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NSW Suburban Rugby Union

@subbiesrugby

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Play #SubbiesRugby. 50 clubs competing in senior grades, U21 Colts and Women’s Xs competitions across Sydney. Tag @subbiesrugby to be featured!

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🦵 What does treatment for a quad strain look like?

Recovering from a quad strain involves more than just resting the injured muscle. Treatment depends on the location and severity of the injury, as well as its stage of healing.

Depending on your needs, your physiotherapist may incorporate hands-on techniques to help manage symptoms, alongside progressive strengthening and functional exercises to rebuild strength and prepare you for a safe return to sport.

As recovery progresses, rehabilitation may include jogging, sprinting, jumping, changing direction and kicking — helping you work towards the demands of your sport.

Swipe through to learn more about the typical treatment pathway, including examples of hands-on treatment.

➡️ Coming up next: We break down quad-strain exercises from early-stage recovery to late-stage, sport-specific movements.

#dynamicphysiotherapy #quadstrain #sportsrehab #sportsinjury #returntosport

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🦵 Typical Initial Assessment for a Quad Strain

How do we assess a quad strain? It starts with understanding how the injury happened and how it’s affecting your movement.

During an initial physiotherapy assessment, we may look at:

🔎 Injury history — how it happened, where it hurts and whether you felt a pull or pop.

🦵 Movement and strength — hip and knee range of motion, muscle length and strength, guided by your pain levels.

🏃 Functional movement — activities such as squats, lunges, walking, jogging or sport-specific movements, depending on your stage of recovery.

These findings help guide your treatment plan, rehabilitation progressions and eventual return to sport.

Every injury is different, so your assessment should be tailored to your symptoms, limitations and goals.

👉 Swipe through to see what we look for during a quad strain assessment.

#dynamicphysiotherapy #quadstrain #sportsphysio #physiotherapy #injuryrehab

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🏃‍♂️ 42.2 km. Over 40 weeks of training. A sub-4-hour finish!

Last weekend, our very own Mitch took on his first Melbourne Marathon, setting himself the goal of finishing in under four hours.

After months of fitting training around work and staying consistent with his runs, Mitch crossed the finish line in an incredible 3 hours and 56 minutes! 🎉

A huge achievement that reflects the dedication, persistence and hard work he put in long before race day.

Congratulations, Mitch! What an effort! 👏🏅

#dynamicphysiotherapy #melbournemarathon #marathonrunning #runningjourney #sub4marathon

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Why Is the Rectus Femoris Commonly Injured??

The quadriceps play a major role in running, kicking and jumping, but one muscle is particularly vulnerable to strain — the rectus femoris.

Unlike the other quadriceps muscles, the rectus femoris crosses both the hip and knee joints. This means it needs to manage movement and force at both joints, especially during high-speed activities.

⚡ During sprinting, kicking and jumping, the muscle must rapidly lengthen while producing high levels of force. This combination of stretch, speed and force can increase the risk of injury.

Understanding why this muscle is vulnerable is an important step towards better injury management and rehabilitation.

👉 Swipe through to learn more about the rectus femoris and why it’s commonly injured.

#dynamicphysiotherapy #quadstrain #rectusfemoris #sportsinjury #sportsphysio

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Calling all wolves, returning, new and grey 🐺 you’ve left your run towards the 2027 World Cup late, but there’s still hope. Come join the Balmain Rugby community with some casual off season sessions. As the club continues to build, we’d love you to be part of the future. All new player registrations can be accessed via our Instagram home page. Any questions, feel free to DM us! Aroooo 💛🖤

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@buildcorpgroup Australia Rugby Shield - 2026

Finals 📸

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Honestly, what a weekend for our Mountain Goats!!

Results aside, the Australian Rugby Shield was an incredible experience for our band of Blueys that travelled to Newcastle from Thursday to Sunday.

The group consisted of Smarty, Connor Tunks, Eli and Brendan Crosilla for the Mens and Tunksy, Pat Bourke and Ewan for the Colts. Overseeing it all was the legend himself and our cranky penguin, Thug.

Donning the sky-blue by their sides were enemies turned friends from across Div 1 and the wider Subbies community, a rare and special opportunity for our lads geographically so far away from our opposition any other weekend.

Highlights included Smarty captaining the Men’s team, Duncan’s late call-up and Connor driving home as Best & Fairest. For the Colts it’s hard to go past Bourkey’s length of the field intercept and probably 1000 beers consumed between Tunksy and Ewan.

Congratulations again to our boys and thank you again to @subbiesrugby for the experience 🙏

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What Is a Quad Strain? 🦵💥

A sudden sprint, powerful kick or quick change of direction can put your quadriceps under a lot of stress.

A quad strain occurs when one or more of the muscles at the front of your thigh become overstretched or torn. Depending on the severity, you may experience sudden pain, tenderness, swelling or weakness.

Understanding the injury and recognising the signs early can help guide your recovery and return to sport. 💪

👉 Swipe through to learn more about quad strains, the muscles involved and what to look out for.

#dynamicphysiotherapy #quadstrain #sportsinjury #sportsphysio #physiotherapy

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SYDNEY WOMEN’S 7s & TRI TAG – GET INVOLVED!

Calling all clubs and teams! 🙌

Join us for a fun and welcoming opportunity to grow women’s rugby and introduce new players to the game!

Whether you’re experienced or completely new to rugby, there’s something for everyone, with both 7s and non-contact Tri Tag on offer.

🏉 Clubs can nominate for 7s or Tri Tag!

📅 Kicking off 24 October at Woollahra Oval from 11am!

📩 Expressions of Interest:
Bippy.Power@nsw.rugby

Bring your team, welcome some new faces and come discover rugby! 💙💛 #sydneywomensrugby #rugby

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What a way to finish the year for our guy Connor Tunks!

Selected for representative honours and finishing the tournament as @subbiesrugby Men’s Best & Fairest 😮‍💨

It’s been a huge 12 months for our First Grade hooker. Struck down with a deadly illness on the eve of his debut Kentwell Cup Grand Final last year, Connor had to dig deep to get fit enough to even play again this year.

But as soon as he could Con was in the trenches, shovel in hand to come back bigger and better and rightfully earn his call-up to show everyone what he’s made of.

An exceptional bloke and perfect example of the hard working talent hiding in plain sight in Western Sydney. Congrats brother, the whole Club is stoked for you 💙

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Chelsea Gordon with the charge down and she doesn’t just stop there 😮‍💨

#AustralianRugbyShield #WomensRugby #NSWSuburban #WomenInSport #WeGiveARuck

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From juniors to seniors & 7s to XVs.
The next generation is coming through. The females are setting the standard. What a week for NSW girls & women around the state.

And NSW Girls & Women’s rugby has never looked stronger. 💙

#NSWRugby #GirlsRugby #WomensRugby #RugbyPathways #WomenInSport
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