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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. |
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