<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Monaro Physiotherapy]]></title><description><![CDATA[We're a physiotherapy clinic that focuses on the root cause of your problem so you can get back to doing more of what you love.]]></description><link>https://www.monarophysio.com.au/home</link><generator>RSS for Node</generator><lastBuildDate>Mon, 08 Jun 2026 09:54:44 GMT</lastBuildDate><atom:link href="https://www.monarophysio.com.au/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[How Strength Training Helps With Osteoporosis and Bone Health]]></title><description><![CDATA[Strength training is one of the most effective ways to protect and rebuild bone health. Bone responds to load. When we lift weights or use resistance, we are applying stress. This signals our body to build stronger, denser bones. This means that strength training can help increase your bone mineral density, improve muscle strength and enhance balance and reduce falls risk. When done correctly it’s safe for most people with osteoporosis. Not all exercise stresses the bones the same. The most...]]></description><link>https://www.monarophysio.com.au/post/how-strength-training-helps-with-osteoporosis-and-bone-health</link><guid isPermaLink="false">69fbb4ff99e4923e7ff5b122</guid><pubDate>Wed, 06 May 2026 21:40:32 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_9894505f178241fcbe66c08d26b2e92a~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Movement as Medicine: The Evidence‑Backed Benefits of Exercise During Cancer Treatment]]></title><description><![CDATA[A cancer diagnosis changes life in an instant. Treatment can feel overwhelming, unpredictable, and exhausting — physically and emotionally. In the middle of all this, exercise can seem daunting, and many people wonder whether it’s safe or whether rest is the only option. The truth is that the right kind of exercise can support your body, your energy, and your sense of control throughout the cancer journey. The Clinical Oncology Society of Australia (COSA) recommends that exercise be embedded...]]></description><link>https://www.monarophysio.com.au/post/movement-as-medicine-the-evidence-backed-benefits-of-exercise-during-cancer-treatment</link><guid isPermaLink="false">69ef164b15d16921748c43ee</guid><category><![CDATA[Pilates and Exercise]]></category><pubDate>Mon, 27 Apr 2026 07:57:34 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_16d974f546994f0e92228a5106951080~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[No one is Lazy — Just Conditioned: How Upstream Forces Shape Our Health and Exercise]]></title><description><![CDATA[If you’ve ever told yourself you’re “lazy,” “undisciplined,” or “just not an exercise person,” you’re not alone. In fact, most people who walk through our doors at Monaro Physio carry some version of that story. And almost every time, it’s not the truth. What looks like a personal flaw is usually the downstream effect of something much bigger — the social, cultural, and environmental conditions we grow up in. These are what we call the upstream determinants of health , and they shape our...]]></description><link>https://www.monarophysio.com.au/post/you-re-not-lazy-you-re-conditioned-how-upstream-forces-shape-our-health-and-exercise</link><guid isPermaLink="false">6982b4f8aa13a366d93e5dc9</guid><category><![CDATA[Pilates and Exercise]]></category><category><![CDATA[Motivation and Mindset]]></category><pubDate>Wed, 04 Feb 2026 02:57:35 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_d60fa966b1ea42d3b9f121edc863835a~mv2.jpeg/v1/fit/w_828,h_997,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Welcoming 2026: A Year for Real Change]]></title><description><![CDATA[As we step into 2026, the world is buzzing with resolutions, promises, and plans for reinvention. But instead of adding another item to your “should do” list, I want to share something that can genuinely shift the way you grow this year — something grounded in neuroscience and completely within your control. You’re about to understand why some people seem to evolve effortlessly while others feel stuck, even when they’re trying their best. And more importantly, how you can create the kind of...]]></description><link>https://www.monarophysio.com.au/post/welcoming-2026-a-year-for-real-change</link><guid isPermaLink="false">6965bfadcca849701e934894</guid><category><![CDATA[Motivation and Mindset]]></category><pubDate>Tue, 13 Jan 2026 03:50:06 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_218a0b750e9e4329a690ee30c839806b~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Strength &#38; Balance: Why It Matters More Than You Think]]></title><description><![CDATA[Living and working in the Snowy Mountains, I see every day how important it is to stay strong and steady on your feet. Whether you’re walking the trails around Cooma, or just keeping up with day‑to‑day life, good balance and leg strength make a huge difference. They’re also two of the most effective tools we have for preventing falls — something that becomes increasingly important as we get older. Why Falls Matter Falls are far more common than most people realise. In Australia, at least...]]></description><link>https://www.monarophysio.com.au/post/strength-balance-why-it-matters-more-than-you-think</link><guid isPermaLink="false">696475daf5f677155672bff2</guid><category><![CDATA[Pilates and Exercise]]></category><pubDate>Mon, 12 Jan 2026 04:20:26 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_3be85d50ec3544aab472b33c987c4964~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[When Progress Stalls: Rethinking Your Rehabilitation Approach]]></title><description><![CDATA[A blog about using updated approaches in physio. ]]></description><link>https://www.monarophysio.com.au/post/why-you-might-be-stuck-and-how-we-can-get-you-moving-again</link><guid isPermaLink="false">68bde9ce02f8f0cc75db69b9</guid><category><![CDATA[Pilates and Exercise]]></category><pubDate>Sun, 07 Sep 2025 20:27:40 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_cb2d202b3d1d433b9b8e4cece2c5db68~mv2.jpg/v1/fit/w_1000,h_900,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Exercise Physiology in Cooma: The Missing Link in Rehab]]></title><description><![CDATA[Cooma is known as the gateway to the Snowy Mountains, but it’s also a place where health and wellbeing are becoming a bigger part of everyday life. One of the most exciting changes we’re seeing is the role of exercise physiology. It’s not just about getting people out of pain — it’s about helping them build strength and confidence so they can keep doing the things they love. What is Exercise Physiology? Exercise physiology is simply using the right kind of exercise, tailored to each person,...]]></description><link>https://www.monarophysio.com.au/post/stronger-together-how-physio-and-exercise-physiology-power-wellness-in-cooma</link><guid isPermaLink="false">6893ba1ae1e463f9a1ad02c7</guid><category><![CDATA[Pilates and Exercise]]></category><pubDate>Wed, 06 Aug 2025 20:28:09 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_9894505f178241fcbe66c08d26b2e92a~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Make 2025 work for you]]></title><description><![CDATA[With bringing in 2025 there’s a lot of New Year’s resolutions going around. I’m excited to say that what I’m about to tell you will help...]]></description><link>https://www.monarophysio.com.au/post/make-2025-work-for-you-1</link><guid isPermaLink="false">6771c5c377ffe881a28646e0</guid><pubDate>Sun, 29 Dec 2024 21:57:47 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_2395e756cfac45bb90262f558571abc7~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[How to harness your healing]]></title><description><![CDATA[There's been an explosion of literature and research around our body's healing mechanisms that have given concrete proof to what a lot of cultures have suspected for thousands of years. In fact, a Japanese scientist known by the name Yoshinori Ohsumi was awarded the Nobel Prize in physiology or Medicine for his discoveries of mechanisms for autophagy which has the potential to increase your lifespan, fight inflammation, help you lose weight and build muscle. Lets go into this a bit deeper. So...]]></description><link>https://www.monarophysio.com.au/post/how-to-harness-your-healing</link><guid isPermaLink="false">65b6e09e40efbaa8f17adb11</guid><category><![CDATA[Motivation and Mindset]]></category><category><![CDATA[Physiotherapy Self Treatments]]></category><pubDate>Mon, 29 Jan 2024 01:09:42 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_90ccef547df646fd8c82332057a01811~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[How to Treat an Ankle Sprain]]></title><description><![CDATA[I can provide you with some general guidelines for managing an acute ankle sprain. It's important to note that if you have a severe...]]></description><link>https://www.monarophysio.com.au/post/how-to-treat-an-ankle-sprain</link><guid isPermaLink="false">64b45ef07d3a0cb3a30e15c1</guid><pubDate>Sun, 16 Jul 2023 21:25:10 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_c979ece33ed8490cba6e2130da3ae426~mv2.png/v1/fit/w_739,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Strengthening During and After Pregnancy]]></title><description><![CDATA[I should firstly congratulate you. The process of conception through to bringing a child into this world is such a fascinating process - there are so many things that need to happen to create a healthy newborn. With this in mind, there are a few things your body will go through that you might not have expected. A lot of the changes that happen to your skeleton are reversible if you know what to do. I'll firstly run through a few of the key things to keep in mind whenever you're starting to...]]></description><link>https://www.monarophysio.com.au/post/strengthening-during-and-after-pregnancy</link><guid isPermaLink="false">6435e518c13e4832ce270613</guid><category><![CDATA[Pilates and Exercise]]></category><pubDate>Sat, 27 May 2023 01:18:42 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_1800f68c83944db0b7122950b71d5407~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Three Reasons for Sciatica (and how to treat it)]]></title><description><![CDATA[Experiencing sciatica can feel lousy and frustrating. But don't feel like all hope is lost! There's quite a lot you can do at home to...]]></description><link>https://www.monarophysio.com.au/post/two-reasons-for-sciatica-and-how-to-treat-it</link><guid isPermaLink="false">643f85ec4a859b1c2b83a42b</guid><category><![CDATA[Physiotherapy Self Treatments]]></category><pubDate>Thu, 20 Apr 2023 00:54:11 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_cfdcde705e8d43588b8ce4a6421aefc2~mv2.png/v1/fit/w_858,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[How to Treat Bursitis of the Hip ]]></title><description><![CDATA[A diagnosis of greater trochanteric bursitis is often associated with compression anomalies of the tendons that insert into the hip....]]></description><link>https://www.monarophysio.com.au/post/how-to-treat-bursitis-of-the-hip</link><guid isPermaLink="false">64336bc06180871dcfc25a93</guid><category><![CDATA[Physiotherapy Self Treatments]]></category><category><![CDATA[Pilates and Exercise]]></category><pubDate>Tue, 11 Apr 2023 09:15:22 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/nsplsh_61613068736e3772723934~mv2_d_4032_3024_s_4_2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[So you've had low back pain for over 3 months?]]></title><description><![CDATA[Low back pain can be quite a terrible affliction. There are quite a few things that can go wrong in the low back but on the bright side -...]]></description><link>https://www.monarophysio.com.au/post/so-you-ve-had-low-back-pain-for-over-3-months</link><guid isPermaLink="false">64275bad6614cb31752eefa1</guid><category><![CDATA[Motivation and Mindset]]></category><category><![CDATA[Physiotherapy Self Treatments]]></category><pubDate>Tue, 11 Apr 2023 09:03:56 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/nsplsh_a1829f581e894211b2e9865be4a9cb05~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Is your headache coming from your neck? ]]></title><description><![CDATA[When headaches come from the muscles in the neck, we call it a 'cervicogenic' headache. There's a myriad of causes for headaches -...]]></description><link>https://www.monarophysio.com.au/post/is-your-headache-coming-from-your-neck</link><guid isPermaLink="false">6432001d321277e4fa55f9b4</guid><category><![CDATA[Physiotherapy Self Treatments]]></category><pubDate>Mon, 10 Apr 2023 05:12:15 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_ebf791758f174574942ccbfbd5fe9f99~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[3 Tips to Run Like a Pro ]]></title><description><![CDATA[It’s been a bumper summer in the Snowy Mountains. This time of year, the most common injuries that pop up tend to be running related...]]></description><link>https://www.monarophysio.com.au/post/3-tips-to-run-like-a-pro</link><guid isPermaLink="false">64128080a6968f93ac7e8097</guid><category><![CDATA[Pilates and Exercise]]></category><category><![CDATA[Physiotherapy Self Treatments]]></category><pubDate>Wed, 05 Apr 2023 03:54:43 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/nsplsh_507351676174536d6f6138~mv2_d_6000_4000_s_4_2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[How to treat your Plantar Fasciitis ]]></title><description><![CDATA[Plantar fasciitis can be a downright incapacitating condition. The internet is plagued with quick-fixes which offer short term...]]></description><link>https://www.monarophysio.com.au/post/how-to-treat-your-plantar-fasciitis</link><guid isPermaLink="false">64253daf38f18b64bd083f44</guid><category><![CDATA[Pilates and Exercise]]></category><category><![CDATA[Physiotherapy Self Treatments]]></category><pubDate>Sun, 02 Apr 2023 02:20:21 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_2a8c1093c1a94d8fbd184d9cb9519024~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[How to Effectively Treat Tennis Elbow]]></title><description><![CDATA[Tennis Elbow, (or lateral epicondylalgia) can be a downright incapacitating condition. The internet is plagued with quick-fixes which...]]></description><link>https://www.monarophysio.com.au/post/how-to-effectively-treat-tennis-elbow</link><guid isPermaLink="false">64276757ad339e52635894fa</guid><category><![CDATA[Physiotherapy Self Treatments]]></category><pubDate>Sun, 02 Apr 2023 02:11:47 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/nsplsh_4361635a774d657859646b~mv2_d_4096_2731_s_4_2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[A Guide to Processing Loss]]></title><description><![CDATA[Every day, life blesses us with beauty, sweetness, magic and love. This can come in all shapes and sizes whether it's a loved one, a...]]></description><link>https://www.monarophysio.com.au/post/a-guide-to-processing-loss</link><guid isPermaLink="false">643f9c2687ad40c92b8045e9</guid><pubDate>Wed, 22 Mar 2023 01:57:38 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_b1222dddc2f9479994d923ed8bc0c41c~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item><item><title><![CDATA[Motivation Hacks to Move You]]></title><description><![CDATA[We've just had a dusting of snowfall on the mountains. The cold winter wind can feel harsh on the body but energising to the mind. As...]]></description><link>https://www.monarophysio.com.au/post/motivation-hacks-to-move-you</link><guid isPermaLink="false">64127837df1b6639882b28f9</guid><category><![CDATA[Motivation and Mindset]]></category><pubDate>Tue, 31 May 2022 03:39:19 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/466a7d_773f1abd918a4d24afa1aae4ec4af10f~mv2.png/v1/fit/w_828,h_639,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Hanks</dc:creator></item></channel></rss>