 Most people do not wake up thinking, “I would love to see a physio today.”
Usually, something has gone wrong. A knee has started complaining on runs. A back has decided sitting is now a full-contact sport. A shoulder refuses to behave at the gym. Ski season is coming and the body is not quite on board. Tennis, football, Pilates, work, parenting, sleep — something is harder than it should be. That is where we come in. At Acland Street Physio, we help people in St Kilda and surrounding suburbs move better, feel stronger and get back to doing the things they actually enjoy. Whether you are a runner, skier, desk worker, new parent, weekend warrior, gym-goer, junior athlete, dancer, footballer, tennis player or someone who simply wants their body to stop being so dramatic — our team is here to help. A Team Built Around People, Not Just Body Parts Acland Street Physio is a boutique physiotherapy clinic in the heart of St Kilda, with a team experienced across sports physiotherapy, running injuries, musculoskeletal care, women’s health, Clinical Pilates, strength and conditioning, and rehabilitation. But we are not just a list of services. We are a team of physios who like solving problems properly. We listen. We assess. We explain things clearly. We use hands-on treatment when it helps. We build practical rehab plans that fit real life. We try to make recovery feel less confusing, less overwhelming and — when possible — slightly less boring. Because good physio should not feel like being handed a generic sheet of exercises and sent into the wilderness. It should feel like someone has actually understood what is going on and knows how to help you move forward. Experience, Training and Care You Can Trust Behind the friendly clinic feel is a team with strong clinical experience, postgraduate qualifications and advanced training across different areas of physiotherapy. Our clinicians bring together backgrounds in sports physiotherapy, musculoskeletal rehabilitation, women’s health, exercise physiology, kinesiology, Clinical Pilates, strength and conditioning, running coaching, the McKenzie Method and the Mulligan Manual Therapy Concept. That mix matters. A runner with Achilles pain does not need the same plan as someone recovering from surgery. A new mother with pelvic pain does not need the same approach as a footballer returning from a hamstring injury. A desk worker with neck pain may need something different again — and possibly fewer hours hunched over a laptop pretending posture does not matter. At Acland Street Physio, we look at the person, the injury, the sport, the lifestyle, the goals and the bigger picture. Then we build a plan that actually makes sense. Meet the Team Barry Nguyen Principal Sports & Musculoskeletal Physiotherapist, Clinical Mentor Barry founded Acland Street Physio with a clear idea: create a clinic where patients receive thoughtful, experienced and genuinely personalised care. Barry holds a Bachelor of Physiotherapy from the University of Melbourne and has over 20 years of clinical experience in sports and musculoskeletal physiotherapy. He is also an Athletics Australia accredited Running Coach. He has a particular interest in running injuries, sports injuries, skiing injuries, tennis injuries, lower back pain, tendon rehabilitation and long-term performance. Barry’s approach is direct, practical and focused on helping people return to what they love — not just feel better for a few days and hope for the best. Michael Lee Independent Senior Physiotherapist Michael brings a calm, experienced and exercise-focused approach to physiotherapy. He holds a Master’s Degree in Physiotherapy from the University of Queensland and a Bachelor of Kinesiology/Exercise Physiology from the University of British Columbia. With his background in exercise physiology, kinesiology and rehab, Michael understands how movement, strength and confidence all fit together. He has a special interest in musculoskeletal injuries, Clinical Pilates, strength and conditioning, neck pain, shoulder rehabilitation, back pain, lower limb injuries and sports rehabilitation. Michael is the kind of physio who helps people rebuild properly — step by step, without the panic, guesswork or random YouTube exercises. He is also an expert at Clinical Pilates and Dry Needling treatments. Frederique Labelle Women’s Health, Sports & Musculoskeletal Physiotherapist Frederique brings a unique blend of women’s health, sports rehabilitation and musculoskeletal physiotherapy. She is a Sports, Musculoskeletal and Women’s Health Physiotherapist, as well as a Certified Athletic Therapist. Frederique holds a Doctor of Physiotherapy from Bond University, where she graduated with Dean’s List Honours. Her areas of interest include women’s health, pelvic health, sports injuries, lower limb rehabilitation, neck pain, headaches, shoulder pain and return-to-sport care. Frederique’s approach is supportive, thorough and empowering. She helps patients feel heard, understood and guided — especially when the issue is complex, sensitive or has been brushed off elsewhere. James Le Sports Physiotherapist and Strength & Conditioning Coach James understands what it means to train, compete, get injured and work your way back. He holds a Bachelor of Physiotherapy from La Trobe University and is an Athletics Australia accredited Running Coach. He also has a strong clinical interest in sports and musculoskeletal rehabilitation, especially lower limb and running-related conditions. With a background in sport and performance, James brings a practical understanding of training demands, rehab progressions and return-to-sport planning. He is also the Team Physiotherapist at Old Melburnians Soccer Club, giving him first-hand experience with athletes, injuries and those classic “Can I play this weekend?” conversations. Ivan Leung Sports & Musculoskeletal Physiotherapist, Clinical Pilates Instructor Ivan brings a strong clinical foundation, developed through hospital-based experience in Hong Kong, combined with a passion for active rehabilitation. He has four years of clinical experience and additional training in the McKenzie Method and Mulligan Manual Therapy Concept. He is currently advancing his expertise through the Master of Sports Medicine at the University of Melbourne. Ivan has a particular interest in lower back pain, neck pain, shoulder injuries, tennis elbow, chronic pain, post-operative rehabilitation, running biomechanics, racket sport injuries and Clinical Pilates. He combines hands-on treatment, Clinical Pilates and structured exercise rehabilitation to help people move better, reduce pain and build long-term confidence. Ivan is also the Team Physiotherapist for Brunswick Football Club’s Under 19s and is fluent in Cantonese and Mandarin. What We Help With Our team can support you with: Sports injuries Running injuries Back and neck pain Headaches Shoulder, elbow and wrist pain Hip, knee, ankle and foot injuries Women’s health concerns Pregnancy-related pain Clinical Pilates rehabilitation Post-operative rehabilitation Strength and conditioning Persistent pain Return-to-sport planning Basically, if something hurts, feels weak, will not move properly, keeps coming back, or is stopping you from doing the things you care about — we can help you work out what is going on and what to do next. Why Acland Street Physio? Because we are small enough to know your story, but experienced enough to manage complex injuries. We are not a high-volume clinic built around rushing people in and out. We are a team that values proper assessment, clear communication and long-term outcomes. Our qualifications matter — but only because they help us serve patients better. They help us assess more thoroughly, explain more clearly, treat more confidently and design better rehabilitation plans. Whether you are trying to return to running, get through a workday without pain, recover after surgery, rebuild strength, manage a women’s health concern, prepare for ski season, or simply feel more confident in your body again — we are here to help. At Acland Street Physio, our goal is simple: To help you move better, feel stronger and get back to doing what you love. Book With Our Team If you are looking for a physiotherapist in St Kilda, our team would love to help. Book an appointment with Acland Street Physio and take the next step in your recovery. Your body does not need to be perfect. It just needs the right plan.
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Peptides are becoming a common question in sports injury, tendon pain, gym, longevity and recovery conversations.
At Acland Street Physiotherapy in St Kilda, we are increasingly asked:
The honest answer is: it depends on the peptide, the injury and the quality of the evidence. Some peptide-related supplements, such as collagen peptides, may have a role as an adjunct to rehabilitation. Other products, especially injectable “research peptides”, are being promoted far ahead of the science. What Are Peptides? Peptides are short chains of amino acids, which are the building blocks of proteins. When people ask about peptides for injuries, they may be referring to:
Collagen Peptides: The Most Reasonable Option Collagen peptides are probably the most reasonable peptide-related option for tendon, ligament and joint rehabilitation. Tendons, ligaments and cartilage contain collagen. The theory is that collagen peptides may provide amino acids that support collagen turnover, especially when combined with loading exercise. A commonly cited study by Shaw and colleagues found that vitamin C-enriched gelatin taken before intermittent exercise increased markers of collagen synthesis. A typical approach discussed in sports settings is: 10–15 grams of collagen peptides or gelatin with vitamin C, around 30–60 minutes before tendon or strength rehabilitation. However, collagen peptides are not a magic fix. They do not replace accurate diagnosis, load management, strengthening, adequate protein, sleep and a structured return-to-sport plan. What Does the Evidence Say? The evidence for collagen peptides is promising, but not definitive. A systematic review by Khatri and colleagues found that collagen peptide supplementation, especially with exercise, may help with collagen synthesis, joint symptoms and some recovery outcomes. However, the studies varied and more high-quality research is needed. A 2024 systematic review and meta-analysis by Bischof and colleagues found that collagen peptides combined with regular training appear promising for some musculoskeletal outcomes, including fat-free mass, tendon morphology, strength and recovery. However, the evidence is not yet strong enough to treat collagen as a stand-alone injury treatment. The practical takeaway: Collagen peptides may help some people, but they should support good rehabilitation — not replace it. Can Physios Recommend Collagen Peptides? Physiotherapists do not prescribe supplements in the same way a doctor may prescribe medication or a dietitian may provide individualised nutrition advice. However, physios can discuss collagen peptides as general, evidence-informed education within a rehabilitation plan. A safe way to frame it is: “There is some evidence that collagen or gelatin with vitamin C, taken before tendon-loading rehab, may support collagen synthesis. It may be a reasonable adjunct for some people, but it does not replace progressive rehabilitation.” For individual supplement advice, patients should speak with a GP, pharmacist, dietitian or sports dietitian, especially if they have medical conditions, take medications, are pregnant or breastfeeding, have allergies, compete in tested sport, or are unsure about product quality. Can Sports Dietitians Recommend Peptides? This depends on what type of peptide is being discussed. A sports dietitian can provide individualised advice on nutrition supplements such as collagen peptides, protein powders, creatine, iron, vitamin D, hydration and carbohydrate intake. Collagen peptides sit within the nutrition supplement category. Injectable research peptides are different. Products such as BPC-157, TB-500 and CJC-1295 should not be treated as routine sports nutrition supplements. They may be unapproved, poorly regulated, prohibited in sport, or associated with safety concerns. Simple distinction: Collagen peptides: nutrition supplement; may be discussed with a sports dietitian. Injectable research peptides: medical/regulatory issue; should not be treated as routine sports nutrition advice. BPC-157 and Injectable Research Peptides BPC-157 is commonly promoted online for tendon injuries, ligament injuries, muscle tears, joint pain, gut health, recovery and anti-ageing. The problem is that the marketing is ahead of the human evidence. There are animal and laboratory studies suggesting possible effects on tissue repair and inflammation, but there is not enough high-quality human clinical evidence to recommend BPC-157 for routine tendon, ligament or muscle injury rehabilitation. Other injectable peptides discussed in recovery and performance spaces include:
There may also be risks related to contamination, incorrect dosing, injection complications, hormonal effects, allergic reactions, medication interactions and anti-doping violations. Are Peptides Legal or Safe in Australia? Some peptide-based medicines are approved and used appropriately in medical care. However, many peptides marketed online for injury recovery, body composition, performance or anti-ageing are not approved therapeutic goods. The Therapeutic Goods Administration has warned that unapproved peptide products have not been assessed for safety, quality or effectiveness. It has specifically listed examples including BPC-157, GHK-Cu, TB-500, retatrutide and CJC-1295. Patients should be cautious with any injectable peptide that has not been prescribed by an appropriately qualified medical practitioner and supplied through legitimate channels. Peptides and Sport: Anti-Doping Risk Athletes should be especially careful. Sport Integrity Australia states that BPC-157 is prohibited at all times under the World Anti-Doping Code as a non-approved substance. Its peptide education resources also list other unapproved peptides that may be prohibited in sport, including CJC-1295, ipamorelin, MOTS-C and thymosin beta-4 / TB-500. This matters for competitive athletes, semi-professional athletes, school or university athletes, and anyone competing under anti-doping rules. What About PRP? PRP stands for platelet-rich plasma. It is not usually what people mean when they talk about peptides, but it is often discussed in the same broader conversation about biologics, growth factors and tissue healing. PRP is sometimes considered for selected chronic tendon conditions, but the evidence is mixed, protocols vary, and it should not be viewed as a replacement for progressive rehabilitation. What Actually Helps Tendon, Ligament and Muscle Injuries Heal? For most musculoskeletal injuries, the biggest drivers of recovery are still the fundamentals:
Peptides and MSK Injuries: The Bottom Line Peptides are a growing topic in sports injury and recovery, but the evidence varies greatly. Collagen peptides: may be a reasonable adjunct to tendon, ligament or joint rehabilitation, particularly when combined with progressive loading. BPC-157, TB-500 and injectable research peptides: not well proven in humans for routine musculoskeletal injury recovery and should be approached cautiously. PRP and biologics: may help selected chronic tendon problems, but the evidence is mixed and they are not a replacement for rehab. Progressive physiotherapy rehabilitation: remains the foundation of recovery for most tendon, ligament, muscle and sports injuries. Important Note This article is general information only and does not replace medical advice. Acland Street Physiotherapy does not prescribe supplements, collagen peptides or peptide medications. We may discuss collagen peptides as a possible nutrition adjunct to tendon, ligament or joint rehabilitation where appropriate. Patients should seek individual advice from their GP, pharmacist, dietitian or sports dietitian, particularly if they have medical conditions, dietary restrictions, are pregnant or breastfeeding, take medication, or participate in competitive sport. If you are considering peptide injections, PRP or other medical treatments, speak with your GP, sports physician or relevant medical specialist. Need Help With a Tendon, Ligament or Sports Injury? Acland Street Physiotherapy provides comprehensive musculoskeletal, sports and running injury physiotherapy in St Kilda. We help patients understand their injury, manage load, rebuild strength and return to the activities that matter to them. Book an appointment with Acland Street Physiotherapy to get a clear plan for your recovery. Key Evidence and References Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition. 2017;105(1):136–143. Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine. 2018;52(7):439–455. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021;53(10):1493–1506. Bischof K, Moitzi AM, Stafilidis S, König D. Impact of collagen peptide supplementation in combination with long-term physical training on strength, musculotendinous remodeling, functional recovery, and body composition in healthy adults: a systematic review with meta-analysis. Sports Medicine. 2024;54(11):2865–2888. Dietitians Australia. Scope of Practice for Dietitians. Australian Institute of Sport. Collagen support. McGuire FP, et al. Regeneration or Risk? A Narrative Review of BPC-157 for Musculoskeletal and Neuromuscular Applications. 2025. Therapeutic Goods Administration. Concerns regarding the public health risks associated with unapproved peptide products. TGA media release. Published June 2026. Therapeutic Goods Administration. Understanding your responsibilities when importing, compounding and supplying unapproved peptide products. TGA safety advisory. Published April 2026. Sport Integrity Australia. BPC-157 Information. Sport Integrity Australia. Peptides Explained. Khangura SD, Bailey S. Platelet-Rich Plasma Injections for Chronic Tendinopathies in the Lower Extremities. CADTH Health Technology Review. 2023. At Acland Street Physiotherapy, we believe physiotherapy should do more than help you recover from pain or injury. Our goal is to help you move well, stay strong and last.
That means helping you recover safely, prevent future injuries, improve physical performance and maintain your ability to stay active, independent and confident for as long as possible. This is where physiotherapy, longevity, healthspan and performance come together. What Is Healthspan? Healthspan refers to the number of years you live in good health, with the ability to move, function and participate in the activities that matter to you. Living longer is important, but living better is just as important. For many people, this means being able to walk comfortably, run, play sport, lift weights, work, travel, garden, care for family, play with children or grandchildren, and remain independent as they age. Physiotherapy can play an important role in supporting this. Physiotherapy for Longevity When people think of physiotherapy, they often think of treating injuries, back pain, neck pain, sports injuries or post-operative rehabilitation. While this is a major part of what we do, physiotherapy can also help with long-term physical resilience. A good physiotherapy plan can help you:
This is not just about fixing a sore joint. It is about helping your body remain capable over time. Move Well Moving well means having the mobility, control, strength and confidence to move through life without unnecessary pain or fear. This may involve improving how your body moves during walking, running, lifting, squatting, reaching, bending or sport-specific movements. At Acland Street Physiotherapy, we assess how you move and identify the factors that may be contributing to pain, overload or reduced performance. This may include joint mobility, muscle strength, tendon capacity, balance, coordination, running technique, training load, posture, workplace habits or recovery. The aim is not to chase perfect movement. The aim is to help you move better for your body, your goals and your stage of life. Stay Strong Strength is one of the most important foundations for long-term health, function and performance. Whether you are recovering from injury, returning to running, managing arthritis, trying to prevent falls, improving sports performance or wanting to stay active as you age, strength matters. A personalised physiotherapy program may include:
The right program should be practical, achievable and tailored to your goals. You do not need to be an elite athlete to benefit from strength training. Strength is important for everyone. Last To “last” means building a body that can continue doing what you need and love for as long as possible. This may mean running without repeated calf or Achilles injuries. It may mean returning to tennis after shoulder pain. It may mean managing knee arthritis so you can keep walking. It may mean improving balance and strength so you feel safer and more independent. Longevity-focused physiotherapy is not only about treating the problem in front of us. It is about asking better questions:
Performance Is Not Just for Athletes Performance does not only apply to elite sport. Performance can mean being able to work a full day without back pain. It can mean running your first 5 km. It can mean keeping up with your children. It can mean getting stronger in the gym, returning to golf, walking further, or feeling more confident on stairs. At Acland Street Physiotherapy, we see performance as your ability to do what matters to you. For some people, that means sport. For others, it means everyday life. Both matter. Our Approach at Acland Street Physiotherapy Our approach combines thorough assessment, hands-on treatment, personalised rehabilitation and practical education. Depending on your needs, your physiotherapy care may include:
We offer comprehensive 60-minute private consultations for people who want more time for assessment, treatment, education and planning. This is especially helpful for complex injuries, ongoing pain, sports injuries, running injuries, post-operative rehabilitation, second opinions and long-term performance goals. Who Can Benefit? A longevity, healthspan and performance approach may benefit:
You do not need to wait until something becomes severe before seeking help. Early assessment, clear guidance and a personalised plan can help you recover sooner and reduce the risk of future problems. Physiotherapy in St Kilda for Long-Term Health and Performance Acland Street Physiotherapy is a boutique, family-run physiotherapy clinic in St Kilda, supporting patients from St Kilda, Elwood, Middle Park, Balaclava, Elsternwick, Prahran, South Yarra and surrounding suburbs. We combine the care of a local community clinic with the standards of a modern sports and musculoskeletal physiotherapy practice. Our focus is simple: To help you recover quickly, safely and with confidence — and to help you move well, stay strong and last. Book a Physiotherapy Appointment in St Kilda If you want help with pain, injury, movement, strength, running performance, rehabilitation or staying active for longer, our team is here to help. Book online with Acland Street Physiotherapy and take the next step towards better movement, better strength and better long-term physical health. At Acland Street Physiotherapy, we pride ourselves on offering comprehensive 60-minute physiotherapy appointments for musculoskeletal, sports and running-related injuries.
We believe good physiotherapy takes time. Many people come to us after dealing with pain for weeks, months or even years. Others are trying to return to running, sport, gym training or an active lifestyle without repeatedly flaring up the same injury. In these situations, a rushed appointment is often not enough. A longer consultation gives us the time to properly listen, assess, explain and treat. More Time to Understand the Full Picture Pain and injury are rarely caused by just one thing. A sore knee may be related to running load, strength, footwear, hip control, training errors or previous injuries. Back pain may be influenced by work habits, sleep, stress, mobility, strength and lifestyle factors. A 60-minute appointment allows us to look beyond the painful area and understand the bigger picture. This may include:
Sports and running injuries often need more than short-term symptom relief. They need a structured plan. For runners, this may involve looking at training load, running technique, strength deficits, calf capacity, hip control, footwear, recovery and return-to-running progression. For athletes and active people, we want to understand what your body needs to tolerate — not just what hurts today. Our goal is to help you return to activity with more confidence, better understanding and a lower risk of the same issue returning. Clearer Explanations and Better Planning We know how frustrating it can be to leave an appointment unsure about what is wrong, what you should avoid, or what you are allowed to keep doing. With a longer appointment, we can take the time to explain:
You should leave with a clear plan — not just a list of exercises. A More Thorough, Less Rushed Experience Physiotherapy is not just about treating pain. It is about understanding the person, their goals and the demands of their life, work, sport or training. That is why we offer longer, more comprehensive appointments. Whether you are managing a running injury, recovering from sport, dealing with persistent pain, or simply wanting a more detailed physiotherapy assessment, our 60-minute consultations are designed to give you the time and care needed to do things properly. Book a Comprehensive Physiotherapy Appointment in St Kilda Acland Street Physiotherapy provides comprehensive musculoskeletal, sports and running injury care in St Kilda. If you are looking for a more detailed assessment, a clearer plan and a less rushed physiotherapy experience, our 60-minute appointments may be the right fit for you. Book Online If you have tendon pain, stretching is not always the best first step.
Many people feel tight, stiff or restricted when they have tendon pain, so the natural instinct is to stretch. That makes sense. Stretching can feel helpful for muscle tightness. But tendon pain is different. For many tendon problems, especially Achilles, knee, hip and hamstring tendon pain, strong or repeated stretching can sometimes make symptoms worse. That does not mean stretching is always bad. Gentle movement may be fine if it feels comfortable and does not cause a flare-up afterwards. But for most tendon problems, the best long-term approach is usually not aggressive stretching. It is a combination of load management, progressive strengthening and a careful return to activity. At Acland Street Physio in St Kilda, we commonly help people with Achilles tendon pain, patellar tendon pain, gluteal tendon pain, hamstring tendinopathy and other running or sports-related tendon injuries. Tendinitis vs tendinopathy Many people still use the word “tendinitis” to describe tendon pain. In many cases, the more accurate term is “tendinopathy”. Tendinopathy means the tendon has become sensitive, irritated or overloaded. It does not always mean there is major inflammation. It also does not mean the tendon is permanently damaged. This distinction matters because tendon pain usually needs the right amount of loading, not just rest, stretching or anti-inflammatory medication. Why stretching can sometimes make tendon pain worse A tendon connects muscle to bone. When you stretch a muscle, you also place tension through the tendon. In some areas, stretching can also compress the tendon against nearby bone. For an already irritated tendon, that extra tension or compression can increase symptoms. This is why some people feel temporarily better after stretching, but then notice more pain later that day, the next morning, or when they return to running, gym or sport. Common tendon problems where stretching can aggravate symptoms Achilles tendon pain If your Achilles pain is in the middle of the tendon, gentle calf mobility may be tolerated. But if your pain is right at the back of the heel, where the Achilles tendon attaches to the bone, deep calf stretching can sometimes irritate it. Examples that may aggravate insertional Achilles pain include deep calf stretching, heel drops off a step, walking uphill, running hills and wearing very flat shoes too soon. Gluteal tendon pain Gluteal tendinopathy often causes pain on the outside of the hip. People often try to stretch the glutes or ITB, but this can sometimes make the problem worse. This is because those positions can compress the gluteal tendons around the outside of the hip. Common aggravating positions include sitting with legs crossed, side sleeping on the painful hip, hanging on one hip while standing, aggressive glute stretches and deep hip adduction stretches. Patellar tendon pain Patellar tendon pain is usually felt at the front of the knee, often just below the kneecap. It is common in runners, gym users and jumping sports. Quad stretching may feel helpful for some people, but it is rarely the main solution. Patellar tendon pain usually responds better to progressive strength work and careful management of jumping, running, stairs, squats and lunges. Proximal hamstring tendinopathy Proximal hamstring tendinopathy causes pain near the sitting bone. Aggressive hamstring stretching can sometimes aggravate this condition because it places the tendon under stretch and compression at the same time. Common triggers include long sitting, hill running, fast running, deadlifts, deep hip hinge positions and repeated hamstring stretching. Does this mean you should never stretch tendon pain? No. Stretching is not always bad. The key question is whether it helps or aggravates your symptoms. Gentle movement is usually fine if it feels comfortable and does not cause a flare-up afterwards. A simple rule is: If stretching gives mild relief and symptoms do not worsen later, it may be okay. If stretching hurts during, after, or the next morning, it is probably too much for now. What should you do instead of stretching? Most tendon pain improves with a structured tendon rehab plan. This usually includes reducing the activities that are currently irritating the tendon, avoiding positions that compress the tendon, starting with tolerable strength exercises, building tendon capacity over time and gradually returning to running, sport, gym or daily activity. The goal is not to avoid load forever. The goal is to find the right amount of load so the tendon can adapt and become less sensitive. Why strengthening is important for tendon pain Tendons like load, but they need the right dose. Too little load can make the tendon weaker and more sensitive. Too much load can keep it irritated. A good rehab plan finds the middle ground. Depending on the tendon and the stage of recovery, exercises may include isometric holds, calf raises, heavy slow resistance exercises, hip strengthening, quadriceps strengthening, gradual running progressions and eventually jumping or sport-specific drills. The exact exercises depend on the tendon involved, your pain level, your sport or activity, and how long the symptoms have been present. How much pain is okay during tendon rehab? Some mild discomfort during tendon exercises can be normal. But symptoms should stay manageable. As a general guide, tendon rehab should not cause a major flare-up that lasts into the next day. You may need to adjust the exercise, range, weight, speed or frequency if the tendon keeps becoming more painful. When should you see a physio for tendon pain? You should consider seeing a physio if your tendon pain has lasted more than two weeks, pain keeps returning when you run, train or play sport, you feel stiff every morning, stretching only gives temporary relief, you are unsure which exercises are safe, your pain is getting worse despite rest, or you want to keep active but symptoms keep flaring. A physio can help identify what is irritating the tendon, what needs to be modified, and how to rebuild strength safely. Tendon pain treatment at Acland Street Physio At Acland Street Physio in St Kilda, we help people manage tendon pain with practical, evidence-informed treatment. We commonly see patients with Achilles tendinopathy, patellar tendinopathy, gluteal tendinopathy, hamstring tendinopathy, rotator cuff tendon pain, running-related tendon injuries and gym or sports-related tendon pain. Our aim is not just to settle your pain. Our aim is to help you return to walking, running, gym, tennis, sport and daily life with more confidence. Key takeaway Stretching is not automatically bad for tendon pain. But if a tendon is irritated, aggressive stretching can sometimes keep it sensitive, especially when the stretch compresses the tendon near the bone. For most tendinopathies, the better approach is to calm the tendon down, reduce irritating compression, build strength gradually and return to activity with confidence. Frequently asked questions 1. Should I stretch tendinitis? Not always. Gentle stretching may be okay if it does not increase your pain, but aggressive stretching can sometimes make tendinitis or tendinopathy worse. Progressive strengthening is usually more important. 2. Can stretching make tendon pain worse? Yes. Stretching can make tendon pain worse if it places too much tension or compression on an irritated tendon. This is common with Achilles, gluteal, hamstring and patellar tendon problems. What is the best treatment for tendinopathy? The best treatment usually involves load management, progressive strengthening and a gradual return to activity. The exact plan depends on the tendon involved and what is aggravating your symptoms. 3. Should I rest a sore tendon? Short-term rest may help settle symptoms, but complete rest is rarely the full solution. Tendons usually need gradual loading to recover properly. 4. Is walking okay with tendon pain? Walking may be fine if symptoms are mild and do not worsen afterwards. If walking increases pain during the day or the next morning, the amount or intensity may need to be reduced temporarily. 5. How long does tendon pain take to improve? Mild tendon pain may improve within a few weeks. Longer-standing tendinopathy can take several months to fully recover, especially if symptoms have been present for a long time or you are returning to running or sport. 6. Should I use ice or heat for tendon pain? Ice may help with short-term pain relief if the tendon is irritated. Heat may help with stiffness. Neither is usually the main treatment. Strengthening and load management are more important for long-term improvement. 7. Can physio help tendon pain? Yes. Physio can help by identifying the likely cause of your tendon pain, reducing aggravating factors, prescribing the right exercises and guiding your return to activity safely. Many people come to physiotherapy hoping for hands-on treatment: massage, joint mobilisation, manipulation, dry needling, or a combination of these.
And sometimes, hands-on treatment can be very helpful. But it is important to be honest: manual therapy and dry needling are not magic fixes. They work best when they are used for the right condition, at the right time, and alongside the things that create lasting change: movement, strength, education, confidence and better load management. At Acland Street Physiotherapy, we see hands-on treatment as a way to help you feel better, move better and start doing more again. The goal is not to make you dependent on treatment. The goal is to help you trust your body again. Manual therapy vs dry needling: what is the difference? Manual therapy includes hands-on techniques such as joint mobilisation, spinal manipulation, soft tissue treatment and assisted stretching. Dry needling involves inserting fine needles into muscles or trigger points to help reduce pain and muscle sensitivity. It is different from acupuncture, although both use fine needles. Both treatments may help reduce pain in selected cases. But neither should replace a proper diagnosis, a clear plan, and active rehabilitation. The simple truth Manual therapy generally has stronger evidence than dry needling for many common muscle and joint problems. Dry needling can still be useful, especially for short-term pain relief in certain conditions, but it is usually best used as an add-on rather than the main treatment. A good way to think about it is this: Hands-on treatment can open the door. Active rehab gets you through it. 1. Neck pain Neck pain is one of the better-supported areas for manual therapy. For many people with mechanical neck pain, treatment may include neck or upper back mobilisation, soft tissue treatment, posture and work setup advice, and strengthening exercises for the neck, shoulders and upper back. Dry needling may also help some people with neck-related muscle pain, particularly when there are sensitive trigger points. However, the benefits are usually more about short-term pain relief than a complete long-term solution. What this means for you: If your neck feels stiff, sore or restricted, hands-on treatment may help you move more comfortably. But lasting improvement usually comes from building strength, improving movement habits, managing workload and reducing repeated flare-ups. 2. Low back pain Low back pain is another condition where manual therapy can be helpful, especially when combined with exercise and self-management advice. The key phrase is combined with. Modern guidelines do not recommend passive treatment alone for back pain. Manual therapy may help reduce pain and improve movement, but it should usually be part of a broader plan that helps you return to walking, lifting, sport, work and daily life. What this means for you: If your back is painful or locked up, hands-on treatment may help calm things down. But the long-term goal is to rebuild confidence, strength and normal movement, not to keep “putting your back back in”. 3. Ankle sprains and ankle stiffness After an ankle sprain, many people focus only on rest, ice and waiting for the pain to settle. But ankle sprains can leave behind stiffness, poor balance, reduced calf strength and a higher risk of re-injury. Manual therapy can be useful when the ankle does not bend properly, feels stiff, or remains swollen and restricted. Hands-on techniques may help improve ankle movement and make it easier to walk, squat, run and return to sport. What this means for you: Manual therapy may help restore ankle movement, but return to sport also needs balance training, calf strength, hopping, landing drills and sport-specific rehab. 4. Hip osteoarthritis and hip stiffness Manual therapy can be helpful for some people with hip osteoarthritis or hip stiffness. Treatment may include hip joint mobilisation, assisted movement, soft tissue treatment, strengthening and advice around walking, exercise and activity modification. The aim is not to “reverse arthritis”. The aim is to reduce pain, improve movement and help you keep doing the things that matter. What this means for you: If your hip feels stiff, sore or restricted, manual therapy may help you move more freely. But the long-term foundation is strength, mobility, walking tolerance and staying active in a sustainable way. 5. Frozen shoulder Frozen shoulder can be frustrating because it often progresses slowly and can be very painful, especially in the early stages. Manual therapy may help, but timing matters. In the highly painful stage, aggressive stretching or forceful treatment can make symptoms worse. Later, when pain settles but stiffness remains, more progressive mobilisation and stretching may be useful. What this means for you: With frozen shoulder, more force is not always better. Treatment should match the stage of the condition and how irritable your shoulder is. 6. Tennis elbow Tennis elbow, also known as lateral elbow tendinopathy, is one of the areas where dry needling has more promising evidence. Dry needling may help reduce pain and improve grip strength in some people. However, the long-term plan should still include progressive strengthening, tendon loading and changes to the activities that keep irritating the elbow. What this means for you: Dry needling may help reduce pain enough for you to load the elbow better. But strengthening is usually what creates the longer-term change. 7. Shoulder pain and rotator cuff problems For rotator cuff-related shoulder pain, exercise is usually the main treatment. Manual therapy may help reduce pain and improve movement in the short term. But if the shoulder is weak, overloaded or sensitive, hands-on treatment alone is unlikely to be enough. Good shoulder rehab usually involves progressive strengthening, restoring range of motion, improving confidence with reaching and lifting, and gradually returning to sport or gym training. What this means for you: Manual therapy may help the shoulder feel better. Strengthening helps the shoulder cope better. When hands-on treatment is less likely to be the full answer Manual therapy and dry needling may be less useful as the main treatment when pain is mostly driven by:
In these cases, hands-on treatment may still help symptoms, but it needs to be part of a bigger plan. So, should you have manual therapy or dry needling? The answer depends on your condition, your goals, your pain level, your irritability and what we find during your assessment. You may benefit from manual therapy or dry needling if it helps you:
But if a treatment only makes you feel better for a day and nothing changes after that, it is probably not enough. Your treatment options and informed consent At Acland Street Physiotherapy, we do not believe in doing treatment to you without explaining why. After your assessment, we will discuss the treatment options that may suit your condition. This may include manual therapy, dry needling, exercise rehabilitation, education, taping, load management, referral for imaging or medical review, or a combination of these. We will explain:
You can then choose what you are comfortable with. This is especially important with treatments like dry needling, spinal manipulation or more direct hands-on techniques. Some people love these options. Others prefer a more exercise-based approach. Both preferences are valid. Good physiotherapy should involve informed consent, shared decision-making and a plan that makes sense to you. Our approach at Acland Street Physiotherapy At Acland Street Physiotherapy, we use manual therapy and dry needling when they are clinically appropriate. But we do not want you relying on passive treatment forever. Our aim is to help you understand what is going on, reduce pain, restore movement, rebuild strength and get back to the things you care about. The best physiotherapy does not just ask, “What treatment can we do today?” It asks: What does your body need so you can move better, feel stronger and rely on treatment less over time? Key references
Have you ever been to a physiotherapist, osteopath, chiropractor, myotherapist, or other health professional and felt like you were assessed for the whole session, but barely treated?
You walked in with pain, stiffness, or an injury hoping for help. Instead, you spent most of the appointment answering questions, doing movement tests, being measured, and listening to long explanations. Assessment is important. Clinical reasoning matters. Understanding the cause of pain matters. But when assessment takes over the entire session and treatment is left until the final few minutes, many patients leave feeling disappointed. They may understand their condition slightly better, but they still feel sore, restricted, uncertain, and unsure whether the appointment actually helped. And often, they never return. Why Over-Assessment Can Be a Problem In physiotherapy, assessment helps identify what may be contributing to pain or injury. It allows the clinician to understand your symptoms, goals, movement, strength, mobility, and functional limitations. However, a good physiotherapy session should not feel like an exam with no solution. Patients usually want three things from their first appointment:
When patients leave without meaningful treatment, pain relief, improved movement, or a clear management plan, they may lose confidence in the process. What Patients Really Want From Their First Physiotherapy Session Most patients do not expect to be “fixed” in one session. But they do want to feel that something useful has happened. That might include:
A good first physiotherapy consultation should provide both clarity and action. Assessment Matters, But Treatment Matters Too At Acland Street Physiotherapy in St Kilda, we believe assessment should guide treatment, not replace it. The first session should be focused enough to understand the problem, but practical enough to help the patient feel better informed, more confident, and ideally physically improved by the end of the appointment. This may include a combination of:
The right approach depends on the person, the injury, the stage of recovery, and the patient’s goals. The Importance of a “Quick Win” In private practice physiotherapy, a “quick win” can be powerful. This does not mean making unrealistic promises or rushing the assessment. It means helping the patient experience progress early. For example, a patient with back pain may leave moving more freely. A runner with knee pain may understand how to modify training safely. Someone with neck pain may feel less restricted after treatment and know what to do at home. Small improvements can build trust. They show the patient that their problem is understood and that there is a practical pathway forward. Our Approach at Acland Street Physiotherapy At Acland Street Physiotherapy, our goal is to combine careful assessment with practical treatment. We want patients to leave their first session with:
We believe physiotherapy should be clear, practical, and patient-centred. Because patients do not just want to be assessed. They want to be helped. Looking for Physiotherapy in St Kilda? If you are looking for a physiotherapist in St Kilda, Acland Street Physiotherapy can help with back pain, neck pain, sports injuries, running injuries, shoulder pain, knee pain, post-operative rehabilitation, and general musculoskeletal concerns. Our focus is simple: understand the problem, provide practical treatment, and help you move forward with confidence. |
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