Mar ’24 news: It’s All in the Knees

Close up of lady waist down running towards camera in running clothes, with digital yellow highlight over left leg knee joint

Mar ’24 news: It’s All in the Knees

How can it be that we’re nearly at the end of the first term of the year already?! 

This month’s newsletter takes a look at Illiotibial Band Syndrome, the relationship between strength and flexibility, and a recap on the changes to class times for the upcoming Easter long weekend. We also touch on our Osteoarthritis workshop that happened earlier this month, and share a link to the recording for those who may have missed it but wanted to hear about our program for managing the painful and debilitating symptoms of Osteoarthritis. Enjoy!

Missed our Osteoarthritis Workshop?

Never fear, we recorded the whole session and made it available for your viewing pleasure. Watch the workshop now.

Thanks to all those who attended, and as always, if you’re experiencing any pain or discomfort, please reach out to our team for an appointment.

Phone (02) 9438 1782 or email

Easter Long Weekend Class Changes

For those enrolled in our Term One Group Classes please take note of the replacement class dates for the Easter Long Weekend Public Holidays as our clinic will be closed over Easter,

The Term One Easter long weekend replacement dates are as follows:

  • Good Friday Classes have been moved to Friday, 12th April,
  • Easter Saturday Classes have been moved to Saturday, 13th April,
  • Easter Monday Classes have been moved to Monday, 8th April.

If you haven’t tried one of our classes before, visit this page for more information. Whatever your level of ability, you can find a class to suit you. And if you haven’t booked in for TERM TWO classes yet, then contact us on (02) 9438 1782 or email to secure your spot!

Blog: Illiotibial Band Syndrome

Illio-what? If you’ve injured your iliotibial before, you’ll know exactly what we’re talking about… and if you haven’t and don’t know what we’re talking about, perhaps you’ve heard of this body part referred to by its more commonly known acronym ITB?

Essentially, Iliotibial Band Syndrome (ITBS) is a common cause of knee pain laterally, especially as a result of repeated knee flexion and extension – cyclists and runners, we’re looking at you.

While the ITB runs down the outside of the thigh, ITBS can cause sufferers to think they have something wrong with their knees. But often the source of the pain is not the same as the site of the pain. If you are suffering from knee pain, this may be caused by problems with your iliotibial band.

Our latest blog has everything you need to know about this condition.

And if you suspect that you’re suffering from ITBS, or are suffering from any kind of discomfort or injury at all, call us for an appointment on (02) 9438 1782.

The Education Quarter

The Symbiotic Relationship Between Strength and Flexibility: 

Ballerina on one leg, with from arm extended.Strength and flexibility – they’re two sides of the same coin. But the interplay between the two is often misunderstood. And even when you know it all, getting everything in balance can be tricky. If you’d like help with a muscle that’s too tight or too weak or both give us a call. The physiotherapists at St Leonards Physiotherapy have seen it all and are here to help.

Dispelling Misconceptions:

First things first, let’s dispel some myths. A prevailing misconception suggests that strength and flexibility exist on opposite ends of the fitness spectrum, with an assumption that one must sacrifice one for the other. In reality, they are not mutually exclusive but intricately connected elements contributing to functional movement and injury prevention. If you’ve seen ballet dancers holding impossibly high arabesques (the one where they hold their leg up in the air) for an impossibly long time – you’ve already seen the proof that strength and flexibility can go together. 

Symbiotic Relationship:

Strength and flexibility are symbiotic, with each enhancing the other’s efficacy. When muscles are strong, they provide better support for joints, reducing the risk of injury during movements that demand flexibility.  (As muscles contract, they generate tension on tendons, which attach to bones, stabilising joints). Conversely, improved flexibility allows muscles and joints to move through a greater range, enhancing overall mobility, promoting efficiency, and reducing the likelihood of muscle imbalances or strains.

At the anatomical level, muscles and connective tissues play key roles in defining both strength and flexibility. Muscles, composed of fibres capable of contraction, generate force to produce movement and stabilise joints. Concurrently, connective tissues, including tendons and ligaments, contribute to joint stability and determine the range of motion.

Crafting a Balanced Fitness Regimen:

Optimal fitness involves a balanced integration of strength and flexibility training. Incorporating resistance exercises to build strength and targeted stretches to enhance flexibility ensures a comprehensive approach. Exercises that engage multiple muscle groups simultaneously, such as compound movements, promote functional strength and flexibility across various planes of motion. Sometimes it’s a matter of stretching and strengthening the same muscle in the same sequence of movements. Sometimes it’s just about bearing the need to get stronger and more flexible in mind. Know that the physiotherapists at St Leonards Phsiotherapy are here to help you develop a routine that gives you both.

One exemplary exercise that effectively promotes both strength and flexibility is the Yoga Pose “Warrior II” or “Virabhadrasana II”. This pose is a dynamic combination of strength-building and stretching elements, making it an ideal illustration of the symbiotic relationship between these two fitness components.

Warrior II Pose:

  • Stand with feet wide apart, with one foot facing forward and the other turned perpendicular.
  • Bend the front knee, ensuring it aligns with the ankle, while keeping the back leg straight and strong.
  • Engage the quadriceps and gluteal muscles to stabilise the lower body.
  • The arms are extended parallel to the floor, with shoulders relaxed and palms facing down.

This stance demands isometric contraction in the legs, strengthening the quadriceps, hamstrings, and glutes while the wide stance and rotation of the hips facilitate a deep stretch in the inner thighs and groin.

  • The arms extend in opposite directions, encouraging a stretch across the chest and shoulders.
  • The extended reach of the arms and the open chest promote flexibility in the shoulders and upper back.
  • The pose encourages a gentle stretch in the hip flexors of the back leg.

Additional Tips:

      1. Maintain a strong core engagement to stabilise the spine and enhance balance.
      2. Ensure the front knee is directly over the ankle to protect the knee joint.
      3. Relax the shoulders, keeping them away from the ears to prevent tension.


The symbiotic relationship between strength and flexibility is a cornerstone of physical well-being. Integrating strength and flexibility training not only fosters enhanced performance but also mitigates the risk of injuries. Balanced training is particularly relevant if you’ve encountered injuries big or small or are already starting to feel unbalanced. The physiotherapists at St Leonards Physiotherapy are here to help. We can help get you mobile and develop a training regime that brings you into balance.  Give us a call on (02) 9438 1782.

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