advised)
✔️ Medical referral for more severe tears or suspected ruptures

💪 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:
🏃 Gentle mobility and stretching
🏋️ Isometric strengthening
⚡ Progressive strength and power training
🏃‍♂️ Running, agility and sport-specific drills
🎯 Plyometrics and explosive exercises before returning to sport

✅ Prevention matters too!

The best way to reduce your risk of future strains includes:
• Performing a thorough dynamic warm-up before exercise
• Building strong hip flexors and quadriceps
• Including eccentric strengthening exercises in your training program
• 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.

📖 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.

📞 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.
🔥 Our Most Read Blog: Everything You Need to Know 🔥 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:
✔️ Sharp pain in the front of the hip or thigh
✔️ Swelling and bruising
✔️ Weakness when lifting your leg or straightening your knee
✔️ Tenderness over the muscle
✔️ Difficulty walking or running in more severe cases

Rectus femoris strains are graded based on severity:
🔹 Grade 1: Mild tightness and discomfort (1–2 weeks recovery)
🔹 Grade 2: Partial tear with pain, swelling and bruising (4–6 weeks recovery)
🔹 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.

💥 Common causes include:
• Sprinting
• Kicking
• Jumping
• Sudden changes of direction
• 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.

📖 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! 🏐🏃‍♀️🏐🤸‍♀️
@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!
🏃Struggling with Achilles pain? Achilles tendino 🏃Struggling with Achilles pain? 

Achilles tendinopathy is a condition of the Achilles tendon that attaches the calf muscles to the back of the heel. Irritation of this tendon can occur due to
- Sudden increases in training load 
- Age and tendon changes 
- Biomechanics and movement factors
- Poor recovery 
- Reduced calf strength and capacity 

A large part of the rehabilitation for this condition is calf muscle strengthening and ankle control exercises. 

Here is our Physio Loire demonstrating some lower leg strength and control exercises, from simple calf raise holds to front heel elevated lunges.
😮‍💨 Could Stress Be Contributing to Your Pain? We 😮‍💨 Could Stress Be Contributing to Your Pain?

We all experience stress—whether it's work, family, finances or life's everyday pressures. While some stress is a normal part of life, ongoing or high levels of stress can have a real impact on your body and may contribute to aches and pains.

When you're stressed, your body switches into "fight or flight" mode, which can lead to:
💥 Increased muscle tension
💥 Higher sensitivity to pain
💥 Reduced movement and stiffness
💥 Neck pain, headaches and low back pain

Have you ever noticed your neck or back feels worse after a particularly stressful day? You're not imagining it. Stress can increase muscle activity and inflammation, making your body more sensitive and more likely to experience pain.

The good news? There are plenty of ways to help manage stress and reduce its impact, including:
✨ Regular exercise
🧘 Mindfulness and breathing exercises
😴 Quality sleep
🤲 Manual therapy and massage
🔥 Heat therapy
👥 Spending time with friends and family
💬 Speaking with a psychologist when needed

At 4Lane Physiotherapy, we take a whole-person approach to your care. If stress is playing a role in your pain, our physiotherapists can help you understand the connection and develop a treatment plan that addresses both the physical and contributing lifestyle factors.

📞 Call us on (08) 9756 7424 or book online to get started.
🌐 https://4lane.com.au/stress/
Wacky shirt Wednesday went off for our Physio Stre Wacky shirt Wednesday went off for our Physio Strength Class this morning 👏👏👏
✨ Move Better. Feel Stronger. Recover Smarter. ✨ ✨ Move Better. Feel Stronger. Recover Smarter. ✨

Looking to build strength, recover from an injury, or get back to doing what you love? Our Clinical Pilates classes, also known as Group Rehab, are designed by our Physios and tailored specifically for you.

Whether you prefer 1:1 sessions or our small group classes, every exercise is modified to your individual goals, fitness level, and rehabilitation needs.

💪 Clinical Pilates can help with:
✔️ Strength & core stability
✔️ Flexibility & balance
✔️ Improved posture
✔️ Reducing acute & chronic pain
✔️ Injury prevention
✔️ Faster recovery from injury
✔️ Overall health and wellbeing

What happens at your first appointment?
Your Physiotherapist will complete a thorough assessment, discuss your goals, and create your own personalised Pilates program. We generally recommend at least two initial sessions before progressing to our small group classes, if appropriate.

🌿 Our Group Rehab Classes include:
• Maximum of 5 participants
• 55-minute Physiotherapist-led sessions
• Individualised programs for every participant
• Reformer Pilates, trapeze table, balance boards, exercise balls, floor exercises and free weights
• Eligible to claim through many private health funds using Group Therapy Code #560 (following your initial Physiotherapy assessment)

No two people move the same—so why should everyone do the same workout?

📍Book your initial assessment today and discover how Clinical Pilates can help you move with confidence.

For more info, please visit: https://4lane.com.au/clinicalpilates/
Blend classes are back from today! 🎉 Class times: Blend classes are back from today! 🎉

Class times:
• Monday, 6 July: 5:15 pm – 6:15 pm
• Thursday, 9 July: 9:00 am – 10:00 am

If you’ve been thinking about trying Blend or getting back into it, now is the perfect time! Blend is a one-hour class that combines Pilates, yoga, breathwork, and meditation to help you build strength, improve mobility, reduce stress, and leave feeling refreshed and re-energised. Everyone is welcome, whether it’s your first class or you’re a regular.

Be sure to book your spot through the app or by giving reception a call.

www.4lane.com.au
9756 7424
Busy doing some sport specific injury research 👌 Busy doing some sport specific injury research 👌

#4Lane #4Lanephysiotherapy #dunsborough #southwest #dunsboroughphysio physio physiotherapy exerciserehab reformerpilates backpain neckpain 
🌴 Blend is Taking a Short Break! 🌴 Just a quick u 🌴 Blend is Taking a Short Break! 🌴

Just a quick update for all our Blend class participants!

Our wonderful Physio Belle is taking a well-earned holiday, so Blend classes will be taking a short break while she's away. ☀️✈️

📅 Our two weekly Blend classes (Monday 5.15 pm and Thursday 9.00 am) will return on Monday, 6th July and we can't wait to welcome everyone back for more movement and fun!

If you have any questions about your classes, feel free to get in touch with our friendly team 💙
🚗 We Bring Physiotherapy & Massage to You! Did yo 🚗 We Bring Physiotherapy & Massage to You!

Did you know that 4Lane Physiotherapy offers mobile Physiotherapy and Massage services throughout Dunsborough and the surrounding areas?

While many people know us for our purpose-built clinic at 70 Commonage Road, Dunsborough, not everyone realises we can also bring the same high-quality, evidence-based care directly to your home.

Our mobile service is ideal if you:
🏡 Prefer the convenience of being treated at home
🚗 Have difficulty with transport or mobility
⏰ Have a busy schedule and want to save travel time
💙 Feel more comfortable receiving treatment in your own environment

Whether you're recovering from an injury, managing ongoing pain, improving your mobility, or simply looking to feel your best, our experienced Physiotherapists and Massage Therapists are here to help.

Mobile services are open to all patients, including those on an NDIS plan or WorkCover. Of course, if you'd prefer to visit us at our Dunsborough clinic, complete with gym and Pilates studio, you are still very welcome.

📍 Clinic: 70 Commonage Road, Dunsborough
🏠 Mobile services: Available throughout Dunsborough and surrounding areas for a small additional travel fee.

To learn more or book a mobile appointment, call our friendly team on (08) 9756 7424.
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