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By Rachael Bird, Myotherapist Understanding Microbiomes and Their Impact on Health Microbiomes are communities of tiny organisms living in our bodies, feeding off our environment and the food we consume. I recently learned about them from a Netflix documentary called "Hack Your Health." It's an engaging watch and surprisingly informative, with little animations throughout the movie. If you have a Netflix subscription, you should certainly give this a watch! Here's a summary of what I learned after watching it.  What Are Microorganisms?
Microbiomes are made up of colonies of microorganisms that come in various types, depending on what you're exposed to and what you eat. When there's a healthy amount of microorganisms, there's quite a range of diversity. Conversely, a lack of healthy microorganisms results in little diversity, which can lead to health problems such as Parkinson's, Alzheimer's, ADHD, and many more. The Impact of Diet on Your Microbiome The documentary highlighted that a diet rich in vegetables can significantly increase the diversity of your microbiome. Interestingly, the good and bad microorganisms in your body will battle each other based on what you feed them. For instance, if you constantly consume sugary foods like chocolate, it will starve the good microorganisms, leaving you with fewer of them. Conversely, eating healthy foods will starve off the bad guys. Additionally, certain microorganisms thrive on fats. If you consume a diet high in fats, these fat-loving bugs will feed on the fat, influencing the composition and health of your gut microbiome. The Battle Within One of the fascinating aspects is that the more you eat sugary foods, the more you crave them. This happens because the bad microorganisms get "angry" when you try to starve them. However, if you persist in eating healthier, the baddies lose their power and cravings diminish. Real-Life Testing and Results The documentary featured microbiome and gut health testing on four people. Although some participants weren't doing as bad as they thought, the results showed a lack of microbiome diversity for most of them. This revelation led them to change their beliefs and decide to work towards better treating their bodies. Interestingly, one participant who had been consuming a blend of different fruits and vegetables saw a significant improvement in microbiome diversity due to this change in dietary behaviour. It's fascinating to know that such changes can really affect your body if you choose to make them. The documentary recommends consuming 20 to 30 different fruits and vegetables per week. Fecal Transplant Donations The documentary also touched on fecal transplant donations of microbiomes. Yes, that does pretty much mean a poo transplant! This process can improve the health of someone with bad microbiomes if the transplant is filled with healthy microorganisms. Interestingly, they also mentioned that it can transfer symptoms such as depression or hormonal acne, so its sounds like you want to be fairly picky with the donor if you were ever to try out a poo transplant yourself! Understanding how your microbiome affects your body and mind is crucial. This knowledge can be particularly useful for those struggling with IBS and other gut-related health issues. By making informed dietary choices, you can enhance your microbiome diversity, leading to better overall health. Watching "Hack Your Health" opened my eyes to the incredible impact of microbiomes. As we learn more about these tiny organisms, it's clear that taking care of them can lead to significant improvements in our health and well-being. If you haven't seen the documentary yet, I highly recommend giving it a watch. It might just change the way you think about food and health forever. By Megan Cornish, Myotherapist With breakdancings recent debut in the olympics, and the current trending entry from Australia in the 2024 Paris Olympics (I think we know which one I’m referencing), I can’t think of a better time to talk about just how physically demanding this sport truly is and the level of skill required to not only execute this style of dance well, but to not injure yourself while you do it!  So why is breakdancing an olympic sport now? Can’t anyone just hit the floor and bust out a move? Well no - although breakdancing has a creative and improvisational nature it also encompasses a wide range of technique and skill when it comes to control, balance, strength and flexibility just to name a few. Even if we analyse common breakdancing moves like freezes, flips and headspins we can clearly see the physical load on the dancer's body, in particular their upper body and joints such as their neck, shoulders and wrists. Which brings me to the essence of this blog which is discussing common injuries break dancers may experience and the ways in which Myotherapy can assist in the recovery process.
Given that this style involves a lot of floor work that requires quick shifts of weight and load transfer through the upper body the chances of sustaining an overuse injury or impact injury (from a possible awkward landing here and there) are pretty high, with the most common affected body part being the wrist. Some symptoms of a wrist repetitive strain injury can include one or more of the following:
Some other regions specific to breakdance that pain can potentially arise in are neck/ spine, shoulders, elbows and knees which is not a surprise when you look at the crazy moves these dancers are pulling off so effortlessly! Now that we have identified some common areas and physical conditions a dancer of this style may experience at some point in their dance life, let's talk a bit about Myotherapy and its place in supporting breakdancers in their craft. Myotherapy is a form of physical therapy using manual techniques to influence and treat soft tissue such as muscle, ligaments, tendons and support overall joint health and function. As myotherapists we are qualified and experienced in the treatment of a wide range of musculoskeletal conditions/ injuries and are also able to assist in their rehabilitation management and recovery. We work with a variety of different people from all walks of life which includes anyone from more of a sedentary lifestyle to high level performing athletes Who am I? I am a certified Myotherapist and Dancer of over a decade of experience. I have assisted dancers of a range of different styles with a variety of different injuries and musculoskeletal conditions to help my fellow dancers get back to doing what they love quickly. If you break dance professionally, if you like to bust a move in the privacy of your own home or anything in between, and if Myotherapy sounds like something you might need .. pop and lock your way into Simple Wellness Myotherapy today or give us a call on (03) 8204 0970! We can’t wait to see you! You'll find us at Shop 12B/150 Kelletts Rd, Rowville VIC 3178. By Ethan Farr, Sports Myotherapist & Exercise Scientist Does your teenager get pain below the knee cap at the top of the shin bone? Do they seem to be taking longer to recover from sports events at school, or even need a sick day after a big physical effort like playing a game of footy or running cross country? And if they take a knock to the knee, are they in extreme agony? This could be from a condition called Osgood Schlatters, and its really common in teenagers, especially if they are involved in sports.  What is Osgood Schlatters?
Osgood Schlatters is a common joint condition that affects the knees, especially in adolescents who are going through growth spurts. It's characterised by pain, swelling, and tenderness just below the kneecap, where the patellar tendon (the tendon that attaches the quadriceps to the tibia) attaches to the shinbone. Males are more commonly diagnosed with Osgood Schlatters however, it can affect both males and females at different ages. Typical age ranges for teen boys are between 12-15, and in young girls between 8-12. Osgood’s is also more common directly after a growth spurt and for those who do repetitive movements like jumping and sprinting which pretty much covers all youth sports. What does Osgood Schlatter look like and how can you help your children? Front knee pain with or without swelling, is the leading symptom in this condition and it aggravates during physical activities such as running, jumping, cycling, kneeling, walking up and down the stairs and kicking a ball. Other things that can help identify Osgood Schlatter’s is pain on touching/palpating below the kneecap on the shinbone, in some cases there can be a bony protuberance or swelling or bony projection in the shin, and quadricep tightness is another symptom for the condition. Now how can you help - knowledge is power, as a parent you can track whether your child is in continuous/increased pain after physical activity and if they’ve had a growth spurt recently. If this is the case, pain management is the aim of the game. This can look like slightly reducing participation in sport and icing the knee immediately after sports to help control swelling and pain. Making sure your teenager stretches their quads well in a pre-game or pre-activity warm up will also help to reduce strain on the patellar tendon - we know a lot of kids don't love to warm up thoroughly, but this is really essential to reducing their ongoing pain. Another thing you can do as a parent is book in with one of our Myotherapists for help. We can help reduce swelling and pain in the knee through massage and manual therapy techniques, including more advanced techniques if your teen is comfortable with options like cupping and myofascial dry needling. We can also tape the knee in a way that supports the growing joint and strained tendons, to provide protection and support. Taping decreases loading on the patella tendon reducing pain after physical activity. We can teach stretches for the quadriceps and hamstrings for pre and post sport, we can give exercises to strengthen the vastus medialis oblique (a muscle in the quadriceps group) which has been shown in studies to reduce knee pain. Understanding Osgood Schlatters is crucial for parents of active adolescents with knee pain. Recognising the symptoms—such as knee pain exacerbated by physical activities—and knowing when to seek help are key steps in managing this condition. Our Myotherapists offer effective strategies like taping techniques, targeted stretches, strengthening exercises, and therapeutic interventions that can alleviate pain and support the child's recovery. Taking proactive steps like these can make a significant difference in managing Osgood Schlatters and ensuring that young athletes can continue to enjoy their sports safely and comfortably. If you think your child could possibly be suffering from Osgood Schlatters please get in contact with us or make a booking with us so that we can help support you and your child getting back to doing what they love and being pain free today. Simple Wellness Myotherapy is located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178 or you can call us on (03) 8204 0970. By Ethan Farr, Sports Myotherapist & Exercise Scientist Piriformis syndrome is characterised by pain and discomfort in the buttocks, typically caused by irritation or compression of the sciatic nerve near the piriformis muscle. It can also cause referred pain into the leg, including sharp or aching pain, pins & needles, numbness or tingling in the leg or foot. This is a condition we see often in people who cycle due to the position on the bike, but can also be seen in other highly physically active sports, too.  In over 80% of the population, the sciatic nerve runs deep to and exits underneath the piriformis muscle.
Early divisions of the sciatic nerve can predispose patients to piriformis syndrome, with these branches passing through either below or above the piriformis muscle. Runners, cyclists, and rowers are at the highest risk for piriformis syndrome due to their engagement in activities that involve pure forward movement. These activities can weaken the hip adductors and abductors, which are crucial for opening and closing the legs. The piriformis muscle can become tight from prolonged sitting, a common issue among working people, and this is particularly pertinent for long-distance cyclists, who are exposed to two of these predisposing factors. Additionally, the repetitive motion of cycling primarily engages the hip flexors and extensors while neglecting the hip abductors and adductors. This imbalance can further strain the piriformis muscle and contribute to its tightness. Furthermore, the posture adopted during cycling—leaning forward with hips flexed—can exacerbate the compression of the sciatic nerve against the piriformis muscle. This compression can result in pain, numbness, or tingling that radiates down the leg, mimicking symptoms of sciatica. For long-distance cyclists, who spend extended periods in the saddle and engage in pure forward movement, the risk of developing piriformis syndrome is heightened. The combination of prolonged sitting, repetitive motion, and muscle imbalance underscores the importance of preventive measures such as proper bike fit, regular stretching routines targeting hip muscles, and incorporating cross-training activities to maintain overall muscular balance. By understanding these predisposing factors and implementing appropriate preventive strategies, cyclists can mitigate the risk of developing piriformis syndrome and maintain their performance and comfort during cycling activities. How we can help: Myotherapy supports through the focus on addressing muscle imbalances, tightness, and overuse issues that commonly afflict cyclists due to the repetitive nature of their sport. Techniques such as deep tissue massage, trigger point therapy, myofascial dry needling, and myofascial release are effective in releasing tension in these muscles, improving flexibility, and restoring proper alignment. These therapies can enhance blood circulation and lymphatic drainage, which aids in the removal of metabolic waste products and reduces inflammation. This can significantly accelerate the recovery process after intense cycling sessions or competitions. By incorporating regular remedial massage or myotherapy sessions into their training regimen, cyclists can proactively manage muscle tightness and imbalances. This proactive approach not only helps in preventing injuries like piriformis syndrome but also promotes overall muscle health and performance efficiency. So if you would like to not only reduce any pain you experience or reduce your risk of overwork injuries whilst also improve your cycling performance make sure you book in with me for an assessment and to start your treatment plan. I'm available Tuesdays 8am-12pm, Thursdays 12.30pm-7pm, and Sundays 9am-3.30pm at Simple Wellness Myotherapy. We are located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178 or you can call us on (03) 8204 0970 By Ethan Farr, Sports Myotherapist & Exercise Scientist Plantar Fasciitis is a condition that has piqued my interest as I have also suffered from it and since I have had it I have grown a passion in treating it and fighting it off for good. But what is Plantar Fasciitis? Plantar Fasciitis is a musculoskeletal disorder characterised by heel pain that is exacerbated by weight-bearing activity and after extended periods of rest or sedentary behaviour - but what does this mean in english?  Fundamentally Plantar Fasciitis is a long term (comes up repeatedly over a few months) pain at the bottom of the foot this can be heel or arch of the foot. It is worse after sitting or lying down, and it is most commonly felt first thing in the morning when you get up from bed but can be brought on after long periods of walking or standing.
Studies have shown that Plantar Fasciitis affects 10% of adults in their lifetime and is most common in individuals between the ages of 40 and 60 years old, but can affect a younger population of habitual runners or those that are just highly active. Where does it come from/ how do you get it? Plantar Fasciitis is multifactorial but has commonly been linked with; High impact exercise; Obesity; prolonged standing/sitting; flat feet; occupational use of equipment like heavy safety boots; and is highly prevalent in runners. Common practice for the treatment of Plantar Fasciitis includes stretching and exercises for the muscles around the ankle and sole of the foot, as well as using orthotics for the shoes you wear, and potentially using a glucocorticoid injection (Ouch). Did you know that there is another treatment option focusing on pain management making it much easier to do everything you need to do day to day without that constant ache in the feet nagging at you - but what is this miracle cure? Say hello to myofascial dry needling or MDN for short, MDN is a technique used by myotherapists and other healthcare professionals to treat myofascial pain and muscle tightness. It involves inserting acupuncture needles into trigger points (or “knots”) in a muscle to stimulate a healing response and release tension. Not to be confused with acupuncture, which is based on traditional Chinese medicine and focuses on balancing energy flow, MDN targets muscular issues directly, aiming to alleviate pain, improve range of motion, and promote healing. Many studies have supported the notion that MDN can be used in the treatment of Plantar Fasciitis and some studies have found that the use of MDN on the gastrocnemius and soleus (muscles in the calves) had a statistically significant (≥95% of participants experienced improvement) reduction in plantar fascial pain moderate (2 weeks post treatment) to long term (4 weeks post treatment) for most subjects. What does this mean for you? With reduced pain you are able to do the exercise needed to help strengthen and support your ankle and heel meaning if you take an active role post treatment your Plantar Fasciitis may not come back. For others who may not be capable to be more active in their recovery the ability to be pain free for up to 4 weeks is enough and they can seek regular maintenance treatments monthly or bimonthly to control pain. Ready to take the first step towards relief from Plantar Fasciitis? Book your session at Simple Wellness Myotherapy today and experience the transformative benefits of myofascial dry needling. Take charge of your recovery and bid farewell to foot pain for good! Simple Wellness Myotherapy is located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178 Contact us on (03) 8204 0970 Our Rowville clinic is open 9am-6pm every Sunday! We have two fantastic therapists who work on a Sunday:  Ethan Farr - Sports Myotherapist & Exercise Scientist Ethan is an excellent rehabilitation focused therapist. He has a wealth of experience with exercise centred injury recovery, and is building a fantastic reputation for his hands on treatments. He loves to help people with non-surgical recovery of sporting injuries, including things like:
 Duke Autret - Myotherapist Duke is a Myotherapist and Remedial Massage Therapist, with qualifications in Pilates. He is passionate about encouraging movement as medicine, and providing outstanding care to help people in pain to regain better mobility and live a more painfree life. He loves to help people with things like:
Book a Sunday AppointmentOnline booking for a Sunday appointment is easy - check our availability and book in advance, our Sunday sessions are popular!!
Simple Wellness Myotherapy is located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178 Contact us on (03) 8204 0970 By Megan Cornish, Myotherapist Over the last week in particular there has been an increase in acute neck pain and cases of facet joint irritation. In this blog we will discuss the symptoms of an irritated facet joint and discuss available treatment options as well as some tips and tricks you can utilise at home. So, without further ado, let's dive into the wonderful world of facet joints!  Have you ever woken up one morning with neck pain and stiffness that progresses quickly into very limited ability to move your neck and intense pain? Maybe you’ve found it difficult to head check to the left or to the right when driving in the car so you’ve had to use your whole body to turn to do so. Maybe you have been standing under the warm water of the shower for a while now or glued to your hot pack trying to get any form of relief from extremely stiff neck muscles. If you have or are currently experiencing any of the above scenarios you may have an irritated facet joint in your neck.
Facet joints are joints that connect the bones of your spine together allowing your spine to bend, twist and rotate. Whilst providing movement they also support the spine and prevent excess movement by providing structural support to the overall spinal column. These joints sit at the back of the spine and there are 4 facet joints for each vertebrae, 2 upper and 2 lower. Sometimes these joints can become inflamed due to certain conditions such as osteoarthritis, trauma from a car accident or sport injuries, or from more mundane daily activities like sleeping awkwardly or a rapid movement that twinges the neck. For the purpose of this blog we will be addressing neck related facet joint pain however it is important to note that facet joints can get inflamed along any point of the spinal column. How do we know that your current neck pain is facet joint related? There will be a few different things that we look for to identify that the root cause is a facet joint. The biggest clue that we get is which movements of the neck are impacted. In facet joint presentations it may be painful to move/look to one side however almost completely fine/very minimal pain when looking the other way. For example you may be able to head check to the left with no issues but have difficulty head checking to the right. You may also be experiencing discomfort when looking at the ceiling however not when looking down at the ground. This is due to the space between the joints narrowing/ closing off in these same side movements compared with the other side. Facet joints will usually affect one side and pain will often be one sided/ local to the region. Another big clue is your description of the type of pain you are experiencing. Patients will often describe their pain as a locking, jamming, pinching, tightness/stiffness or achy sensation. As Myotherapists we can assess your ability to move actively AND passively. Which means we will watch you do the movements first, but if that doesn’t confirm our suspicions we can then do the movements for you by getting you to lie down on your back and (try your best to) let us control your movements. When we do this we are taking the muscles out of the equation and all that's left is your joints, if you still experience pain while we do the movements for you this is most likely a facet joint. We will also palpate (feel/press on) the joints to check for tenderness at the joint itself, there are also a couple special orthopaedic tests that we can use to confirm that we are dealing with a facet joint. If all of that comes up positive for a facet joint pathology as well as the correct symptom profile for a facet joint pathology, then we have found the culprit of your pain! One of the main reasons facet joints are so painful is the muscular guarding that comes with the condition. The main thing to remember here is that the body is very VERY good at protecting itself when something isn’t quite right. Therefore if your joint gets inflamed your nervous system is going to send messages to all of the surrounding muscles to “guard” and protect the injury as best as possible. This is what causes the really tight muscles and very limited range/ability to move your neck. Another important thing to note is that your body will absolutely heal itself! Facet joints usually tend to be acutely painful for anywhere from 2-7 days, but usually do not hang around longer than 2 weeks. We call this a self limiting condition, which means it typically will resolve itself even without any intervention - however, most people like to speed up the process by getting it treated. Myotherapy is a great way to support the natural healing process and speed up your overall recovery from this condition. As Myotherapists we are trained in being able to safely treat joint pathologies and facet joint irritation as part of our scope of practice. This means that along with treating the muscular component we can also use techniques such as joint mobilisations and joint MET to promote healthy joint function and healing. Not sure what a joint mobilisation is? Its a slow, low grade movement that we use to allow an irritated joint to begin moving freely again. Its not a “Crack!” of your neck!! The “cracking” technique is called a Manipulation or Adjustment, which is a full force, high velocity movement that only a qualified chiropractor or osteopath is able to provide for you, if that is more your style. Facet joints also tend to respond well to dry needling on the affected side. We can needle the super tight muscles that are locking up around the joint to restore freedom of movement. This can help make the healing process quicker, and reduce the intensity of the pain while your facet joint recovers. In terms of home care for facet joints here are some things we like to suggest patients with a joint irritation do at home:
This exercise can be done by making a double chin! (We know, super flattering!) Keep your eyes on a fixed structure at eye level in front of you and pull your head back to create that double chin. Be careful not to drop your chin to your chest or have your head tilted upwards, we want that nice neutral position and a slide back to execute this exercise efficiently.
The above suggestions are just some of the things you can do at home to aid the recovery of an inflamed facet joint in the neck; however it is most beneficial to the healing process to be doing these in conjunction with physical therapy to get the best results. Myotherapy is a great form of physical therapy and we treat these cases and presentations frequently. Its important to know that while this kind of pain can feel really horrible in its most acute stage, it usually won’t last longer than a few weeks, and likely even less if you get it treated very early on. If you have any of these classic facet joint irritation symptoms don't hesitate to book an appointment and together we will create a treatment plan to get you and your facet joints healthy and happy again! Simple Wellness Myotherapy is located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178. Additionally, you can contact us on (03) 8204 0970 to arrange an appointment today. By Ethan Farr, Sports Myotherapist & Exercise Scientist Calf tears are a common injury among footballers, often resulting from the intense physical demands of the sport. This injury can sideline players for weeks or even months, affecting not only their physical performance but also their mental state and career prospects. Understanding the mechanism of calf tears and the role of myotherapy in recovery can help players return to the field swiftly and safely.  How does a calf tear happen?
The calf comprises two primary muscles: the gastrocnemius and the soleus. These muscles work together to facilitate movements such as running, jumping, and sudden changes in direction—actions frequently performed in football. Calf tears usually occur due to overstretching or excessive loading of these muscles, leading to a partial or complete rupture of the muscle fibers. Common scenarios leading to calf tears in football include:
How does it feel if you've torn your calf? Footballers and athletes experiencing a calf tear may notice:
While a Myotherapist can't provide a definitive diagnosis, your appointment with us will include physical examination, assessing pain, swelling, and muscle function. To officially diagnose a calf tear, imaging tests like ultrasound or MRI may be required to determine the severity of the tear - this can be ordered by your GP, and you can bring any imaging reports to us to help you with your recovery. Myotherapy can be instrumental in recovering from calf tears. Myotherapists employ various techniques to alleviate pain, promote healing, and restore function. Assessment: The myotherapist will perform a thorough assessment to understand the extent of the injury, considering factors like the player's history, the mechanism of injury, and any pre-existing conditions. Pain Management: Initial treatment focuses on reducing pain and inflammation. This may involve techniques such as ice therapy, compression, and elevation. Myotherapists may also use modalities like ultrasound and electrotherapy to manage pain and stimulate healing. Soft Tissue Treatment: Targeted massage and manual therapy techniques help reduce muscle tension, improve blood flow, promote tissue healing, and can aid with scar tissue and adhesions that may have formed. Exercises for Restoring Flexibility: Gentle stretching exercises increase the flexibility of the calf muscles, reducing the risk of re-injury. Myotherapists guide patients through a progressive stretching routine tailored to their recovery stage. Exercises for Strengthening: Strengthening exercises are crucial for rebuilding muscle strength and endurance after an injury. Myotherapists design specific exercises to target the calf muscles and surrounding areas to ensure balanced muscle development and prevent future injuries. Functional Training: As recovery progresses, functional training exercises that mimic the demands of football are introduced. These exercises focus on improving coordination, balance, and agility. As an Exercise Scientist, this is something I specialise in. Sport-Specific Drills: Incorporating sport-specific drills prepares you for a return to play. This includes running, jumping, and directional changes to ensure the calf muscles can withstand the sport's physical demands. Prevention and Long-Term Management Preventing calf tears involves a combination of proper training, adequate rest, and injury management strategies. Footballers should:
In conclusion, calf tears can be a significant setback for footballers, but with the right approach to treatment and rehabilitation, a full recovery is achievable. Myotherapy plays a crucial role in managing pain, promoting healing, and ensuring players return to the field stronger and more resilient. Book with me on a Tuesday, Thursday or Sunday to get back on the field. Simple Wellness Myotherapy is located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178. Additionally, you can contact us on (03) 8204 0970 to arrange an appointment today. By Ethan Farr, Sports Myotherapist & Exercise Scientist This is a bit of a loaded question. There are a lot of factors that contribute to when you are able to get back to exercise post injury; the severity of injury, what kind of injury, your strength/conditioning pre injury and the kind of training you do just to name a few.  Strictly speaking you are able to get back into the gym while injured as long as you are training around said injury and finding no increase in pain or swelling the next day e.g. an injured leg you can still train upper body, however for training the injury there are 3 general phases of healing: the inflammatory phase, the proliferative phase and the remodelling phase.
What do these stages mean for you and getting back to the gym? Realistically these stages are not quite set in stone as you may be able to tell as there is quite a large range in timeframe that these stages can occur in but these stages aid in creating a general guide to what kinds of exercise should be programmed into your rehabilitation pathway. Generally within those first 3-7 days you should be focusing on reducing inflammation and pain so exercise isn’t your main concern at this point. However if you must, the exercise you should be doing generally consists of non-weight bearing exercise going through the range of motion of the injured site without increase in pain. Between days 4-21 you are looking at introducing more weight bearing exercises for things like ankle sprains this could be a little as walking for shoulders you could be looking at light band work trying to use the full range of motion of the joint with some resistance. In this stage a VAS pain scale can be used to guide your movements and exercise programming a VAS pain scale in this case would be a pain rating from 0 being no pain at all to 10 being incredibly painful, if the exercise you’re doing increases pain to the 7-10 ranges then it is not suitable for rehabilitation and could be doing more damage than good (No pain no gain need not apply to the rehabilitation pathway in this sense). The last stage of healing is a long lasting stage most people may not even realise they’re still in the process of healing when they’re in this stage, it can present as something as small as having a reduced ability to balance on one leg compared to the other or even just being a little apprehensive in doing certain movements. At this stage you are looking to incorporate increased challenge to the exercises programmed you are looking at including your bigger compound movements or increasing instability during the exercises, in this stage exercises will generally be guided by your daily life activity needs e.g. working a trade vs office work will have very different needs and if you play sport your exercises can be tailored to your sports needs. Getting back to the gym feeling better then you felt pre-injury is what I love about myotherapy and fitness so if you find all of this too complicated to follow but still want to get back to top shape after an injury, I would love to have the chance to guide your rehabilitation pathway and get you back to peak performance. Book with me on a Tuesday, Thursday or Sunday. Simple Wellness Myotherapy is located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178. Additionally, you can contact us on (03) 8204 0970 to arrange an appointment today. By Ethan Farr, Sports Myotherapist & Exercise Scientist According to the Australian Institute of Health and Welfare an estimated 594,000 Australians over the age of 15 played netball throughout 2020–21. During this year there were 1,500 injury hospitalisations attributed to netball—1,380 female and 120 male. Just over half of these hospitalizations were due to soft tissue injuries and a little over a third were for fractures. According to Netball Australia “knees and ankles are the most commonly injured body parts for netballers” and they are most commonly injured during the landing phase when jumping or stopping.  A few of the most common soft tissue injuries that occur within netball include: ankle sprains, shin splints, achilles tendinopathy, patella tendinopathy and ACL tears.
Now ankle sprains often dismissed as minor injuries, can prove far more nefarious than most believe. Beyond the immediate discomfort and inconvenience, untreated or improperly rehabilitated ankle sprains can lead to chronic instability, recurrent injuries, and even long-term joint damage not to mention decrease in sports performance and changes in walking and/or running mechanics increasing risk of many other injuries. The initial pain and swelling may subside, lulling individuals into a false sense of recovery, yet lurking beneath the surface are weakened ligaments and compromised proprioception, leaving the ankle vulnerable to further trauma. Myotherapy can play a crucial role in the treatment of ankle sprains by reducing pain and inflammation, improving blood circulation, and promoting tissue healing. Through targeted techniques, such as deep tissue massage and lymphatic drainage, we can help restore mobility, flexibility, and function to the injured ankle, facilitating a speedier and more complete recovery. Patellar tendinopathies and ACL tears are some of the other more common and more sinister injuries that occur in netballers. These injuries can decrease general stability around the knee and cause a lot of pain in all movements of the knee. Patellar tendonitis or “Jumper’s knee” is an inflammation of the patella tendon or the tendon just below the knee cap, it is an overuse injury caused by running or jumping especially on hard surfaces much like a netball court. It is associated with pain around the knee cap that gets worse with activity such as walking, running or jumping, and it can get worse with walking up stairs or uphill. Massage can help through improving circulation improving the healing process and by reducing tightness of muscles around or connecting to the patellar tendon reducing the pulling on the tendon. ACL tears are an injury I’m sure most have heard of but you may not know what it actually entails, The ACL or the anterior cruciate ligament is one of 4 ligaments in the knee holding and supporting the femur (thighbone), tibia (shin bone) and the patella (kneecap) creating stability in knee movements. The ACL runs diagonally in the middle of the knee. It prevents the tibia from sliding out in front of the femur and provides rotational stability within the knee (if you would like to know more on this check in with some of our other blogs). Tears of the ACL are graded on a severity scale being graded 1-3: Grade 1: The injury stretched your ACL enough to damage it, but it’s still in one piece and holding your knee bones together. Grade 2: The injury stretched your ACL so much that it was partially torn and loosened. Grade 3: A complete tear through your ACL meaning the ACL is now in two pieces. So how can treatment help with ACL tears, in cases where surgery was required massage can help control swelling and improve circulation around the site as well as reduce tightness of muscles around the knee reducing perceived pain on your rehabilitation pathway for lower graded sprains and tears of the ACL massage can help reduce some guarding around the knees that can reduce mobility and cause pain but through the use of some exercise prescription we can help strengthen the muscles around the knee to improve stability and reduce risk of further injury of the ACL. Should netballers be receiving myotherapy? Absolutely! Prevention and "prehab" of injuries is a much better option then getting seriously injured in sport! Netballers, it's time to prioritise your well-being on and off the court. Don't let injuries sideline your passion for the game. Whether you're a seasoned player or just starting out, understanding the risks and knowing how to address them is key to staying in top form. Don't wait until it's too late. Invest in your health, invest in your game. Schedule a treatment with me on a Tuesday, Thursday or Sunday so I can help assess and plan a course of treatment for your knee issues, so you can keep playing strong. Your body will thank you for it! Simple Wellness Myotherapy is located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178. Additionally, you can contact us on (03) 8204 0970 to arrange an appointment today. |
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