Physio NZ

Physio NZ


Do you have a bank account I could auto pay my physio fees into

Situated at 2 locations in the east of Christchurch, Physio NZ are committed to helping you reach yo

Operating as usual


This week is Cancer Rehab Awareness Week 2022!

As sadly too many of us are touched by cancer in some way... it's important to acknowledge the positive impact that prehab and rehab can do to support people to stay empowered and reduce the side effects of treatments ๐Ÿ™

No one should miss out...


The final result didnโ€™t go their way with the end result 2-3 in the Cup Final last weekend...However, the players were outstanding and had a great season overall!

Special thanks to Physio Ben Horton for all your support of the team this season! ๐Ÿ‘

You guys made us soo proud. ๐Ÿ’™
What a season you Baymen have had.
@djhewittbuilders standing by our side before the English Cup Final - thank you again for your ongoing support of the club.


It's Blue September! Take a look and share this great tip from the Prost-FIT team and the Prostate Cancer Foundation of New Zealand...๐Ÿ’™

Pelvic floor - don't neglect these muscles just because you can't see them ๐Ÿซข Following prostatectomy surgery around 80-90% of men will experience incontinence. This can range in severity, from a minor inconvenience to debilitating. Permanent incontinence is rare but it can take 6-18 months before full control is regained. You can speed up recovery significantly by regularly performing pelvic floor exercises that don't require any equipment and can be done anywhere, anytime. For more information the videos below from Continence NZ are worth a watch.


Weekly Prost-FIT classes for men who want to stay fit and strong are located around the motu. Head to the website to see if there's one in your area. If there isn't you'd like there to be please get in touch. ๐Ÿ‘‰ Exercise as Medicine New Zealand


It's Blue September and Mฤori Language Week! What can you do to support?? ๐Ÿ’™



We're training HARD!! We even did an accidental 13km run on the weekend when we got lost in a Forest! (The FURTHEST Ben and Robyn have ever ran!!) Oops! But Amazing Effort! Good job we know some good physios to help us recover ๐Ÿ˜œ

So we would LOVE any support you can give...either in donations or by sharing to help increase awareness of the good work the Mental Health Foundation of NZ does!

Thanks heaps!

Sophie, Robyn, Ben and Jeff


Today is WORLD PHYSIOTHERAPY DAY! Today is to recognise the work that physios do to support the health and wellbeing of their clients.

A shout out to my AMAZING team at Physio NZ ๐Ÿ‘๐Ÿ‘ Happy World Physiotherapy Day!



World Physiotherapy Day is coming up this week and the theme for this year is osteoarthritis! Do you suffer from osteoarthritis or know someone who does? Take a look at the below and share with others ๐Ÿ‘๐Ÿ’ช


Wishing all the Dads out there a very special Father's Day!

We hope you enjoy the day with the whฤnau!

From the team at Physio NZ ๐Ÿ’™


SPRING BACK INTO RUNNING๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ- Are you a runner who has had a bit of a break over winter or would you like to start running this spring and summer? Here a some quick tips from Physio NZ to get you going safely..

1. Gradually build up your distance and intensity, remember everyone has to start somewhere!
2. Donโ€™t over train. Don't over do it, listen to your body and allow recovery days.
3. Gear Up
- Correct Footwear
- Dress for the appropriate weather
4. Warm Up - start with walking a few lampposts, gradually move into a jog or run for 5mins and then do some dynamic standing stretches.
5.Stretch after each run
- Hamstrings for 30 seconds
- Calves for 30 seconds
- Quads for 30 seconds
- Shin Splint stretch for 30 seconds
- Shoulders for 30 seconds

If you would like some further advice around running, how to stretch or have any injuries preventing you from enjoying your running comment below or send us a message!


SPRING- Only days away till the official start of spring :) The extra bit of daylight and slightly warmer days are making the conditions more motivating to get back out there and back into the outdoor activities. What are your spring activities? Are you ready to get back into them? ๐Ÿƒโ€โ™€๏ธ๐Ÿšดโ€โ™‚๏ธ๐Ÿ„โ€โ™‚๏ธ๐ŸŠโ€โ™€๏ธ


Top 3 Tips for Avoiding Running Injury:

Whether you are someone who is new to running, or someone training for a long distance event in the coming months, niggling pain and injury can really ruin your running experience.

Here are 3 top tips to avoid injury so you can keep enjoying your running...

โ–ชDonโ€™t push yourself too hard!
Try to have different intensity and distance runs during your week, as always running at your highest intensity and longest distance can lead to overloading injury. Try to find a balance between high intensity runs, tempo runs (short and fast) and long, slow runs throughout your weekly training plan. Try to avoid high intensity runs or exercise on back to back days, and make sure to allow for rest days as this is crucial for recovery!

โ–ชDonโ€™t progress too quickly!
As you improve in your fitness and running ability it can be very tempting to quickly increase how far and fast you can run. Progressing too quickly can also lead to overloading injury, so you want to make sure that you are allowing your body to handle each increase in distance or speed before increasing again! The 10% rule can be a good guideline for this, which is that you should only increase your training by up to 10% each week. This may mean that you need to start earlier if you are training for an event, but can help you avoid time lost through injury!

โ–ชGet a good night's sleep!
Rest is so important for improving your running capacity, and the time when we are most rested is when we are sleeping! If you are sleeping less or having a worse quality of sleep then that can increase your chance of having an injury. Make sure you are getting your adequate amount of sleep, or are supplementing it with a short nap during the day. This may mean you have to reschedule that early morning training session to maximise your sleep and recovery!

If you are having issues with an injury that is impacting your running, or just want to prevent injury from occurring then come and see one of the physios at Physio NZ and we can help you out!๐Ÿ‘

Daffodil Day 2022 25/08/2022

Daffodil Day 2022

We love supporting the Cancer Society on Daffodil Day and have a beautiful bunch in the front desk in Sumner from the charity ๐Ÿ’›

Thinking of those effected by cancer today and their loved ones ๐Ÿ™

Here's a link for more information and how to donate to such a great cause ๐ŸŒพ

Daffodil Day 2022 Cancer doesn't stop, so we won't either.


RUNNING INJURY - Are you a keen runner or thinking about starting running given that spring is just around the corner? Niggling pain and injury can really ruin your running experience. This week we will share our top 3 tips to avoid injury so you can enjoy your running. Keep following...๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ


The team at Physio NZ are fundraising for mental health! ๐Ÿƒโ€โ™€๏ธ

As Physiotherapists we know that our mental health is just as important as our physical health!

We know that EXERCISE is one of the most effective ways to improve both our physical and mental health during times when we feel overwhelmed, stressed and anxious.

Therefore, we have decided to run the Queenstown marathon in November to raise money for the Mental Health Foundation ๐Ÿ‘

We have staff running in each event!

Jeff will be tackling his very first marathon while Robyn will be doing her first 10km race. Sophie has set her sights on the half marathon and Ben, a guy who has previously said he โ€œhates runningโ€ has signed up to run his first half marathon, all for a great cause! ๐Ÿ™Œ

With one in five Kiwis experiencing a mental health problem every year and nearly half of us in our lifetimes, this foundation is extremely important to the Team at Physio NZ and we are excited to be supporting such an amazing cause ๐Ÿ™

Your donation will help the Mental Health Foundation provide people with the tools they need to build positive mental health and wellbeing.

Your support will also help the MHF to advocate for increased access to free or heavily subsidised counselling, to advocate for equal access to employment and to reduce discrimination against people living with mental illness.

Your money will go towards helping the MHF continue the amazing work they are doing every day to support people experiencing mental distress and their whฤnau/loved ones.

Every little bit counts!

Thank you in advance,

The team at Physio NZ



THE BEST RUNNING PLAN FOR BEGINNERS...๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ

Here's a running programme that weโ€™ve been raving about for a while now!
It's great for:
- beginners
- people returning to running after a layoff
- people with recently recovered injuries who want to get back to running without re-injuring themselves.

Interested? Then let's jump right in
The program we suggest is Couch to 5K. (C25K)
(The link is down below).
It's a 9 week programme to help people get up to a 5k run.
Some of the things I like about the C25K include:
- it's free
- it doesn't take long
- it's good for your health
- It's outside in the fresh air
- there's no fancy equipment needed
- It's got simple step by step instructions to take the decision- making out of it.
- it's realistic and doable for anyone!

Now, there's heaps of websites out there for the C25K programme, but the one I recommend is the English NHS one. Why? Because there's no cheesy rah rah with it. It's from the English medical system, so it's very safe. And it's a podcast to make it easy to just listen and run.
The site is:,each%20of%20the%209%20weeks.

Or for those of us who prefer it all laid out on paper,

But let's make this as easy as possible, so...
... watch out for these pitfalls:
If you've tried this for a couple of weeks and you're not enjoying it, find something that you DO like.
It may be something social. It may be something competitive.
It may be something inside, out of the rain.
If running makes you miserable, well, who wants to stick with that?
While jogging has been found NOT to cause arthritis... means more force through joints when things go wrong.
Which brings us to...
Diet adjustments is a far bigger factor for getting rid of any extra fat alongside an active lifestyle.
For anyone with heart conditions or other health issues (eg injuries)...'s best to have a chat to a health professional (eg GP, Physio).
It also pays to have a good idea of a suitable place to run. (eg not steep hills to start with.)
Waiting for everything to be perfect often means never getting started.
A pair of running shoes and 30 minutes is all that's needed.

So this is the C25K in a nutshell.

And now it's your turn.

Will you use it to START running? Or is it more a means to RETURN to running after a layoff? Or maybe you just have a question you'd like answered. Either way, let us know by leaving a comment below right now and weโ€™ll get back to you.

And also - if you do have any aches and pains, it might be a good idea to get some help. Just flick us a message and weโ€™ll be in touch!

Happy Running!


Sumner clinic: 46 Nayland Street, Sumner, Christchurch 8081

Woolston clinic: 665 Ferry Road, Woolston, Christchurch 8023

Mt Pleasant clinic: 2 Soleares Ave, Mt Pleasant, Christchurch 8081

Videos (show all)

๐Ÿ“ฃ***MESSAGE FROM SOPHIE***๐Ÿ“ฃWe're training HARD!! We even did an accidental 13km run on the weekend when we got lost in a...
The action all starts tonight! Tune in to the Commonwealth Games to support Judo NZ. Judo NZ fight times are....๐Ÿ‘Š๐Ÿ“บTuesda...
MCL INJURIES - Here are our TOP 3 exercises for MCL Knee injuries!๐Ÿฆต#1: Cable knee extension - connect the cable around y...
GET TESTED ๐Ÿฆต How to know when you are ready to return to sport after a lower limb injury?Are you concerned about re-inju...
JUDO NZ - Physio NZ is proud to be supporting our local Judo legends! Take a look at some behind the scenes clips with o...
REDUCE RISK OF KNEE INJURIES ON THE SLOPES!๐Ÿ‚Prevention is the key to reducing the risk of injuries! Watch this short vid...
Exercises for hip pain when exercising - Are you having pain around your hip when trying to exercise? Hip pain can reall...
!!FOOTBALLERS!! โšฝEXERCISES TO REDUCE RISK OF INJURY!!โšฝFootball pre-season training started and niggles are starting to c...
2021 RECAP - The year that was 2021...What a year it was! Celebrating our 10 year anniversary, 10 years of partnerships ...
!!SURFERS!!  ๐Ÿ„Get stronger to find surfing easier!! ๐Ÿ„๐Ÿ‘‰Getting frustrated with feeling slow and sluggish surfing!  ๐Ÿ˜ซ๐Ÿ‘‰Catc...
!!SURFERS!! ๐Ÿ„โ€โ™€๏ธ Get more efficient with paddling!! ๐Ÿ„โ€โ™€๏ธ๐Ÿ‘‰Getting frustrated with paddling surfing! ๐Ÿ‘‰Catch the wave in th...



665 Ferry Road, Woolston

Opening Hours

Monday 8am - 7:30pm
Tuesday 8am - 7:30pm
Wednesday 8am - 7:30pm
Thursday 8am - 7:30pm
Friday 8am - 5:30pm

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