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4Lane Physiotherapy

Dunsborough & Nannup

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Published April 3, 2023 at 1600 × 1600 in Primary Care Plans
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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🩺

Tailbone Pain (Coccydynia): More Common Than You T Tailbone Pain (Coccydynia): More Common Than You Think! πŸ‘

Pain in and around the tailbone (coccyx) can make everyday activities like sitting, driving, working, or exercising uncomfortable. This condition, known as coccydynia, is a symptom rather than a diagnosis and can develop for a variety of reasons.

Some common contributors to tailbone pain include:
βœ”οΈ Falls or direct trauma to the tailbone
βœ”οΈ Prolonged sitting on hard or narrow surfaces
βœ”οΈ Poor posture and sitting habits
βœ”οΈ Repetitive activities such as cycling or rowing
βœ”οΈ Pregnancy and childbirth
βœ”οΈ Muscle tightness and pelvic floor dysfunction
βœ”οΈ Changes in spinal posture and mobility

You may be surprised to learn that tight muscles around the hips and pelvis, particularly the piriformis and iliopsoas, can alter the way forces travel through the pelvis and sacrum, contributing to increased stress on the tailbone.

The good news? Conservative treatment remains the gold standard for managing tailbone pain.

Physiotherapy can help by:
βœ… Identifying the underlying causes of your symptoms
βœ… Improving posture and movement patterns
βœ… Providing hands-on treatment for pain relief
βœ… Prescribing targeted exercises and stretches
βœ… Addressing muscle tightness and pelvic floor function
βœ… Helping you return to sitting, work, exercise, and daily activities with confidence

Simple strategies such as using a coccyx cushion, avoiding prolonged sitting, taking regular movement breaks, and completing the right exercise program can often make a significant difference.

If tailbone pain is affecting your quality of life, our physiotherapy team is here to help with personalised assessment, treatment, education, and rehabilitation.

πŸ“ž Call 9756 7424 or book online today to get started.

For more info on Coccydynia, you can visit the blog written by our Physio Jordan on our website at: https://4lane.com.au/coccydinia/
❄️ WINTER CLASS PACK SPECIALS ARE HERE! ❄️ As the ❄️ WINTER CLASS PACK SPECIALS ARE HERE! ❄️

As the cooler weather sets in, it can be tempting to slow down, but winter is one of the best times to invest in your health, strength and wellbeing.

To help you keep moving and feeling your best, we're offering limited time savings on our physio-led group classes!

🎁 Group Rehab / Clinical Pilates Specials
▫️ 5 Pack – $200
▫️ 10 Pack – $380

Our Group Rehab/Clinical Pilates classes are individually tailored and led by physiotherapists, helping you:
βœ… Build strength
βœ… Improve mobility
βœ… Recover from injury
βœ… Prevent future aches and pains

Whether you're managing pain, returning from injury, or simply wanting to stay active through winter, these classes provide a safe and supportive environment to keep progressing.

🎁 Physio Strength & Blend Special
▫️ 10 Pack – $250

πŸ’ͺ Physio Strength focuses on building resilience, improving fitness, and increasing strength with expert guidance.

🧘 Blend combines Pilates, yoga, breathwork, and meditation to help you move better, reduce stress, and reset both body and mind.

Physio Strength and Blend classes may be eligible for private health insurance rebates.

⏰ Specials end June 16th!

If you've been considering joining a class or topping up your current pack, now is the perfect opportunity.

πŸ“ž Call us on 9756 7424
πŸ“± Or secure your pack via the 4Lane App

Stay strong, stay warm, and keep moving this winter! β„οΈπŸ’™
MOVE BETTER. FEEL STRONGER. 🌿 Reformer Pilates is MOVE BETTER. FEEL STRONGER. 🌿

Reformer Pilates isn’t just about fitness β€” it’s about helping your body move with more ease, strength and confidence.

At 4Lane Physiotherapy, our Physio-led Pilates classes are designed to be gentle on the joints while helping improve strength, mobility and control.

Originally developed by Joseph Pilates in the early 20th century, Pilates focuses on small, controlled movements that target posture, stability and muscle control. By strengthening the muscles surrounding the joints, Pilates can help reduce strain in the hips, knees, back, and shoulders. This often helps clients feel more comfortable during everyday activities such as walking, standing, sitting, lifting and exercising.

✨ Benefits of Reformer Pilates may include:
βœ”οΈ Reduced pressure on hips, knees & joints
βœ”οΈ Improved posture & balance
βœ”οΈ Increased flexibility & strength
βœ”οΈ Better movement control
βœ”οΈ Improved breathing awareness
βœ”οΈ Greater confidence with movement
βœ”οΈ Easier walking, standing & daily activities

One of the major benefits of Reformer Pilates is its adaptability. The spring resistance on the reformer machines can be adjusted to suit your individual needs, whether you are managing pain, returning from injury, building strength or simply wanting to move better. This allows exercises to be modified to suit participants from beginners to more advanced participants.

You also do not need to be flexible, fit or coordinated to get started. Many people are surprised at how accessible reformer Pilates can be, especially when guided by Physiotherapy staff who understand injuries, pain and movement limitations.

πŸ’š One of the biggest advantages of our classes?
Every session is supervised by Physiotherapy staff, meaning your individual needs are always considered and exercises can be tailored to help you move safely and effectively.

For best results, we recommend attending at least once per week to build consistency, strength and confidence in your movement.

And keep an eye out for our upcoming group rehab pack specials coming soon πŸ‘€
The Physio team have been busy practising some re The Physio team have been busy practising some  rehab exercises on the reformers this week. πŸ’ͺ Our group rehabilitation classes combine the use of Pilates reformers and other exercise equipment to help you achieve your rehab or performance goals, with a wide variety of exercises.

Clinical group rehabilitation classes can help improve the strength and endurance of muscles that support your bones, ligaments and joints. 🧑 All of our classes are lead by our Physiotherapy team and offer individual programs. ⭐ No two classes are the same. πŸ™Œ With over 20 classes in a week and the ability to manage your own bookings via our '4Lane' app. πŸ’― 

Call us on 97567424 or head to www.4lane.com.au to book or use the 4Lane App to book.
πŸš΄β€β™‚οΈ Heading to the Nannup Seven Gravel Race this πŸš΄β€β™‚οΈ Heading to the Nannup Seven Gravel Race this weekend? 🌿

Our Physio Derek will be at the 4Lane Physiotherapy trade expo stall in Nannup this weekend, helping support athletes throughout the event and proudly representing 4Lane Physiotherapy πŸ’ͺ

Whether you’re racing, supporting, or just enjoying the incredible atmosphere, make sure you stop by and say hello πŸ‘‹

Derek will be around to assist riders, chat all things recovery and performance, and help keep competitors moving well throughout the weekend πŸš΅β€β™€οΈ

If you’re spending time in this beautiful part of the world, we’d love to see you there πŸŒΏβ˜€οΈ

https://sevengravelrace.com/
πŸƒβ€β™‚οΈ OUTSIDE KNEE PAIN WHEN RUNNING OR WALKING? It πŸƒβ€β™‚οΈ OUTSIDE KNEE PAIN WHEN RUNNING OR WALKING? It could be ITB Syndrome πŸ‘Ÿ

If you’ve been dealing with pain on the outside of your knee, that is:

⚑ Sharp, aching or burning
⬆️ Spreading up the side of your thigh towards the hip
πŸ”₯ Feeling hot or irritated
πŸ”Š Clicking or popping

…you may be experiencing Iliotibial Band (ITB) Syndrome.

The good news? Understanding the injury is the first step toward recovery πŸ™Œ

πŸ’‘ WHAT IS ITB SYNDROME?

Current research suggests ITB Syndrome is more of a compression issue rather than a β€œfriction” problem. The ITB helps stabilise both the hip and knee and acts a bit like a spring when we run and walk.

This is why ITB pain is commonly seen in runners, hikers and walkers who have increased:

πŸ“ˆ Distance
⚑ Intensity
⛰️ Hill work

…too quickly.

Training errors are thought to contribute to around 60% of ITB Syndrome cases, so gradual progression is key πŸ”‘

πŸ› οΈ REHABILITATION

Treatment often involves:

βœ”οΈ Modifying aggravating activities initially
βœ”οΈ Gradually returning to exercise
βœ”οΈ Strengthening the glutes and hip muscles
βœ”οΈ Individualised rehab guided by your Physio

Your Physiotherapist may also use treatments such as:
β€’ Exercise rehabilitation
β€’ Taping
β€’ Massage
β€’ Dry needling or Shockwave Therapy

πŸ‘¨β€βš•οΈ WHO SHOULD YOU BOOK WITH?

All of our Physiotherapists are qualified to help manage ITB Syndrome and guide you through recovery.

If this sounds familiar, send us a message or leave a comment below πŸ‘‡
Very excited for the start of the Netball season t Very excited for the start of the Netball season tomorrow! πŸ™Œ Good luck to all the Dunsborough Coasters Netball Club players for their games tomorrow and the season. We'll be watching from the sidelines and always here to support the players through the season with there injury prevention, treatment, management, and advice. Go Coasters!! πŸπŸƒβ€β™€οΈ @coasters_netballclub

#4Lane #4Lanephysiotherapy #dunsborough #southwest #dunsboroughphysio physio physiotherapy exerciserehab reformerpilates backpain neckpain
Big thank you to Christine from SKG Radiology who Big thank you to Christine from SKG Radiology who came in last week to talk all things radiology with our Physios. Knowing when the right time to refer for a scan and what type of scan to refer for is an integral part of our job. We are so fortunate to have Christine and SKG guiding and working with us along the way to get the best patient outcomes! #skgradiology 

#4Lane #4Lanephysiotherapy #dunsborough #southwest dunsboroughphysio physio physiotherapy exerciserehab reformerpilates backpain neckpain
πŸŽ‰ Happy Birthday Derek! πŸŽ‰ Our legend physio Derek πŸŽ‰ Happy Birthday Derek! πŸŽ‰

Our legend physio Derek celebrated his birthday over the weekend πŸ₯³

If you’re in our Nannup clinic today and spot him, be sure to wish him a happy birthday! πŸŽ‚πŸ™Œ

Hope you had a great weekend Derek. Enjoy the celebrations! πŸ’ͺ
πŸƒβ€β™‚οΈ Winter Sports Are Back – Are You Ready? ❄️ W πŸƒβ€β™‚οΈ Winter Sports Are Back – Are You Ready? ❄️

With the winter sports season kicking off, many of us are getting back into footy, netball, running, surfing and more. While staying active is key to your health β€” injuries can sometimes come with it.

The good news? πŸ‘‰ The benefits of exercise far outweigh the risks β€” and if injury does occur, we’re here to get you back AS SOON AS POSSIBLE.

⚠️ Types of Sports Injuries

πŸ’₯ Acute Injuries
Happen suddenly β€” think muscle tears, ligament sprains or impact injuries from a fall, tackle or twist.

⏳ Overuse Injuries
Build up over time due to repeated stress β€” common in tendons, joints and muscles when load exceeds capacity.

πŸ” Common Injuries We See

Muscle Strains
Sudden pulls or tears (hamstrings, calves, quads) β€” often during sprinting or explosive movements.
πŸ‘‰ Proper rehab is key to avoiding re-injury.

Ligament Sprains
Common in ankles and knees from twisting or landing awkwardly.
πŸ‘‰ Stability and strength are crucial for recovery.

Tendon Injuries (Tendinopathy)
Gradual onset pain (Achilles, knee, shoulder) due to overload.
πŸ‘‰ Tendons need progressive loading, not just rest.

Overuse & Joint Injuries
Often linked to training errors, poor technique or load management.
πŸ‘‰ Addressing the cause is just as important as treating symptoms.

🧠 How Physiotherapy Helps

At 4Lane Physiotherapy, we don’t just treat the injury β€” we look at the full picture.

βœ” Treat Injuries
Accurate diagnosis, clear plan, and hands-on treatment

βœ” Prevent Injuries
Assess strength, mobility & biomechanics to reduce risk

βœ” Improve Performance
Build strength, flexibility and endurance for your sport

βœ” Enhance Recovery
Advice on recovery, load management & return to play

πŸš€ Our Goal?
To get you back to sport stronger, more resilient, and performing better than before.

🀝 Who Should You Book With?
All of our Physio team are experienced in sports injuries and will guide you with:
β€’ Exercise rehab
β€’ Taping
β€’ Massage
β€’ Dry needling and/or Shockwave Therapy

πŸ“ž Call 9756 7424 or book online today and get yourself ready for the season πŸ’ͺ

#4LanePhysio #WinterSports #SportsInjury #InjuryRehab #ReturnToSport #Physiotherapy #StayActive
We’d like to say a huge THANK YOU to Sophie Birkhe We’d like to say a huge THANK YOU to Sophie Birkhead for leaving such a kind review after your appointment with Loire πŸ™Œ

Not only did it make our day β€” it also happened to be our 200th review! πŸŽ‰

We’re incredibly grateful to everyone who has taken the time to leave us a review. It might seem like a small thing, but it genuinely makes a big difference. Your feedback helps others feel confident choosing us as their physio, and allows us to keep doing what we love.

Thanks again for your support πŸ’™
– The 4Lane Physiotherapy Team
πŸ‘‹ Get to Know Our New Physio – Cyrus Cox πŸŽ“ Backgr πŸ‘‹ Get to Know Our New Physio – Cyrus Cox

πŸŽ“ Background
Cyrus completed his studies at The University of Notre Dame, earning a:
β€’ Bachelor of Sport & Exercise Science
β€’ Master of Physiotherapy

He has a strong interest in musculoskeletal and sports physiotherapy, with a focus on helping people move better and get back to doing what they love.

πŸ’ͺ Treatment Approach
Cyrus takes an evidence-based, goal-oriented approach, combining:
βœ” Education
βœ” Exercise prescription
βœ” Manual therapy

His special clinical interest lies in πŸ‘‰ strength-based rehab β€” helping you build resilience, move confidently, and develop long-term healthy habits.

πŸ„β€β™‚οΈ Outside the Clinic
Cyrus is all about staying active and enjoys:
β€’ Surfing
β€’ Golf
β€’ Tennis
β€’ Strength training

✨ Whether you’re recovering from injury, managing ongoing pain, or looking to improve performance β€” Cyrus is here to help.

πŸ“ž Call 9756 7424 or book online to see Cyrus or one of our Physios today!
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