Category: Exercise

What is Patellofemoral Pain Syndrome?

26/6/2025

By Rachael Bird, Myotherapist

Patellofemoral Pain Syndrome (PFPS), also known as runner's knee, is a common orthopedic condition characterised by pain in the front of the knee, typically around or behind the patella (kneecap). It is often associated with activities that involve repetitive knee motion, such as running, jumping, squatting, or prolonged sitting.

Here are some key aspects of Patellofemoral Pain Syndrome:

Pain Location: The primary symptom of PFPS is pain around or behind the patella. The pain may worsen with activities like climbing stairs, kneeling, or sitting for extended periods.

Causes and Risk Factors:

Overuse or excessive strain on the knee joint, especially in activities that involve repetitive bending or impact.
Muscle imbalances or weakness, particularly in the quadriceps or hip muscles.
Changes in training intensity, duration, or surfaces.
Malalignment or abnormal patellar tracking.
Flat feet or overpronation.
Weakness or tightness in the muscles around the knee.

Symptoms:

Dull, aching pain around or behind the patella.
Pain that increases with activities like running, jumping, or sitting for prolonged periods.
Grating or grinding sensation (crepitus) during knee movement.
Swelling in the knee joint.

Diagnosis:

Diagnosis is typically based on a thorough clinical examination, including a review of symptoms, medical history, and physical tests to assess patellar alignment and muscle strength.
Imaging studies such as X-rays or MRI may be used to rule out other structural issues or confirm the diagnosis.

Treatment:

Rest and activity modification to reduce strain on the knee.
Physical therapy to address muscle imbalances, strengthen muscles around the knee, and improve flexibility.
Patellar taping or bracing to help with patellar alignment.
Nonsteroidal anti-inflammatory drugs (NSAIDs) to manage pain and inflammation.
Orthotics or supportive footwear for those with foot or gait issues.
In some cases, injections or surgical interventions may be considered, but conservative measures are often effective.

Prevention:

Gradual progression of activity intensity and duration.
Proper warm-up and cool-down routines.
Strengthening exercises for the quadriceps, hamstrings, and hip muscles.
Adequate footwear and orthotic support if necessary.

It's important for individuals experiencing knee pain to consult with a healthcare professional for an accurate diagnosis and appropriate management plan tailored to their specific condition and needs.

Looking for more helpful tips? Rachael is one of our dedicated myotherapists with a passion for addressing a range of issues, including headaches, back pain, and hip discomfort. She is committed to providing a safe and supportive space to guide you through recovery and help you take control of your pain. Book your first consultation with her today!

How pregnancy changes The body: Muscle pain

12/6/2025

By Rachael Bird, Myotherapist

Musculoskeletal pain during pregnancy is quite common due to the changes your body goes through. As your body adjusts to support your growing baby, shifts in posture, weight, and hormones can place added strain on muscles, joints, and ligaments.

Here is a breakdown of typical musculoskeletal pains experienced during pregnancy, why they happen, how you can manage them effectively, and how myotherapy can help support your comfort and mobility.

Lower Back Pain: This is perhaps the most common musculoskeletal complaint during pregnancy. It's often due to the increased curvature of your spine as your centre of gravity shifts forward, putting more strain on your lower back muscles.

Pelvic Girdle Pain (PGP): Formerly known as Symphysis Pubis Dysfunction (SPD), PGP causes pain around the pelvic area, especially at the front where the pubic bones meet. It can make activities like walking, climbing stairs, or even turning in bed uncomfortable.

Round Ligament Pain: As your uterus expands, the ligaments supporting it (round ligaments) stretch, causing sharp or stabbing pains on the sides of your abdomen. These pains are usually brief but can be quite intense.

Sciatica: Pressure on the sciatic nerve, often due to the expanding uterus or changes in posture, can cause shooting pain, numbness, or tingling down one or both legs.

Rib Pain: As your baby grows, your rib cage may expand to accommodate the increased space needed for your lungs. This expansion can cause discomfort or pain in the rib area.

Carpal Tunnel Syndrome: Some women experience tingling, numbness, or pain in the wrists and hands, especially during the later stages of pregnancy. This is due to swelling and compression of nerves in the wrist.

Leg Pain:

Cramps: Leg cramps, especially in the calf muscles, are common during pregnancy, particularly in the second and third trimesters. These cramps can be sudden and intense, often occurring at night.
Varicose Veins: Pregnancy can lead to the development or worsening of varicose veins, which are swollen and enlarged veins, usually in the legs. They can cause discomfort, aching, or a heavy feeling in the legs.
ITB commonly occurs during the later on in pregnancy, as the connective tissues loosens up and with the weight gained by baby, each of these will start adding more pressure through the hip and knee causing the tightness/soreness in those areas.

Managing musculoskeletal pain during pregnancy involves a combination of strategies:

Maintain good posture: Try to stand and sit straight to reduce strain on your back and pelvis.
Use proper body mechanics: When lifting objects, bend at your knees and hips rather than your back.

Stay active: Gentle exercises like walking, swimming, or prenatal yoga can help strengthen muscles and improve flexibility.

Use supportive footwear: Wearing comfortable, supportive shoes can reduce strain on your feet and lower back.

Apply heat or cold packs: Using a heating pad or cold pack on sore areas can provide relief.

Practice relaxation techniques: Techniques like deep breathing, meditation, or prenatal massage can help alleviate stress and tension in muscles.

Treatment: Myotherapy can be quite helpful for managing the pain and helping loosen some tight muscles, but also they will be mindful to not loosen too much so that mum still has the support for her and her baby.
If you're experiencing discomfort during pregnancy, don't wait it out— book an appointment to keep you feeling great throughout your pregnancy.

If the pain is severe or persistent, it's essential to consult your healthcare provider. They can evaluate your condition, provide guidance on pain management techniques, and recommend suitable exercises or treatments tailored to your needs.

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!

Weight loss and How to Do It Right — Tips from and exercise scientist

13/3/2025

By Ethan Farr, Myotherapist

Weight loss, something that many of us want to do, however even more of us fail to do it, maintain it or just fall off the bandwagon way too early. When it comes to weight loss, there isn’t a one size fits all approach and many of us look for an easy/instant fix but weight loss that can be maintained doesn’t come all that easy and is more nuanced than that. People tend to oversimplify weight loss and say “just eat less” or “exercise more” or even “try [insert] diet” which, yes, all of these can work but I’m here to give you clearer ways you can go about achieving these things to help you hit your weight loss goals.

Firstly let's address this 'eat less' component of weight loss, for those who love numbers and calculating, you can count calories. To do this I would suggest using a BMR (basal metabolic rate) calculator online which will give you an estimated number of calories you need to live and complete day to day activities. From there you can reduce your calorie intake by 10-20%, maintaining that amount each day and you will see weight loss results.

However most of us, myself included, don't have the time or the desire to go through their calories with a fine tooth comb every day and it can potentially lead to unhealthy habits. I found that when I was doing this I developed a bad relationship with food and an unhealthy obsession with calories in versus calories out. Instead, when it comes to diet I find it easier to make small changes and/or add healthier options instead of cutting things out.
Some examples include:

Change soft drinks to their no sugar/diet variety. Soft drinks are full of sugar and they leave you feeling unsatiated, making it easy to over consume calories when drinking them
Add more fruits and vegetables to your meals
Change your highly processed foods (such as take away or junk foods) to more natural foods or homemade options like going from chocolates or sweets to fruits or yoghurts, chips to things like nuts or popcorn
Try to change snacking habits (this was the hardest for me) when you feel like snacking try having some water first and if you’re still hungry try going for fruits and vegetables
Try to keep yourself busy as it is very easy to eat to keep yourself busy or because you’re bored

Next let's look at the 'exercise more' component. While it is true that if you do more exercise you will burn more calories then if you don’t exercise but it’s also important to think about the kind of exercise you’re doing.
A lot of people focus on cardio as the go-to exercise for weight loss, and while cardio can absolutely help, it’s only part of the equation. Weight training, for example, is a game-changer. Not only does it help you burn calories during the workout, but it also increases muscle mass, which in turn boosts your metabolism and BMR even while you're resting. Building muscle helps your body burn more calories at rest, which can help with weight loss in the long run. When it comes to exercise, finding something that you enjoy and can stick to is key.
It's easy to burn out if you force yourself into a routine that feels like a chore. Experiment with different activities—whether it’s cycling, swimming, yoga, or strength training—until you find something that makes you excited to move your body. Unfortunately exercise alone won’t necessarily lead to weight loss as you simply can’t ‘out train’ a bad diet. However, let’s not forget that exercise is great and holds many other health benefits long term and isn’t just a weight loss tool. It improves quality of life, improves day to day movement quality and improves mental health, not to mention it keeps you more independent well into your retirement years and reduces your risk of fall injuries as it helps to maintain your bone density.

Here are some basic movement goals to help you incorporate more exercise into your routine:

10,000 steps everyday (this can be achieved by adding a 20-30 minute walk to your daily routine)
Your choice of activity (bike, run, gym, dance whatever you enjoy) 2-3 times a week for at least 20 minutes
If you’re going to the gym you can reduce the time you need to spend at the gym through supersetting. What this means is instead of resting after a set of an exercise you go on to do another exercise that doesn’t use the same muscle group and alternate between the two. This way you can get a great workout done in half the time
If you’re going from no exercise at all for the last few years, try to make your goals small and achievable. Give yourself time to recover instead of all exercise based goals. Aim to exercise once a week with some recovery/stretching sessions throughout the week then build up once you are consistently meeting these goals

Achieving sustainable weight loss is more than just following a set of rules, quick fixes and fad diets. It’s about making mindful, balanced changes that work for your body and lifestyle. These changes need to be something you can maintain ongoing, not just something you struggle with for 4-8 weeks. Whether you focus on small dietary adjustments, adding more physical activity, or cultivating a positive relationship with food, the key is consistency and finding what makes you feel good. Remember, weight loss isn’t just about numbers—it’s about creating a healthier, happier version of yourself. So, experiment, listen to your body, and keep going, even when progress feels slow. When it comes to weight loss I prefer to look at the direction of change rather than the magnitude of change, as long as you’re continuing to move in a positive direction you’re already kicking goals.

If you're ready to take the next step in your weight loss journey and need guidance tailored to your needs, book an appointment with me today. Let’s work together to create a plan that helps you achieve your goals in a sustainable, healthy way!

Bouncing Back Stronger: Harnessing the Power of Exercise for Injury Recovery

15/4/2024

By Ethan Farr, Sports Myotherapist & Exercise Scientist

Injuries are an unfortunate reality for many people, whether they occur during sports, exercise, or everyday activities.

However, the road to recovery doesn't have to be a daunting journey. In fact, exercise can and should play a pivotal role in not only regaining strength and mobility but also in fostering a positive mindset throughout the healing process. Today we'll explore the benefits of using exercise as a tool for getting back from an injury, as well as some key considerations to keep in mind along the way.

Contrary to popular belief, rest alone may not always be the best approach to healing from an injury. In fact A great deal of scientific evidence suggests that the stimulation of movement, especially in the early stages of healing, is a crucial part of recovery from injuries and surgeries. While it's essential to give your body time to recuperate, incorporating gentle exercise can promote blood flow, reduce stiffness, and prevent muscle atrophy. Exercise helps maintain joint flexibility and range of motion, which can be especially beneficial for injuries involving the muscles, tendons, or ligaments. Additionally, engaging in physical activity releases endorphins, which are natural mood elevators that can alleviate pain and boost overall well-being.

It's crucial to work closely with a healthcare professional or physical therapist to develop a personalised exercise regimen that aligns with your specific injury and recovery goals and to ensure you understand the exercise, how to do it and what muscles should be activated during the exercise. Depending on the nature and severity of your injury, your exercise program may include a combination of stretching (or getting back to full range of motion), strength training (including building up the muscles endurance), cardiovascular exercises, and low-impact activities (even just walking can have a profound impact on your recovery). Be mindful of any limitations or restrictions imposed by your injury, and avoid activities that exacerbate pain or discomfort the aim is to strengthen not reinjure.

Patience is key when it comes to injury recovery and believe me I understand it’s frustrating not being able to do what you used to do. However it's essential to start slowly and gradually increase the intensity and duration of your workouts as your body heals and is able to cope with the load. Listen to your body and be mindful of any signals of pain or fatigue. Pushing yourself too hard too soon can impede the healing process and increase the risk of re-injury. Celebrate small victories along the way, whether it's reaching a new milestone in your rehabilitation exercises or experiencing a reduction in pain symptoms.

It’s important to reframe negative opinions on your rehabilitation pathway rather than “this is all I can do without pain” consider “I can do this much to help strengthen and get me back to a pain free lifestyle” It is also useful to use short term goals to keep track of your progress and improvements e.g. “In two weeks time be able to walk 15 minutes without pain or flare ups afterwards” this would be a great goal as it is timed so you know when to look back at it and see if you met the goal and it is achievable for most.

Injury recovery is a journey that requires patience, perseverance, and a holistic approach to healing. By harnessing the power of exercise, along with the guidance of healthcare professionals and a positive mindset, you can not only bounce back from your injury but emerge stronger and more resilient than before.

If this interests you ensure that you get in contact with us by phoning the clinic on 03 8204 0970 or email me at [email protected] - or you can book your first appointment with me to get you pain free and starting on your rehabilitation pathway today!

Myotherapy & Martial ARts - Keeping You Moving!

28/11/2023

By Rachael Bird, Myotherapist

Myotherapy offers significant benefits to individuals engaged in activities such as martial arts, boxing, and self-defence due to its focus on addressing muscular issues and enhancing physical performance. These activities often involve repetitive and high-impact movements, leading to muscle strain, fatigue, and the risk of injury. Myotherapy techniques, including targeted massage, trigger point therapy, and specialised stretches, can help alleviate muscle tension, improve flexibility, and promote better muscle function specific to the demands of these practices.

For martial artists, boxers, and self-defence practitioners, myotherapy plays a crucial role in injury prevention and rehabilitation. By targeting the muscle groups involved in these activities, myotherapists can relieve muscle tightness, reduce pain, and address imbalances, allowing individuals to train more effectively. Additionally, myotherapy can aid in post-training recovery, facilitating faster recuperation from intense workouts or injuries.

Moreover, myotherapists often design customised exercise and stretching routines tailored to the specific needs and movements of martial arts, boxing, or self-defence practices. These tailored routines not only help in preventing injuries but also contribute to improving overall flexibility, range of motion, and physical performance, enabling practitioners to perform at their best while minimising the risk of potential injuries. Ultimately, myotherapy serves as a valuable tool in enhancing the overall physical well-being and performance of individuals engaged in these physically demanding disciplines.

I recently met Jim from RAW Life Australia. He's an experienced Martial Arts trainer who operates his gym just around the corner from us here in Rowville. I interviewed him about his training style.

Rachael: Hey Jim, tell us more about the services you offer to our community!
Jim: In short we provide training in confidence. We run tailored group kickboxing fitness classes, teens martial arts, adult combatives, self protection courses, workshops, as well as personal 1 on 1 sessions where we tailor the session to whatever the clients needs are. I do a lot of 1 on 1 work with people who are neurodiverse and to those that have extra needs.

Rachael: Where is your gym located?
Jim: We’re located at Factory 2, 3 Hi-tech Place, Rowville. Just off Laser drive.

Rachael: How long have you been operating?
Jim: Our full time centre in Rowville has been open since January 2020 but I have been teaching for over 35 years.

Rachael: What are your opening hours?
Jim: We’re open Monday to Friday from 6:00 a.m. until late, as well as Saturday and Sundays from 7:00 until 12:00, mainly for private sessions.

Rachael: What inspired you to teach martial arts?
Jim: I first started it as I felt I needed to learn how to fight but eventually realised that it was all about improving who I was as a human being, a husband, a father, a son, a brother, and as a friend. The synergy between the martial arts and life really grabbed me and now it all blurs into one.

Rachael: Tell us more about you and your experience
Jim: I have been training in the martial arts for almost 40 years and teaching for over 35 of those years. I am an instructor in several martial arts from around the world as well as an experienced personal trainer. I have competed in the UK, Australia, and the Philippines. I teach around Australia as well as having taught in England, Ireland, Belgium, Germany, Finland, Indonesia, UAE, and New Zealand. I have taught various community groups, private and public schools, as well as private organisations over the last coupe of decades in and around Australia. These days I actually find it hard to tell people exactly what I do. The best I’ve come up with is: I help people help themselves become better, whatever ‘better' means to them.

Rachael: We primarily treat people who have pain, injuries and ongoing health conditions. We see a variety of patients, from very sedentary office workers to highly physically active labourers and athletes. Our patient base varies from highly health conscious to people who struggle to maintain good health habits. What types of people does your business serve?
Jim: I help a wide section of the community, both here and abroad. From those who want to move better to those that want to become stronger and/or lose weight. I help people who want to be more confident or to build a better version of themselves. I also help people who want to learn self protection skills to those that want to explore the martial arts. I train people from 3 to people in there 80’s and people of varying needs. I help professionals to stay at home parents, people who are neurodiverse to people who are neurotypical, people who have disabilities to people who are able-bodied, as well as survivors of many of lifes trials and tribulations. Every day I have very different clients, on paper at least, in reality we’re all very similar so I just train ‘people’.

Are you interested in joining a martial arts class? Check out RAW Life Australia and let Jim know that Rachael from Simple Wellness Myotherapy sent you!

Pilates in Rowville with Anke Wagner

28/10/2023

By Rachael Bird, Myotherapist

I recently had the pleasure of meeting with Anke Wagner, a local pilates instructor here in Rowville. Anke is a very experienced instructor, shes been teaching for nearly 2 decades, and based locally in Rowville for 9 years.

I interviewed Anke about her classes and her approach to pilates.

What services do you provide to the community and where are you located?
I offer Pilates classes in Rowville. The classes range from using the reformer equipment, and the Pilates chair and separate classes with just the aerial hammock.
The groups are small with a maximum of 3 people. Private classes are offered for beginners as well as clients with specific needs for their injuries.

How long have you been operating?
AnkePilates has been operating since 2006 and has been in Rowville since 2014.

What are your open hours?
Monday to Wednesday - 9:15-1pm, 5pm-8.15pm
Thursday and Friday 9:15 - 1pm

Private classes can be booked outside these opening hours.

What made you choose to teach Pilates?
I’ve always loved dancing and movement in general. From an early age, I’ve danced ballet up until my late twenties.
While living in New Delhi, India, I taught movement classes and Aqua fitness at the American Embassy. Following this amazing experience I began training myself in Pilates in Germany. Once I experienced the Pilates equipment it got me hooked and I knew I wanted to let others experience it too.

What types of people does your business serve?
I teach a variety of clients, currently from ages 12 to 80. My clients come from all around the eastern suburbs and mostly join to work on their strength and general fitness. I also have clients who join to form a fitness routine with me as well as enjoying the socialising of being in a small intimate group. Some are young mothers who need a bit of ‘me-time’, some don’t enjoy going to a normal gym, or are women in their 40-50s experiencing menopause.
No matter the diversity in clients, I always make sure to integrate fun and laughter during our workouts. If a client has ongoing health issues I offer to teach one-on-one.

What do you like most about it?
My favourite part about teaching Pilates is that it gives people confidence even when their mobility and moving range is limited.
There is also so much variety in movements that the Pilates method offers which lets me tailor the class to create challenges and to adjust and support each individual's needs.
And of course the way of teaching. I get to use a lot of visual language to facilitate a certain movement. Pilates is a big playground for me.

Tell us about you?
Besides my movement practices, you can find me going on long hikes through the Dandenong Rangers with my husband or enjoying all the flowers I’ve planted in my garden. I’m also on the path to becoming a Harp Therapist as well as giving Sound Massages.
My qualifications include:

Diploma of Professional Pilates Instruction, Polestar Pilates, USA
Aerial Yoga Therapeutics, Brisbane
AntiGravity Fitness Instructor, USA
The Garuda Method Instructor, UK
Yoga Instructor, Synergy Sydney
Nordic Walking Instructor, Melbourne
Certificate 4 Bowen Therapy, Melbourne
Aqua Instructor, Germany
Bachelor of Visual Communication of Fine Arts, Germany
(current) Sound massage Peter Hess Method, Germany
(current) International Harp Therapy, USA

How can people find more information or book a pilates class with you?
Information about classes can be found online at www.ankepilates.com.au
I can be contacted for enquiries and bookings by emailing [email protected] or by phone on 0439109775.

Exercise Therapy for Mental Health - Better than all the rest!

15/5/2023

By Duke Autret, Myotherapist

Exercise has long been touted as a means of promoting physical health, but recent scientific findings suggest that it may also be one of the most effective therapies for mental health. For those of us who are frequently trapped in our chairs, offices, home office, cars, and then the ‘comfy’ chair in front of the tele, these recent findings will validate what we’ve known we need to do!

The Science..
A new research paper published in the British Journal of Sports Medicine has provided compelling evidence for the benefits of exercise therapy for treating depression and anxiety, suggesting that it may be more effective than other commonly used interventions such as medication and psychotherapy.

The study, which analysed data from over 1,000 individuals with depression and anxiety, found that exercise therapy was associated with significantly greater reductions in symptoms than other interventions, such as antidepressant medications and psychotherapy. Participants who engaged in regular exercise showed a 26% reduction in symptoms of depression and a 20% reduction in symptoms of anxiety, compared to those who received medication or psychotherapy alone.

But why is exercise therapy so effective for treating depression and anxiety?
Studies have shown that exercise promotes the release of endorphins, which are natural mood-boosters that help to alleviate symptoms of depression and anxiety. In addition, exercise can help to reduce inflammation in the body, which has been linked to depression and other mental health conditions.

Exercise also promotes the growth of new brain cells and improves connectivity between brain regions. Additionally, exercise can help individuals to develop a greater sense of control over their bodies and their lives, which can be empowering and boost self-esteem.

A little for a lot
And according to a recent article in ScienceAlert, another large-scale study of nearly 50,000 people showed that exercise is the most effective treatment for depression, with a 43% reduction in symptoms compared to other treatments such as medication and therapy.

Exercise also has the added benefit of being a low-cost, low-risk intervention that can be easily integrated into most people's lives. Even small amounts of exercise, such as a 10-minute walk or a few minutes of stretching, have been shown to have benefits for mental health. And for those who are able to engage in more vigorous exercise, such as running or weightlifting, the benefits may be even greater.

What does this all mean?
Of course, exercise therapy should not be seen as a replacement for other treatments for mental health conditions, such as medication and therapy. However, it may be a valuable addition to a comprehensive treatment plan, and one that has the potential to improve outcomes for many individuals struggling with depression and anxiety.

And the evidence is clear - exercise therapy is an effective and powerful intervention for promoting mental health. If you're struggling with depression or anxiety, consider incorporating regular exercise into your routine. Not only can it help to alleviate symptoms, but it may also improve your overall sense of well-being and quality of life.

While the ideal amount of exercise is still a matter of debate, the authors suggest that individuals should aim for at least 150 minutes of moderate exercise per week, such as brisk walking or cycling, in order to achieve the maximum mental health benefits.
Working with people recovering from pain and injury, we know that even small amounts of physical activity can have significant benefits for mental health. So why not take a walk, go for a bike ride, or hit the beach, pool, or gym today? Your mental health will thank you!

Everything is Closed - What Can I Do At Home To Keep Active?

13/7/2020

Here in Melbourne, we're back in Stage 3 Restrictions.
That means that most of our favourite ways to move, stretch and exercise may not be available to us right now, including gyms, yoga studios, pilates classes, martial arts, personal training, and lots more.

So what are your options from home to keep moving, stretching and feeling physically well? Here are some of our favourite at home, online accessible resources.

Erica Webb Yoga & Pilates Virtual Studio - Erica has an amazing and gentle approach to movement as medicine. Shes fun, insightful, and her classes are suitable for people of all ages and abilities. Erica is a local yoga teacher from Croydon. Her membership subscription costs less than a single traditional yoga class per month.

Nate Bower Fitness - you don't need a boxing bag to be able to follow along with these boxing drills. Guaranteed to get your heart rate up, and lots of beginner friendly classes. This YouTube channel provides free 20-30 minute boxing class videos.

Couch To 5K App - Want to start running? This app helps you go from dusting off your old runners, to running a full 5km. Starting with very small bursts of running with big walk intervals, and as your fitness improves the interval timing changes, until you can make it through your full 5km run. I've used this app myself in the past and found it really useful and encouraging. You can use the official C25K app on Apple or Android, or there are plenty of similar versions for free (maybe with a few ads!)

Mountain Pilates - Jeanette Tatton is a local pilates instructor in the Hills, and is running Zoom pilates classes each week. Pilates is a great full body workout that is gentle but effective at strengthening your body.

Alpha Health - Our good friend Ash and her partner Paul are amazing personal trainers offering online coaching to keep you fit and moving throughout isolation. When Anytime Fitness in Ferntree Gully is open, Ash offers training there, too.

What are your favourite online resources to stay inspired and healthy during lockdown? Let us know on our social media channels on Facebook and Instagram!

How Having A Physically Active Hobby Helps Reduce Pain

17/5/2020

Anyone with long term pain will likely relate with this statement my sister recently made about her chronic back pain and exercise:

"Yeah, the pain flare ups seem to be less frequent with exercise. But also feels hard to convince myself to exercise, because if I stretch too far it hurts real bad, too??"

This situation is so common with people I see every day in the clinic. The pain has been there for a long time, but thinking on times that they've been most physically active, that tends to be the times that the pain has been its least intense, frequent and invasive.

So if we know that staying active can change the intensity, frequency and overall impact pain has on our lives, why is it so hard to convince ourselves to do the exercises? Its an internal fight that a lot of people have with themselves.

In practitioner language we call it Fear-Avoidance Behaviours, which basically means not doing the beneficial thing because of the fear of causing pain even if you know long term the beneficial thing reduces the pain intensity and/or frequency. It’s one of the biggest struggles for people with chronic pain.

I think a lot of the solution to it is finding a really enjoyable activity. In my sisters situation, she started taking MMA classes last year. A weird choice for someone who is already in pain, right? But even though shes learning some serious fighting moves and coming away with some proper bruises, her long term back pain has been more under control than it had been in ages.

I explained it to her like this.
"You’re not there to slug away at a pointless activity that you don’t enjoy. You have fun, you learn, it’s interactive, the people are nice and supportive, it’s social, it’s not 100% competitive, you get to do it as a family activity with Matt and the kids. So it’s probably so much more appealing than going for a run or going to lift weights at a gym by yourself for an hour a few days a week."

And I think she got it!
"Absolutely! Ohh that all makes so much sense... it's so true though. Going to the regular gym or even working out at home is like... ugh. No thanks. But going to MMA is so easy?! Because it's just fun... I mean, it's actually a really complicated work out, and some of it SUCKS... but is somehow so damn fun?!"

While she's having all this fun kicking and punching, she'll definitely be using a lot of back muscles to coordinate and control the movements, and core muscles, hip stabilisers, all the areas that single exercise prescription focuses on. The difference is instead of doing separate specific exercises for each muscle group, it’s all just rolled into a sequence of movements and blows and dodges, mixed in with an instructor that makes her laugh and being able to spar with her partner. This is way more enjoyable for her than doing strict sets and reps of isolated exercises.

Some people love doing the specific exercises, and guess what, thats awesome too because if you love it and enjoy it, you're more likely to do it!

Lets talk neuroscience
We already know that almost any kind of exercise produces endorphins, which are these wonderful little brain chemicals (neurotransmitters) that are natural pain and stress relievers.

Endorphins act a little differently on the Peripheral Nervous System (all the nerves in your body that aren't part of your brain or spinal cord) and the Central Nervous System (the brain and spinal cord)

They work by binding to opioid receptors in the Peripheral Nervous System. Its like your own personal stash of codeine, and your body makes it in response to exercise! They also work by reducing the amount of inflammatory chemicals that the nerve produces.

In the Central Nervous System, endorphins also bind to the opioid receptors. Here their effect is to reduce another neurotransmitter called GABA. With GABA reduced, your brain is able to produce more dopamine - the pleasure neurotransmitter! Interestingly, these opioid receptors in the brain are most abundant in regions of the brain that control pain regulation.

So how is it more helpful to have a fun active hobby?
Researchers found that endorphin release varies depending on the intensity of the activity, suggesting that higher physical intensity leads to increased endorphins compared to more moderate activity.
But is the endorphin rush better from a fun activity vs an activity that you find boring or tedious?
I'm honestly not sure, but what I do believe with certainty is that most people are way more likely to actually DO the exercise if its something they find fun and enjoyable and actually have a desire to do it.

Realistically, it probably doesn't matter WHAT you do, more that you just DO IT!

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