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.
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.
Acupuncture is more than just an ancient practice—it’s a modern, evidence-informed therapy embraced by physiotherapists around the world, including here at Auckland Physiotherapy. Whether you're recovering from injury, managing pain, or seeking improved function, acupuncture can play a powerful role in your rehabilitation.
Acupuncture involves the insertion of very fine, sterile needles into specific points on the body. Traditionally rooted in Chinese medicine, modern Western acupuncture—as used by physiotherapists—is based on anatomy, physiology, and scientific understanding of the nervous system, muscle function, and pain modulation.
At Auckland Physiotherapy, acupuncture is often integrated into a broader treatment plan that may also include manual therapy, exercise prescription, and patient education.
From a Western scientific perspective, acupuncture stimulates the nervous system and activates the body's natural healing processes. Here's how:
While research into acupuncture is ongoing, there is growing scientific support for its use in musculoskeletal physiotherapy. Some key findings include:
These findings support acupuncture as a complementary tool for reducing pain, improving function, and supporting recovery.
Physiotherapists are experts in human movement and rehabilitation. Acupuncture fits seamlessly into physiotherapy care when applied with clinical reasoning. At Auckland Physiotherapy, we use acupuncture to:
Our physiotherapists are certified in acupuncture and dry needling and always tailor the technique to suit your individual presentation and treatment goals.
Acupuncture is generally well-tolerated, with minimal side effects when performed by trained professionals. Most patients report a sense of relaxation during and after treatment, and for many, it significantly contributes to pain relief and recovery.
It may be especially helpful if you:
If acupuncture is recommended as part of your treatment plan, your physiotherapist will:
At Auckland Physiotherapy, we believe in holistic, patient-centered care. Acupuncture is just one of many tools we use to help you recover, move better, and feel your best.
📅 Interested in exploring acupuncture as part of your physiotherapy care?
We have two certified Physiotherapists that incorporate acupuncture as part of their Physiotherapy practice. To read more and book a spot with them, click the link below.
👉 Clodagh Quilter - Senior Physiotherapist
👉 Kirsten Rose - Masters Physiotherapist
We’re thrilled to announce that physiotherapist Niamh Knightly is now offering physiotherapy for Breathing Disorders as part of our musculoskeletal physiotherapy services.
Breathing is something most of us take for granted—until it becomes difficult. Whether it’s shortness of breath, tightness in the chest, dizziness, or a constant feeling of not getting enough air, disordered breathing can significantly impact your quality of life.
This new service is ideal for those who experience:
Niamh brings not only her clinical expertise, but a deep personal understanding to this work. Having experienced ongoing breathlessness herself—especially during times of stress and post-illness—she understands how frightening and frustrating it can be. It’s this personal journey that led her to train in breathing retraining methods, and why she’s so passionate about helping others feel safe and strong in their own breath again.
As part of your breathing physiotherapy assessment, Niamh will:
This is not just for people with diagnosed respiratory conditions—many people unknowingly develop inefficient breathing patterns due to stress, pain, injury, or lifestyle. You’d be surprised how much better you can feel when your breath is working with you, not against you.
Ready to breathe better, feel calmer, and reconnect with your body?
Book your breathing physiotherapy assessment HERE with Niamh today and take the first step towards a calmer, more energised you.
Senior Physiotherapist + Breathing Expert
Book your Breathing Assessment HERE
Yes, physiotherapy can be very helpful for managing osteoarthritis (OA). While it cannot cure OA, physiotherapy can significantly improve quality of life and manage symptoms. Here’s how:
1. Pain Management:
Modalities like heat, cold therapy, or TENS (Transcutaneous Electrical Nerve Stimulation) can help reduce pain and inflammation, providing relief for those with OA. They can also give advice on exercise and activity modifications to make movements less painful.
2. Strengthening Exercises:
Strengthening the muscles surrounding the affected joint helps to stabilise and support the joint. This can reduce strain on the cartilage and decrease pain over time.
3. Range of Motion Exercises:
Physiotherapists can guide you through stretching and mobility exercises to maintain or improve the joint’s flexibility. This can help reduce stiffness and increase the range of motion.
4. Posture and Body Mechanics:
Physiotherapists can teach you how to adjust your posture and movement patterns to avoid putting additional strain on the affected joints, which can help in reducing pain and prevent further damage.
5. Weight Management:
If OA is in the weight-bearing joints (like the knees), physiotherapists may also work with you on strategies to reduce weight, as this can help reduce the load on the joints and alleviate symptoms.
6. Assistive Devices:
In some cases, a physiotherapist can recommend the use of assistive devices like braces, orthotics, or walking aids to support the affected joint and reduce pain during daily activities.
7. Education and Self-Management:
A physiotherapist can provide education on lifestyle modifications, including joint protection techniques, and ways to manage flare-ups of pain, allowing you to take control of your condition.
8. Aerobic Conditioning:
Gentle aerobic exercises (like walking, swimming, or cycling) can help improve cardiovascular health and overall stamina while avoiding high-impact stress on the joints.
In summary, physiotherapy focuses on reducing pain, improving movement, and preventing further deterioration, making it a key component of an overall management plan for osteoarthritis.
Here at Auckland Physiotherapy we are able to examine and diagnose your hip and knee condition and give you an individually tailored Arthritis care plan.
For more information, read about Arthritis Care at Auckland Physiotherapy or Mark Quinn's Blog on Arthritis Management. We also offer relief from arthritis packages.
For more information, come into our clinic (close to Remuera, Newmarket and Parnell) to speak to our expert team. It is essential you first get the right diagnosis before any treatment and management occur so book in for a first appointment.
Check out our Online Store for great Rehab and Health goods.
There are several common foot problems that people experience, and podiatry is a branch of medicine dedicated to diagnosing and treating these conditions. Here are some of the most common foot problems and how podiatry can help:
At Auckland Physiotherapy, our Podiatrist has been practising in musculoskeletal podiatry for 13 years and has studied for 9 years (so far…). He holds his Masters and is on track to finish his PhD in 2023. Meet Aaron Jackson here. To book an appointment, book online or call our team on 09 3664480.
Is that nagging neck pain affecting your daily life? You're not alone. Neck pain is one of the most common musculoskeletal conditions we treat. Let's explore effective strategies to manage and resolve your neck pain.
Understanding Neck Pain Common causes include:
Evidence-Based Treatment Approaches
Prevention Strategies Maintain good neck health by:
Recovery Timeline Most people experience improvement within:
Common Questions;
Mobilisations and massage can give you short term relief. For greater short- and long-term improvements in pain and quality of life, exercise combined with manual therapy give better results in comparison to manual therapy alone.
2. Do I need to see my GP before seeing a Physio?
No, you do not need to see your GP before seeing us at Auckland Physiotherapy. Our expert team can lodge your ACC claim and refer you for imaging and specialist reviews if required. Our Physiotherapists have a wealth of knowledge in assessing and diagnosing your pain. We believe this is the most important part of your recovery as once you know what is wrong, you can use the most evidenced based treatment specific for that condition.
3. Can Poor Posture cause neck pain?
Yes, absolutely. Poor posture, especially from sitting at a desk for long periods, looking down at a phone or hunching over can over time cause stress and strain to the muscles, ligaments and joints, leading to pain.
4. Is neck pain related to stress?
Yes, stress can cause muscle tension in the neck and shoulders, which can lead to pain and discomfort. It can also alter the way you breath which in turn makes you use your neck muscles to help you breath.
5. Can neck pain cause Headaches?
Yes, neck pain is often associated with tension headaches and migraines. The muscles around your neck and your upper neck joints can refer pain to your head. At Auckland Physio, we have a specialised Headache Clinic with our expert Masters Physio Robyn Atkinson, who works with people to overcome headaches. She uses the Evidenced-based Watson Approach.
6. Is neck pain common as we age?
Yes, neck pain tends to increase with age due to conditions like osteoarthritis or degenerative disc disease.
7. What can I do to prevent neck pain?
Regular exercise, maintaining good posture, good ergonomics and taking frequent breaks can help prevent neck pain. We suggest you see a Physiotherapist early to help instead of waiting.
For more information, come into our clinic (close to Remuera, Newmarket and Parnell) to speak to our expert team. It is essential you first get the right diagnosis before any treatment and management occur so book in for a first appointment.
Check out our Online Store for great Rehab and Health goods.
Frozen shoulder, or adhesive capsulitis, can be a frustrating and painful condition. This comprehensive guide will help you understand the condition and explore effective treatment options.
What is Frozen Shoulder? Frozen shoulder involves:
The Three Phases:
Treatment Approaches
Recovery Tips:
If you think you have a frozen shoulder, come to Auckland Physio, Parnell clinic to see one of our Physiotherapists. You can book easily online HERE or call our friendly reception team on 093664480. Alternatively, if you're not sure if Physio can help, book a Auckland Physio complimentary call.
Common Questions
Yes, Physiotherapy can be very effective in treating frozen shoulder (adhesive capsulitis). Physiotherapists use a combination of treatments to reduce pain, increase the range of motion, and improve function in the shoulder.
Common physiotherapy techniques at Auckland Physiotherapy include:
If you're dealing with frozen shoulder, it’s important to work closely with a physiotherapist who can guide you through exercises and treatments specific to your condition. It may take time, but physiotherapy can lead to significant improvement.
2. How long does it take for a Frozen Shoulder to go?
A frozen shoulder can be a slow and frustrating condition, and the recovery timeline can vary from person to person. Generally, it progresses through three stages:
1. Freezing stage (painful phase): This stage lasts 6 weeks to 9 months, where the shoulder becomes increasingly painful, especially with movement, and its range of motion starts to decrease.
2. Frozen stage (adhesive phase): This stage can last 4 to 6 months. The pain may decrease, but the shoulder becomes stiff, making it difficult to move. Function is limited.
3. Thawing stage (recovery phase): This can take anywhere from 6 months to 2 years. During this stage, the shoulder gradually regains mobility, and pain continues to decrease.
In total, recovery from a frozen shoulder can take anywhere from 1 to 3 years. Without treatment, spontaneous complete or nearly-complete recovery over a varied period of time occurs. However, with proper treatment, including physiotherapy, the recovery time can be shortened, and the condition can be managed more effectively. Regular stretching and strengthening exercises, along with professional guidance, can help speed up the recovery process and improve outcomes.
3. What causes frozen shoulder?
A Frozen Shoulder affects about 6% of the population. The exact cause is not fully understood, but it is often linked to shoulder injury, surgery, or conditions like diabetes, thyroid disorders, and heart disease. It can also occur without any apparent reason.
4. How do I know if I have a frozen shoulder?
Symptoms include pain and stiffness in the shoulder, difficulty moving the arm, especially in certain directions (like overhead or behind the back), a limited range of motion and pain sleeping on the affected side. At Auckland Physio, our expert Physio team will assess your shoulder and do a range of special tests to try and diagnose your pain. You may be asked to get an X-ray and Ultrasound to rule out any other injuries. You may also be referred to a specialist for further management.
5. Can frozen shoulder go away on its own?
Yes, but it can take a long time—sometimes up to 2 to 3 years. Treatment, like physiotherapy, can help speed up recovery and reduce pain.
6. Can physiotherapy cure frozen shoulder?
Physiotherapy can significantly help reduce pain, improve range of motion, and restore function, but full recovery can take time and may require a combination of treatments.
7. What are the risk factors for a Frozen Shoulder?
Common risk factors include age (typically 40-60 years old), diabetes, heart disease, recent shoulder surgery or injury, thyroid disorders, and prolonged immobility.
For more information, come into our clinic (close to Remuera, Newmarket and Parnell) to speak to our expert team. It is essential you first get the right diagnosis before any treatment and management occur so book in for a first appointment.
Check out our Online Store for Rehab and Health goods.
A Comprehensive Guide
Living with gluteal tendinopathy (also known as greater trochanteric pain syndrome) can be challenging, but effective treatment options are available. This condition affects the tendons that connect your gluteal muscles to your hip and can cause persistent pain on the outside of your hip.
In this condition, tendons are generally not inflamed, which is why traditional methods like rest and anti-inflammatory medications often don't resolve the issue. Most experts recognize the problem as being degenerative, which may sound intimidating, but it is something that can usually be treated successfully for most people.
To put it simply, the body experiences constant strain from physical activity, leading to wear, and then repairs itself during periods of rest. When the wear occurs faster than the body’s ability to repair, healthy tendons can become weakened and eventually painful.
Several factors influence this wear-and-repair process, such as the intensity of exercise, fitness level, body composition, hormonal shifts, stress, posture, limb alignment, and past injuries. Because of this, simply easing back into activity doesn’t always solve the problem, and a more tailored rehabilitation plan is often necessary. This rehab approach focuses on identifying the specific factors causing the issue and creating an exercise routine to strengthen the gluteal muscles and tendons, improving their ability to tolerate stress.
Tendons have a limited blood supply, meaning that healing and adapting to exercise is a slow process, which is why rehabilitation can take months. However, with consistency and patience, this method typically leads to long-term improvement and successful outcomes.
Key Treatment Approaches:
Prevention Tips:
If you need more information or need help with your hip pain, book a Physio session at Auckland Physiotherapy, Newmarket. If you are unsure who you would like to see, book a complimentary call and talk to one of our expert Physio's today.
