IRC welcomes Karina Cullen

Karina joined us a couple of months ago and is now an integral part of our team. Her focus is hydrotherapy but has a special interest in pre and post cardiac event. Karina is in on Mondays and Fridays to book an appointment.

Physiotherapist or Osteopath Wanted


We are looking for a Physiotherapist/Osteopath for an expanding private practice. We have two clinics (one in Shellharbour and one in Warrawong. Both clinics are within 20 minutes of Wollongong).

We strive for a positive work / life balance and hence why we can taylor your working hours to suit your needs. You will be working closely with experienced allied health, GPs and specialists. Our patient load is varied however we encourage that you have a special treatment interest. We encourage an active hands on approach to treatment, including manual therapy and exercise rehabilitation to both chronic and acute injuries. The majority of your work will be in the field of musculoskeletal rehabilitation.

You will have the use of clinical rooms, exercise room and hydrotherapy pool. Other modalities are also valued such as pilates, yoga, dry needling etc. We are open and flexible with hours and days. Happy to support continuing education, and remuneration is negotiable.

Please email your interest to: Thank you!

Opened with a Bang!!!

3 weeks in and our new clinic has opened with a BANG! We have been taking things slow with no advertising, no radio, not even a front sign and our appointment book is filling at a very past pace. I want to thank all the patients who have supported IRC and I appreciate your positive thoughts when coming to our new clinic.

I thought I would upload a few of our hydro patients going through their paces.

Great to see Paul smiling after his spinal fusion!!

Kims post shoulder operation is going well!

The “boys” are having a laugh as we put them through their paces after neck and knee surgery!!

Ice for Headaches…



As per any strain, or sprain, my number one self management tool for patients who suffer from Headaches is to use ice.  Ice should be used as you feel the onset of a headache, or while you are suffering from a headache.  Essentially I recommend the use of Ice to reduce swelling, or inflammation.  This reduction of swelling (inflammation) then reduces pressure within the particular structure that it is inhibiting causing the area/s to become desensitized.  As a result a reduction in pain is achieved along with its nasty side effect, your headache… 


When you feel a Headache coming on, lie on your back with a small pillow under your neck.  Place an ice pack (I prefer the soft gel packs) on the pillow under the upper part of your neck.  Ice for no longer than 10 minutes at a time.  Repeat this every 20 minutes.  10 minutes on, 20 minutes off.  Repeat this 4-6 times. 





Its been a while since Ive been on Facebook or written on my blog so I thought Id kick it off with some exciting news!!

An ultimate goal of mine was to create a purpose built rehabilitation center housing different specialties / clinics.  After 10 years of hard work, a great support team, self belief and a fantastic patient base that dream is now turning into reality…


By February / March next year IRC will open its own purpose built rehabilitation center in Shellharbour!!   So far the enthusiasm from local GP’s and patients has been outstanding!


Our clinic will have::

  • An Indoor Heated Hydrotherapy pool, set a 33 degrees all year round.
  • Neck and Headache clinic
  • Spinal Rehabilitation clinic
  • Diabetic clinic 


I  will have more information for you in the next couple of months, however please feel free to share this post and spread the word!





Things to consider when trying to lose weight:

A combination of both exercise and dietary changes are recommended to sustain long term weight management. Loss of abdominal fat and maintenance of muscle mass are primary focuses.

A reduction of only 5% in body weight can result in an improved lipid profile (cholesterol levels), blood pressure, and improves insulin resistance and insulin sensitivity (important for reducing your risk of diabetes).

Body weight alone however can be a poor measure of changes in body composition. Waist circumference provides a better indication of improvements in abdominal and visceral fat. A reduction in these measurements can reduce your risk of developing cardiovascular diseases and other serious illnesses such as type II diabetes.

Depending on your health and fitness levels performing anywhere from as little as 10mins of moderate intensity exercise per day can begin to assist with weight loss.

Aim to make exercising and healthy eating habits a part of your daily lifestyle

FREE headache treatment to the first 6 people who inbox me!!!

ok….  as I mentioned last week I will be assessing and treating 6 new headache patients for free.


I have had awesome success with this type of treatment over the last couple of years and its now time to get it out there!  It is not massage, manipulation, acupuncture, medication or anything else that you have tried.  I know this because I have essentially taken 5 years of researching physiology, physiotherapy and osteopathic techniques and have developed my own manual therapy protocol to treat headache patients.  I can guarantee that I am the only physiologist in Australia (maybe the world) to use these techniques.  It has worked for approximately 95% of patients I have treated and I am confident it can work for most who suffer from Headaches.  Keep in mind there are 5% it hasn’t helped but I’m working on that!!!


Please also keep in mind I am not doing this to make more money or to get more patients, I am doing this because I love treating headaches and love the way a patients head can clear in an instant once they have been treated!!!!!


The first 6 people to inbox me their details will be the first 6 to resolve their headaches!!!




Considerations for High Blood Pressure

A combination of both exercise and dietary modifications are recommended for individuals suffering from high blood pressure.

– Exercise sessions should be performed no longer than 48hrs apart (at least 1 session every 2 days).
– Exercises should be performed at a moderate intensity (on a scale of 1-10 aim for approx. 4-6/10 and avoid heavy resistance and high intensity aerobic activity)

There can be immediate lowering of blood pressure following an aerobic exercise session, with longer term reductions possible within 1-2 weeks of beginning a program.

Free Headache Treatment to 6 new patients…

Hey Guys,

As you may or may not know I have a special interest in treating patients who suffer with Headaches. As a therapist it is one of the most rewarding feelings to have a patient walk into my clinic with a headache and walk out without one. As you guys also know I am growing IRC  and we need more people to know about us, what we do and where we are.


I will be offering a number of free Initial consultations for NEW headache suffering patients. Please share our page to anyone you know who suffers from headaches and would benefit from my treatment.


I will announce on Facebook in the next 2 weeks as to how this will work so please get sharing!!!

cheers – Nick.

Exercise Recommendations for Type II Diabetes

Hey Guys,

Do you know someone with diabetes??


The answer is probably yes. We have listed some exercise recommendations for those with diabetes and who want to make the most of reducing their blood sugars.  Please note that these recommendations can also be used if you don’t have diabetes but have been told by your GP that you are at risk of diabetes!!


The following Recommendations have been made::

* 210 minutes of moderate intensity aerobic exercise per week (walking bike riding etc).
* and / or 125 minutes of vigorous aerobic (running or swimming) and/or resistance based exercise (weight training) per week.


* This should be completed 3-7 days per week for moderate aerobic/resistance exercise.   
*  and / or 3 vigorous aerobic/resistance sessions per week .


* It is recommended that you complete at least 2 resistance training (weight training) sessions per week.
* Resistance training should include 8-10 exercises or 2-4 sets, with no more than 8-10 repetitions per set. Exercises should target major muscle groups,  with 1-2mins rest between each set.  This will differ age and gender. 


Still unsure???  Feel free to book in with our Preventative Health Team at Warrawong, Berkeley or Shellharbour to gain invaluable life long advice.