Upwell Health Collective - Physio & Pilates Camberwell

Upwell Health Collective - Physio & Pilates Camberwell Upwell is a 7 x AWARD WINNING allied health centre in Camberwell - shaping the future of Physio | Podiatry | Exercise Physiology | Pilates

Upwell Health Collective is a multi award winning collaborative and holistic centre for complex movement, musculoskeletal & sports injury conditions in Camberwell.We are one of the first multi-disciplinary healthcare services in Australia to combine a fully-integrated model of care (including Physiotherapy, Pilates, Podiatry, Exercise Physiology & more in Camberwell), industry-leading technology a

nd a gold award winning, inspiring modern interior design.At Upwell Health Collective, your award winning health practitioner(s) will work with you to develop a detailed treatment pathway with clear goals / objectives and outcomes.Upwell Health Collective is the trusted healthcare provider of some of Australia’s most elite athletes & personalities including Mick Malthouse, Jonathan Brown, Chrissie Swan, Katie Brennan, Chloe Molloy & Kylie Brown.

🔹ANTERIOR KNEE PAIN🔹That nagging ache at the FRONT of your knee… the one that bites on the stairs, grumbles after a long...
17/06/2026

🔹ANTERIOR KNEE PAIN🔹

That nagging ache at the FRONT of your knee… the one that bites on the stairs, grumbles after a long movie, or fires up halfway through a run… it has a name….

Anterior knee pain…..

…..& it’s WAY more common than you’d think.

Here’s the bit that surprises people… roughly 1 in 4 adolescents are dealing with it right now, runners cop it the hardest, & the old “ahh you’ll grow out of it” myth just doesn’t hold up.

More than 30% of teens are still sore two years on if it’s left to fester.

But here’s the good news we love banging on about…

….the front of the knee is basically a postcode shared by 6 totally different stories:

- Patellar tendinopathy
- patellofemoral pain
- the cheeky little fat pad everyone misses
- OA
- Osgood-Schlatter &;
- a couple of must-not-miss extras.

And where it hurts is the biggest clue to which one is grumbling…

So why does this matter so much?

Because the plan for a grumpy fat pad is COMPLETELY different to the plan for a loaded tendon.

Get the diagnosis right & honestly the rehab almost writes itself.

Get it wrong & you can spend months doing the wrong homework.

The headline most people get backwards:

- it’s not rest.
- It’s not a brace forever.
- It’s not some passive fix done TO you.

- It’s smart, progressive loading guided by someone who actually gets your knee… & 86% full recovery is commonly reported when it’s done right 💪

Swipe through, find your “tell,” & if the front of your knee has been talking to you… come let us listen to it properly 🙏

❤️ Team Upwell

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A gift to Upwell:Sketch: editorial style - the anatomy of the knee… beautiful 👌——- physiotherapy
16/06/2026

A gift to Upwell:

Sketch: editorial style - the anatomy of the knee… beautiful 👌

——-

physiotherapy

📍 This carousel rolls its ankle on slide 1 & rehabs itself back to 0.0° from after the cheat sheet to slide 10. Steady n...
10/06/2026

📍 This carousel rolls its ankle on slide 1 & rehabs itself back to 0.0° from after the cheat sheet to slide 10. Steady now. 🫡

🔹Sprained Ankle Treatment Series🔹

“Walk it off.” 🙄

The most under-treated injury in sport just copped a 10-slide takedown by Team …

Up to 40% of ankle sprains become chronic ankle instability... an ankle that gives way, re-sprains & can’t be trusted for years. And the single biggest risk factor for spraining an ankle? Having sprained it before.

Inside this one:
🦶 Honest timelines for Grades 1, 2 & 3
🦶 PEACE & LOVE (yes, RICE is officially retired)
🦶 Why it keeps rolling... & the exit door
🦶 The 5 tests that say you’re actually ready for sport

Slide 2 is the cheat sheet. SAVE IT FOR GAME DAY!

And if your ankle’s been “dodgy” since 2019? It’s not too late. Just unfinished.

Our podiatrists live & breathe feet & ankles... honest grading, bracing & footwear that protect while you heal, strength, power & balance work that breaks the re-sprain cycle & re-establishing the nervous system mapping / proprioception & confidence/belief to move at your best. That’s our Whole Person Care™.

Almost 20 years‼️That’s how long it’s been since the last major update to resistance training guidelines.In that time, s...
09/06/2026

Almost 20 years‼️

That’s how long it’s been since the last major update to resistance training guidelines.

In that time, smartphones arrived. Netflix killed Blockbuster. AI started writing emails 🤖.

And strength science kept moving.

Now the ACSM has released its first major resistance training update since 2009, drawing on 137 systematic reviews and more than 30,000 participants.

The surprising part?

The science didn’t become more complicated.

It became simpler.

🏋️ The biggest gap isn’t between Program A and Program B.

It’s between doing something and doing nothing.

🏋️ Muscle can grow across a much wider range of reps than we once thought.

🏋️ Power matters more than most people realise.

🏋️ You don’t need a gym.

🏋️ You don’t need the perfect split.

🏋️ You don’t need to “confuse your muscles.”

You do need consistency.

At Upwell, we often describe strength training as one of the closest things healthcare has to a miracle drug.

Not because it fixes everything.

But because it influences almost everything.

Strength.

Balance.

Bone health.

Physical function.

Blood sugar regulation.

Healthy ageing.

Independence.

The ability to do ADLs.

Get off the floor.

Climb stairs.

Lift your grandkids.

These aren’t gym goals.

They’re life goals.

If there’s one takeaway from the new evidence, it’s this:

Stop waiting for the perfect program.

Start where you are.

Use what you have.

Keep showing up.

Because the best strength training program isn’t the most advanced one.

It’s the one you’ll still be doing a year from now.

💪 Team Upwell ❤️
—

Share this post with someone who keeps waiting until Monday.

07/06/2026

❓Q&A with our legendary Izzy!

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👣 Plantar Fasciitis & Heel Pain Series 👣👉 ‘The Driver’ & ‘The Fix’That sharp first step in the morning?The one where you...
07/06/2026

👣 Plantar Fasciitis & Heel Pain Series 👣
👉 ‘The Driver’ & ‘The Fix’

That sharp first step in the morning?
The one where your heel says, “absolutely not today”?

That’s often plantar fasciitis — and while it can feel like it has appeared out of nowhere, it usually has a story:

- A bit too much load.
- Not enough recovery.
- Long shifts on hard floors.
- Training load spikes.
- Worn-out shoes.
- Tight calves.
- Poor sleep.
- Stress.

A foot that has simply been asked to do more than it can currently handle = load > tissue tolerance.

We’re Jim & Harry, podiatrists at Upwell, and this is the part we really want people to understand:

Plantar fasciitis is not usually a “broken heel” problem.
It is a load + capacity problem.

The fix is rarely one magic stretch, one shoe, one injection, or one gadget.

It is usually a smarter plan:

- Build strength.
- Calm the flare.
- Modify the load.
- Improve footwear.
- Mobilise the ankle.
- Support recovery.

And if it is dragging on, get proper help before it steals months from your life.

Heel pain is common.

Living with it for months is not something you just have to accept.

If your first few steps each morning are brutal, come and see us.

— Jim & Harry
Podiatrists at Upwell Health Collective

Whole Person [Athlete] Care™️ by ❤️🥅⚽️
30/05/2026

Whole Person [Athlete] Care™️ by ❤️
🥅⚽️

👇THIS IS OUR LAST👇🔹ACL | ABOVE THE CEILING | CAROUSEL POST🔹🔹TOPIC: ACL & LIFE LOAD🔹This is the bit of ACL rehab that too...
23/05/2026

👇THIS IS OUR LAST👇
🔹ACL | ABOVE THE CEILING | CAROUSEL POST🔹
🔹TOPIC: ACL & LIFE LOAD🔹

This is the bit of ACL rehab that too often gets ignored.

We write a beautiful rehab plan:

- Squats.
- Hops.
- Strength.
- Running.
- Change of direction.
- Return to sport progressions.

Lovely. 💅

But then the athlete walks out of the clinic and into an actual life:

- Poor sleep.
- Work stress.
- Study load.
- School pressure.
- Family stuff.
- Travel.
- Illness.
- Periods.
- Low energy.
- Big training weeks.
- Emotional load.
- Real-world chaos.

And here’s the thing:

The knee does not know the difference between “rehab load” and “life load”. 🥴

It just knows total load.

So the perfect session on the wrong week can become the wrong session.

Not because the athlete is soft.

Not because they are unmotivated.

Not because they need to “push harder”.

But because their recovery bandwidth has already been spent. Their backpack is full of bricks already.

That is why ACL rehab cannot just be a timeline.

It has to be a conversation between the plan and the person:

- Some weeks we push.
- Some weeks we hold.
- Some weeks we reduce volume but keep intensity.
- Some weeks the win is not adding more, but preventing the athlete from tipping over the edge.

That is not being cautious.

That is being precise.

At Upwell, we care deeply about the numbers — strength, power, hops, force plates, dynamometry, running loads, testing.

Data-driven rehab matters…

But data without context is just vibes wearing a lab coat.

The best ACL rehab asks:

- What is the rehab dose?
- What is the sport dose?
- What is the life dose?
- What is the recovery capacity?

Then we match the load to the human in front of us.

Because adaptation does not happen in a vacuum.

It happens inside a life.

Zoom out before you turn up the load.

Save this if you are rehabbing an ACL, coaching an athlete, or trying to understand why progress is not always about doing more.

Last week one of my amazing [& busy patients] sat down & said “Matt, I don’t understand why I’m exhausted.”I drew 12 lit...
20/05/2026

Last week one of my amazing [& busy patients] sat down & said “Matt, I don’t understand why I’m exhausted.”

I drew 12 little spoons on the back of her treatment plan & asked her to walk me through her Tuesday. By midday she’d burned 14 spoons.

That *”ohhhh”* moment is why I love The Spoon Theory of Energy!

This isn’t a tool reserved for only when you’re unwell.

It’s a prioritisation framework [Miserandino, 2003] that’s quietly become one of my favourite conversations to have in clinic — with athletes, burnt-out execs, Year 12 students, new mums/dads, & anyone who just feels…… off.

The premise → u wake up with 12 spoons.

That’s ur energy budget:

- Brushing teeth = 1 spoon.
- Shower = 2.
- Big shop, 6am gym, back-to-back specialist appt = 4 spoons each, for example.

U don’t get more spoons by wishing. U get more value by spending them better.

The research [Drossman, 2016] tells us energy regulation sits at the intersection of nervous system load, sleep, social demand, physical & cognitive output.

Run a deficit too long & the body borrows from places it shouldn’t……

How I use this in clinic for those needing help with energy management/overwhelm/burnout/over-training etc:

1/ Map ur day — every activity, every spoon
2/ Spot the silent spoon-thieves [hello doom-scrolling]
3/ Schedule the replenishers — nature, sleep, real food, ppl who fill your cup
4/ Get ruthless about non-negotiables

Recent patients……
→ Exec realised her “quick coffee catch-ups” were 3 spoons × 4/wk. No wonder Fridays felt brutal.
→ Dad post-knee-reco stalling. Wasn’t the rehab, it was 11 spoons of work before he loaded a single rep.
→ Young athlete burning out. Didn’t change his program at all. Rebuilt his recovery ledger.

If u’re reading this thinking ”yep that’s me”, u’re not broken. U’re not lazy. U’re spending more spoons than u’re earning.

👇POLL: Who needs some spoon therapy? 👇

SAVE this.
SEND it to a 🥱 pal.
STICK it in your saved images & try it out for a week.

….& if u need help mapping it……. that’s literally part of our job.

⚡Ur Wellness BFFs r here when u need us. ⚡

Matt & Team Upwell. 💙

—-

🔹ACL SERIES | ABOVE THE CEILING🔹🔹05 TRUST DEEP DIVE🔹ACL rehab does not finish when the knee looks strong.It finishes whe...
19/05/2026

🔹ACL SERIES | ABOVE THE CEILING🔹
🔹05 TRUST DEEP DIVE🔹

ACL rehab does not finish when the knee looks strong.

It finishes when the athlete can trust it again.

Not the kind of trust you talk yourself into.

The kind that is earned through repeated proof:

- load
- speed
- fatigue
- cutting
- mistakes
- uncertainty
- contact threat
- decision-making
- sport chaos

Because a knee can test well and still feel unsafe.

And fear is not weakness.

It is the body asking for more evidence.

That is why return to sport should never be reduced to one hop test, one strength score, or one “you’re cleared” moment.

Real trust is built when the athlete can feel:

- “I have been here before.”
- “My knee has handled this.”
- “My body knows what to do.”
- “I can play without braking the whole system.”

Confidence follows proof.

Not the other way around.

Trust is not a mindset.
Trust is a clinical outcome.

Save this if you are coming back from ACL injury, supporting someone through rehab, or rethinking what “ready” really means.

❤️ Matt & Team Upwell

—-

Address

1-5/436 Burke Road
Camberwell, VIC
3124

Opening Hours

Monday 9am - 7pm
Tuesday 7am - 7pm
Wednesday 7:30am - 7pm
Thursday 7am - 7pm
Friday 7am - 6pm

Telephone

+61388499096

Website

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