ESPR Therapy & Training

SAFE PAIN VS NOT SAFE PAIN SIMPLIFIED

0 = equals no pain

10 = dying pain, like your hand is in fire

5 is sharp warning pain. Pain tell you no go no more. You go more you have problem.

3-4 is background noise pain. Pain is there but not stop you from doing anything.

3-4 is safe pain and under is safe pain

5 and above is bad pain.

When you try new activity, monitor during, a few hours after and next day, and think is pain safe pain or bad pain.

If pain goes away in next 3 days or is safe level, activity is safe.

Good job.

When you try to do movement challenges in your 30s... 🤦🤣

Patients seem to forget direction when they see the physio bed 🤦🤷

When you have to discharge your favourite patient 😞

Join in on the fun with our senior physio, Jeremy, and his training for the Sydney Marathon 2026! His first 25km, stay tuned for more training vids!

The menstrual cycle has 4 phases, driven by changes in estrogen and progesterone:

🩸 Menstrual / Early follicular (Day 1–5)
Hormones are lowest → energy may be lower, cramps/fatigue possible

🌱 Late follicular (Day 6–12)
Estrogen rises → energy, mood, and motivation often improve

⚡ Ovulation (Day 13–15)
Egg release → may feel like peak energy and confidence

🌙 Luteal (Day 16–28)
Progesterone rises → PMS symptoms like fatigue, mood changes, bloating, cravings may appear

✨ Every cycle is different — learn your body, not the “perfect” cycle

✨ Stay tuned for Part 2: Training with your menstrual cycle 🏋️‍♀️

Reference:
1. Colenso-Semple, L. M., D'Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living, 5, 1054542.
2. Wild, A. (n.d.). Your body bible. Wild Physio Fitness.

More often than not we are lacking in these 3 domains:
1. Attention
2. Sleep
3. Food

Deficits in these domains can often lead you to feeling more tired, impatient, and even in higher pain than usual.

So if you're feeling a bit off or unwell, and unsure how to feel better, have a look at these 3 factors and see what needs addressing.

Feeling crampy? Try these 3 mobility exercises:

1️⃣ Cat–Cow 🐱
Reduces spinal stiffness and improves back mobility
2️⃣ Knee Rocks 🪨
Releases lower back tension and improves spinal rotation
3️⃣ Hip Wipers 🚗
Improves hip and pelvic mobility

🔁 Aim for 2 sets of 8 reps
🌿 Move slowly and focus on deep breathing throughout each movement

Exercise rationale:
• Increase blood flow to the pelvis 🌸
• Release endorphins ⚡
• Reduce tension in the back, hips, and abdomen 🧘‍♀️
• Help calm the nervous system 🧠

⚠️ Most importantly, always listen to your body and only move in a way that feels comfortable for you 💛

Reference:
1. Tsai, I. C., Hsu, C. W., Chang, C. H., Lei, W. T., Tseng, P. T., & Chang, K. V. (2024). Comparative effectiveness of different exercises for reducing pain intensity in primary dysmenorrhea: A systematic review and network meta-analysis of randomized controlled trials. Sports medicine-open, 10(1), 63.
2. Xiang, Y., Li, Q., Lu, Z., Yu, Z., Ma, G., Liu, S., & Li, Y. (2025). Efficacy and safety of therapeutic exercise for primary dysmenorrhea: a systematic review and meta-analysis. Frontiers in Medicine, 12, 1540557.

Excited to announce that we're collaborating with to help their community stay healthy in the gym and optimize their performance. Think workshops, pain education, injury management, how to train safely, and much much more.

We'll be conducting 5-min free assessments during their Hyrox Simulation on May 2nd (Saturday), come through for a challenge and to see what we're all about.

Stay tuned for more content