Simple Wellness Myotherapy, Osteo & Remedial Massage

Us Aussies love our sports! Keeping active is an essential part of living a healthy, happy life. But whether you love your extreme sports or just enjoy a spot of golf on the weekend, you have a risk of getting injured.

What injuries can occur during sports?
Pretty much every injury you can imagine can happen, depending on the sport you’re involved in. Every single bone, joint, muscle, ligament and tendon that can be injured WILL be injured by someone at some point!

Some of the more common injuries you might come across include:

Strains and sprains – often in ankles, wrists, back, shoulders and arms
Dislocations or partial dislocations of joints – including fingers, shoulders and knees
Broken bones – you name it! Fingers, toes, ankles, wrists, arms, legs…
Torn muscles, ligaments or tendons
Concussions
Severe bruises from contact

Just because your sport is “low impact” doesn’t mean it’s risk-free. Any time we move our bodies, there is a small chance of injury. It’s part of life! But the good news is, injuring yourself doesn’t mean you have to suffer through unnecessary pain.

Myotherapy can help with injury recovery
Because myotherapy is all about ‘muscle therapy’, it is fantastic for helping you recover from an acute injury. Here are some of the ways that it might be able to help with your sports injury:

It can help to drain excess fluid and swelling – when we massage and mobilise an area, it increases the lymphatic drainage from the area. That lymphatic drainage is what can help to pull excess fluid away from an injury, which aids with recovery.

It can loosen the muscles around an injured joint – when we are injured, our muscles can tighten up to protect us from further pain. Unfortunately, that’s not so helpful when it comes to recovery. It can keep a weakened joint out of place, and it can strain other muscles that have to compensate.

Working the muscles with myotherapy techniques will loosen them, allowing the joint and other muscles to return to a neutral position.

Taping can help with swelling, pain and proprioception – it’s great to get some bodywork done. But taping can keep working on the injury days after you’ve left the table. Different taping techniques can be applied to reduce swelling and stabilise the injured area.

The most important thing about sports injuries
If you have injured something, remember this: the quicker you get it seen to, the quicker it will heal. If left untreated, you may end up with a chronic injury. And believe me, chronic pain is not something you want to get familiar with.

Once you’re recovered, you can head on back to your beloved sport! But that’s not where it ends – as we’ll discuss next week, myotherapy can be a great supportive treatment for prevention of injury as well.

Been injured while at your favourite sport? It’s best to get it looked after asap. Book in an appointment today, and we’ll get you back into the swing of things quickly.

We’re a nation of sports lovers. One in five Aussies regularly participates in competitive sports, and many more engage in non-competitive activities. But with sports comes a risk of injury. The good news is, you can work to prevent injuries before they even happen. Let’s look at how myotherapy can reduce your risk of injury.

Why prevention is better than treatment
You might wonder why it’s smarter to put in the time and effort to prevent injuries, rather than just treating them. Here’s why:

Preventing injuries hurts less than having injuries!
You can keep up the sport while preventing injuries – but that’s not the case if you have an injury that needs treatment
The methods we use for preventing injuries can also enhance athletic performance
They can also help to prevent other injuries or conditions, making you a healthier person in general
Even if you do get injured, you’re more likely to recover quickly if you were in a healthy state prior to the injury
Injuries carry a risk of not recovering sufficiently or developing into chronic pain, which could take you out of your sport forever

They all sound like pretty good reasons to get yourself an injury prevention plan to me!

How myotherapy can help prevent sport injuries
Ready to stop injuries before they even happen? Myotherapy is a must-have therapy in your toolkit. Here are just some of the ways that myotherapy can help prevent sport-related injuries:

We explore the balance of your muscles – It’s a little known fact that most of us have imbalances between the muscle groups. This is particularly true in sportspeople, as they train the muscles they need, but often neglect other groups. The problem is, imbalanced muscles leave you more open to injury.

During your myotherapy assessment, we can check your muscles and spot any imbalances early. That way, it’s easy to prescribe exercises and stretches to correct the problem – BEFORE you get injured.

It helps with recovery after an intense training session – nobody likes being super sore after an intense training session. But using bodywork techniques and targeted stretching, myotherapy can help to loosen up tight muscles and mobilise joints. This can increase circulation to the muscles and boost recovery. So your soreness will fade in no time!

We can personalise at-home care to your needs – if you have any old injuries or muscle imbalances that need some extra TLC, myotherapy is there to help. Together, we’ll craft a care program to your needs that might include exercises to stretch and strengthen your muscles, and using self care tools like foam rolling, spiky massage balls or hot/cold therapy.

Taping can help to stabilise muscles and enhance performance – taping isn’t just for looks! It can stabilise muscles that may be at risk of injury. Plus it can help to enhance performance by supporting key muscle groups needed in your sport. So it can give you that real competitive edge for the big events.

Ready to get a tailored plan to keep you fit and ready for your sports? There’s no better time to organise on-going management for your body than today! Be sure to book in your appointment now.

Did you know I'm upgrading my qualification?
I'm currently studying my Bachelor of Health Science (Myotherapy) at Endeavour College of Natural Health!

The Bachelor of Health Science gives me more advanced techniques, including mobilisation, assessments, pathology and clinical sciences, pain neuroscience, foundations of human nutrition, further corrective exercise prescription, and lots more!
Any of you who know me, know I'm a total nerd about this stuff, and I'm very excited to bring new skills week by week back into my clinic.

I start on campus classes in March 2018. I'll be studying all day from 8am through til 6pm on Thursdays.

My available clinic hours from March 2018 will be:
Monday - 9am-7pm
Tuesday - 9am-7pm
Wednesday - 9am-7pm
Thursday - closed
Friday - 9am-7pm
Saturday - closed
Sunday - closed

Want to book your next appointment? I look forward to seeing you soon!

Guess who's running their own pop up clinic at the Seven Sisters Festival this weekend?
Clue: It's me!!

If you've been to the Seven Sisters Festival before, you'll know that one of the highlights is the Healing Haven. Lots of therapists providing lots of treatments and having a great time.
I've worked in the Healing Haven at the last 4 festivals, but this year I'm taking it up a notch! This year, there is a new section of the festival - the Pamper Market.
Now, while Myotherapy isn't a "pampering" type of treatment, I've been chosen to offer treatments from my own pop up clinic all throughout the festival! My good friend and fellow Myo, Mel Aggenbach from Symbiosis Massage in Apollo Bay, will be joining me in the Simple Wellness Myotherapy tent providing treatments.

If you've been to Seven Sisters before, you'd also know that the lines for the Healing Haven are pretty long, and you're not guaranteed to get the therapist or treatment that you want even if you do wait.
To help you get a massage or myotherapy appointment with us, without missing any workshops while you wait, I've set up an online booking page just for this weekends event! No wait, no fuss, just pick a time that suits you!
We'll also have EFTPOS available so that you can save your cash for buying goodies at the market, as well as food and coffee throughout the weekend.

You’re ready to get yourself a myotherapy treatment and get your body feeling fabulous again. But what should you expect after your session, and how should you manage it? Let’s have a look at how to make the most of your session after it’s over.

What to expect after a myotherapy session
Every body is different, and can react in different ways. I can treat two clients with the same techniques, and their experience afterwards will be completely different!
Of course we all want to feel instantly better after a treatment, but thats not always the case. Particularly for long term issues like injuries, pain, tension and postural problems, it can take a little bit of time to get to that stage where you're feeling better.
I don't want you to feel worried if you feel a bit off afterwards, especially if its been a long time since you last had any treatment - keep in mind, we've just worked on some unhappy muscle groups, and altered the incoming messages that your nervous system is getting from those problem areas. It can take a little while to settle.
Some of the common symptoms that might arise within 24hrs of a myotherapy session include:

Fatigue and lethargy – you just feel a little run-down. Some people might feel like they’ve got flu-like symptoms.
Muscle pain – this is usually a deep ache, and is what many people describe as ‘good pain’.
Muscle fatigue – a myotherapy session can sometimes have the same impact as a good workout, and fatigue the muscles.
Headaches and nausea – this is less common, but may be a sign that the treatment has helped to shift metabolic waste through your body.

These symptoms will generally only last for a day or two. If they persist, you are welcome to give me a call and we can see whether you need further assessment.

How to optimise recovery after a session
Whether you experience symptoms or not, your body is recovering and recalibrating after a treatment. Although I may give you advice in your session that is specific to your treatment, here are a few general tips to get you started:

Move the body gently. To repair, the muscles and connective tissue need blood flow. An easy way to encourage blood flow is to do gentle exercise. Something as simple as a gentle walk or a yoga class is enough to increase the circulation without adding too much ouch if you’re already sore.
Heat can help increase blood flow to the area if movement is too painful initially.
Get plenty of sleep. The body does its repair work when you’re at rest. So after a treatment, it’s best to get at least 7 hours of sleep to give your body the time it needs.
Take it easy. Some people will feel fantastic after a treatment, and others will need to take it slow while they recover. Assume that you’re the latter, and let yourself have some time to relax. If you try to push through, you’re more likely to injure yourself or flare the issue back up again.

If you stick to these tips, you’re more likely to have a speedy recovery and be at your best.

A nutritionist’s advice for post-treatment care
A big part of recovering well from a treatment is what you put into your body. So I asked my good friend and nutritionist, Sam, to give us a few tips:

Stay well hydrated. Any kind of bodywork will stimulate lymph flow, which is an important pathway for detoxifying waste in the body. Good lymph flow needs plenty of water. So drink up, especially if you experience headaches or nausea.
Muscles feeling sore? Tart cherry juice is a great remedy for muscle soreness and recovery. It will also help with sleep if you drink it before bed, which is another way it aids in recovery.
Enjoy plenty of anti-inflammatory foods like fruits, vegetables, nuts, seeds, herbs and spices as your body recovers. This will help to minimise swelling and pain.

Now that you know how to manage after a session, it’s time to book yourself in for a session! Head here to snag yourself an appointment.

There are many different issues that can cause pain around the jaw and face. In fact, between 5-12% of people experience some kind of dysfunction in the temporomandibular joint (TMJ). But the good news is, TMJ pain doesn’t have to stick around.

What causes jaw pain?
There are many factors that can contribute to pain in the jaw and around the TMJ joint. This can include:

Teeth clenching and/or grinding
Dental disorders
Misalignment of the TMJ
Degeneration of the joint, e.g. osteoarthritis
Rheumatoid arthritis
Bone deformities
Muscular imbalances in the surrounding area such as the neck

Your jaw pain could be caused by one or more factors, depending on your situation.

Symptoms of jaw pain
If you have dysfunction in the TMJ, pain is an obvious symptom. But there are other symptoms caused by jaw issues to keep an eye out for, including:

A tight sensation around the jaw
Popping or clicking of the jaw
Difficulty with opening and closing the jaw normally
Headaches, particularly around the temple and eye area

You could also experience symptoms that come with generalised pain, such as nausea, lack of appetite, irritability and fatigue.

Assessing jaw pain
If you’re experiencing jaw pain, your best bet is to see your friendly local myotherapist (that’s me!). There are a number of things I will do to assess the pain. We’ll look at:

If there is side to side movement during open and closing of the mouth
How the jaw moves during open and closing
If there is an audible clicking or popping
How controlled the movement of the jaw is
When the pain is experienced

There will also be some palpation, or feeling, of the jaw. This will tell me whether one side is tighter compared to the other, which may be maintaining your jaws dysfunctional patterns.

What can be done to ease jaw pain
To get to the bottom of the TMJ issues, you’ll need to see a practitioner for assessment and treatment. But if you need some immediate release for your jaw pain, you can try this self-release technique.

Start with your fingertips pointing upwards on the base of the jaw. Press your fingertips down firmly (but not painfully!). You might feel a hard sensation - that is the tightened muscle. In one long, slow movement, roll your fingertips up the jawline, over the cheek and cheekbones, along the temples and up to the hairline. Do this slowly and deeply, taking 1-2 minutes from jaw to hairline. Open and close your jaw wide like you’re yawning. Then repeat the process 1-2 times.

In myotherapy, treatment of jaw pain may include mobilisation, myofascial release, trigger point work and intra-oral release. Intra-oral release is an internal treatment – I’ll get gloved up, and then use my finger or thumb to release the tight muscles of the jaw from inside the mouth. This can be painful – I’ve had it done to me as well! - but it is effective for the majority of clients with TMJ pain.

In my own TMJ treatment experience, I was having extreme tightness and pressure build up in the joints of my jaw. When I opened my mouth my jaw swung noticeably towards the left. When it got bad, it was a struggle to eat things like nut bars or anything that requires a lot of chewing. It took time, but between seeing my own Myotherapist and doing the self care exercises he gave me, I've mostly corrected the dysfunction and its very rarely painful anymore.

If you’re ready to release your TMJ tension, book yourself in for a session today.

One thing many clients ask me is ‘is myotherapy painful?’ Some people haven't experienced therapeutic massage techniques, and others have seen remedial massage therapists and experienced pain during or after treatment.

This is something that I’m very passionate about. So I thought I would share my opinion about whether myotherapy should be painful, and who it suits.

The difference between myotherapy and other massage styles
There are many different types of massage and bodywork. Most people are familiar with Swedish massage and remedial massage. But myotherapy is quite different from these common forms of massage.

Generally speaking, Swedish massage is known as the ‘soft’, relaxing form of massage. The focus is overall relaxation of the body. A Swedish massage follows the same routine for every person, moving in gentle, rhythmic ways that help calm and relax the person in a way that feels wonderful.

Remedial massage is sometimes known as ‘deep tissue’ work. A remedial massage can be great for relieving widespread tension and pain throughout the body, and for maintaining good muscle health. A remedial massage is hands on, working the muscles in the region that the person is experiencing pain.

Many people might think that in comparison to these two, myotherapy has to be painful, deep work.
I recently overheard someone tell a friend "oh, you don't want myotherapy, its like a really really deep remedial massage, it hurts like hell!"
However, myotherapy can be gentle – it doesn’t have to hurt to be effective!

Swedish and remedial massages tend to cover a broad area, while myotherapy focuses on the specific and tailored management of pain and dysfunction to support people during rehabilitation from pain or injury. So if you experience specific pains or a specific condition that affects the muscles and joints, myotherapy might be the best option to support you.

The greatest advantage of myotherapy is that it can be adapted to anyone’s needs. If you have chronic pain and are very sensitive to touch, we can relieve tension using gentle techniques that won't set off alarm bells in your nervous system. But if you enjoy a good trigger-point release, we can accommodate that as well! Every persons treatment plan will look different, depending on what your body needs most.

What happens during myotherapy
You might think that myotherapy is just another type of massage. But in fact, myotherapy is a lot more holistic in the approach to caring for your muscles and joints. Massage is only one aspect of myotherapy, and within it, there are several types that can be used.

Myotherapy includes use of extra skills including:

Mobilising the joints
Dry needling muscles
Cupping to release fascia
Incorporating active muscle movements
TENS machine use
Taping the affected area after treatment to aid in stabilisation and healing
Prescription of rehabilitative exercises to support recovery

So in fact, myotherapy involves developing a full personalised treatment program that is specified to the condition you have and how your body is best supported. It’s not just about relieving the pain – it’s about rehabilitating the body so that you can heal whatever is causing the pain.

The right myotherapist makes all the difference
At Simple Wellness Myotherapy, I enjoy helping people who experience chronic pain to manage their condition. So I know how important it is to help relieve the pain they experience without inflicting more pain during or after treatment. There is a very strong policy against ‘no pain, no gain’ in my clinic room!

If you want to experience how gentle and supportive myotherapy can be for your body, make sure you book an appointment today.

The human body is an incredibly complex machine! There are connections that go from one end of the body to the other, and even some that we don’t completely understand yet. But when it comes to your own body, it’s easy to think that it’s simple. Pain happens, and we assume that the pain is from there.

But in reality, pain and dysfunction is far more complicated than that. So today, I thought I’d explore the holistic approach to caring for your body, and why it’s important to understand that your body parts aren’t separate.

Pain isn’t always accurate
When we’re in pain, we know that something is wrong. But unfortunately, the body isn’t always able to tell us exactly what that something wrong is! This is why pain can be a very confusing condition.

For example, you might think that your back pain originates from your back. You go and see a remedial massage therapist who focuses on relieving tension in the back area. But the pain returns.

The thing is, your back might not be the actually problem. The pain might be caused by a previous injury causing your pelvis to misalign, which then strains the muscles in the back. Or it might be the shoes that you wear to work, altering your posture. Only by taking a holistic view are we able to find and manage this kind of issue.

The benefits of a holistic approach
There are so many reasons why it’s smarter to look at the bigger picture of your health and wellbeing. That’s why I recommend that my clients work with a team for optimal results.

Benefits of this holistic approach include:

Being able to find and address the root cause of pain or conditions
Relieving pain not only makes you feel better, but improves your overall health and wellbeing
Working towards not just lack of pain or dysfunction, but also optimal function of the body as a whole

As you can see, you benefit a lot more from caring for your entire body, rather than just treating a specific pain spot!

What to tell your myotherapist
To take a holistic view of your body and how it functions, I need to be able to take a detailed case history. It’s essential that you tell your myotherapist about any significant injuries, no matter how unrelated you might think it is. Some of my clients have found out that minor injuries have played a major role in their pain!

Things to inform me about include:

Any bones you have broken, particularly if it was difficult to recover from, or has been broken more than once
Any joints that you have dislocated, especially if it occurred multiple times
If you’ve been in a car accident or similar that caused any kind of injury, even if the injury was only minor
If you have any impinged nerves or other conditions of the nervous system
Any surgeries that you have undergone, as scar tissue can change the sensation experienced in that location
Unusual sensations that you’ve experienced with your injury or condition, such as tingling, burning or numbness. Even if it’s not where the injury is, it could be a sign of nerve involvement that needs assessing

Do you want to see what a holistic approach can do for your body? Pop over to the booking page and get yourself an appointment today.

As we head into colder weather, many of us will start to feel the cold in our joints. If this is you, no need to fear! Today, I’m sharing my top tips to relieve joint pain in winter.

Why do joints hurt in cold weather?
The truth is, we’re not 100% sure. What specialists theorise is that the cold weather causes change in the tissues around the joints. The connective tissue becomes less flexible and more stiff. And if our joints are restricted, moving them can feel uncomfortable or even painful.

Why am I feeling this pain, when others around me don’t feel it?
Some people are more susceptible to weather-related joint pain than others. You are more likely to experience joint pain if:

You’ve had a previous injury to that joint, such as a broken bone or a dislocation
You have a condition that causes chronic pain or inflammation
There is confirmed arthritis in the joint, whether it is osteoarthritis, rheumatoid or psoriatic
You’re in a low mood – people who are feeling sad or depressed are more sensitive to pain

Do I need to see someone about my joint pain?
If your pain is new, severe, and/or it is preventing you from enjoying everyday life – yes. Your friendly local myotherapist (me!) can help by providing treatments that reduce inflammation and stiffness in the joint.

Tips to relieve joint pain in winter
I know that you can’t always be in to see me. So if joint pain is getting you down, here are my top recommendations to ease the aches away.

Gentle movement. This will warm up the joint and bring synovial fluid into the joint capsule. Synovial fluid is the joint’s natural lubricant, so it can help your joint to move smoothly and without pain.

When you are moving, you don’t have to move to the point of pain (we’re a no-pain all-gain group here!). But moving the body within the pain-free limits will keep your joints filled with synovial goodness.
Heat therapy. It might seem obvious, but when you add heat to an area of the body, it brings blood flow into it. The more blood flow, the more your joint can heal any damage or inflammation, and return to its happy flexible self.

Some of my favourite heat therapies include heat packs, hot water bottles and of course, a snuggly electric blankie! Just make sure you follow the safety instructions – we don’t want you getting a burn.
Hydrotherapy exercises. Heated pools have twice the benefits for achey joints. Not only do they have heat therapy benefits, but the water also takes much of the weight off the joint. This makes movement easier and less painful to do. So if you are experiencing pain with gentle movements, this is the best option to take.

Do keep in mind that hydrotherapy feels easy at the time, but it is easy to overdo it at the start. It can be very fatiguing for some, so start with short visits and allow rest time after the session.

For those local to Simple Wellness Myotherapy, your nearest hydrotherapy pool is at Knox Leisureworks. The hydro pool is available to use whenever there is not a class being conducted, so have a chat to the staff about a time that will suit your schedule. At only $7.80 for a full priced adult entry, this is a fairly cheap option that can help keep you moving well during the colder months.
Magnesium cream. This relaxing cream is great to have on hand when the aches set in. Magnesium relaxes the muscles around the joint, easing the tension, and it can be applied as often as you need.

Better yet, convince your partner to give you a mini massage!

The clinic stocks Bioceuticals UltraMuscleEze Magnesium Cream, and I also use this cream as part of treatments. So if you’d like some to take home with you, pick some up on your next visit.

Do you need a little extra TLC to relieve the aches and pains that cold weather brought on? Make sure you book in an appointment.

If you’re coming to see a manual therapy practitioner, you’re probably experiencing some kind of pain. But pain as a whole is a misunderstood creature. So I thought I’d talk about pain, address that old "its all in your head" chestnut, and explain what it means for the person experiencing it.

What is pain?
Pain is an incredibly complex thing, which is why researchers are still studying it. To put it simply, pain is a warning message. It is an output from the brain to the body, not the other way around.

There is one crucial thing to keep in mind when I say that pain is an output of your brain. Just because pain is sent from the brain doesn’t mean that it’s ‘all in your head’. You are not crazy, you are not making it up. Pain is a neurological response, not a psychological response.

The pain you experience is real – but the danger that the body perceives may not be, and this can be due to incorrect messaging from the neurological system.

This pain message may be sent out because of incoming messages from the local tissue, saying there is damage. But this isn’t always the case.

What pain is not (necessarily)
Because pain is from the brain, rather than the tissue, pain doesn’t have to mean that there is damage. In fact, someone can experience pain in an area of the body that is structurally sound. This is because pain can be due to a problem with the function, or physiology, rather than structure, or anatomy.

This is something that people who experience chronic pain need to keep in mind. Pain is not a reliable measurement of tissue damage. It is a sign that your nervous system is reacting to something.

In chronic pain, pain is even more complex. This is because the nervous system can become overly sensitive to pain. So while one person might feel a touch on the hand as a gentle sensation, someone with chronic pain might feel it as a crushing, stinging or burning pain.

What if there is tissue damage?
Sometimes you will have a break or a strain. In this case, pain is telling you to minimise movement to avoid further damage. Your body wants you to rest the body part so that it can heal it as quickly as possible.

But it’s also important to start back slowly once the pain has receded. Your body is still healing an injury once the pain is gone – a broken bone can take months or even years to fully heal. So make sure you follow your doctor’s (and myotherapist’s!) recommendations about getting back into activity after a significant injury.

What this means for you
At the end of the day, pain is a warning sign. But the message is that your body wants you to stop an activity that the brain thinks is dangerous.

This is why I don’t agree with the philosophy of ‘no pain, no gain'. By taking a more gentle approach to treatment, we can release the aggravated muscles and normalise your joint movement without setting off the alarm bells for your nervous system.

Is it time for you to relieve some of your pain? Book your appointment today, and we can support your body back to health.

Many people are raised with the belief that complaining isn’t good. And while I definitely don’t recommend whining at your work mates, it’s different when you walk into my myotherapy treatment room. In fact, if I don’t have all of the correct information, it can impact on how effective (or not) your treatment is.

So please, treat my clinic as the Whinge Zone - get it all off your chest, because the more I know about all the little things that are part of your pain, the more specific I can make your treatment and the easier it is for me to get you back to feeling great.

Here are some of the things I need you to tell me when you come in for a myotherapy session.

Previous injuries and procedures
One of the most important factors on how your body feels today is your previous injuries. Broken bones, strains, sprains or any kind of soft tissue damage are on the need-to-know list. Sometimes, an injury from 20 years ago can still be a factor today.

Surgeries and procedures that you have had can also impact on your body. Even if it was decades ago, the scar tissue can still affect how you move your body. Remember – I’ll see the scars anyway, so I will ask!

How the injury happened
It doesn’t matter if you were being clumsy, doing something you shouldn’t have, or if it was something that was unavoidable. By knowing how the injury happened, I can understand how it happened on a tissue and cellular level. And by understanding that, it’s easier for me to use the most effective treatment for that type of injury.

Sometimes you won't know, and thats fine. Some pains are gradual and build up over time from repetitive movement patterns. But if you can track your pain to a particular event, give me the run down on what happened.

What movements exacerbate pain
Have you noticed that particular daily activities can cause pain or strain on your injury? Let me know. This allows me to visualise which muscle groups are involved and narrow down where the site of the injury is. After all, pain can be in a very different location to the actual injury!

And don't worry, I've heard pretty much everything!
If wiping after going to the loo hurts - this lets me know that your spine rotator muscle groups may be involved.
If you've had to cut your hair super short because you can't reach to brush it - we're looking at the muscle groups that raise your arm up.
If you've had to modify any of your daily activities to make it easier to handle, let me know so that we can make restoring that muscle a priority in your treatment plan.

What has been done before, and if it helped
There’s nothing wrong with seeking out different practitioners to help with your pain. In fact, I encourage a multi-modality approach to health. But if you’ve used other treatment methods beforehand, it’s helpful for me to know what you’ve done.

This could be as simple as treating it at home with an icepack, using pain medication or seeking out the opinion of your GP. If you’ve seen another manual therapist, telling me what has and hasn’t worked will allow me to tailor your management plan. After all, there’s no point in using a treatment if you know you didn’t respond well to it last time!

If you’ve taken medication before the appointment
You might be someone who is sensitive to pain, and so you take some painkillers before a session with any kind of bodyworker. But if I don’t know this, those painkillers can make it harder for you to know if you’re in pain when we’re going through movements and determining your current status.

So if you have used painkillers or any medication that could influence how you respond to treatment, let me know. That way I can modulate the pressure I use and you won’t have to deal with exaggerated post-treatment feels!

The most important thing to remember
There are things that you might find embarrassing to share. But at the end of the day, I’m not here to judge you. We’ve all done silly things in the past. So it doesn’t matter to me if you tore a ligament in your foot when you were a little tipsy or broke your tailbone by falling on your butt! What does matter to me is that we get you feeling as good as we can today.

Is it time for your next myotherapy session? Now that you know the things I need to know, you can book in and get your pain sorted.

One condition that I see a lot in my clinic is fibromyalgia. People of all ages and all walks of life can have fibromyalgia, and it is still a misunderstood condition. So today, I want to share a myotherapist’s perspective of fibromyalgia.

What is Fibromyalgia?
This diagnosis is a condition that can affect multiple systems of the body. Symptoms can include widespread muscle and joint pain, fatigue, digestive issues, brain fog and weakness, among many, many other associated symptoms. People with fibromyalgia may have other health concerns, including musculoskeletal issues. In my experience, fibromyalgia can come hand in hand with conditions like bursitis, disc injuries, osteoarthritis, rheumatoid arthritis, and plantar fasciitis, and many more.

Pain is a major symptom of fibromyalgia, but it can vary from person to person and day to day. Typical fibromyalgia pains can include both muscle aches and nerve pain – it can feel like a deep ache or sharp, shooting, burning, throbbing or like pins and needles. Some days the pain can cover the whole body, others it may be one area. Today it may be back pain, tomorrow it’s hands and feet. Fibromyalgia can be unpredictable at the best of times!

Fibromyalgia, Pain Threshold & Pain Tolerance
One thing that fibromyalgia clients should keep in mind is the difference between pain threshold and pain tolerance.

Pain threshold is the amount of stimulus needed before the pain signal begins. Someone with fibromyalgia will usually have a low pain threshold - that means they feel pain often with very little "cause". They may wake up with aching, tight muscles without having over used those areas or done anything out of their ordinary routine to aggravate the area. People who experience allodynia can experience pain from normally non-painful things like the sensation of clothing on skin or the pressure of sitting in a chair.

On the other hand, pain tolerance is how much pain a person will withstand before seeking help. Many fibromyalgia clients build up a high pain tolerance, putting up with pain levels that would send the average person to the emergency room!

So if a practitioner mentions you have a low pain threshold, it simply means your nervous system is on high alert. It responds quickly to incoming messages about potential danger - even if rationally you know there is little or no actual danger. Its a neurological response, not a psychological response. For more about pain responses and the role of the overactive nervous system, see my previous article.

How can myotherapy help with fibromyalgia?
Many people with fibromyalgia are terrified of getting physical treatments, as they’ve often had painful massages and treatments in the past. Unfortunately many of my fibromyalgia clients have been told by previous therapists that "it needs to hurt to be effective" which I don't believe in one little bit. A gentle myotherapy session can be incredibly beneficial!

I like to be upfront with my treatment approaches, so I want to make it clear - I don't claim to be able to cure fibromyalgia using myotherapy treatments. There is no known cure. But what I have found time and time again is that regular myotherapy treatment is excellent for keeping flares at bay and managing muscle and joint pain to make day to day activities easier and more enjoyable.

A few ways I use myotherapy to relieve fibromyalgia symptoms includes:

Releasing the tension in overactive muscles around a pain point using Myofascial Release
Cupping as a way to stretch the muscles passively
Relieving pressure around the joints through gentle mobilisation techniques
Reducing symptoms associated with disc injuries and nerve impingements
Assessing and resolving or managing other musculoskeletal disorders that co-exist with fibromyalgia
Correcting movement patterns that can exacerbate imbalances
TENS machine use to help disturb and reduce pain signals - I have 4 TENS machines that I loan out free of charge between treatments

Although these are some treatments I use, every client is different. The whole process is in your hands – if something hurts too much, we will find an alternative that doesn’t hurt. After all, I am the ultimate ‘no pain, all gain’ myotherapist!

A typical treatment plan for fibromyalgia includes a few treatments fairly close together to begin with - ideally weekly or fortnightly. As the treatments begin to hold longer and longer, the time between treatments becomes longer. Most of my fibro clients find their "sweet spot" for ongoing maintenance treatments to be anywhere between a fortnightly treatment to once every 6-8 weeks.

Is it always ‘fibro pain’?
One thing that I often see is clients and doctors putting new pains or symptoms down to being fibromyalgia-related. Although this might be true, there’s also a chance that it’s not. That’s why I always encourage clients with any chronic pain condition to get new symptoms checked out by a musculoskeletal practitioner.
For example, one of my fibro clients recently was diagnosed with lumbar stenosis - a narrowing of the canal where the spinal cord runs. His leg symptoms had been put down to being fibro-related for years, but I wasn't convinced and asked him to get a second opinion from a chiropractor who could send him to have some scans to investigate. After getting an MRI, it was determined that in addition to fibromyalgia, there was actually a structural cause for his deep leg pains.

Fibromyalgia might be hard to manage, but co-existing issues don’t have to be. By identifying any other conditions and managing them from the start, you can see big improvements in your pain levels and a reduction in flares.

Are you ready to support your fibromyalgia pain in a holistic, effective way? Don’t hesitate – book yourself in for a session today.

The human body is a confusing thing! Some things that don’t seem that concerning to you might be a warning sign for your practitioner. It can be difficult to tell what just needs a heat pack or a cup of tea, what needs a practitioner and what needs an emergency room visit!

What is meant by the term "red flag"? Its a sign or symptom that can indicate the possibility of a serious medical condition that may be dangerous if left unchecked.

So today I will discuss some of the most common red flag signs and symptoms I see as a myotherapist. If you are experiencing these types of symptoms, its always safest to check in with your GP first.

Severe Pain
This might seem a little obvious. But sudden, severe pain is always a red flag, even if you think you know the cause. If it causes nausea, vomiting or loss of consciousness, you need to seek medical attention, stat.

Night Time Pain That Wakes You Up
Pain that wakes you up, stops you from falling asleep, or doesn't ease with rest is an indicator that something is not right. It can be associated with infection, inflammation, abdominal aortic aneurysm and cancer.

Sudden Changes In Bladder/Bowel Control
In myotherapy terms, this is a very serious red flag. Although there can be more benign reasons for a change in bladder or bowel control, it could be a sign of serious nerve or spinal damage. Seek out your GP asap.

Dizziness & Fainting Spells
There can be may reasons why you experience dizziness and fainting. Some can be as simple as low blood pressure. But some can be a warning sign of something nastier. If you lose consciousness completely, then you need to seek immediate medical attention. For dizzy spells, book in to see your GP for a general checkup.

Burning Soles Of Feet
It seems like the least significant of the listed red flags. But this one can be just as serious. Burning soles can be a sign of nerve dysfunction in the legs, spine or feet. But it can also be a warning sign for deep vein thrombosis – a blood clot that occurs in a vein. If DVT is not treated, it can be fatal. So don’t hesitate to get a medical check-up straight away.

Lower-Mid Back Pain Plus Altered Urination
This might seem like an unusual combination of symptoms. But it can involve serious kidney involvement – from a kidney infection to kidney disease and even kidney failure. If your lower-mid back pain is still lingering after a treatment, its worth considering that it may be kidney related. If in doubt, get some tests done to check your kidney function, its always better to check it out than leave it to progress!

Chest Pain & Shortness Of Breath
It’s not just the dramatic heart-clutching Hollywood-style chest pain that is a red flag. Any unexpected chest pain is a concern, whether it feels obviously muscular or deeper into the chest. Difficulty breathing can also be a major concern – after all, we need enough oxygen to function! For mild cases, you can seek your GP’s attention immediately. But if in doubt, call 000 – better to be safe than sorry.

Severe Headaches
We all get headaches from time to time. But severe headaches can be a sign of issues including hormone imbalances, nerve dysfunction or even brain tumours. The more severe the headache, the sooner you should seek medical attention. Even if you are used to having migraines, it is still a red flag to get suddenly what feels like the worst headache you will ever experience. Feeling confused, running a fever, vomiting and numbness associated with a headache means you need to seek help immediately.

Sudden Changes In Vision
Seeing is a pretty important part of surviving in today’s world. But if there are sudden changes to your vision such as blurriness, double vision or loss of vision (even temporarily), it can mean that something is impairing the function of your eyes or your brain. Look out for co-existing symptoms along with vision changes - like headache, dizziness, or nausea.

If you are experiencing any changes in vision, please do not drive anywhere, even to seek medical help. Order an Uber or a cab, ask a friend for a lift, or if all else fails, call an ambulance or book a home visit with a GP.

Significant Weakness/Numbness
Muscle weakness when you have worked out or numbness when you’ve been sitting on your foot is one thing. But if you experience unexpected weakness, numbness or inability to move any body part, it’s a massive red flag. This shows that your nerves are not functioning properly or your nervous system isn’t getting the message.
If any area of your body feels numb, this is a sign of nerve involvement. Numb can mean different things to different people, but usually people describe it to me as being like pins and needles, a bit tingly, feeling "different" or a true numbness of complete loss of feeling. The most common areas to have this numbness is in the arms and legs, and usually it starts at the fingers and toes. This is a kind of red flag that your myotherapist may be able to help you out with, although you may still need to see your GP or your Chiropractor if any scans are required or if structural treatment is needed.

If you experience any of these symptoms, your first stop should be your GP. If you come in to see me and we can't clear these red flag symptoms, I might not be able to treat you. But once you’ve got the all-clear, I’m happy to help with any musculoskeletal symptoms. To book in a session, head here.

Everyone knows someone who is a bit of a klutz. But often, there is a reason behind someone being naturally clumsy. It all comes down to what we call proprioception.

What is proprioception?
To put it simply, proprioception is a fancy way of describing where your brain perceives your body to be in space. If you have good proprioception, your brain knows that your arms and legs are where they are.

But if you have issues with proprioception, your brain might think that you’re a little more to the left or right of where you actually are. This is where it’s common for people to do things like walk into doorframes, stub their toe or miss a step.

Some people can be born with a reduced sense of proprioception, particularly if they have neurological conditions such as autism. Others may have proprioceptive issues because of hypermobile joints. Sometimes, proprioception of a particular body part can be reduced through injury, such as a dislocation.

What are signs of proprioception issues?
There are some common signs of proprioception issues, including:

Being ‘clumsy’ in general
Running or bumping into things regularly
Tripping over things
Unconsciously holding joints or body parts in unusual ways, such as hunching
Reduced hand-eye coordination
Feeling of vague pain areas that can't be pinpointed to one spot
Being less able to tell the difference between subtle sensations, like a soft vs dull touch

It can also come with other signs, depending on the cause. Proprioceptive issues will come with sensory signs in people with autism. Hypermobile people will often experience more injuries such as rolled ankles because they have more flexible joints than most people.
Have you ever noticed that if you have an injury, you will be more likely to bump that injured limb or area? Thats because that area is where the misinformation is coming from - for example, I cut my finger a few weeks back, and managed to bump it on something on at least 3 different occasions that day! My general awareness of that finger was raised, but my ability to hone in on the location-specific proprioception was decreased due to injury.

How can I fix my proprioception?
The good news is, you can work on your proprioception and reduce the clumsiness. Proprioception is influenced by information from your nervous system and your balance. Here are some ways to retrain your brain and increase body awareness.

Move your body
A lot of people will avoid exercise because they think they are clumsy. But the more that you move your body, the more chances your brain gets to correct itself. So don’t avoid exercise – just stick to gentler options while you retrain your brain.

Retrain your balance
There are specific exercises that can challenge proprioception and retrain the brain. Stability and balance exercises are the most effective. These start with very simple and supported movements, then increase in difficulty as your proprioception adapts. For example, you might stand on one leg with your eyes open. Once you can do that easily, movements of your raised leg can be included which will challenge your balance. If that becomes easy, you can try it with your eyes closed, or add a wobble cushion or balance board.

Exercises will need to be tailored to your specific proprioceptive needs. As you can see from the example above, there are many stages of these exercises that progress to harder and more challenging movements as your proprioception enhances.

Neurons that Fire Together, Wire Together
Have you heard this phrase before? The brain loves short cuts, so movements, actions, thoughts and sensations that are often felt together can become neurally linked. We can use this to our advantage by using exercises and movements in a way that can "rewire" the proprioception of a joint so it relearns its movement or activation patterns.

Taping
Using tape can help to retrain your proprioception in conjunction with stability exercises. It helps to indicate where the body part is because the tape is slightly stretched on your skin for a number of days - your brain gets a consistent signal from the sensation receptors on the skin saying "Hey! Here I am!".
Taping can also help with holding the joint or body part where it should be, preventing issues such as hunching or rolling of the shoulders. It’s best to get taping done by a qualified practitioner who can tape you correctly. This is why I offer taping sessions for my clients who need re-taping between appointments.

Do you want to work on retraining your brain and increasing your proprioception? I can put together a personalised management plan to help. Book in an appointment today to get started.

Nobody likes to feel sore and achey all the time. If you experience chronic pain, it can contribute to many other conditions and sabotage your mental health. But if you’re looking for natural ways to relieve pain, the first place to look to is your diet. My good friend and incredible Nutritionist, Sam Gemmell, has taken the time to write this guest blog to explain more.

Oily fish
Fatty fish are a potent source of omega-3 fatty acids, which are naturally anti-inflammatory. Most studies that have been published focus on omega-3 supplements. But there are small studies that support consuming it as part of the diet as well. One showed that consuming fatty fish 4 times per week can reduce inflammatory compounds in the body.
3-4 serves of oily fish per week is a good number to aim for. If you prefer plant-based sources, include walnuts, chia seeds, flaxseeds and hemp seeds daily to reap the benefits.
Olive oil
Looking for a healthy source of fat to include in your diet? High quality olive oil has properties that may help to reduce joint-related symptoms. One animal study showed that extra-virgin olive oil reduced joint swelling, slowed the destruction of cartilage and reduced inflammation.
But don’t worry – the benefits are for people as well! One study showed that people who consume olive oil are less likely to have rheumatoid arthritis.
Olive oil can be drizzled over salads, or used to sauté ingredients. But it's not great for deep frying - deep frying isn't good for you anyway!
Berries
Berries are the best fruit ever, at least in my opinion! They are chock-full of nutrients including vitamins, minerals and antioxidants that can help to reduce inflammation naturally.
One study showed that people who ate at least two servings of strawberries per week were 14% less likely to have elevated inflammatory markers. Researchers also suggest that blueberries and strawberries may offer protection against arthritis.
Want to up your berry intake? Chuck them in your smoothies, porridge, salads or just straight into your mouth.
Spices
Spice things up in the kitchen! Pretty much any herb or spice will have antioxidant and anti-inflammatory properties. But if we’re going to play favourites, turmeric and ginger are bestfor sore joints and arthritis.
There are many research studies that show supplementing with turmeric can be beneficial for arthritis. But adding it into your diet can still help as well! Turmeric is not well absorbed, so the best consume it is with a source of good fats and some black pepper. Research into turmeric and ginger has shown that both have anti-arthritic effects.
How to use them? It’s simple – sprinkle your favourites spices everywhere! Turmeric and ginger can be added to sweet and savoury dishes.
Tart cherry juice
Tart cherries are packed full of antioxidants that can support your joint health. One study looking at osteoarthritis showed that consuming 475ml of tart cherry juice daily significantly reduced symptoms and inflammation. Tart cherry juice can also reduce inflammatory markers.
But the benefits don't stop there. Tart cherry juice is also a natural source of melatonin, which is needed for deep, restful sleep. If you’re not getting quality sleep, your body can’t repair damage effectively, which can exacerbate pain.
Ready to get into tart cherry juice? Make sure you choose an unsweetened variety. Otherwise, a lot of the benefits will be cancelled out by excess sugar.
Green tea
Don’t get me wrong, I love my coffee. But green tea is king when it comes to caffeine-containing beverages if you’re in pain.
Green tea contains a potent antioxidant known as ECGC. ECGC has been shown to reduce inflammatory cytokines in research. And although trials are in the early stages, the research also suggests that it could be beneficial in reducing inflammation in osteoarthritis.
I often recommend that coffee drinkers alternate between coffee and green tea – so if you drink 4 cups of coffee per day, try 2 cups of coffee and 2 cups of green tea. But if you're not big on caffeine, even one cup a day can offer health benefits.

About Sam
Sam is a nutritionist, health writer and wellness speaker based in Melbourne. She loves to spread knowledge about food as medicine, and is passionate about personalised nutrition. You can find out more on her website.

Many people know what it’s like to have a loose joint. Maybe you even considered yourself ‘double jointed’ when you were in primary school. But hypermobility is something that can be benign, or it can be a serious concern in some cases. So let’s look at hypermobility and how you can support a loose joint naturally.

What is hypermobility?
Hypermobility is when a joint has a greater range of movement than usual. This can be caused by a handful of factors, including:

The range of movement of tendons and ligaments
The range of movement of muscles
Whether there has been any stretching or damage to any of these structures

The diagram above from the Hypermobility Syndromes Association shows some joint mobility tests that can help identify generalised hypermobility. Having any or all of these signs doesn't necessarily mean you have a hypermobility syndrome, but can be an indicator. As always, see your GP if you are concerned.

Is hypermobility a bad thing?
Not always. Some people can actually train their joints to become hypermobile over time – think people who do gymnastics or calisthenics. This isn’t a problem, as long as the joint isn’t damaged and the muscles are strong enough to prevent the joint from slipping out.
There are also people that have one or more hypermobile joints, but don’t have any problems as a direct result. This is generally described as benign hypermobility.
But it can be problematic for some people. Sometimes, it’s a short-term problem – like if you dislocate a shoulder during football. This will mean you need to nurse the joint back to normal mobility to prevent further injury.
Sometimes, hypermobility is part of a bigger concern. There are conditions that present with hypermobile joints, including most forms of Ehlers-Danlos Syndrome and Marfan Syndrome. Sometimes, hypermobile joints that become problematic are the first clue that there is an underlying issue.

Tips to support a hypermobile body part
If you have some hypermobility and it’s not causing you any issues, you might be just fine. But if your joint is causing you pain, is unstable or affecting your life in any way, here are some tips to support it back to health.
Keep exercising within your limitations
The body thrives off movement, and it boosts blood flow throughout, which is needed for healing. If you have an injured body part, do any kind of exercise that doesn’t cause pain or discomfort. For example, if your shoulder is the issue, go for a daily walk still. If it’s an ankle, keep doing upper body work at the gym that doesn’t require standing.
Remember, if you’re not sure how to exercise safely due to injury, the best course of action is to consult a myotherapist who can assess the situation for you.
Use taping and other tools to increase proprioception
One issue that is common with hypermobile joints is a loss of proprioception. Proprioception is where your brain thinks your joint is. If you lose proprioception, your body can start to think that the correct position for your joint is partially dislocated, or subluxed.
A good tool to use to increase proprioception is taping. By taping a joint, you can stabilise the joint when it is very unstable. Once the joint improves, kinesiotape can help to increase your awareness, or proprioception, of the joint.
In the clinic, I offer both rigid and kinesio taping services. In fact, return clients can book in a follow-up taping session, so we can re-tape a loose joint until it regains stability. To book a taping session, contact me directly.
If your joint is particularly loose, you can also consider tools like splints, supports or orthotics to help with proprioception. These are most useful for highly unstable joints, or for times when you can’t focus solely on where a joint is. Not sure which tool is best for you? Ask your friendly myotherapist.
Be cautious with stretching and yoga
Stretching and yoga can have oodles of benefits. But if a joint is already stretched out of place, the wrong stretches or yoga poses can exacerbate the situation. Just because you can move into an extreme stretch doesn't always mean you should - often the safest option is to stop short of your absolute maximum stretch, because here you'll have the most control over your movement. Control at our very end range of movement can be difficult, and if your joints are prone to dislocation and instability due to loose or unreliable ligaments then ideally you should be aiming for a stretch where you can still keep excellent muscle control over the joint. If you’re not sure what is safe to do, have a chat to your practitioner or yoga teacher.
Work with a hypermobile-literate myotherapist
If your body is sore, a massage therapist can relieve some pain. But if you want to get the injury rehabilitated, you want to work with a myotherapist who is familiar with hypermobility.
With myotherapy, we can not only give immediate relief using massage and other treatment techniques, but also put together a personalised treatment plan. A hypermobility management plan will include targeted strength and proprioception exercises. By rebuilding the muscles and teaching your joint where it should sit, you can get back on track.

I’ve had the opportunity to work with many people who have hypermobility – both short-term and chronic. So whether you have a loose joint post-injury or a condition like Ehlers-Danlos Syndrome, I’m happy to help. Click here to book in an appointment.

Many people are already seeing a manual therapist such as a myotherapist or a chiropractor. But what you might not know is that you can see both! There are several benefits that come with seeing both a myotherapist and a chiropractor as part of your health strategy.

Myotherapy Vs Chiropractic – What’s The Difference?
The main difference between myotherapy and chiropractic is their focus. Myotherapy focuses on muscle health, although it does include some supportive work for the joints. On the other hand, chiropractic has a strong focus on the spine and its impact on the whole nervous system, as well as treating other joints throughout the body.

How Myotherapy And Chiropractic Can Work Together

Chiropractors can adjust structural issues
As a myotherapist, I am your go-to for muscle issues. And while myotherapy can include mobilising joints, sometimes it’s not enough to address a structural issue. Manipulating joints is a specialised skill and is out of a myotherapist’s scope of practice.
That’s where a trusted chiropractor comes in. If your myotherapist thinks there is a structural issue that needs to be addressed, teaming up with a chiropractor can get you sorted.
Soft tissue work can extend the results of an adjustment
Maybe you’re already seeing a chiropractor regularly. Adjustments from your chiropractor can be great at the time. But many people feel like they slip back into the same uncomfortable position in no time.
This is where working with a myotherapist can extend those results. We can have a look at any muscles that are encouraging your problematic positioning and help rebalance them. This can lead to longer-lasting results from your chiropractic sessions.
Myotherapy can make it easier for your chiropractor to effectively adjust you
If you have very tight muscles and connective tissue surrounding your spinal joints, it can sometimes be difficult to get those areas adjusted. By seeing me directly before an adjustment, a lot of my patients find their chiropractic treatment is more effective and less uncomfortable. Its definitely a satisfying feeling getting an adjustment that moves easily without feeling like muscle tension is stopping you getting the full benefit of your chiropractic session.
Adjustments and home exercise can work together
Another reason to combine myotherapy with your chiropractic care plan is including corrective exercises for the muscles. As a myotherapist, I can prescribe a personalised exercise plan that can strengthen a weak muscle, correct muscular imbalances and relieve pain over the long-term.
Why is this a great approach? It means that instead of just treating the problem, you can work towards healing it.
A combination can do wonders for spinal issues
People who have spinal issues such as nerve impingement get more bang for their buck by working with a myotherapist and chiropractor. Myotherapy can reduce pain levels and muscle sensitivity using techniques such as massage therapy, cupping and muscle energy techniques. On the other hand, chiropractic can help with repositioning the vertebrae, which can reduce compression on the impinged nerve.
Bonus point: creating a treatment plan at Balanced Life Health Care
If you see me and a chiropractor from Balanced Life Health Care, you’re in luck! As we work together, we are able to discuss your management and progress. This allows us to continue with a cohesive plan that covers all of your musculoskeletal needs.
So there’s no need to play Chinese whispers between therapists at different clinics – we’re your one stop shop for healthy muscles and joints.
Ready to bring myotherapy and chiropractic on board? To book in a myotherapy session, head to my booking page. To add a chiropractic appointment, phone Balanced Life Health Care on 03 8719 7373.

An aching hip can throw off your whole day. You might have slept on a funny angle, or it might be an old injury flaring up. Whatever the cause, hip pain can leave you limping and uncomfortable throughout the day.
Any hip pain that lasts more than a couple of days needs to be assessed by a qualified myotherapist. But if you can’t get in for a massage and myotherapy treatment straight away, here are some tips to ease your sore hips.

Gentle exercise and movement
Even when you’re sore, even a little bit of movement is often a good idea. By moving your body, you can encourage blood flow to repair any damage and improve mobility.
But when it comes to a sore hip, moving without pain can be tricky. That’s why I recommend non-weight bearing exercise in a pool or lying down. Start gently by circling your leg and hip within a range that isn’t too painful. This can improve the mobility of the hip and decrease the pain sensitivity.
As a myotherapist, I can not only assess and treat your pain. I can also recommend specific exercises and movements to rehabilitate the joint.
Yin yoga
Another gentle form of movement is yin yoga. Unlike other forms of yoga, yin is very slow and involves more gentle, restful postures. Yin yoga uses different props so that you can hold poses within a comfortable range of movement for your body.
If your hip pain is quite strong right now, you may find a class to be too much until after you've had some treatment. But if your pain is a recurring issue then a regular yoga class as a way to manage your pain and prevent flare ups is a fantastic option.
I love Ananda Yoga in Belgrave. You’ll often find me at Kerry’s Yin Yoga classes on Tuesday and Sunday morning. Kerry is the absolute best! Her classes are all about moving in a way that feels good and a lot of her classes use things like spiky massage balls to help you release tight muscles yourself. You can check out their website here.
Topical treatments
Creams and gels can provide temporary relief of pain, even for deep pains that come with a sore hip. There are plenty of good options on the market. My favourites are:

Bioceuticals UltraMuscleEze Cream – this cooling cream contains magnesium to relax overly tight muscles
Doterra Ice Blue - an essential oil based cream that helps dull pain sensations with its cooling effects
Fisiocrem – a gel that contains healing herbs like arnica and calendula

We sell the Bioceuticals and Doterra creams in the clinic, and Fisiocrem is available over the counter at most pharmacies.
Heat
Every injury is different. But many people find that using heat for muscular pain brings more relief – and is more comfortable – than ice.
So chuck on a heat pack if you have one, or pick one up at the clinic. Or jump into a hot shower and do some gentle stretches, moving your body slowly through any ‘good pain’ spots.
If you can, slide into a nice warm bath with a book and a cup of tea. As a bonus, add some Epsom salts – they are incredibly relaxing and are a source of muscle-relaxing magnesium.

Which suggestion you take does depend on the injury and your pain levels. If your hip is aching, tight and generally sore, you could probably use any of these, or all of them! But if your hip pain is sharp and significantly reducing your mobility, your best bet is to use topical treatments, and book in to see a practitioner, stat.

Has your hip pain been getting you down? I offer sessions throughout the week, including evenings and Saturdays, so that you don’t have to suffer through the pain. To book in an appointment, click here.

Headaches can vary from mildly dull and annoying to intensely sharp or throbbing. They can creep in slowly, or seem to appear out of nowhere. For some people they can last for a very short time, and others get headaches that just don't seem to quit.
No matter what the cause of your headache, these simple tips are a great first step to help you to feel a little bit better.

Suss out the origin
First up, you want to figure out why you have a headache. Have you spent too long at the computer without moving over the last few days? Have you been under a lot of stress? Have you lifted or carried something heavier than you're used to? Are you dehydrated? Or could it be hormone related?
Having an idea of why you have a headache can help you figure out if you need help from your Myotherapist for muscle related pains, or if you need to make some changes to your routine like drinking more water or finding ways to reduce stress.

Check in with your muscles
Most headaches have some kind of muscular involvement, whether it’s directly causing the headache or is a side effect of the pain. The good news is that you can figure out if your muscles are involved.
Have a feel along your neck and shoulders for any trigger points – spots that are tender and a bit painful to touch. Strong trigger points can send referred pain to other muscles, too. These are signs that your muscles are feeling tense, maybe from more physical activity than you're used to, or from staying in one position for a long time. Sometimes even your arms can have trigger points, so have a feel around your upper arm, particularly along the tricep area on the back of your arm.
Have you been clenching your teeth? Feel around your face and jaw to check if there are any super-tender areas. You might also find a tight band around your temples. Headaches can be an early sign of TMJ dysfunction, so make sure you see your friendly myotherapist quick-smart if you are getting headaches caused by clenching or grinding.

Are you getting sick?
Another common cause of headache is sinus pain. Try gently pressing between your eyebrows and on either side of your nose, right below the eyes. If this area is tender, you might have a case of sinusitis coming on, and you'll probably have other symptoms like a runny or blocked nose and a fever.
If you have a cold or infection, its always best for both of us if you wait til you've recovered from the contagious phase of the infection before you come in to see me. Check in with your pharmacist for a recommendation for something that can help with your cold/flu or infection symptoms - clearing the infection can often clear the headache!
Something I can vouch for personally is Salt Therapy to speed up the time it takes for a sinus infection to clear. The salt helps with inflammation in the nose and lungs, as well as breaking up the congestion and making it easier to clear the sinuses which hugely relieves the pressure. Natalie at Salts of the Earth in Boronia takes care of me when I feel a sinus infection or cold coming on.

Have a good stretch
Remember those muscles from the last tip? They are the ones we want to stretch out gently.
Roll your neck up and down, then side to side, breathing into any tight or sore spots. My little bonus tip here is to sit on your hand or hold the base of your chair so that you can really isolate the stretch into your neck and shoulders - when you're super tight, sometimes what should be a neck stretch becomes the whole upper body moving at once! Locking down your shoulder by sitting on your hand will help you feel a much more satisfying stretch into your neck!
Open and close your jaw slowly, stretching out the muscles and releasing tension. Using your fingertips to massage over your jaw while you open and close can also feel really relieving!
Reach your arms back behind your body for a stretch that targets the front of your shoulders, then roll down slowly as if you were trying to touch your toes for a nice back stretch - it doesn't really matter if you can or can't actually get to your toes, its more the stretching action here that counts. You can even bend at the knees if you feel too much strain in your hamstrings and the back of your legs.

Drink some water!
Most of us don’t drink enough water – myself included. But dehydration can cause headaches, and make them worse even when it’s not a direct cause. If you feel a headache rolling in, drink 1-2 cups of water. It can’t hurt, so why not give it a try?

Is stress playing into your headaches?
What does your down time routine look like? If its a bit neglected, try to find some time for things that you enjoy that can help reduce stress. For some people, that could be exercise or meditation - which are both fantastic for getting your brain to release some lovely happy hormones and neurotransmitters! But it might also be reading, gardening, seeing a friend, going out for a meal, playing a game.

Remember – headaches and migraines are two different things!
A super-bad headache does suck, but it feels different to a migraine. I’ll be sharing more on migraines in the future, but there are a few telltale signs. It’s probably not a migraine unless you experience at least a few of these:

You have had migraines before
You’re feeling dizzy or lightheaded and quite sick
You’ve experienced aura symptoms, like flashes or floaties across your eyes, partial vision loss or smells and tastes that aren’t there
You can’t stand even gentle light - you’re practically a vampire in bright light!
Even gentle sounds make it much worse
Focusing your eyes is difficult or makes you feel even worse

If you have a headache that is being caused or worsened by tight muscles, I’m here to help. A Myotherapy treatment for headaches will look at your head, jaw, neck and shoulders, and could include some feel-good remedial massage to release tight muscles, as well as other approaches like cupping, needling or mobilisations to reduce pain and improve your movement. Book in a short session today, and we’ll have you feeling better shortly.

Everyone has experienced pain at one time or another. But pain is personal – each of us experiences pain differently. Some of us feel it very intensely, and others not so much. This is because pain depends not only on what happens to your body, but also how your brain responds to it. This is what is known as the Pain Matrix.

What is the Pain Matrix?
This matrix processes information from the nerves that tell us when we’re in danger or injured. It responds by increasing or decreasing our sensitivity to these messages. These changes – known as top-down regulation – control how intensely we feel pain.
The Pain Matrix involves different areas of the brain that control emotions, behaviour, movement, perception and thoughts. So it’s no surprise that when you’re in pain, all of these different factors can change.

How does the Pain Matrix work?
There are two main changes that the Pain Matrix can induce. Anti-nociception is a reduction in sensitivity to pain, whereas pro-nociception is an increase.
Anti-nociception uses the body’s natural painkillers – endorphins – to block the danger signal and decrease the pain response. Ever seen someone injure themselves in a dangerous situation, like in a car accident, but they can still move to safety without feeling pain? This is because a rush of endorphins temporarily blocks out the message of danger so they can get to safety.
On the other hand, pro-nociception is usually due to swelling and chemical changes in the nerve endings around an injury. Have you ever had a bad paper-cut? Your sensitivity is much higher around the cut, even if you’re not touching the injured part. Sometimes, even moving the other fingers can hurt.

Changes in the brain = changes in the pain
Despite what we used to believe, the brain can continually change its form and function as a form of adaptation. These changes are known as Neuroplasticity. Nerve pathways can physical alter by increasing or reducing the number of connections. Or they can alter the release of neurotransmitters – more stimulating neurotransmitters means more nerve activity, which can increase the sensitivity of the system.
When it comes to chronic pain conditions, the central nervous system is reorganised. This can include damage to nerves, leading to abnormal connections between them. Pain is more likely to occur than not, as pro-nociception increases and anti-nociception is impaired. This can lead to exaggerated responses to pain including pain caused by non-painful experiences - this is known as allodynia, and can be a common symptom in conditions like Fibromyalgia.
Long term inflammation can lead to a heightened sensitivity of the nervous system. In the presence of inflammation the amount of nerve stimulation needed to send the signal decreases and the nerve firing rate increases. With so many danger messages coming in when there is inflammation present, the nervous system starts to respond on high alert by using its protective mechanism - pain!

Controlling the pain
There is no one size fits all approach to controlling pain, but theres increasing evidence that changes to pain intensity can be influenced by more than just the incoming messages from our tissue - it can also be influenced by our perceptions of danger and safety. This is likely due to the pain matrixes involvement in areas of the brain that deal with emotions, behaviours and thoughts. Pain experts Dr Lorimer Moseley and Dr David Butler of the NOI Group have published a fantastic book called Explain Pain that describes DIMs and SIMs - that is, Danger In Me (DIMs) and Safety In Me (SIMs). They say that any credible indication of danger can increase your perception of pain, and likewise a credible indication of safety can decrease the pain. We'll dive deeper into this research in future blogs.

The Gate Control Theory involves a more physical approach to pain control.
Have you ever bumped into something, then rubbed the area to make it hurt less? The Gate Control Theory is that non-painful sensations such as pressure can block or override the danger messages and reduce pain. The nerves that tell us about pressure are faster and more effective than those that tell us about danger. This might be part of why something like a good massage session helps with pain. Massage is also a great way to stimulate some feel-good endorphins, which promotes anti-nociception to reduce painful sensations!

If you’re looking to minimise your pain, a combination of massage, exercise therapy and other myotherapy treatments can help. Have a look at my online booking calendar to book in for an appointment.

Myotherapy And Acute Sports Injuries

Prevent Sports Injury With Myotherapy

Changes to clinic hours starting March 2018

Massage and Myotherapy at the Seven Sisters Festival

What To Do After A Myotherapy Treatment

Managing Jaw Pain and TMJ Dysfunction

Is Myotherapy Painful?

The Holistic Approach – Why Your Body Is Not A Compartment

Joint Pain In Winter? Tips To Relieve The Aches

What Is Pain? This is why its not "all in your head"

Enter the Whinge Zone! Are You In Pain? Telling Me Helps. Here’s Why

Fibromyalgia And Myotherapy – Can It Help?

Is This Symptom Normal? Red Flags To Watch Out For

Proprioception – Is This Why You’re Clumsy?

Feeling Sore? How Specific Foods Can Alleviate Your Pain

All About Hypermobility – Supporting Your Loose Joints

Can Myotherapy and Chiropractic Work Together?

Sore Hips? A Myotherapist’s Tips For Relieving Hip Pain Naturally

Got A Headache? Simple Tips To Relieve The Pain

Can The Pain Matrix Explain Your Chronic Pain?