Whether you’re training for a local Bendigo fun run, playing weekend footy, or simply keeping active through daily life, injuries can happen when you least expect them. At Ace Allied Health, our physiotherapists regularly see a wide range of sports and lifestyle-related conditions across Bendigo, Kangaroo Flat, Maiden Gully, Maryborough, and Castlemaine.
Understanding the most common injuries, their causes, how to spot the signs, and how physiotherapy in Bendigo may help is the first step toward recovery and prevention. Here’s a look at some of the injuries we treat most often, along with practical tips that may help you stay healthy and moving well.
This article explores the most common injuries physiotherapists tend to see and how physiotherapy may assist in managing and preventing them. For personalised advice, contact our team at Ace Allied Health today.
Ace Allied Health is Just Ace
Our team at Ace Allied Health works with all types of injuries, from sports injuries to lifestyle injuries. As your local physio, we ensure we bring our knowledge and experience to Bendigo and Central Victoria through physiotherapy, sports physiotherapy, exercise physiology, dietetics, and more, making us the premier location for issues such as:
1. Lower Back Pain
What it is:
Lower back pain has the potential to affect anyone, from office workers to tradies. It may arise from muscle strain, poor posture, or conditions like disc irritation.
Common causes:
- Prolonged sitting or standing
- Lifting or twisting awkwardly
- Weak core muscles
- Poor ergonomics
Signs and symptoms:
Dull ache, stiffness, or sharp pain in the lower back that may radiate to the hips or legs.
How physiotherapy may help:
Treatment options may include joint mobilisation, soft tissue therapy, posture correction, and strengthening exercises that aim to support spinal stability.
Prevention tips:
Keep your core strong, adjust your workspace ergonomics, and take regular movement breaks throughout the day.
2. Neck Pain
What it is:
Neck pain often stems from muscle tension, joint stiffness, or whiplash-type injuries.
Common causes:
- Long hours at a computer or looking down at phones
- Poor posture or sleeping positions
- Sudden movement or trauma
Signs and symptoms:
Pain or tightness in the neck and shoulders, headaches, or restricted neck and shoulder movement.
How physiotherapy may help:
Physiotherapists often use gentle manual techniques, stretching, and strengthening in an effort to improve movement and reduce discomfort.
Prevention tips:
Maintain good posture, adjust your monitor height, and perform gentle neck stretches during long workdays.
3. Ankle Sprains
What it is:
Ankle sprains often occur when ligaments are overstretched or torn, usually from twisting the ankle.
Common causes:
- Uneven surfaces
- Sports involving quick direction changes
- Poor footwear support
Signs and symptoms:
Swelling, bruising, and pain when walking or bearing weight.
How physiotherapy may help:
Treatment focuses on aiming to reduce swelling, restoring your range of motion, and strengthening the muscles around the ankle in an effort to prevent reinjury.
Prevention tips:
Warm up before activity, wear supportive footwear, and work on balance and stability exercises.
4. ACL (Anterior Cruciate Ligament) Injury
What it is:
A common knee injury, particularly in sports like netball, football, and soccer, that involves a partial or complete tear of the ACL.
Common causes:
- Sudden stops, pivots, or changes in direction
- Landing awkwardly from a jump
Signs and symptoms:
A ‘pop’ sound at the time of injury, swelling, and knee instability.
How physiotherapy may help:
Physio aims to assist with strengthening the surrounding muscles, restoring joint control, and guiding pre- and post-surgical rehabilitation if required.
Prevention tips:
Incorporate balance, agility, and strength exercises that improve knee control during sport.
5. Shoulder Injuries (Rotator Cuff Strain or Tendinitis)
What it is:
The shoulder’s rotator cuff muscles and tendons are prone to overuse or strain injuries.
Common causes:
- Repetitive overhead movement (e.g., swimming, painting, throwing sports)
- Poor posture or shoulder mechanics
Signs and symptoms:
Pain when lifting the arm, weakness, and restricted range of motion.
How physiotherapy may help:
Rehabilitation focuses on restoring strength and coordination of the shoulder muscles and aiming to improve posture in an effort to reduce strain.
Prevention tips:
Warm up before exercise, strengthen shoulder stabilisers, and avoid repetitive overhead movements without adequate rest.
6. Tennis Elbow (Lateral Epicondylitis)
What it is:
An overuse injury affecting the tendons on the outside of the elbow.
Common causes:
- Repetitive wrist or forearm motions
- Sports like tennis or golf
- Manual work involving gripping tools
Signs and symptoms:
Pain and tenderness on the outer elbow, especially when lifting or gripping objects.
How physiotherapy may help:
Treatment may involve soft tissue release, eccentric strengthening exercises, and load management strategies.
Prevention tips:
Avoid repetitive strain by taking regular breaks, using proper lifting techniques, and maintaining forearm flexibility.
7. Hip and Gluteal Tendinopathy
What it is:
Overuse or strain of the tendons around the hip and buttock area.
Common causes:
- Repetitive leg movements
- Weak hip stabilisers
- Poor running or walking mechanics
Signs and symptoms:
Pain on the outside of the hip, often worsened by lying on the affected side or climbing stairs.
How physiotherapy may help:
Physiotherapists can design an exercise program to improve hip strength and control while addressing movement patterns.
Prevention tips:
Strengthen your glutes and core, avoid sitting with crossed legs, and manage training loads carefully.
Early Care May Make All the Difference
When it comes to injuries, timing matters. Many people wait for pain to fade on its own, but minor issues may become harder to manage if left untreated. Early physiotherapy care aims to provide clarity about what’s happening in your body, may help manage pain, and potentially prevent movement patterns that lead to further strain.
Seeking help early often allows for a clearer diagnosis, a targeted plan to restore movement and strength, and a lower risk of long-term stiffness or weakness. Even if your symptoms seem minor, a quick consultation may offer reassurance and practical steps to support recovery before the problem becomes persistent.
Our team at Ace Allied Health works with all types of injuries, from sports injuries to lifestyle injuries. As your local physio, we ensure we bring our knowledge and experience to Bendigo and Central Victoria
Jump Into Our Kangaroo Flat Clinic
From common AFL and netball injuries to neck pain from working long days at a desk, we want to help you feel your best. At Ace Allied Health, we work with fitness enthusiasts, office workers, parents, students, and retirees alike in an effort to help you achieve the best outcomes. Whether you visit us in Kangaroo Flat, Castlemaine, or Maryborough, you’ll receive dedicated care from our knowledgeable team. Book your appointment today!
