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Articles & Insights
Evidence-based articles on pain, injury, recovery and strength, written by the IAC clinical team for patients across Melbourne's west.
Latest Articles
Training Update
The fear avoidance cycle, how our 6 week blocks build strength, why Poliquin step downs are savage on the quads, and a date for the Christmas BBQ.
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Pain Science
Avoiding the painful movement feels sensible. For the first few days it often is. Beyond that, avoidance becomes part of the problem, and the research on how to reverse it is clearer than most people realise.
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Sports Injuries
A hamstring that keeps grabbing. An ankle that rolls every season. Sports injuries rarely fail because they are serious. They fail because rehab stops too early. Here is how we approach sports injuries for the Caroline Springs community at our Ravenhall clinic.
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Training Update
What our VALD retests showed across 49 members, the new ForceFrame coming to the gym, our brand video, and a pull-up superset that left Craig's arms wrecked.
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Sports Injuries
"Six weeks and you'll be right" is a guess, not a plan. Here is how criterion-based return to sport testing works, why symmetry is only the starting line, and why confidence belongs in the physical assessment.
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Training Update
Turning 40, why Saturday fitness isn't as scary as it looks, Deb and Nadia becoming the new faces of IAC, and 10 weeks out from HYROX Pro Doubles.
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Headaches & Migraines
If you are reaching for painkillers most weeks, the headache is a symptom, not the whole story. Here is how we find the cause, treat it, and work to keep it away.
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Training Update
Why I prefer sitting a little heavier, Thursday's strict press session, a clinical case behind a painful lower back, and the referral programme.
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Pain Science
You are doing the exercises and nothing is shifting. Often the missing variable is not the programme, it is what happens in the other 23 hours. Here is how sleep and stress change your response to rehab, and what to do about it.
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Training Update
Tempo squats with a paused bottom position, Saturday conditioning now free for every paid member, a Christmas BBQ save-the-date, and team news on Nick and Sam.
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Hip Pain
Hip pain rarely settles with rest alone. Here is what the evidence says about lateral hip pain, hip osteoarthritis and hip-related groin pain, and how Caroline Springs locals are managed at our Ravenhall clinic.
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Training Update
Back from six weeks in Europe, IAC turns 2, a huge member spotlight on Laura, Emily's first bodybuilding comp, our new home at Movement Culture, and HYROX training begins.
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Training Update
Twelve weeks, 452 kilometres, and a 6-minute PB. Two mistakes I made on race day, what I learned, and a huge shoutout to Jaz and Shaz on their first half marathon.
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Pain Science
Most flare-ups are not caused by a bad exercise. They are caused by too much, too soon, too often. Here is how to read your body's load signals and build a plan that actually holds.
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Knee Pain
Knee pain in Caroline Springs rarely comes from one bad moment. It builds from load, capacity and habits. Here is how we find the cause, treat it, and keep it away.
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Pain Science
Scared by words like 'disc bulge' or 'degeneration' on your scan? Research shows these show up in pain-free people all the time. Here's what your MRI really means, and what to do next.
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Shoulder Pain
Shoulder pain rarely resolves with rest alone. Here is what the evidence says about rotator cuff pain, stiffness and reaching problems, and how our Ravenhall team treats it as one coordinated plan for the Caroline Springs catchment.
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Pain Science
Walking alone won't prevent the muscle loss and bone thinning that accelerates after 50. Here's what the evidence says about strength training for healthy ageing.
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Neck Pain
Struggling with neck pain in Caroline Springs? Our Ravenhall clinic combines hands-on therapy with active rehabilitation to find the cause, fix the problem, and keep it away.
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Knee Pain
From runner's knee to osteoarthritis, research consistently shows that quadriceps strength is the most important factor you can control. Here's why load beats rest.
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Training Update
Twelve weeks of training done, and Sunday it all comes down to the half marathon. My race day plan, why I chase a negative split, how carb loading actually works, and the Winter Challenge.
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Sciatica
Sciatic nerve pain near Caroline Springs? Here is how our Ravenhall team settles the nerve and rebuilds your strength, all under one roof.
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Training Update
A tempo run that clicked as taper week begins, why we pair a press with a pull, the Winter Challenge, and what strength testing 49 members through our 6 week programme actually revealed.
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Training Update
A 19km run at the redline, what tapering actually means, why the bench press is underrated, Dr Samina's menopause workshop, the Winter Challenge and the completed clinic renovations.
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Pain Science
Bed rest for chronic pain is outdated advice. Decades of research point the other way, progressive exercise is what actually gets you better. Here's the evidence.
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Sciatica
Sciatic nerve pain explained, what causes it, why it keeps coming back, and how a combined physio, myotherapy and exercise physiology approach gets you back to normal life.
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Back Pain
Ongoing back pain near Caroline Springs? Get an evidence-based assessment at our Ravenhall clinic, just 5 minutes away. Same-week appointments, no referral needed.
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Training Update
Reframing nerves as excitement, a deload week that worked, sub-4:00/km 800m repeats, why Functional Bodybuilding is the long-game programme, Dr Samina's workshop and the Winter Challenge launch.
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Training Update
How sleep turned the week around, smashing the final race-pace session at 4:09/km, why Romanian deadlifts belong in any back-pain plan, Dr Samina's workshop reminder, and a teaser for the Winter Challenge.
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Training Update
Edging towards burnout, why stress matters more than people realise, a 19km race rehearsal at 4:20/km, sumo deadlifts, the Q2 menopause workshop date correction, and new hip thrust pads.
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Training Update
Halfway through the running programme. The mid-programme grind, pyramid intervals, why pain often improves with loading, dips, and Dr Samina Kausar's upcoming menopause workshop.
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Training Update
Back from deload: 18 rounds of hill sprints at Brimbank, under & over threshold sessions, lateral raises into pike handstand holds, and the strength block continues to deliver.
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Neck Pain
Chronic neck pain? Muscle atrophy is the hidden cause. Learn why targeted strength work resolves it for good.
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Training Update
Deload week explained: supercompensation, why fatigue masks fitness, box squats, goblet cyclist squats, and what's changing in your strength programme this week.
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Training Update
Interval training sessions, why Zercher squats cause serious DOMS, the afternoon caffeine trap, and how electrolyte hydration can transform your training week.
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Pain Science
Discover why pain doesn't always equal tissue damage. Learn how to train safely with tendon pain, chronic injuries, and musculoskeletal conditions using evidence-based pain science.
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Training Update
Craig shares his running training block, why box squats build strength from the bottom up, why soreness isn't the goal, and how to correctly programme around lateral hip pain.
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Series
A weekly series from Craig at Injury Active Clinic Melbourne, training logs, strength programming, pain science, hydration, and recovery strategies for everyday athletes.
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Back Pain
Why chronic back pain after 40 is driven by muscle weakness, not wear and tear, and how progressive strength training is the most effective long-term solution.
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