Blog Archives

Benefits of Myofascial Release

15/5/2025

By Rachael Bird, Myotherapist

Myofascial release is a therapeutic technique that focuses on the manipulation of fascia, the connective tissue that surrounds and supports muscles throughout the body. This practice has gained popularity in recent years due to its potential benefits for various physical and physiological conditions.

Here are some of the key benefits of myofascial release:

Pain Relief:
One of the primary benefits of myofascial release is its ability to alleviate pain. By targeting specific trigger points and releasing tension within the fascia, it can help reduce discomfort associated with muscle knots, tension, and chronic pain conditions such as fibromyalgia and myofascial pain syndrome.

Improved Flexibility and Range of Motion:
Myofascial release can enhance flexibility and mobility. When fascia becomes tight or restricted, it can limit the range of motion in the muscles and joints. By releasing these restrictions, individuals often experience improved movement and greater flexibility.

Enhanced Athletic Performance:
Athletes and fitness enthusiasts often turn to myofascial release to optimize their performance. This technique can reduce the risk of injury, improve muscle function, and increase the efficiency of movement, which can be particularly beneficial for those engaged in sports and physical activities.

Stress Reduction:
Myofascial release is not just physical but also has a mental component. As the technique promotes relaxation and reduces muscle tension, it can have a calming effect on the nervous system. This can help individuals manage stress, alleviate anxiety, and promote a sense of overall well-being.

Postural Improvement:
Poor posture is a common issue, often caused by imbalances in the fascial system. Myofascial release can help correct these imbalances, leading to improved posture and reduced strain on the spine and other joints. This, in turn, can help prevent or alleviate conditions like chronic back pain and headaches.

Faster Recovery from Injuries:
For those recovering from injuries or surgery, myofascial release can aid in the healing process. It can reduce scar tissue formation, promote blood flow to the injured area, and enhance tissue regeneration, which accelerates recovery and rehabilitation.

Headache and Migraine Relief:
Myofascial release applied to the neck and upper back muscles can be particularly effective in reducing tension headaches and migraines, which are often triggered by muscle tightness and trigger points in the upper body.

Reduction of Adhesions:
Myofascial release can break down adhesions, which are areas of scar tissue that can form between layers of fascia and muscles. These adhesions can limit muscle function and cause pain, and myofascial release can help alleviate these issues.

Enhanced Circulation:
The gentle pressure and stretching involved in myofascial release can improve blood and lymphatic circulation. Better circulation can help deliver essential nutrients and oxygen to muscles, reducing inflammation and promoting overall tissue health.

Improved Sleep Quality:
Many individuals report that myofascial release helps them achieve better sleep quality. Reduced muscle tension and pain relief can lead to more restful and rejuvenating sleep.

In conclusion, myofascial release offers a wide range of benefits for individuals looking to enhance their physical well-being and overall quality of life.
Whether seeking relief from chronic pain, improving athletic performance, or simply looking to reduce stress and tension, myofascial release can be a valuable complementary therapy when administered by a trained and skilled practitioner.

Book an appointment with one of our amazing practitioners to feel the full benefits of myofascial release!

How do I start and stick to my exercise plan?

8/5/2025

By Ethan Farr, Myotherapist

Starting an exercise plan can be exciting, but sticking to it can be tough. Whether you're a beginner or looking to get back into a routine after a break, it can feel challenging to maintain motivation, avoid obstacles, and keep up the momentum. The good news is, with a little planning and a strategic approach, you can set yourself up for success. Here’s a few tips that I use to help get you started—and stay—on track with your exercise plan.

1. Set Clear, appropriate and Realistic Goals
Before you jump into any fitness routine, it’s essential to know why you want to exercise. Are you aiming to lose weight, build strength, increase flexibility, or just improve your overall health? Understanding your goals will guide your workout choices and help keep you motivated.
Setting up proper goals is a skill and it isn’t as easy as just “lose weight” or “exercise more” to set yourself up for success, make sure your goals are SMART goals:

Specific: Instead of vague goals like "get fit," aim for specific outcomes like "run 3 miles" or "do 10 push-ups."

Measurable: Track your progress with quantifiable milestones, such as "lose 5 pounds" or "work out 4 days a week."

Achievable: Set goals that challenge you but are within your ability to accomplish.

Timed: Give yourself a timeframe. For example, "I will run a 5k in 3 months" or "I will lift 20 pounds in 6 weeks."

By breaking down large objectives into smaller, manageable chunks, you can make steady progress and stay motivated. A tip I would give you is start by making a long term goal. This is usually a goal you want to achieve in a year. This could be something like running a marathon in a year's time or lose 15-20kg and maintain that weight over the year. Once you have this goal in mind make 3 smaller short term goals that over time will get you achieving this broader long term goal. For example if your long term goal is to run a marathon in a year your short term goals could include: 1. Complete 3 runs a week for the next 3 weeks, 2. Be able to run 5km without stopping in 4 weeks time, 3. Ensure I am doing 2 recovery and stretch sessions lasting 20minutes a week for the next 3 weeks. This helps to ensure you stay motivated as it makes each week count and it’s not just something you have heaps of time to get ready for so you can afford to put it off everyday.

2. Start Small and Build Gradually
If you’re new to exercise or even if you have just taken a large break, it’s tempting to dive into an intense routine right away to try and meet your long term goals as soon as possible, but this can lead to burnout or even injury. Instead, start with manageable activities and gradually increase intensity as your body adapts.
For example:

Begin with walking or light jogging if you're starting a cardio routine.

Start with bodyweight exercises like squats, lunges, and push-ups before progressing to weights or resistance bands.

Focus on consistency over intensity. A few short sessions a week is a great way to build momentum without overwhelming yourself.

It's better to come out of a workout happy and with plenty of energy in the tank rather than waking up the next morning to sore to follow your next workout

3. Create a Flexible Routine
Consistency is key, but life tends to get in the way. Having a flexible exercise routine makes it easier to adjust and keep going, even when things get busy.
Here’s how to make your plan adaptable:

Set a weekly schedule: Aim for at least 2-4 sessions per week. Choose times that work best for you, whether that’s early in the morning or after work.

Mix things up: Keep your routine varied by alternating between cardio, strength training, flexibility, and rest days. This prevents monotony and helps target different muscle groups.

Be flexible: If you miss a session, don’t stress—just get back on track the next day. It's more important to stay consistent over the long term than to aim for perfection.

4. Find Activities You Enjoy
One of the biggest hurdles to sticking with an exercise plan is the feeling of dread before each workout. If you’re doing something you truly enjoy, it won’t feel like a chore, and you’ll be more likely to stick with it.
Take some time to explore different types of exercises and find what excites you the most. Whether it’s dancing, cycling, swimming, yoga, weightlifting, or hiking, try to make your workouts something you look forward to instead of something you have to force yourself to do.
If you enjoy a particular activity, you’re far less likely to skip it or give it up. Plus, you can always mix it up to keep things fresh. If you feel like your current routine has become a bit monotonous, try switching it up with something new to reignite your motivation.

5. Track Your Progress
Seeing improvement, no matter how small, can be incredibly motivating. Tracking your progress not only helps you celebrate your wins but also shows you how far you’ve come, even on the days when you feel like you're not making much headway.
There are a few ways you can track progress:

Fitness apps: Apps like MyFitnessPal or Strava can help you track your workouts, nutrition, and overall progress.
Journaling: go old school and keep a simple fitness journal to write down what exercises you’ve done, how long you’ve spent, and any notes about how you felt.
Progress photos: Sometimes, the changes in your body aren’t always visible from one day to the next, but after a few weeks or months, you’ll notice the transformation.

As you track your progress, remember that progress isn’t always linear. Some days will be better than others, and that's okay. Celebrate the small victories—whether it’s an extra minute of cardio, a heavier weight lifted, or the ability to do an exercise you couldn't do before.

6. Focus on the Benefits, Not Just the End Result
While your end goal might be to lose weight, build muscle, or run a marathon, it’s important to focus on the many benefits you’ll experience along the way, such as improved mood, better sleep, increased energy, and reduced stress. When you shift your mindset to appreciate these immediate benefits, the process becomes more rewarding.
By focusing on how great you feel after a workout rather than fixating on the long-term outcome, you'll be more likely to enjoy the journey and stick to your plan.

Sticking to an exercise plan doesn’t have to be difficult, but it does take intention, planning, and the right mindset. By setting clear goals, starting small, staying flexible, and focusing on the process rather than perfection, you can make exercise a consistent and enjoyable part of your life. Remember that progress is personal, and the key is to keep moving forward, no matter how small the steps may seem to be.

Ready to level up your fitness goals? Book a session with Ethan, our expert sports myotherapist and exercise scientist!

Should You See a Myotherapist Before or After a Big Sporting Event?

1/5/2025

By Ethan Farr, Myotherapist

It is widely recognized that myotherapy offers numerous benefits for athletes, both in terms of enhancing performance and speeding up recovery. However, many of you may be asking: When is the ideal time to see my myotherapist to ensure I perform at my best during my next event and continue to thrive in future competitions? If you're unsure, this blog post is tailored just for you!
We'll dive into the timing and benefits of myotherapy before and after your events, helping you make the most of your treatment for optimal results.

Now, should you see a myotherapist before your event to prepare, or should you schedule a session afterward to recover? The answer isn’t a simple one-size-fits-all; it depends on your needs, goals, timing, and what your event entails.
Seeing a myotherapist before an event is all about preparing your muscles, joints, and fascia for the physical demands ahead. Before a big competition, it’s crucial that your muscles are fully “activated” and prepared to perform at their best.
A pre-event session can help with this by targeting specific muscle groups that need to be loosened and activated.Techniques such as soft tissue release and stretching can improve your flexibility and range of motion, ensuring that your body is ready for any movement demands during the event. One of the most important benefits of pre-event myotherapy is injury prevention. By identifying and treating areas of tension, tightness, or past injuries, your myotherapist can help mitigate the risk of strains, sprains, and other common sports injuries. Regular treatment before events can keep your muscles and fascia in top condition, reducing the likelihood of injury during high-intensity activity.
Now the next big question is how long before your event should you schedule your appointment and to that I would suggest that it is best to schedule a session 2-3 days before your event. This gives your body enough time to benefit from the treatment without any lingering soreness or fatigue post treatment.

Post-event myotherapy is all about recovery — helping your body bounce back more quickly from the physical stress it endured during your competition or training. After a high-intensity event, your muscles may feel sore, stiff, or fatigued. Myotherapy helps to alleviate this discomfort by improving circulation, reducing inflammation, and promoting muscle relaxation. Techniques like deep tissue massage and myofascial release can break down muscle adhesions and knots, speeding up the recovery process and static cupping.
In addition to easing muscle soreness, post-event myotherapy can also help in the repair and restoration of muscle tissue. Intense physical activity can lead to microtears in the muscles, and myotherapy works to accelerate the healing process by increasing blood flow to the affected areas. This increased circulation helps deliver oxygen and nutrients to the muscles, promoting faster tissue regeneration. Moreover, myotherapy supports the body’s natural recovery mechanisms by reducing the build-up of lactic acid, which can contribute to delayed onset muscle soreness (DOMS).

The timing of post-event treatment is just as important as pre-event preparation. Ideally, you should seek treatment within 24-48 hours after your event. This is the window when your muscles are most receptive to recovery techniques and where the impact of myotherapy can be the most beneficial. Delaying treatment too long may hinder your body’s ability to recover efficiently and delay your return to full performance. In some cases, a follow-up session after a few days may be necessary to address deeper muscle tension or areas that didn’t fully heal after the first treatment.

Both pre- and post-event myotherapy have distinct benefits, but the real magic happens when these sessions are incorporated into a regular routine. Athletes who undergo consistent myotherapy treatments — even outside of specific events — experience long-term improvements in flexibility, strength, and overall performance. Myotherapy can help reduce the risk of chronic injuries, improve posture, and maintain muscle balance, which is essential for preventing overuse injuries that can develop over time.

Are you training for a major sports event? Book an appointment with Ethan to make sure you're in top condition for the big day. He can create a personalised treatment plan to help you perform your best during the event and recover effectively afterward.

Benefits of Myofascial Release

How do I start and stick to my exercise plan?

Should You See a Myotherapist Before or After a Big Sporting Event?

Meet Our Team

Archives

Categories