Do you love your heat pack? Me too!
There are plenty of reasons to keep your heat pack close by, and not just because we're entering winter!

Heat treatment is great for muscle pain - its cheap, effective, and drug-free! Have you ever wondered why heating your sore muscles helps them so much?

Some pains are categorised as ischaemic pain - that means that the tissue has a reduction of oxygen supply which is needed for normal cell activity. This tends to happen if we're in positions that compress or over stretch areas for a long time - like sitting at a desk for a few hours without getting up to move around.  Heating an area increases the local blood flow, which means the blood vessels widen to get more fresh, oxygenated blood into your muscles and joints. 

What kind of pain should you use heat for?
Many kinds of non-inflammatory pains will respond really nicely to heat, including things like cramping and spasming, stiffness and persistent tight or pulling muscles. 
Heat packs are easy to use for neck, shoulder, lower back or hip pain.
​If you have a lot of painful areas, a warm bath can be another great way of getting heat into your muscles - why not add some Epsom salts for the added magnesium benefits for sore, tight muscles!

When should you not use heat?
Avoid heating up any fresh injuries, especially if you have open wounds or if the injury has become infected. These kinds of injuries will be in the inflammatory stage of healing - you'll be able to tell because the area may be swollen, red and hot, and most likely it'll be much more sensitive than usual! 

Of course, you do need to be careful with heat packs or hot water bottles to make sure you don't burn yourself. Always wrap your heat pack or hot water bottle in a something like a pillow case, thin blanket or a towel so you don't have the hot surface directly on your skin. Using heat for too long might give you heat rash, so I usually suggest about 20 minutes at a time.

Heat on its own is more for symptom relief than for resolving the underlying issue. If you have an injury or feel that you have a lot of long term tension built up in the muscles, book a treatment with your local Myotherapist.

Why do joints hurt in cold weather?
The truth is, we’re not 100% sure. What specialists theorise is that the cold weather causes change in the tissues around the joints. The connective tissue becomes less flexible and more stiff. And if our joints are restricted, moving them can feel uncomfortable or even painful.
 
Why am I feeling this pain, when others around me don’t feel it?
Some people are more susceptible to weather-related joint pain than others. You are more likely to experience joint pain if:

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

Do I need to see someone about my joint pain?
If your pain is new, severe, and/or it is preventing you from enjoying everyday life – yes. Your friendly local myotherapist (me!) can help by providing treatments that reduce inflammation and stiffness in the joint.
 
Tips to relieve joint pain in winter
I know that you can’t always be in to see me. So if joint pain is getting you down, here are my top recommendations to ease the aches away.

1. Gentle movement. This will warm up the joint and bring synovial fluid into the joint capsule. Synovial fluid is the joint’s natural lubricant, so it can help your joint to move smoothly and without pain.
   
   When you are moving, you don’t have to move to the point of pain (we’re a no-pain all-gain group here!). But moving the body within the pain-free limits will keep your joints filled with synovial goodness.
   
   
2. Heat therapy. It might seem obvious, but when you add heat to an area of the body, it brings blood flow into it. The more blood flow, the more your joint can heal any damage or inflammation, and return to its happy flexible self.
   
   Some of my favourite heat therapies include heat packs, hot water bottles and of course, a snuggly electric blankie! Just make sure you follow the safety instructions – we don’t want you getting a burn.
   
   
3. Hydrotherapy exercises. Heated pools have twice the benefits for achey joints. Not only do they have heat therapy benefits, but the water also takes much of the weight off the joint. This makes movement easier and less painful to do. So if you are experiencing pain with gentle movements, this is the best option to take.
   
   Do keep in mind that hydrotherapy feels easy at the time, but it is easy to overdo it at the start. It can be very fatiguing for some, so start with short visits and allow rest time after the session.
   
   For those local to Simple Wellness Myotherapy, your nearest hydrotherapy pool is at Knox Leisureworks. The hydro pool is available to use whenever there is not a class being conducted, so have a chat to the staff about a time that will suit your schedule. At only $7.80 for a full priced adult entry, this is a fairly cheap option that can help keep you moving well during the colder months.
   
   
4. Magnesium cream. This relaxing cream is great to have on hand when the aches set in. Magnesium relaxes the muscles around the joint, easing the tension, and it can be applied as often as you need.
   
   Better yet, convince your partner to give you a mini massage!
   
   The clinic stocks Bioceuticals UltraMuscleEze Magnesium Cream, and I also use this cream as part of treatments. So if you’d like some to take home with you, pick some up on your next visit.

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

The tool: Spiky ball
If you've been into my clinic room, you've seen these scary-looking little balls hiding in the corner! But they are actually my number one favourite tool for my clients – and myself.
 
What's it for:
It might look like a torture device, but it's actually sweet relief for many. For any niggly spots or trigger points, this colourful ball is the key to relieving tension.
 
How to use it:
Grab your ball. Use it to roll over a sore muscle until you feel a point of tension or a trigger point. Then, keep rolling on that spot until you feel your muscle relax.
 
Note: This should feel tender, but not like agony! If it's too sore, ease up a bit. Try rolling it over a clothed area if its too tender straight onto skin.