RADcentre

RADcentre Physiotherapy - Strength and Conditioning - Injury Rehabilitation - Athletic Development. Based in Ballarat, servicing across Western Victoria

Struggling to fuel well for breakfast if you’re short on time? Check out these 3 meal prep breaky options from our dieti...
18/06/2026

Struggling to fuel well for breakfast if you’re short on time?

Check out these 3 meal prep breaky options from our dietitian Melissa

Also let us know what your go to breaky options are at the moment ✅

15/06/2026

Your body doesn’t know the difference. 👀

BFR training uses a specialised cuff to restrict blood flow out of the limb — flooding the muscle with metabolic stress and triggering strength and size gains at a fraction of the usual load.

Basically tricks your body into thinking it’s working way harder than it is.

Game-changer for post-surgery rehab, stubborn asymmetries, or anyone who needs to train smart right now.

Low load. High signal. Big results.

11/06/2026

4 weeks into ACL rehab for .squire and he is doing super well!
Main focuses at the moment:

Quad strength
Range of motion
Regain normal gait
Single leg balance
Squat pattern
Hinge pattern
Calf, abductor, adductor and core strength work

Laying the foundation for everything we want to build in the coming weeks

10/06/2026

Throwing it back to these school holidays! ✨ We loved having these incredible dancers join us to explore strength & conditioning, physio, and nutrition — all tailored for dancers. 🩰

So much energy, curiosity, and hard work in the room. We had the best time and can’t wait to do it all again — watch this space! 👀

09/06/2026

Following an ACL reconstruction before you get back to running there are some really important things we want to make sure are ticked off before getting stuck in.

Three of those main things:

🔹 jump testing on the force plates to see how you are producing and absorbing force
🔹 strength and capacity testing like the isometric knee extension
🔹 no swelling and full range of motion of the knee

We have got a clear protocol that athletes need to pass before we give them the clearance to get back out there and go for their first run
If you’d like a copy of our protocol - comment “Run” below and we will send it to you

05/06/2026

Introducing “The Whisperer” .coaching

We all love sez for her kind caring nature, how she is able connect with everyone, her expert coaching and programming and ability to bring a smile to us all!

Did you know about her reiki healing hands? 🤣

Another fun one with

03/06/2026

Awesome the have the girls in earlier this season for a testing, strength and education session!!

⭐️ Testing went over
Counter movement jump
Single leg squat
Single leg hamstring bridge
Single leg calf raises

⭐️ Strength session
Trap bar deadlift
Cable row
Deadbug

Split squat
Floor press
Pallof press

⭐️ Education
How to fuel for training and games
How to structure your week around training, games, gym and recovery

27/05/2026

Range of motion after knee surgery doesn’t come back on its own — and it doesn’t come back from rest alone.
These are the 6 things we use most with our post-op knee patients to get movement back:

Assisted flexion & extension
Bike pedalling — forward and back
Manual therapy
Dumbbell assisted extension
TRX assisted squat
Supine wall sliders

The key is consistency and working to resistance — not pain. If you’re waiting for range to magically return, start here.
Save this. Share it with someone in rehab. And if you’re not sure where you’re at — send through a DM and we can help from there

25/05/2026

If you’re early in ACL rehab, focus here first:

🧊 Reduce swelling — your priority before anything else. Swelling = restricted movement = slower progress.
🔄 Regain ROM — getting full range back, especially extension, is critical before you load the knee.
⚡ Quad activation — neurological shutdown is real. These small activations are doing more than they look like.

Nail these and the next phase has a foundation worth building on!

Trust the process.

The most dangerous moment in injury rehab isn’t when it hurts.It’s when it stops.That’s the window where athletes make t...
22/05/2026

The most dangerous moment in injury rehab isn’t when it hurts.

It’s when it stops.

That’s the window where athletes make the call to go back. Pain is gone, movement feels normal, training feels ok. Everything says go.

Except the data.

A leg that feels fine can still be producing 30 percent less force than the healthy side. That asymmetry doesn’t register as pain — it registers as a hamstring tear in round six, or a knee that gives way on a cut, or a season that ends the same way it started.

Feeling fine is not a test. It’s an absence of symptoms. And symptoms are always the last thing to show up and the first thing to disappear.

Before you go back — get tested. Know your limb symmetry. Know your reactive strength. Know your psychological readiness score. Know your actual number.

Because the athletes who come back and never quite return to their best? Most of them came back when it felt fine.....

If you’re returning to sport following an injury and would like some help send us a DM so we can best guide you back to sport

Address

Wendouree, VIC

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 8am - 12pm

Telephone

+61428109400

Website

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