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

✨ 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.

πŸ’ͺ Clinical Pilates can help with:
βœ”οΈ Strength & core stability
βœ”οΈ Flexibility & balance
βœ”οΈ Improved posture
βœ”οΈ Reducing acute & chronic pain
βœ”οΈ Injury prevention
βœ”οΈ Faster recovery from injury
βœ”οΈ 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:
β€’ Maximum of 5 participants
β€’ 55-minute Physiotherapist-led sessions
β€’ Individualised programs for every participant
β€’ Reformer Pilates, trapeze table, balance boards, exercise balls, floor exercises and free weights
β€’ Eligible to claim through many private health funds using Group Therapy Code #560 (following your initial Physiotherapy assessment)

No two people move the sameβ€”so why should everyone do the same workout?

πŸ“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! πŸŽ‰ Class times: Blend classes are back from today! πŸŽ‰

Class times:
β€’ Monday, 6 July: 5:15 pm – 6:15 pm
β€’ 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 πŸ‘Œ Busy doing some sport specific injury research πŸ‘Œ

#4Lane #4Lanephysiotherapy #dunsborough #southwest #dunsboroughphysio physio physiotherapy exerciserehab reformerpilates backpain neckpainΒ 
🌴 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. β˜€οΈβœˆοΈ

πŸ“… 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 πŸ’™
πŸš— We Bring Physiotherapy & Massage to You! Did yo πŸš— 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
πŸš— Have difficulty with transport or mobility
⏰ Have a busy schedule and want to save travel time
πŸ’™ 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.

πŸ“ 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.
There are many injuries that can causes pain in th There are many injuries that can causes pain in the glute/upper leg region, which is why its so important to have it properly assessed, diagnosed and treated effectively. 

High hamstring tendinopathy or a high hamstring strain is one of these injuries. Pain is located high in the upper leg close to where the tendon attatches to the bone, and is aggrevated when sitting down, running, and stretching the hamsring, such as kicking or bending down. It is caused by overloading the tendon or a sudden overstretching or powerfull contraction and there can be sciatic nerve involvement too. 

If you're having glute or hamstring issues, contact 4LANE Physiotherapy on 9756 7424 to book an assessment! 

#4Lane #4Lanephysiotherapy #dunsborough #southwest #dunsboroughphysio physiotherapy exerciserehab reformerpilates hamstringrehab
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‘‡
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