By Auckland Physiotherapy | Evidence-Based Injury Recovery
When you're recovering from an injury, whether it's a sports injury, workplace accident, or post-surgical rehabilitation, you've likely heard your physiotherapist emphasize the importance of rest. But what many people don't realize is that quality sleep isn't just about feeling refreshed—it's one of the most powerful tools your body has for healing and recovery.
At Auckland Physiotherapy, we see firsthand how sleep quality directly impacts our patients' rehabilitation outcomes. Understanding the science behind sleep and injury recovery can help you optimize your healing process and get back to the activities you love faster.
Sleep isn't a passive state—it's when your body does its most intensive repair work. During deep sleep stages, your body releases growth hormone, which plays a crucial role in tissue repair and muscle recovery. This hormone stimulates protein synthesis, helping to rebuild damaged muscles, tendons, ligaments, and other soft tissues that may have been injured.
Research shows that sleep deprivation can significantly impair wound healing and tissue regeneration. When you don't get adequate sleep, your body produces higher levels of cortisol (the stress hormone), which can interfere with the inflammatory response necessary for initial healing and slow down the entire recovery process.
Musculoskeletal Injuries
For common injuries we treat at our Auckland physiotherapy clinic—such as ankle sprains, knee injuries, shoulder problems, and back pain—sleep promotes collagen synthesis for tendon and ligament repair, facilitates muscle protein synthesis after strains or tears, reduces inflammation in injured tissues, and supports bone healing after fractures. Without adequate sleep, these repair processes slow down considerably, extending your recovery timeline.
Neurological Recovery
For patients recovering from conditions like stroke, concussion, or nerve injuries, sleep is essential for neuroplasticity and motor learning. During sleep, the brain consolidates skills practiced during physiotherapy sessions, forms new neural connections, and clears metabolic waste products. This is why patients often report that movements feel more natural after a good night's sleep.
Post-Surgical Recovery
After surgery, quality sleep helps reduce post-operative pain levels, minimise infection risk, accelerate wound healing, and improve outcomes from physiotherapy treatment. Studies have shown that patients who sleep well in the days following surgery require less pain medication and recover faster than those with poor sleep quality.
There's a bidirectional relationship between sleep and pain that's particularly relevant for injury recovery. Poor sleep can lower your pain threshold, making you more sensitive to pain sensations. Conversely, pain can disrupt sleep quality, creating a frustrating cycle that hampers recovery.
Studies have demonstrated that people who sleep poorly before an injury are more likely to develop chronic pain conditions. This is why your Auckland physiotherapist will often assess your sleep quality as part of your comprehensive treatment plan. Addressing sleep issues early in the rehabilitation process can prevent the development of persistent pain problems.
The consequences of inadequate sleep during injury recovery are significant:
While individual needs vary, most adults require seven to nine hours of quality sleep per night under normal circumstances. However, when recovering from an injury, your body may need additional sleep—sometimes eight to ten hours—to support the intensive healing processes taking place.
Quality matters as much as quantity when it comes to recovery. You need adequate time in deep sleep for tissue repair and sufficient REM sleep for neurological recovery and pain processing. Fragmented sleep, even if you spend enough time in bed, doesn't provide the same healing benefits as consolidated, quality sleep.
Manage Pain at Night
Work closely with your Auckland physiotherapist to develop pain management strategies that allow comfortable sleep positioning. This might involve using pillows strategically to support injured limbs, applying ice or heat before bed, following prescribed pain medication schedules, and practicing gentle stretches to reduce stiffness.
Optimize Your Sleep Environment
Your bedroom should be cool (16-19°C), completely dark, and quiet. Invest in a supportive mattress and appropriate pillows—it's not just about comfort, it's about creating optimal conditions for healing.
Establish a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your circadian rhythm and optimizes the release of growth hormone during sleep. While it might be tempting to sleep in when you're injured, maintaining regular sleep-wake times actually promotes better quality sleep and faster recovery.
Limit Screen Time Before Bed
Blue light from screens can suppress melatonin production. Avoid screens for at least one to two hours before bed, or use blue light filtering glasses if you must use devices in the evening.
Watch Your Diet and Hydration
Avoid caffeine after 2 PM and limit alcohol consumption, which disrupts sleep architecture. Don't eat large meals close to bedtime, but don't go to bed hungry either. Stay well hydrated throughout the day, but reduce fluid intake in the evening to minimise nighttime disruptions.
Practice Relaxation Techniques
Many patients worry about their recovery timeline, which can interfere with sleep. Practicing deep breathing exercises, meditation, progressive muscle relaxation, or gentle yoga can help quiet your mind before sleep.
Stay Active Within Your Limitations
Following your physiotherapy exercise program promotes deeper, more restorative sleep. However, try to complete more vigorous exercises earlier in the day, as exercising too close to bedtime can be stimulating.
If you're experiencing persistent sleep difficulties during your recovery, don't hesitate to address this with your healthcare team. Warning signs include:
Your Auckland Physiotherapy team can work with your GP to address sleep issues hindering your recovery. Sometimes, sleep problems indicate inadequate pain control or the need for treatment plan adjustments. In other cases, they may reveal underlying conditions like sleep apnea that require separate treatment.
At Auckland Physiotherapy, we take a holistic approach to injury recovery. During your assessment and throughout treatment, we consider factors beyond just the injured tissue, including your sleep quality, stress levels, nutrition, and overall lifestyle.
We incorporate sleep education into your physiotherapy treatment plan with specific recommendations based on your injury type. Post-surgical patients receive positioning guidelines to protect their surgical site while sleeping. Sports injury patients get advice on optimising sleep for athletic recovery. Chronic pain patients benefit from cognitive-behavioral strategies that address both pain and sleep. Workplace injury patients may need ergonomic advice tailored to shift workers or those returning to physically demanding jobs.
Think of sleep as a prescription medication for your injury—it's that important. While physiotherapy exercises, manual therapy, and other treatments are essential components of recovery, they work best when combined with adequate, quality sleep.
The relationship between sleep and recovery isn't just theoretical—it's something we observe clinically every day at Auckland Physiotherapy. Patients who prioritise sleep consistently achieve better outcomes, report lower pain levels, and return to their normal activities faster than those who neglect this crucial aspect of recovery.
If you're recovering from an injury or experiencing persistent pain, the team at Auckland Physiotherapy is here to help. We provide evidence-based treatment for sports injuries, workplace injuries, post-surgical rehabilitation, chronic pain, and musculoskeletal problems affecting people throughout Auckland and wider New Zealand.
Our experienced physiotherapists will develop a comprehensive treatment plan tailored to your specific needs, including strategies to optimise sleep and accelerate your recovery.
Contact Auckland Physiotherapy today:
Visit www.aucklandphysiotherapy.co.nz or call to book your appointment and start your recovery journey. Whether you're dealing with a recent acute injury or a persistent problem, we're committed to helping you achieve the best possible outcome.
Remember: Quality sleep isn't a luxury during injury recovery—it's a necessity. Make it a priority, and your body will thank you with faster, more complete healing.
The information provided in this blog is for educational purposes and should not replace professional medical advice. Always consult with your physiotherapist or healthcare provider regarding your specific injury and recovery needs.
By Auckland Physiotherapy | Holistic Health and Wellness
In today's fast-paced world, stress has become an almost constant companion for many Aucklanders. Between demanding jobs, family responsibilities, traffic congestion, and the general pressures of modern life, it's no wonder that stress-related health issues are on the rise. While most people associate massage therapy with physical relief from muscle tension and pain, the mental health benefits of regular massage are equally profound and increasingly supported by scientific research.
At Auckland Physiotherapy, we understand that true wellness encompasses both physical and mental health. Our massage therapy services are designed not just to address muscular complaints, but to support your overall well-being, including stress reduction and mental health enhancement.
Before exploring how massage helps, it's important to understand what stress does to your body. When you experience stress, your body activates the "fight or flight" response, releasing hormones like cortisol and adrenaline. While this response is helpful in genuine emergencies, chronic activation takes a serious toll on both physical and mental health.
Prolonged stress contributes to anxiety, depression, sleep disturbances, weakened immune function, muscle tension, headaches, and digestive problems. The physical manifestations of stress often create a feedback loop where muscle tension causes pain, which increases stress, which creates more tension. Breaking this cycle requires addressing both the physical and psychological components of stress.
Massage therapy works on multiple levels to combat stress and improve mental well-being. Research has consistently demonstrated that massage produces measurable changes in brain chemistry and nervous system activity that promote relaxation and emotional balance.
Cortisol Reduction
Studies show that massage therapy can reduce cortisol levels by up to 30%. Cortisol is often called the "stress hormone" because it's released in response to stress and anxiety. While cortisol serves important functions in the body, chronically elevated levels contribute to weight gain, immune suppression, sleep problems, and mood disorders. By lowering cortisol, massage helps break the physiological stress cycle.
Increased Serotonin and Dopamine
Massage therapy has been shown to increase levels of serotonin and dopamine, neurotransmitters that play crucial roles in mood regulation and emotional well-being. Serotonin helps regulate mood, sleep, and appetite, while dopamine is associated with pleasure, motivation, and reward. Low levels of these neurotransmitters are linked to depression and anxiety. The boost provided by massage can help improve mood and create a sense of well-being that extends well beyond the treatment session.
Activation of the Parasympathetic Nervous System
Massage activates the parasympathetic nervous system, which is responsible for the "rest and digest" response. This counteracts the sympathetic nervous system's "fight or flight" response, helping your body shift from a state of stress and tension to one of relaxation and recovery. This activation leads to decreased heart rate, lower blood pressure, deeper breathing, and improved digestion.
Anxiety Reduction
For people struggling with anxiety, massage therapy offers significant relief. The combination of reduced muscle tension, lowered cortisol, and increased calming neurotransmitters creates a powerful anti-anxiety effect. Research has shown that even a single massage session can reduce state anxiety (temporary anxiety related to specific situations), while regular massage helps manage trait anxiety (general tendency toward anxious feelings).
Depression Management
While massage therapy isn't a replacement for professional mental health treatment, it can be a valuable complementary approach for managing depression. Studies have found that regular massage reduces symptoms of depression by increasing serotonin and dopamine levels while decreasing cortisol. The human touch and caring interaction involved in massage also provide emotional support that many people find therapeutic.
Improved Sleep Quality
Sleep problems often accompany stress, anxiety, and depression, creating a vicious cycle that's hard to break. Massage therapy promotes better sleep by reducing stress hormones, relaxing tense muscles, and calming the nervous system. Many clients report falling asleep more easily and experiencing deeper, more restorative sleep following massage treatments.
Enhanced Mood and Emotional Balance
Beyond specific mental health conditions, massage simply makes people feel better. The release of endorphins (natural mood elevators), combined with the nurturing experience of therapeutic touch, creates an improved sense of well-being that can last for days after treatment.
Mindfulness and Body Awareness
Massage therapy encourages present-moment awareness and helps people reconnect with their bodies. This mindfulness aspect of massage can be particularly valuable for those who spend much of their day caught up in anxious thoughts or mental stress. Learning to tune into physical sensations during massage can improve overall body awareness and stress recognition.
At Auckland Physiotherapy, we offer various massage techniques, each with unique benefits for stress relief and mental health:
Deep Tissue Massage
While deeper and more focused than Swedish massage, deep tissue work addresses chronic muscle tension that often accompanies long-term stress. Releasing deeply held tension can provide both physical relief and emotional release, as many people hold stress and emotions in their muscles.
Remedial Massage
This therapeutic approach targets specific areas of tension and dysfunction. For people whose stress manifests as headaches, neck pain, or shoulder tension, remedial massage provides targeted relief that can significantly reduce stress-related physical symptoms.
One of the most valuable aspects of massage therapy for mental well-being is how it strengthens the mind-body connection. Many people living with chronic stress become disconnected from their bodies, barely noticing physical tension until it becomes painful. This disconnection can worsen both physical and mental health.
Regular massage helps you develop greater awareness of how stress manifests physically in your body. You might notice that you hold tension in your jaw, shoulders, or lower back when stressed. This awareness is the first step toward making changes—whether that's practicing relaxation techniques, addressing stressors, or seeking additional support.
While even a single massage session provides mental health benefits, regular massage therapy is most effective when incorporated into an ongoing self-care routine. Many of our Auckland clients find that scheduling massage sessions helps them prioritize their well-being and creates protected time for relaxation and stress relief.
How Often Should You Get Massage for Mental Health Benefits?
The ideal frequency varies based on individual needs and stress levels:
At Auckland Physiotherapy, we recognize that massage therapy works best as part of a comprehensive approach to mental health and stress management. We often recommend combining massage with:
Physical Activity and Exercise
Regular movement is one of the most effective stress management tools. Our physiotherapists can design exercise programs that complement your massage therapy and support both physical and mental health.
Breathing Techniques and Relaxation Exercises
Learning to activate your parasympathetic nervous system through breathing exercises extends the benefits of massage into your daily life. We can teach you techniques to use whenever stress arises.
Sleep Hygiene Practices
Since massage improves sleep quality, combining it with good sleep habits creates a powerful synergy for mental health and stress management.
Professional Mental Health Support
For those dealing with significant anxiety, depression, or stress-related disorders, massage therapy should complement rather than replace professional psychological care. We work collaboratively with mental health professionals throughout Auckland to provide integrated care.
If you're new to massage therapy or considering it for mental health benefits, knowing what to expect can help you feel more comfortable. At Auckland Physiotherapy, your first session begins with a consultation where we discuss your stress levels, mental health concerns, physical symptoms, and goals for treatment. This helps us tailor the massage to your specific needs.
During the massage, you'll lie on a comfortable treatment table in a calm, private room. We use draping techniques to ensure your comfort and modesty while accessing the areas being treated. The lighting is typically dimmed, and many clients appreciate soft background music, though we're happy to adjust the environment to your preferences.
Communication is important throughout the session. Let your therapist know if the pressure is too light or too firm, if you're uncomfortable, or if you'd prefer silence versus conversation. Some people find talking helps them relax, while others prefer quiet—there's no right or wrong approach.
After your massage, take a few moments to reorient yourself before getting up. Many people feel deeply relaxed or even slightly lightheaded after massage. Drink plenty of water afterward to help flush metabolic waste products released from muscles during treatment.
Research on the long-term effects of regular massage therapy reveals impressive benefits for mental health and stress management. People who receive consistent massage therapy report improved ability to cope with stress, greater emotional resilience, reduced symptoms of anxiety and depression, better sleep patterns, and enhanced overall quality of life.
Perhaps most importantly, regular massage helps people develop a more positive relationship with self-care. In our achievement-oriented culture, many people feel guilty about taking time for themselves. Regular massage appointments create permission and structure for self-care, helping to shift this mindset over time.
While massage therapy is safe and beneficial for most people, there are some considerations for those dealing with mental health conditions. If you're currently experiencing severe depression, acute anxiety, or trauma-related disorders, it's important to discuss massage therapy with your mental health provider. In some cases, particularly with trauma, the physical touch involved in massage may require special approaches or modifications.
At Auckland Physiotherapy, our therapists are trained to work sensitively with clients dealing with mental health challenges. We respect your boundaries, maintain clear communication, and can adjust our approach to ensure you feel safe and comfortable throughout treatment.
If stress, anxiety, or mental health concerns are affecting your quality of life, massage therapy at Auckland Physiotherapy can help. Our experienced massage therapists understand the mind-body connection and are committed to supporting your overall well-being, not just addressing physical symptoms.
We offer a range of massage styles and can customize your treatment to meet your specific needs and preferences. Whether you're looking for deep relaxation, stress relief, or support for mental health challenges, we're here to help.
Contact Auckland Physiotherapy today:
Book online or call our team on 09 3664480 to book your massage therapy appointment. Take the first step toward better stress management and improved mental well-being.
Remember: Caring for your mental health is just as important as caring for your physical health. Massage therapy offers a natural, effective way to reduce stress, enhance mood, and support overall well-being. You deserve to feel your best—let us help you get there.
The information provided in this blog is for educational purposes and should not replace professional medical or mental health advice. If you're experiencing significant mental health concerns, please consult with a qualified mental health professional. Massage therapy is a complementary approach that works best alongside appropriate professional care.
If you've ever noticed your shoulders creeping up toward your ears during a stressful workday, or felt your neck muscles tighten during a difficult conversation, you're experiencing firsthand how stress affects your body. At Auckland Physiotherapy, we see a wide variety of patients whose muscle pain is significantly influenced by psychological stress—and understanding this connection is crucial for effective treatment.
Research consistently demonstrates that psychological stress has a direct physiological impact on our muscles. When you experience stress, your body activates its "fight or flight" response, triggering a cascade of hormonal changes. Cortisol and adrenaline flood your system, causing muscles to contract and remain in a state of heightened tension.
Studies have found that chronic stress leads to sustained muscle tension, particularly in the neck, shoulders, and lower back. This prolonged contraction reduces blood flow to muscle tissues, limiting oxygen and nutrient delivery while allowing waste products to accumulate. The result? Pain, stiffness, and reduced mobility.
Research published in musculoskeletal pain journals indicates that individuals with higher stress levels report significantly more muscle pain and take longer to recover from injuries. The relationship works both ways: chronic pain also increases stress levels, creating a difficult cycle that physiotherapy can help break.
Increased Muscle Tension: Stress causes involuntary muscle contraction. Over time, this becomes habitual, with muscles remaining partially contracted even during rest. This is why many Auckland residents experience persistent upper back and neck pain despite having desk-friendly workstations.
Altered Movement Patterns: When stressed, people often adopt protective postures—hunched shoulders, forward head position, and shallow breathing. These compensatory patterns place additional strain on muscles and joints, leading to overuse injuries and chronic pain conditions.
Reduced Pain Threshold: Stress sensitises your nervous system, making you more aware of pain signals. What might have been mild discomfort becomes significant pain, affecting your daily activities and quality of life.
Delayed Healing: Elevated cortisol levels from chronic stress can impair tissue repair and recovery. This means injuries take longer to heal, and muscle soreness persists beyond what's typical.
Auckland Physiotherapy regularly treats several conditions where stress plays a significant role:
Tension Headaches: Often caused by tight muscles in the neck, shoulders, and jaw, tension headaches are strongly linked to stress and anxiety.
Temporomandibular Joint (TMJ) Dysfunction: Jaw clenching and teeth grinding during stress leads to jaw pain, headaches, and facial muscle tension.
Cervicogenic Pain: Stress-induced tension in neck muscles can cause pain that radiates into the shoulders and head.
Lower Back Pain: The lumbar region is particularly vulnerable to stress-related tension, especially in those with sedentary occupations common throughout Auckland's business districts.
Myofascial Pain Syndrome: Characterized by trigger points in muscles that cause referred pain, this condition is frequently exacerbated by psychological stress.
At Auckland Physiotherapy, we take an evidence-based, holistic approach to treating stress-related muscle tension. Our physiotherapists understand that effective treatment must address both the physical symptoms and the underlying stress response.
Our skilled physiotherapists use hands-on techniques to release muscle tension, improve blood flow, and restore normal movement patterns. Massage therapy, myofascial release, and joint mobilization can provide immediate relief while signaling your nervous system to relax.
Targeted exercises strengthen weakened muscles, improve posture, and promote healthy movement patterns. Regular physical activity is also one of the most effective stress management tools, reducing cortisol levels and releasing endorphins—your body's natural pain relievers.
Proper breathing technique is fundamental to managing stress and muscle tension. Many people adopt shallow chest breathing during stress, which keeps the body in a heightened state. Our physiotherapists teach diaphragmatic breathing exercises that activate your parasympathetic nervous system, promoting relaxation and reducing muscle tension.
Progressive muscle relaxation, where you systematically tense and release different muscle groups, helps you become more aware of tension patterns and learn to release them consciously.
Poor posture contributes to both muscle pain and stress. We assess your work setup, daily activities, and postural habits, providing practical recommendations to reduce physical strain throughout your day in Auckland workplaces.
Understanding the stress-pain connection empowers you to take control of your symptoms. We educate patients about pain science, stress physiology, and practical strategies for managing both. This knowledge reduces anxiety about symptoms and improves treatment outcomes.
Modern physiotherapy recognizes that treating physical symptoms alone isn't enough when stress is a contributing factor. The mind-body connection means that psychological wellbeing directly influences physical health, and vice versa.
Mindfulness practices help you become more aware of muscle tension as it develops, allowing you to address it before it becomes painful. Our physiotherapists can guide you through body scanning techniques and mindful movement practices that strengthen this awareness.
While physiotherapists aren't psychologists, we can provide practical stress management strategies that complement your physical treatment. These might include time management tips, activity pacing, and relaxation routines that fit into your busy Auckland lifestyle.
For patients with significant stress or anxiety, we often work alongside other healthcare professionals, including GPs, psychologists, and occupational therapists, ensuring comprehensive care that addresses all aspects of your wellbeing.
Regular Movement Breaks: Set a timer to remind yourself to stand, stretch, and move every 30-60 minutes, especially during stressful workdays.
Prioritise Sleep: Quality sleep is essential for muscle recovery and stress management. Aim for 7-9 hours nightly and establish a relaxing bedtime routine.
Stay Active: Regular exercise, whether walking along Auckland's waterfront, swimming, or attending exercise classes, helps manage both stress and muscle tension.
Practice Breathing Exercises: Take five minutes several times daily to practice deep, diaphragmatic breathing. This simple technique can significantly reduce muscle tension. If you struggle with this, check out our Breathing Disorder page and Physio service.
Address Ergonomics: Ensure your workspace supports good posture. Auckland Physiotherapy offers workplace assessments to optimise your setup.
Seek Early Treatment: Don't wait for pain to become severe. Early physiotherapy intervention can prevent acute problems from becoming chronic conditions.
If you're experiencing persistent muscle pain, particularly if it's accompanied by stress or if you notice the pain worsening during stressful periods, physiotherapy can help. Warning signs include:
At Auckland Physiotherapy, Newmarket, we understand the complex relationship between stress and muscle pain. Our experienced team uses evidence-based treatments tailored to your individual needs, addressing both physical symptoms and contributing factors.
Whether you're dealing with chronic tension headaches, persistent neck pain, or stress-related muscle tightness, we're here to help you find relief and develop sustainable strategies for managing stress and maintaining musculoskeletal health.
Breaking the stress-pain cycle is possible with the right support and strategies. By combining expert physiotherapy treatment with mind-body approaches and practical stress management techniques, you can reduce pain, improve function, and enhance your overall quality of life.
Contact us today to book an assessment and start your journey toward pain-free living.
Remember: While stress-related muscle pain is common, persistent or severe symptoms should always be professionally assessed to rule out other underlying conditions. Your physiotherapist can provide appropriate referrals if additional investigation is needed.
How altered breathing patterns—diaphragm inhibition, accessory-muscle overuse and forward-head posture—can cause or worsen chronic neck tension (and what to do about it).
This week in clinic I kept noticing a theme: patients arriving with persistent neck tension that just wouldn’t shift, even after stretching, strengthening, or manual therapy. And I felt it in myself too.
Here’s what the research shows: a large proportion of people with chronic neck pain also have signs of a breathing pattern dysfunction. In other words, the way you breathe could be making your neck tighter, and your neck tightness could be making your breathing less efficient. It’s a two-way street.
What is a breathing pattern dysfunction?
It’s when the body adapts to an inefficient way of breathing: relying more on the upper chest and neck muscles, using less diaphragm, breathing at an irregular rate, or even chronically over-breathing. It’s not just “stress breathing” — it has real muscular and postural effects.
How breathing and neck pain feed each other:
The good news?
When breathing retraining is added to usual neck-pain treatment, patients often see faster improvements in pain, posture, and lung function.
Practical tips you can start today:
If your neck pain keeps coming back despite all the usual strategies, it might be time to look at your breathing. Next week I’ll share a simple 5-minute breathing screen you can use on yourself — plus two retraining drills you can do anywhere.
By Niamh Knightly, our breathing Physio. To book a breathing assessment in with Niamh, please click on the link alternatively please book a complimentary call with her HERE.
Auckland Physiotherapy are experts in pain and injury management, highly recommended by 97% of over 500 clients surveyed. Housed in the beautiful Foundation Precinct, sandwiched in-between Newmarket, Parnell & Remuera.
Are you stuck in the endless cycle of light weights and high repetitions, wondering why your recovery feels like it's crawling along? It's time to flip the script on traditional rehab thinking. The latest research is revealing a game-changing truth: heavier loads with fewer reps can accelerate your recovery by up to 61% compared to the classic "3 sets of 10" approach.
Here's the uncomfortable truth: if you can comfortably chat while doing your exercises, you're probably not making the progress you could be. Many rehab programs fall into the trap of being too gentle, too generalized, and frankly, too ineffective.
Think about it this way – your body is incredibly smart. It only adapts when it's challenged beyond what it's used to. A marathon runner needs different training than someone who's been sedentary for years. Yet too often, everyone gets handed the same cookie-cutter program of light weights and endless repetitions.
Recent breakthrough research has shattered conventional rehab wisdom:
But here's the kicker – the heavier approach actually takes less time because you're doing fewer total repetitions each week while getting dramatically better results!
Strength isn't just about lifting heavy things. It's literally a predictor of how long you'll live and how well you'll live. Stronger people:
Every other aspect of your recovery – power, endurance, movement quality – builds on this foundation of strength.
The beauty of working with skilled physiotherapists is that we don't just throw heavy weights at you and hope for the best. When pain or movement restrictions are present, we may start with less weight, higher repetitions to ensure the targeted muscles are activated. We also have numerous tools to maintain that crucial heavy loading while keeping you comfortable:
One of the most exciting discoveries is that isometric training (holding positions under tension) at longer muscle lengths can increase strength across all ranges of motion – not just the specific angle you're training at. This means we can often work around painful movements while still building comprehensive strength.
This isn't about telling you to go lift the heaviest weights possible on your own. This is about working with professionals who understand:
Your time is precious. Your recovery goals matter. Why settle for mediocre results when the science shows us a better way?
The research is clear: heavier loads with fewer repetitions, under professional guidance, will get you stronger, faster, with less time investment.
Our physiotherapy team specialises in applying these evidence-based principles to create personalised programs that:
✓ Push you to your optimal training intensity
✓ Adapt to your specific limitations and pain levels
✓ Progress systematically to ensure continuous improvement
✓ Get you back to what you love doing – faster
We also have a new state of the art gym and testing equipment to ensure we push you to where you need. We have also set up rehab session packages with our Physio Tier to help you get there; Buy 5 Physio sessions (either 30-45 minutes) and get 1 session on us!
Book your rehab session today and discover why working smarter – not just harder – is the key to breakthrough results.
Whether you’re an athlete, a desk worker, a busy parent, or simply someone who values self-care, regular massage therapy can be a powerful tool for maintaining your physical and mental wellbeing. But a common question we get is: How often should I be getting a massage to get the most benefit?
The answer depends on your individual needs, lifestyle, and health goals. Here's a breakdown to help guide you.
Frequency: Every 4–6 weeks
If your goal is to maintain a sense of relaxation, reduce everyday stress, and keep your body moving well, a monthly massage is typically ideal. This frequency allows your therapist to address tension before it becomes chronic and helps maintain muscle flexibility and balance. If you have high stress, our massage therapist may suggest weekly until symptoms settle.
Frequency: once per week initially, tapering to fortnightly as symptoms improve
Massage can play a crucial role in managing conditions such as lower back pain, neck and shoulder tension, migraines, or soft tissue injuries. In the early stages of treatment or flare-ups, more frequent sessions may be needed. As you progress, your therapist can help you gradually reduce the frequency while maintaining results.
Frequency: Weekly to fortnightly, depending on training load
If you’re training regularly—whether you're a runner, cyclist, dancer, or hitting the gym—massage helps to manage muscle fatigue, enhance performance, and prevent overuse injuries. Scheduling massages around your training cycles can significantly improve recovery time.
Frequency: Every 2–4 weeks
Prolonged sitting, poor posture, and repetitive strain can lead to tight hip flexors, rounded shoulders, and neck pain. Regular massage can counteract these effects and improve posture and comfort in your day-to-day routine.
Regardless of your reason for getting a massage, the most important thing is consistency. Just like exercise or a healthy diet, regular massage offers the best results when it becomes a routine part of your self-care.
At Auckland Physiotherapy, our massage therapists work alongside our Physios to tailor treatment plans to your specific needs. Whether you're managing pain, recovering from injury, or simply looking to relax, we’ll help you determine the best frequency and style of massage to support your health journey.
Ready to feel the benefits of regular massage?
Book your next session here or call us on 09 366 4480 to speak with our friendly team.
The shoulder is one of the most complex and mobile joints in the human body, making it particularly susceptible to injury and pain. Whether you're an athlete, office worker, or simply going about daily activities, shoulder pain can significantly impact your quality of life. The good news is that physiotherapy offers effective, evidence-based treatments that can help you recover faster and prevent future problems – especially when you seek treatment early.
The shoulder joint is actually a complex of four joints working together, supported by numerous muscles, tendons, and ligaments. This intricate system allows for the remarkable range of motion we rely on daily, from reaching overhead to throwing a ball. However, this mobility comes at the cost of stability, making the shoulder vulnerable to various injuries and conditions.
The rotator cuff consists of four muscles and their tendons that stabilize the shoulder blade to the upper arm bone. Rotator cuff injuries can range from inflammation (tendinitis) to partial or complete tears. These injuries are incredibly common, affecting approximately 2 million people in the United States annually, with prevalence increasing significantly after age 60.
Common causes: Repetitive overhead activities, age-related degeneration, acute trauma, or gradual wear and tear.
Physiotherapy approach: Progressive strengthening exercises, manual therapy, posture correction, and activity modification. Research shows that conservative treatment with physiotherapy is successful in 73-80% of cases, even for some full-thickness tears.
Frozen shoulder involves inflammation and thickening of the shoulder capsule, leading to severe stiffness and pain that typically progresses through three phases: freezing, frozen, and thawing. This condition affects 2-5% of the population, with higher rates in individuals with diabetes or thyroid disorders.
Common causes: Often idiopathic (unknown cause), but can follow injury, surgery, or prolonged immobilization.
Physiotherapy approach: Joint mobilization techniques, stretching exercises, heat therapy, and pain management strategies. Studies demonstrate that physiotherapy can reduce recovery time from the typical 2-3 years to 6-12 months.
This occurs when the rotator cuff tendons become compressed or "pinched" between the bones of the shoulder, particularly during overhead movements. Impingement syndrome accounts for up to 65% of all shoulder pain complaints in clinical settings.
Common causes: Poor posture, muscle imbalances, repetitive overhead activities, or structural abnormalities.
Physiotherapy approach: Postural correction, strengthening of the rotator cuff and scapular stabilizers, manual therapy, and biomechanical retraining. Research indicates that 67-90% of patients improve with conservative physiotherapy treatment.
Shoulder dislocation occurs when the upper arm bone pops out of the shoulder socket. Following the initial injury, some individuals develop chronic instability, making them prone to recurring dislocations or subluxations (partial dislocations).
Common causes: Trauma from sports, falls, or accidents. First-time dislocations are most common in young athletes and older adults during falls.
Physiotherapy approach: Progressive strengthening program focusing on dynamic stability, proprioceptive training, and sport-specific rehabilitation. Studies show that structured physiotherapy programs can reduce recurrence rates from 80% to 14-20% in young athletes.
Bursitis involves inflammation of the small, fluid-filled sacs (bursae) that cushion the bones, tendons, and muscles around the shoulder joint. The subacromial bursa is most commonly affected, often occurring alongside impingement syndrome.
Common causes: Repetitive motions, prolonged pressure, acute trauma, or secondary to other shoulder conditions.
Physiotherapy approach: Activity modification, anti-inflammatory modalities, gentle range of motion exercises, and gradual strengthening. Conservative treatment is successful in approximately 90% of cases when initiated early.
When shoulder pain persists, your body naturally compensates by altering movement patterns. These compensations can lead to problems in the neck, upper back, and even the opposite shoulder. Research published in the Journal of Shoulder and Elbow Surgery shows that individuals who delay treatment are 3.2 times more likely to develop secondary musculoskeletal problems.
The transition from acute to chronic pain involves changes in the nervous system's pain processing. Studies indicate that shoulder pain lasting longer than 3-6 months becomes significantly more difficult to treat due to central sensitization – where the nervous system becomes hypersensitive to pain signals.
Shoulder joints begin losing range of motion within days of injury or onset of pain due to protective muscle guarding and inflammation. Research demonstrates that every week of delayed treatment can result in 5-10 degrees of motion loss, which becomes increasingly difficult to restore over time.
Disuse atrophy begins within 72 hours of reduced activity. A study in the American Journal of Sports Medicine found that individuals who started physiotherapy within one week of shoulder injury retained 95% of their baseline strength, compared to only 78% in those who waited four weeks or longer.
Multiple systematic reviews have consistently shown that early physiotherapy intervention leads to:
Early physiotherapy treatment is not only clinically superior but also economically advantageous. Studies show that immediate physiotherapy care reduces total healthcare costs by 50-72% compared to delayed treatment, primarily by preventing the need for advanced imaging, injections, or surgical procedures.
Your physiotherapy journey will typically begin with a comprehensive assessment to identify the specific cause of your shoulder pain and any contributing factors. Treatment plans are individualized but commonly include:
Manual Therapy: Hands-on techniques to improve joint mobility and reduce pain, including joint mobilization, soft tissue massage, and trigger point release.
Exercise Prescription: Progressive strengthening and stretching programs tailored to your specific condition and functional goals.
Education: Understanding your condition, proper posture, ergonomics, and self-management strategies.
Modalities: Evidence-based treatments such as therapeutic ultrasound, electrical stimulation, or dry needling when appropriate.
Functional Training: Sport or activity-specific exercises to ensure safe return to your desired activities.
Don't wait for shoulder pain to resolve on its own. Seek physiotherapy evaluation if you experience:
Shoulder pain is incredibly common, but it doesn't have to be a long-term problem. The evidence is clear: early physiotherapy intervention leads to faster recovery, better outcomes, and reduced risk of chronic problems. Whether you're dealing with a rotator cuff injury, frozen shoulder, impingement, instability, or bursitis, seeking prompt, professional treatment is your best strategy for getting back to the activities you love.
Remember, your shoulder is designed to move – keeping it healthy and functional requires the right approach at the right time. Don't let shoulder pain sideline you longer than necessary. The sooner you take action, the sooner you can get back to living pain-free.
If you have shoulder pain, visit our expert team in our boutique clinic, sandwiched in-between Newmarket, Parnell & Remuera. To find the Physio that suits you, click on our shoulder pain page and book online.
This information is for educational purposes only and should not replace professional medical advice. Always consult with a qualified physiotherapist or healthcare provider for proper diagnosis and treatment of shoulder pain.
When most people think of pelvic health physiotherapy, they typically associate it with women's health, particularly during pregnancy and postpartum recovery. However, men also have a pelvic floor, and pelvic health issues affect millions of men worldwide. Men's pelvic health physiotherapy is a specialised field that addresses a range of conditions affecting the male pelvic region, yet it remains significantly underutilised due to lack of awareness and stigma surrounding these intimate health concerns.
The pelvic floor is a complex network of muscles, ligaments, and connective tissues that form a supportive sling at the base of the pelvis. In men, these muscles support the bladder, bowel, and play a crucial role in sexual function. The male pelvic floor muscles include the levator ani group (puborectalis, pubococcygeus, and iliococcygeus), the coccygeus, and the muscles of the urogenital triangle.
These muscles are responsible for several vital functions including maintaining continence (both urinary and fecal), supporting pelvic organs, contributing to core stability, and facilitating sexual function including erection and ejaculation. When these muscles become dysfunctional—whether too tight, too weak, or poorly coordinated—a variety of symptoms can emerge that significantly impact quality of life.
Men's pelvic health physiotherapy is a specialised branch of physiotherapy that focuses on the assessment and treatment of pelvic floor dysfunction in men. Qualified pelvic health physiotherapists undergo additional training to understand the complex anatomy and function of the pelvic region and develop expertise in treating conditions that affect this area.
The approach is comprehensive and evidence-based, combining manual therapy techniques, exercise prescription, education, and behavioral modifications. Treatment is always conducted with the utmost respect for patient dignity and comfort, with thorough explanation of all procedures and obtaining informed consent throughout the process.
Urinary incontinence affects approximately 5-15% of men, with prevalence increasing with age. There are several types that pelvic health physiotherapy can address:
Stress Incontinence occurs when physical activities like coughing, sneezing, or exercise cause urine leakage. This is often seen following prostate surgery, where studies show that pre and post-operative pelvic floor muscle training can significantly reduce the duration and severity of incontinence.
Urge Incontinence involves a sudden, intense urge to urinate followed by involuntary loss of urine. Research demonstrates that pelvic floor muscle training combined with bladder training techniques can reduce symptoms by up to 70% in some patients.
Mixed Incontinence combines elements of both stress and urge incontinence and requires a tailored treatment approach addressing both underlying mechanisms.
Prostate surgery, whether for cancer or benign prostatic hyperplasia, can significantly impact pelvic floor function. Studies consistently show that men who engage in supervised pelvic floor muscle training before and after prostate surgery experience faster recovery of continence and improved quality of life outcomes. A systematic review published in the European Urology journal found that guided pelvic floor muscle training reduced the time to continence recovery by an average of 1-3 months compared to standard care.
Chronic pelvic pain syndrome (CPPS), previously known as chronic prostatitis, affects up to 10% of men at some point in their lives. This condition can cause persistent pain in the pelvic region, often accompanied by urinary symptoms and sexual dysfunction.
Pelvic health physiotherapy has emerged as a first-line treatment for CPPS, with multiple studies demonstrating significant improvements in pain and quality of life measures. Treatment typically involves a combination of manual therapy to address muscle tension and trigger points, relaxation techniques, and graduated exercise programs.
While often thought of as purely a vascular or psychological issue, erectile dysfunction can also have a muscular component. The pelvic floor muscles, particularly the ischiocavernosus and bulbospongiosus muscles, play important roles in maintaining erection and facilitating ejaculation.
Research has shown that pelvic floor muscle training can be effective for certain types of erectile dysfunction, particularly when combined with lifestyle modifications. A randomized controlled trial published in the British Journal of General Practice found that men with erectile dysfunction who performed pelvic floor exercises showed significant improvement compared to lifestyle changes alone.
Premature ejaculation affects approximately 20-30% of men and can significantly impact sexual satisfaction and relationships. Pelvic floor muscle training has shown promise as a treatment approach, with studies indicating that learning to control and coordinate pelvic floor muscles can help men gain better control over the ejaculatory reflex.
Men can experience various forms of bowel dysfunction, including fecal incontinence, constipation, and incomplete evacuation. Pelvic floor dysfunction can contribute to these issues, and physiotherapy interventions including muscle training, coordination exercises, and toileting posture education can provide significant symptom relief.
The cornerstone of pelvic health physiotherapy is pelvic floor muscle training (PFMT). This involves learning to properly contract and relax the pelvic floor muscles through specific exercises. Research consistently supports PFMT as an effective first-line treatment for various pelvic floor disorders. At Auckland Physiotherapy, we use a real-time ultrasound to ensure that you correctly engage your pelvic floors.
Effective PFMT programs typically include both strengthening exercises for weak muscles and relaxation techniques for overactive muscles. The training is individualized based on assessment findings and may include different contraction intensities, durations, and frequencies.
Hands-on techniques may be used to address muscle tension, trigger points, and joint restrictions that contribute to pelvic floor dysfunction. This can include internal and external manual therapy techniques, always performed with explicit consent and appropriate draping for patient comfort and dignity.
Biofeedback uses electronic monitoring to provide real-time feedback about muscle activity, helping patients learn proper muscle coordination. Studies show that biofeedback can enhance the effectiveness of pelvic floor muscle training, particularly for patients who have difficulty identifying or controlling these muscles initially.
In some cases, electrical stimulation may be used to help strengthen weak muscles or reduce overactivity in tense muscles. This technique can be particularly helpful for patients who initially cannot voluntarily contract their pelvic floor muscles effectively.
A crucial component of treatment involves education about pelvic floor anatomy and function, along with lifestyle modifications that can support pelvic health. This may include guidance on fluid intake, dietary modifications, toileting posture, and activity modifications.
The first appointment typically involves a comprehensive history taking, including discussion of symptoms, medical history, and lifestyle factors. The physiotherapist will explain the assessment process and obtain consent for any physical examination components.
Physical assessment may include evaluation of posture, core stability, breathing patterns, and pelvic floor muscle function. Any internal examination is always optional and conducted only with explicit consent, following thorough explanation of the procedure and its benefits.
Based on assessment findings, the physiotherapist will develop an individualized treatment plan with clear, measurable goals. Treatment frequency and duration vary depending on the condition and individual factors, but typically involve regular sessions over several weeks to months.
Progress is regularly monitored through symptom tracking, functional assessments, and patient-reported outcome measures. Treatment plans are adjusted based on response and changing needs throughout the rehabilitation process.
Despite the effectiveness of pelvic health physiotherapy for men's conditions, several barriers prevent men from accessing these services. Stigma and embarrassment around discussing intimate health issues often delay help-seeking behavior. Many men are simply unaware that these services exist or that their symptoms are treatable.
Healthcare providers play a crucial role in educating patients about pelvic health physiotherapy and making appropriate referrals. Increasing awareness among primary care physicians, urologists, and other specialists can help ensure men receive timely access to these services.
Men experiencing pelvic floor symptoms should seek evaluation from a qualified healthcare provider. While pelvic floor exercises are often promoted in general wellness contexts, professional assessment is important to ensure appropriate technique and address any underlying issues that may be contributing to symptoms.
Pelvic health physiotherapists undergo specialized training and maintain professional standards that ensure safe, effective, and respectful care. Treatment is always individualized based on thorough assessment rather than a one-size-fits-all approach.
Men's pelvic health physiotherapy represents an essential but underutilized healthcare service that can significantly improve quality of life for men experiencing pelvic floor dysfunction. With strong evidence supporting its effectiveness for conditions ranging from incontinence to chronic pain, this specialized field of physiotherapy offers hope for men who may have been told to "live with" their symptoms.
As awareness grows and stigma reduces, more men are discovering that effective treatment is available for these often-debilitating conditions. By seeking help from qualified pelvic health physiotherapists, men can take control of their pelvic health and work toward symptom resolution and improved quality of life.
The key to successful outcomes lies in early intervention, professional guidance, and commitment to the treatment process. Men experiencing any symptoms related to pelvic floor dysfunction should not hesitate to discuss these concerns with their healthcare provider and explore whether pelvic health physiotherapy could benefit their specific situation.
If you're experiencing symptoms that might benefit from pelvic health physiotherapy, please book in with our Senior Pelvic Health Physio, Julie Blades. Our clinic is is Housed in the beautiful Foundation Precinct, sandwiched in-between Newmarket, Parnell & Remuera. We have a state of the art gym, two Pilates Studio's and we use modern objective testing machines to ensure we get you back quickly to what you love.
If you're over 35 and playing 90-minute footy matches every weekend, listen up 
One of the most common injuries in middle-aged footballers? Calf strains.
Here’s why it happens (and how to stop it happening to you):
Too much, too soon.
Not enough dynamic loading during the week.
Poor tissue tolerance to high-speed work.
Thinking your 20 years old again and as fit + fast as you were back then
Let’s break it down:
You push hard on Saturday—accelerating, decelerating, sprinting, cutting—all at max intensity. But during the week? You’re flat-out with life: work, family, recovery... repeat.
So your calf (and the muscle–tendon unit around it) goes from 6 days of minimal load 1 day of max intensity. That’s a recipe for overload and injury.
Here’s how to strengthen your calves:
Add 1–2 runs per week:
No time to run? Do this instead:
Quick 10-min calf-focused session:
Do this 1–2x/week, and your calves will thank you.
Consistency > Intensity
You don’t need to train like a pro. But doing something mid-week helps you keep playing and avoid injury.
Stay active. Stay strong. Stay in the game.
