https://www.adventurephysio.com.au/trail-notes daily 0.75 2026-02-06 https://www.adventurephysio.com.au/trail-notes/how-to-help-sports-injuries monthly 0.5 2026-02-06 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/ad5f0e44-5bde-4810-9e34-129882c31aca/Ottowa+Ankle+Rules.png Trail Notes - Sports Injuries: What to Do in the First Few Hours - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/why-you-shouldnt-ice-sprained-ankles monthly 0.5 2026-01-15 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/d9d0e1df-28b7-46db-b84e-93bb229dc265/PEACE+and+LOVE+Acute+injury+healing.jpg Trail Notes - Twisted an ankle? Put down the ice pack. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/why-everyone-should-train-balance monthly 0.5 2025-11-30 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/785148d8-22d2-427a-8228-0fe578f5e9c0/balance.png Trail Notes - Why Everyone Should Train Balance: Stay Healthy, Active, Free - What is balance? If the Center of Mass is above the Base of Support- You’re balanced. If it’s beyond it, you fall. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/1aacec24-711d-468d-9ae3-19bdf9424a86/Children+Balancing.jpg Trail Notes - Why Everyone Should Train Balance: Stay Healthy, Active, Free - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/e9a36261-4a8f-4994-bbf3-151c133f5cae/Dog+Walk+Balance+Fall.jpg Trail Notes - Why Everyone Should Train Balance: Stay Healthy, Active, Free - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/b6e9fd03-ac21-40b6-bd41-c4f2dd4f9b27/sport-3992146_1280-1024x682.jpg Trail Notes - Why Everyone Should Train Balance: Stay Healthy, Active, Free - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/a15ead78-7caa-4d05-99ab-48a013d0aebb/bad-running-form-and-how-to-fix-v0-32ug9290ktjc1.jpg Trail Notes - Why Everyone Should Train Balance: Stay Healthy, Active, Free - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/50d3e2e1-afa7-4194-87fe-1373a05bef92/bush-walk-senior.jpg Trail Notes - Why Everyone Should Train Balance: Stay Healthy, Active, Free - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/1a2dd79a-6ba6-4f1c-9369-2b4cc9a93751/balance+feet.jpg Trail Notes - Why Everyone Should Train Balance: Stay Healthy, Active, Free - Progress through these foot positions, from easiest to hardest Spend about a minute at a time with each foot in front or, if you’re on single legs, give each leg the same amount of practice. Feet together Semi‑tandem – feet staggered and apart (alternate which foot is in front) Full tandem – feet staggered and narrow (alternate which foot is in front) Single leg (alternate sides) Single leg tippy toe (alternate sides) Dynamic balance movements like walking heel‑toe in a straight line, marching on the spot, marching forward https://www.adventurephysio.com.au/trail-notes/why-we-recommend-electrolytes monthly 0.5 2025-11-07 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/f6074148-4e28-4309-8cc2-e823c1ba501a/electrolytes+what+plants+crave.jpg Trail Notes - Our Most Commonly Recommended Supplement - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/integrative-holistic-phyiso monthly 0.5 2025-11-05 https://www.adventurephysio.com.au/trail-notes/leaving-meta monthly 0.5 2025-10-03 https://www.adventurephysio.com.au/trail-notes/what-is-visceral-manipulation monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/42240bcd-cf74-4076-8e78-4cb65a829257/Visceral+Manipulation+VM1+Course.jpg Trail Notes - What is Visceral Manipulation Miranda Hart and Daphne Jaffre, two osteopaths I worked with on the VM1 course https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/a0466af3-cac2-42dd-8d3a-4a209654b84a/visceral_manipulation_5.jpg Trail Notes - What is Visceral Manipulation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/pack-for-a-spontaneous-adventure monthly 0.5 2025-11-14 https://www.adventurephysio.com.au/trail-notes/midlife-mums-menopause-and-muscle monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/4919bab0-9300-49fb-a31d-45cb4360bbeb/Menopause+and+mums+mum+daughter.jpg Trail Notes - Midlife Mums, Menopause and Muscle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/27f37957-5d0a-4af0-849b-02f8c69b7cbf/Menopause+and+mums+exercising+fun.jpg Trail Notes - Midlife Mums, Menopause and Muscle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/f29d3a3f-1d67-4544-aaea-fe2f8d10521b/Menopause+and+mums+barbell.jpg Trail Notes - Midlife Mums, Menopause and Muscle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/8fe038d2-bb36-4878-9f0f-ae8664c9f1dc/Menopause+and+mums+dumbbell.jpg Trail Notes - Midlife Mums, Menopause and Muscle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/6d22465f-8dc6-4859-9536-1547a44a6a33/Menopause+and+mums+bear+hold.jpg Trail Notes - Midlife Mums, Menopause and Muscle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/heal-your-plantar-fasciitis monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/eb53e76c-f766-4576-a215-aa170d77a838/Naboso+neuroball.png Trail Notes - Heal Plantar Fasciitis: Effective Techniques and Solutions Massaging the foot and the calf with massage balls, massage guns, foam rollers, frozen water bottles and cans can be helpful for reducing symptoms https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/02bc5981-058b-4912-b95a-6e8fcd36323b/Night+Splint+Sock.png Trail Notes - Heal Plantar Fasciitis: Effective Techniques and Solutions Some people get a lot of relief from wearing night splints and Strassburg Socks to stretch their plantar fascia while they sleep. This can reduce the pain you experience first thing in the morning. This isn’t for everyone, they can be uncomfortable and hard to sleep in or fall down to be less effective. When it works, it works but when it doesn’t its useless. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/25ff6eaa-1c56-432a-83f1-63776730ff3a/Plantar+Fasciitis+compression+sock.png Trail Notes - Heal Plantar Fasciitis: Effective Techniques and Solutions These Plantar Fascia compression socks can be worn throughout the day, not just at night. For some people they can bring some relief from symptoms, although they are unlikely to fully resolve the problem on their own. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/2f92ec68-4de5-4e11-a530-bff034dbab8c/Fasciitis+Fighter.png Trail Notes - Heal Plantar Fasciitis: Effective Techniques and Solutions The Fasciitis Fighter is a tool that can help with strengthening the toe and foot muscles to relieve symptoms of Plantar fasciitis. It can be used instead of a rolled up towel to do the toe elevated heel raises recommended a the beginning of this article. You can also use it to help stretch the calf and foot muscles. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/d0b23829-0f21-42d1-ab0c-0a35e53f0f82/TFC+Solemate.jpg Trail Notes - Heal Plantar Fasciitis: Effective Techniques and Solutions The Foot Collective has a fantastic kit available with instructional videos to follow. This kit is recommended for general foot strength and mobility and is great for preventing foot issues. They generally encourage barefoot living and while I’m a fan of this, it isn’t necessarily helpful for someone who has extreme foot pain when walking barefoot. If this is you, it’s something to consider after the most severe symptoms have begin to pass rather than at the beginning of your healing. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/94b70d50-2d11-4afd-95fb-44149ebd9c15/Slides.png Trail Notes - Heal Plantar Fasciitis: Effective Techniques and Solutions When your Plantar fasciitis is at its worst, it can be helpful to wear comfortable shoes as much as possible, including when you’re relaxing at home. As with all footwear, people have different opinions but Archies Thongs, Oofas Slides and Birkenstock sandals all give foot and arch support while providing some nice cushioning for the foot. https://www.adventurephysio.com.au/trail-notes/science-based-strategies-to-prevent-ankle-sprains-when-trail-running monthly 0.5 2025-10-03 https://www.adventurephysio.com.au/trail-notes/do-your-rehab monthly 0.5 2025-10-24 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/b2e02d6d-3495-450f-bba3-0413f2f17933/warm-cup-of-coffee.png Trail Notes - 11 Tips to help you do your physio exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/5225c01b-a52c-494f-b5e0-bbc0ccabd180/planking-home-kids.jpg Trail Notes - 11 Tips to help you do your physio exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/36cd0456-ec53-45d7-b043-33deba5a586e/phone-screen.jpg Trail Notes - 11 Tips to help you do your physio exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/68d33381-b2aa-47d3-b296-815cf8ba35ea/hip-stretch.jpg Trail Notes - 11 Tips to help you do your physio exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/8380f2b6-5c4c-4397-95f6-3e4a2bffffcc/questionarre.jpg Trail Notes - 11 Tips to help you do your physio exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/when-people-say-be-careful monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/7add6652-bf94-4a01-888c-7827ea21b725/Great+Dane+Head.jpg Trail Notes - Why I hate it when people say “be careful:” an introspective rant - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/1d678b1c-b636-4935-81bb-4a3b507af1f1/Older+Man+with+Dog.jpg Trail Notes - Why I hate it when people say “be careful:” an introspective rant - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/1b966635-fcf8-4d8f-96be-73a54c240622/Adventure+Physio+Blog+post Trail Notes - Why I hate it when people say “be careful:” an introspective rant - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/a9f66351-b6b2-429d-bb9d-798a68593a04/Mountain+Climbing+Adventure+Physio Trail Notes - Why I hate it when people say “be careful:” an introspective rant - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/4c34117e-2bad-4ffa-a627-ea6d135843b5/Rock+Climbing+Adventure+Physio Trail Notes - Why I hate it when people say “be careful:” an introspective rant - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/injury-and-identity monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/7585ebc3-acb9-4891-9e24-67394ac287d7/Adventure+Physio+Stephanie Trail Notes - Injury and Identity: What to do when you can’t do you - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/personalised-rehabilitation-injury-and-surgery monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/07ddda08-fe03-4a23-ad13-5c6c65be0547/Steph+Lock+Rehabbing+Knee+Injury.jpg Trail Notes - Customised Rehab Programs for Injury & Surgery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/0c2cf362-f4d9-4710-a4ea-071febb0d604/Adventure+Physio+Gym Trail Notes - Customised Rehab Programs for Injury & Surgery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/cycling-knee-pain-quick-fix monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/11ac01ad-62db-4675-b99c-64e2c6a4af48/Adventure+Physio+Bike+Riding+Road.jpg Trail Notes - Knee Pain from Cycling? Here Are Some Quick Fixes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/4b359c17-2ee2-4554-baa2-34e95fc68a7b/Adventure+Physio+Bike+Riding+Gravel.jpg Trail Notes - Knee Pain from Cycling? Here Are Some Quick Fixes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/what-are-physio-rehab-classes monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/18a2bd5f-459c-4d0e-8205-4bdeefa7ffb7/Adventure+Physio+Planner Trail Notes - What are the Fortify Rehab Group Classes? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/371b22f9-321b-4dd7-acc0-88fca1a0066f/Stephanie+Lock+Adventure+Physio.jpg Trail Notes - What are the Fortify Rehab Group Classes? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/kat-kingsley monthly 0.5 2025-10-25 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/bde2f0f7-29e5-4290-afe4-cfe093e81d9b/kat-kingsley-riding001.jpg Trail Notes - Adventure Stories: Kat Kingsley and 4 Day Enduros - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/e6e021d9-091c-49a0-b503-3077f98cd4c2/kat-kingsley-riding004.jpg Trail Notes - Adventure Stories: Kat Kingsley and 4 Day Enduros - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/e07e506f-b07f-40c8-b8ca-b2e8c56d8105/kat-kingsley-riding002.jpg Trail Notes - Adventure Stories: Kat Kingsley and 4 Day Enduros - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/9359706f-7056-46a0-98f4-fcfd7e3b759f/kat-kingsley-riding003.jpg Trail Notes - Adventure Stories: Kat Kingsley and 4 Day Enduros - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/ca813f8a-94d3-421c-a8aa-4e1a3da921ea/kat-kingsley-riding005.jpg Trail Notes - Adventure Stories: Kat Kingsley and 4 Day Enduros - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/cb84525b-5ac6-4826-8ce3-e77cf978c288/kat-kingsley-leading-group-ride.jpg Trail Notes - Adventure Stories: Kat Kingsley and 4 Day Enduros - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/0e2a839c-4209-448e-b9e4-45174f98fc9d/kat-kingsley-on-stage.jpg Trail Notes - Adventure Stories: Kat Kingsley and 4 Day Enduros - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/why-doctors-are-prescribing-nature monthly 0.5 2025-12-12 https://www.adventurephysio.com.au/trail-notes/walking-running-trails-near-bibra-lake monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/2cf703bc-be80-426b-b7d4-f18940a81bc9/Bibra+Lake+Park+Run.jpg Trail Notes - Walking and Running Trails Near Bibra Lake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/625bc227-a3ec-4cdf-b65a-e0dc890f3661/Banksia+Flowers+at+Bibra+Lake.jpg Trail Notes - Walking and Running Trails Near Bibra Lake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/00f50867-90cd-4b19-bb08-fad4fb948437/Manning+Park+Lake.jpg Trail Notes - Walking and Running Trails Near Bibra Lake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/91b5ba83-59a3-430a-8f29-ea142bd00496/Walking+path+at+Yangebup+Lake.jpg Trail Notes - Walking and Running Trails Near Bibra Lake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/ba75ddba-8517-49a5-a7fb-84737e9ae303/The+sunset+over+Bibra+Lake.jpg Trail Notes - Walking and Running Trails Near Bibra Lake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/adventure-travel-books-i-have-loved monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/03d945d3-71b8-4b58-b811-4375968f2a98/This+Road+I+ride+by+Juliana+Buhring.jpg Trail Notes - Adventure and Travel Books I Have Loved This Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/b04da50f-616c-450b-8d56-b3e5dc616f18/The+Sunset+Route+by+Carrot+Quinn Trail Notes - Adventure and Travel Books I Have Loved This Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/c6e7db60-79b4-4a16-ae1a-83faec06b59d/Barefoot+Britan+by+Anna+McNuff.jpg Trail Notes - Adventure and Travel Books I Have Loved This Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/a91f2cad-964d-46f8-b676-6c4c906451ed/The+Backyard+Adventurer+by+Beau+Miles.jpg Trail Notes - Adventure and Travel Books I Have Loved This Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/85818fec-5e93-4e6e-b45b-4345121faa95/537+Days+of+Winter+by+David+Knoff.jpg Trail Notes - Adventure and Travel Books I Have Loved This Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/70f99117-ed7f-46e5-9f50-3495e34d99dc/Tough+Women+Adventure+Stories+by+Jenny+Tough.png Trail Notes - Adventure and Travel Books I Have Loved This Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/95f727a8-e217-4f5c-b888-fb2a36ce6898/Solo+by+Jenny+Tough.jpg Trail Notes - Adventure and Travel Books I Have Loved This Year - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/best-half-day-hiking-trails-perth monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/43d42811-dd8f-4f5c-8d90-d16d400c8c0a/Zamia+Trail+in+Bold+Park+Perth.jpg Trail Notes - Have Half a Day For a Hiking Adventure in Perth? - Zamia Trail, Bold Park Located in the heart of Perth, Bold Park offers several hiking trails that range from easy to moderate difficulty. The trails vary in length, with the longest taking around 3-4 hours to complete. The Zamia Trail is the most popular. With views of both the coast and the city it’s a lovely morning out. This 5.1km loop wanders through a variety of terrain to show off the best of Perth’s suburban hikes. [youtube https://www.youtube.com/watch?v=NroEjO687jA?wmode=opaque] https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/fbf6c5db-a884-461b-9f5e-dfc8b9f4e00c/Eagle+View+Walk+Falls.jpg Trail Notes - Have Half a Day For a Hiking Adventure in Perth? https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/363d470b-2346-46ac-8f2b-03f0a753948a/Lesmurdie+Falls+Mundy+Regional+Park.jpg Trail Notes - Have Half a Day For a Hiking Adventure in Perth? A view from the bottom of the waterfall on Lesmurdie Falls hike in Mundy Regional Park https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/de3f5e65-7582-4354-95f8-109315a1bdcc/60+Foot+Falls+Hike+Ellis+Brook+Valley.jpg Trail Notes - Have Half a Day For a Hiking Adventure in Perth? A view from the bottom of 60 foot falls hike in Ellis Brook Valley https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/795342dd-1692-4483-8eb3-ab5f1c67d215/Kitty%27s+Gorge+Trail+Serpentine+National+Park.webp Trail Notes - Have Half a Day For a Hiking Adventure in Perth? https://www.adventurephysio.com.au/trail-notes/morning-mtb-routes-near-perth monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/b28a3cb0-9233-40c6-bb22-02c7dfa6b896/21d88-fjmountainbiketrail.jpg Trail Notes - Top 5 Mountain Bike trails near Perth for a morning ride Adventure Physio Stephanie Lock at the fun sculpture on the mountain bike trail FJ at Kalamunda Mountain Bike Trails. The picture shows a woman and her moauntian bike making a silly face next to a skeleton https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/44cea3e5-3d47-49e4-abdc-62fd7abbcf27/Adventure+Physio+Langford+Park.jpg Trail Notes - Top 5 Mountain Bike trails near Perth for a morning ride https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/8a6fc15d-7493-4bb7-ae4b-9f6df56f25db/Mountain+Bikers+Kalamunda.jpg Trail Notes - Top 5 Mountain Bike trails near Perth for a morning ride https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/bc4e4ff4-50ac-43fe-86ab-96e723092d8c/Goat+Farm+Jump.jpg Trail Notes - Top 5 Mountain Bike trails near Perth for a morning ride https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/87ff1eda-c644-4f72-b95f-0dbbed22d406/Murray+Valley+Mountain+Bikers.jpg Trail Notes - Top 5 Mountain Bike trails near Perth for a morning ride - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adventurephysio.com.au/trail-notes/king-jarrah-trail-dwellingup monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/7e95fae7-c22e-41e4-bf7e-c050344ce43a/King+Jarrah+Walk+Trail.jpg Trail Notes - King Jarrah Trail Adventure: A Scenic Solo Hike in Dwellingup - I arrived at the start of the King Jarrah Trail at 1pm on a 31 degree day in December... This usually isn't a great strategy for a successful solo hike. On my mind was a recent conversation I'd had about adventuring in summer and snakes so I was feeling a little weary. But the sun was covered with clouds and the bush was alive with summer bug noises, enticing me in. Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/cbf104ae-ec91-43df-9dc7-714c16a129f7/Dwellingup+Forrest.jpg Trail Notes - King Jarrah Trail Adventure: A Scenic Solo Hike in Dwellingup - I started off in an anticlockwise direction, following the little green King Jarrah markers which disappeared until only Munda Biddi trail markers were showing - that's the point that I decided I was lost and went back to the start to go anti clockwise instead, adding an extra 3km of hiking. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/94e40190-1c1e-406e-b989-c10b312135c8/Grasstrees.jpg Trail Notes - King Jarrah Trail Adventure: A Scenic Solo Hike in Dwellingup - Going in this direction meant that I started with a big climb but I promised myself to lunch at the top. I made lots of noise, still feeling cautious about snakes. The sun emerged from the clouds and I cooked. Luckily I went back home earlier after driving a few blocks for a hat when I realized I forgot it. I stuck my head down and mentally dug my heels in and got through the climb without any snakes or any drama. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/80f721a7-1683-46b0-848d-4eb0d39a7545/Black+cockatoo+feather.jpg Trail Notes - King Jarrah Trail Adventure: A Scenic Solo Hike in Dwellingup - At the top, the terrain changed to what I know and love from mountain bike riding in Dwelli and I began to question why I didn't just ride some trails instead. Despite this, I loved the slower pace of walking through the Dwelli bush. Little details like the few remaining wildflowers and bees sitting on bottle brushes stuck out to me. I sat and listened to the summer noises from time to time. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/753eb3b4-6e7a-4f3a-93ef-bb30a0c905c9/King+Jarrah+Tree.jpg Trail Notes - King Jarrah Trail Adventure: A Scenic Solo Hike in Dwellingup - I began to climb down the mountain and came across the impressive King Jarrah tree. He looks like he's seen some things in his time but is still standing strong. At the bottom of the mountain, I was surprised and delighted by the sounds of a trickling, icy cold stream and had my first little paddle of the day. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/4489b6e1-5294-4cd1-95d0-961d2e8062fe/Wildflowers.jpg Trail Notes - King Jarrah Trail Adventure: A Scenic Solo Hike in Dwellingup - The trail joins on the Munda Biddi again and to my left, I suddenly hear the loud sounds of a cascade of water. I noticed a path into the bush and followed it with joy to a small waterfall with some waterholes for my second dip where I got to submerge more of my body, taking my breath away. The day was wearing on and I began to wonder if I could get the walk done in 4 hours instead of the suggested 6. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/e0ae0593-f664-44a6-a87d-64829ef70091/Murray+River+Dwellingup.jpg Trail Notes - King Jarrah Trail Adventure: A Scenic Solo Hike in Dwellingup - This thought was forgotten as further along the Munda Biddi I started to get glimpses of the enticing Murray River. A random girl appeared in her underwear dragging a log towards the river and I can only assume she was building a tree house, Smith Family Robinson style. I left her to that part of the river and found another private and secluded part where I finally got to submerge my whole body blissfully in the river water, finally cooling down. Given my water was beginning to run low and I still had 7km to go, this was needed. https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/95312057-d0f5-4a80-ab4a-2d4cec3fc304/Munda+Biddi+Trail+Dwellingup.jpg Trail Notes - King Jarrah Trail Adventure: A Scenic Solo Hike in Dwellingup - The following 7km were a bit of a struggle and I couldn't help but be annoyed at myself that 3 of those were unnecessary, but also grateful I started with a climb and ended with a dip. Anticlockwise was definitely the right choice for this loop hike. I distracted myself from my aching feet by eating an apple and the last few km's ticked by. I started to see the tops of the tents in the campsite below, then heard someone's loud music pumping to welcome me back in by shattering the serenity. I think the girl had the right idea with her riverside treehouse. I finally made it back to the car after a long, hot and blissful hike. It was exactly what I needed. It reminded me to hatch some plans for my NYE overnighter on the Bibbulman too. https://www.adventurephysio.com.au/trail-notes/why-i-love-parkrun monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/a89b8b0e-11df-4ed1-b211-c50fd2a2b625/Bibra+Lake+Parkrun.jpg Trail Notes - Why I love ParkRun https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/a55f46e3-989b-4f22-b9ff-3c3875df854b/Diamond+Creek+Parkrun.jpg Trail Notes - Why I love ParkRun https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/7012cc5d-4914-4adf-8337-a3cf3c252866/Nighcliff+Northen+Territory+Parkrun.jpg Trail Notes - Why I love ParkRun https://www.adventurephysio.com.au/trail-notes/dont-get-old monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/d88d0913-24a9-4e22-b515-8992f2d4cc90/therapy+dog+visits.jpg Trail Notes - Adventure Physio’s Guide to Not Getting Old https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/4bf5b41d-0b55-4ac8-8d1e-191cbad51b43/Older+woman+squats+outside.jpg Trail Notes - Adventure Physio’s Guide to Not Getting Old Older woman squatting with a barbell outside https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/4e2d57b4-2162-4a55-ab97-07967b2f322f/Adventure+physio+Steph+Lock+Running.jpg Trail Notes - Adventure Physio’s Guide to Not Getting Old Adventure Physio Stephanie Lock runs in the Perth Trail Series, running up a hill and jumping with a big smile on her face https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/7c23448b-632d-4541-8344-417a65a59130/Trail+bliss.jpg Trail Notes - Adventure Physio’s Guide to Not Getting Old Mountain bikers and adaptive mountain bikers at Linga Longa for the Trail Bliss mountain biking festival in Perth https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/d129722f-6243-405d-90c5-f2e72a90de13/9f4df-base-of-sock-1024x684-1.jpg Trail Notes - Adventure Physio’s Guide to Not Getting Old Someone weating toe socks, sitting on their bottom with the bottom of their feet facing the camera https://www.adventurephysio.com.au/trail-notes/why-i-created-adventure-physio monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/664ea2ced98ed02c8c5eebb1/4d1cb3b9-e07e-49c2-a564-7cedc890293b/13799-socialride.jpg Trail Notes - Why I (Stephanie Lock) Created Adventure Physio A group of women on a women's social mountain bike ride gather at the top of Mount Gunjin in Kalamunda. 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