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If you've ever heard that crack or click in your knees after a jump shot, a sprint, or even just trying to stand up after binge-watching your favorite show, you know how important your knees are. But here's the thing: your knees don’t always get the memo that they’re supposed to be indestructible when you’re diving into a tackle, leaping for a rebound, or taking that final sprint to the finish line. Whether you're an elite athlete or a weekend warrior who still thinks they can dunk like they did in high school (spoiler: you can’t), protecting your knees is something you should take seriously. In this post we’ll dive into the top ways to keep your knees in prime condition, including a not-so-secret weapon: myotherapy. We’ll also look at why taking proactive steps now can help you keep running, jumping, and playing without worrying about that dreaded "clicking" sound becoming your new soundtrack.  1. Strengthen the Muscles That Provide Support for Your Knees Your knees are only as strong as the muscles supporting them. If your quads, hamstrings, calves, and glutes aren’t in top shape, your knees and the ligaments that support them will be forced to pick up the slack—and that’s when the pain and injuries can occur. How to do it: Start incorporating exercises that target the muscles around your knees. For quads, think squats, lunges, and step-ups. These movements also have the added bonus of strengthening the glutes. For hamstrings which sadly tend to be the most neglected muscle in the legs think, hamstring curls, deadlifts (I know a very scary movement but can do wonders when instructed by a great trainer) and RDL’s which is very similar to the deadlift but puts a greater focus on hamstring growth and strengthening. For calves one of the best exercises I would recommend is an elevated calf raise (a calf raise from a step or platform so your heels can go below the balls of your feet. And finally glutes if the quad exercises aren’t quite enough you always have the glute bridge/hip thrust, clam shells or glute kick backs. Through these exercises you build strength and stability, reducing the chances of knee strain during those sharp cuts and sudden jumps. Bonus Tip: Don’t skip your core exercises! A solid core ensures better posture and movement mechanics as well as better transfer of power from the legs to the upper limbs, which can take the pressure off your knees during high-impact sports. 2. Master Proper Technique (Mastering the Basics has Profound Benefits) Improper technique is one of the leading culprits behind knee injuries, especially in sports like basketball, football, and soccer. If your form is off—whether it's during a jump, a sprint, direction change, deceleration or a tackle—your knees are absorbing a lot more stress than they should. How to do it: Focus on landing with your knees slightly bent and your weight centered. When jumping, try to land softly, like you’re gently absorbing the impact rather than slamming down, think landing like a ninja not an elephant. Avoid valgus collapse (when your knees cave inward) while squatting, jumping, or lunging, as this misalignment is a huge stressor on your knees if you’re struggling with this knee control the glute exercise clam will be your best friend. Remember that when it comes to mastering any kind of movement, practice makes perfect or as Bruce Lee once said "I fear not the man who has practiced ten thousand kicks once, I fear the man who has practiced one kick ten thousand times”. Bonus Tip: one small movement inefficiency done repetitively over years of play can have major consequences on joint health it is important that as soon as a joint feel “off” to question why this could be the case consider discussing this with an exercise/movement/biomechanic professional 3. Warm Up and Cool Down (Yeah, It’s Not Just for Old People) Warming up might feel like a chore, and cooling down might seem like wasted time, but both are essential when it comes to protecting your knees. By warming up, you're preparing your muscles for the intense action ahead, and cooling down helps your joints stay limber and keep you moving with the same range of motion which may not see value in yet but you will thank yourself if you get on top of this early. How to do it: For a great warm up, remember RAMP: Raise: raise your body temp and heart rate this can look like a light jog on the spot, skipping, star jumps basic movements required for your sport Activate: engage the muscles required for the activity especially those stubborn muscles that don’t like working as well (looking at you glutes) Mobilise: looking at dynamic stretches and movements that mirror movement patterns used in your activity Potentiate: gradually increase the stress on the body to prepare for the activity, usually looks like starting to add drills or higher intensity drills just before game time Now your ideal warm up will definitely look different from sport to sport it may even look different between two athletes in the same sport it’s important to note that you as an individual may need greater focus on different movements and activation then anyone else Bonus Tip: Warm ups don’t just have to be for muscles. Taking a joint to its maximum ranges of motion in a controlled environment is just as important for reducing risk of injury as warming up the muscles surrounding the joint 4. Myotherapy: A Secret Weapon for Knee Pain Prevention If you haven’t heard about myotherapy yet, it’s time to pay attention—especially if you're involved in high-impact sports. Myotherapy is a form of soft tissue therapy that targets muscle pain, tension, and dysfunction, and it’s a fantastic way to prevent knee issues before they start. How myotherapy helps: When muscles are tight or imbalanced, they can affect your knee’s mechanics and the way they transfer and absorb impact forces, leading to pain and if neglected can lead to injury. Myotherapists use techniques like trigger point release, deep tissue massage, dry needling, cupping and myofascial release to target those areas of tension, restoring muscle balance and promoting better joint alignment. This not only helps with recovery, but it can also reduce the risk of injury by addressing issues before they cause pain. Bonus Tip: Regular myotherapy sessions are especially beneficial if you feel tightness in your hips, quads, or calves. These muscles directly influence knee function, and a myotherapist can work to release any tension or imbalances that could lead to knee discomfort or injury. Knee health isn’t just for the elite athletes—it’s essential for anyone who plays sports, pushes their limits, or simply enjoys an active lifestyle. Whether you're sprinting down the court, tackling on the field, or just pushing through a high-intensity workout, your knees bear a huge load and deserve attention. By strengthening the muscles around your knees, mastering proper technique, committing to consistent warm-ups and cool-downs, and incorporating therapies like myotherapy into your routine, you can significantly reduce the risk of injury and keep your knees functioning at their best. Remember, knee pain and injury don’t usually come out of nowhere; they’re the result of small, repetitive stresses that accumulate over time. Taking proactive steps now will ensure that you can continue to run, jump, and move with confidence, without the nagging concern of knee discomfort holding you back. Treat your knees like the invaluable assets they are—because once they're gone, you’ll truly miss them. Stay strong, stay smart, and keep your knees in the game for years to come. 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:
Symptoms:
Diagnosis:
Treatment:
Prevention:
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! By Ethan Farr, Sports Myotherapist & Exercise Scientist It’s the start of a new year and perhaps your resolution is to get back into running or just lose weight through running. Well here at Simple Wellness we’re here to support you! Even if it means you don’t need to see us due to injuries caused by running unprepared. I myself have decided to add running back into the lifestyle and here are a few things I have learnt to help keep me injury free and motivated enough to keep coming back to running. 
2. Set Clear, Manageable Goals for the short term, medium term and long term When you begin running, it’s easy to get excited and push yourself hard at first. But as with any new activity, it's important to start slow, set achievable goals, and gradually build up your stamina. Short-term goals: These should focus on developing consistency in your routine. For example, your goal could be to run for 15-20 minutes three times a week for the first few weeks. As you become more accustomed to the activity, you can gradually increase the time or distance. The goal here is to make running a regular habit without overloading your body. Medium-term goals: Once you’re comfortable with short runs, you can aim to increase the duration or intensity. Maybe you want to be able to run a 5K in a few months or increase your pace. At this stage, you might also consider incorporating interval training or hill runs to build strength and endurance. Long-term goals: After several months, your long-term goals could involve running a race, achieving a personal best, or running longer distances (like a 10K or marathon). Having long-term goals helps keep you motivated and focused on your progress. By breaking down your goals into short, medium, and long-term milestones, you ensure steady progression without overexertion, and it helps prevent the mental burnout that can come from unrealistic expectations and keeps you motivated because you are meeting your goals. 3. Educate Yourself on Running Form Running might seem like a simple, instinctive activity, but your body’s mechanics matter a great deal. Poor running form can lead to inefficiencies and increase the likelihood of injuries. Posture: A proper running posture starts with standing tall. Engage your core and avoid leaning too far forward or backward. Your shoulders should be relaxed, and your arms should move naturally with a slight bend at the elbows. Keep your head upright, looking forward, not down. Foot strike: Now this is highly contentious. It has been said that where your foot lands is crucial for maintaining efficiency and preventing stress on your joints. A lot of running coaches say you want to land midfoot (not on your heel or toes) but the current research shows very little impact on improved running performance or reduced injury risk from striking with the midfoot and some research shows what can actually increase risk of injury is trying to change how your foot strikes naturally to a midfoot strike. So I suggest going with what feels natural when it comes to how your foot is landing when running, avoid overstriding, which can put excessive force on the body. Think of keeping your steps light and quick. Breathing: Breathing rhythm is another often overlooked element of running. Practice deep belly breathing rather than shallow chest breathing to help reduce fatigue and increase oxygen delivery to your muscles. Aim for a consistent rhythm that matches your stride (e.g., inhale for two steps, exhale for two steps). As a beginner, it might take time to fine-tune these elements, but focusing on proper running form from the beginning will help you run more efficiently and reduce strain on your body. 4. And finally listen to your body While it’s great to have goals and be motivated, it’s equally important to listen to your body’s signals. Running is a high-impact activity, and pushing too hard too soon can lead to injuries like tendonitis, stress fractures, or muscle strains. If you feel pain (beyond just normal muscle soreness), it’s crucial to take a step back. Incorporate rest days into your weekly routine to allow your muscles and joints time to recover. If you're experiencing discomfort or tightness, consider stretching or using foam rollers to alleviate tension. As a Myotherapist, I recommend regular maintenance treatments such as soft tissue therapy to help keep muscles pliable and reduce the risk of overuse injuries. In conclusion, starting your running journey can be an exciting and fulfilling process, but it’s crucial to take it one step at a time. By investing in proper footwear, setting achievable goals, learning the basics of running form, and listening to your body’s needs, you can build a solid foundation for a lifelong running practice. Remember: your body needs time to adapt. Be patient, be consistent, and most importantly, enjoy the process of getting stronger, faster, and healthier with every step you take. If you want to see the difference a sports myotherapist/exercise scientist can make to your running journey, book yourself an appointment with me or call us on 03 8204 0970.
Happy running! By Ethan Farr, Sports Myotherapist & Exercise Scientist As someone who has done martial arts throughout my early teens and now into adult life I have noticed a few changes in the way I need to train and how I can recover from said training. I still remember when I could jump straight into training without any form of warm up! These days I definitely take more time to warm up and stretch out, even before skipping - a pre warm-up warm-up if you will. Warming up thoroughly and prioritising recovery has become an essential component of my martial arts routine. That being said throughout my martial arts journey I've discovered a valuable ally: Myotherapy!  Myotherapy can help with:
Myotherapy is a therapeutic approach designed to identify and target areas of muscle tension and imbalance within the body. Through a mixture/combination of techniques such as deep tissue massage and myofascial release, stripping, cross fibre frictions, trigger point release, and cupping, Myotherapists work to release tight muscles, alleviate "knots", and restore balance to the musculoskeletal system. By addressing these issues, individuals can experience improved posture, reduced discomfort, and enhanced overall physical well-being. Following intense physical activity or injury, muscles often require time and attention to recover fully. Myotherapy plays a crucial role in this process by promoting blood circulation, which helps deliver oxygen and nutrients to the muscles, aiding in their repair and regeneration. Additionally, techniques such as effleurage and petrissage can help reduce muscle soreness, allowing for faster and more efficient recovery. One of the key benefits of Myotherapy is its ability to improve flexibility, mobility, range of motion and most importantly to most pain free range of motion. By targeting tight muscles and releasing fascial restrictions, your Myotherapist helps you achieve greater freedom of movement and flexibility in your joints. This not only reduces the risk of injury but also enhances overall physical performance and comfort in daily activities and aids in getting those kicks to head height. Regular Myotherapy sessions can significantly reduce the risk of Martial Arts related injuries by addressing muscular imbalances, enhancing flexibility, and promoting better biomechanics (the quality of movement). By identifying areas of weakness or tightness before they develop into more serious issues, Myotherapy helps individuals maintain optimal musculoskeletal health and prevent injuries from occurring during physical activity or sports. For individuals recovering from injuries, Myotherapy is an invaluable tool in the rehabilitation process. By targeting specific areas of tension or weakness, Myotherapy helps restore proper function and range of motion to injured muscles and joints. This not only accelerates the healing process through increasing blood flow to the area but also minimises the risk of re-injury by addressing underlying issues that may have contributed to the initial injury. Beyond its therapeutic benefits, Myotherapy has been shown to enhance physical performance in athletes and active individuals. By improving flexibility, reducing muscle tension, and promoting efficient movement patterns, we can help individuals achieve peak performance levels in their chosen activities. Whether it's improving strength, speed, or endurance, regular treatments can provide athletes with a competitive edge and help them reach their full potential. Myotherapy is a great option for all martial artists whether you’re pre/post a big grading session, in a training camp for a fight or even if you’re just trying to remedy those little niggles and aches that tend to pop up after some difficult training and sparring sessions. We can help with pain, tightness or injury related to all kinds of Martial Arts training, including Brazilian Jiu Jitsu, Muay Thai, Karate, and Boxing, just to name a few. If you’re looking to improve your capabilities in martial arts or recover from injury make sure you get in and book with me! I understand exactly what your sport/art demands to get you back to your peak performance and keep you there! I'm currently available on Tuesdays, Thursdays and Sundays. Book with me to start your treatment and keep you at the top of your game. 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 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! By Rachael Bird, Myotherapist Lifting techniques can contribute to back pain - but like with so many things, its usually a combination of factors that lead to pain after lifting. While I love helping people with back pain, I also understand that a lot of lifting related pain can be avoided by taking your time and managing the loads well. Here’s some of the nuggets of wisdom I give to my patients who injure their back while lifting.  Some of the most common factors I see that lead to this kind of back pain are:
Poor Lifting Techniques: Improper lifting techniques, such as bending at the waist rather than the knees, can strain the back muscles and lead to injury. Also keep in mind to be careful if you need to twist or lean while holding a heavy load. Generally these lifting techniques may be alright for a small number of light lifts, but if you know you need to lift a lot of items or you know that what you need to move will be heavy, pay closer attention especially as you start to notice fatigue. Overexertion: Moving heavy items like furniture without proper rest or support can cause muscle fatigue and strain. Take smart breaks if you are going to be lifting heavy or frequently, whether thats a one off event like moving house, or regular weight training at the gym. Lack of Conditioning: If you are not accustomed to heavy lifting or physical exertion, sudden lifting or moving activities can strain unconditioned muscles and lead to injury. Slowly build up your strength so that you can feel more resilient. If you have a sensitivity from a previous injury, take that into consideration when planning activities that need you to lift heavy things. Inadequate Support: Carrying heavy objects without proper support or assistance can put excessive stress on the back. Where you can, use a trolley, box or bag, or recruit a buddy to help move a large, awkward or heavy object. Repetitive Strain: Repeated bending, lifting, and carrying many items over an extended period can cause cumulative stress on the back muscles and spine. Take frequent breaks, even if the workload is light and especially if you are unaccustomed to lifting. Pre-existing Conditions: If you have a pre-existing back issue or sensitivity, you may be more susceptible to back pain when engaging in heavy lifting or moving activities. If you’ve been injured in the past, make sure you take it slow and take care of yourself. Are you planning to move house soon? Do you have a job that involves moving things around, loading or unloading things? Or do you know that you need to do some serious lifting in the near future? Here are some of my top tips to minimise the risk of back pain when you’re lifting: Use Protective Lifting Techniques: Lift with your legs, not your back. Bend your knees, keep your back straight, and use your leg muscles to lift. Engage your core. Ask for Help: When moving heavy or bulky items, ask for help or use moving tools (like a trolley or straps) to share the load. Are you moving house? Consider outsourcing it to a removalist, it will cost you money instead of injury and pain! Take Breaks: Don’t overexert yourself. Take breaks during moving tasks to rest and stretch your muscles. Take a break before your body feels like it needs a break - by the time you’re feeling it, you probably needed to rest 10 minutes earlier! Use Proper Equipment: Utilise proper lifting equipment or tools designed to reduce strain on your back. Stay Active and Strong: Regular exercise and maintaining overall fitness can help prepare your body for physical tasks like lifting and moving. Back pain resulting from heavy lifting or moving can be prevented by being mindful of these factors and taking appropriate precautions to protect your back and overall well-being. Have you already hurt your back lifting something heavy and now need some pain relief? I’m here for you! Book in with me and we can make a plan that looks at relieving the pain in the short term, and building up the strength and resilience long term as a preventative to future injuries.  As we get into the swing of the new year, many people will make a resolution to get fit. But if you go about this the wrong way, it can end in an injury that puts you on the sidelines for weeks or even months.
Exercise is amazing for your body and your mind. It boosts mental wellbeing, helps you to manage pain and over the long-term can protect you against injury. So how can you get back into a fitness regime without hurting yourself? Here are our top tips to minimise your chance of injury. Start small – even if you used to be a master! We know from experience that it’s really tempting to go back to doing what you have done in the past. After all, running that fast, lifting those weights or doing Pilates 5 days a week used to be easy! But whether you’ve been away from exercise because of injury, pregnancy or just that life got on top of you, this is the most common mistake people make. Over time, your muscles will become less conditioned. If you go back to your old regime, it may be too stressful on your body and lead to an injury. So don’t just jump in where you were. Instead, go back to the start. Your body will start to remember if you give it time to warm back up to exercise. Increase your frequency and intensity with time This goes hand in hand with the first point. It takes time for the body to get back into the swing of things. So give yourself at least a couple of months to get back to where you were before you stopped. For example, let’s say you used to run 10km 5 times per week. You’ve just had a break for several months due to a new job that took up your time. To get back into it, you might want to pace yourself by doing: 2km gentle jog x 2 for the first week to assess your fitness 5km gentle jog x 2 for 2 weeks 5km run x 3 for 2 weeks 7.5km run x 3 for 2 weeks 7.5km run x 4 for 2 weeks 10km run x 3 for 2 weeks If you’re feeling good and have had no injuries or flare-ups, then progress back to your 5 x 10km runs. As you can see, this progression takes 10-12 weeks to get back to your original program. It may take longer if you’ve been off exercise for a longer period of time or had a significant injury. But it will pay off in the long run if you pace yourself! Make sure you’re getting good nutrition and plenty of sleep Exercise recovery starts from the moment you stop exercising. There are a lot of factors that contribute to recovery, but nutrition and sleep are two of the most important. Our bodies use nutrients to heal and grow muscles, and most of this healing takes place as we sleep. For nutrition, our nutritionist buddy Samantha Gemmell recommends eating plenty of wholefoods for a good mix of protein, vitamins, minerals and antioxidants that support recovery. When it comes to sleep, Sam says that quality is just as important as quantity. Make sure that your room is completely dark, avoid caffeine after 3pm and minimise your screen time for 30 minutes before bedtime. Do some gentle stretches after your workout Exercise is great for your body, but it can lead to muscle tension. Muscle tension can put you at risk of injury. So how do you minimise that risk? One way is to stretch out after a workout. This doesn’t have to be anything too extensive. If you’ve gone for a run, do some gentle stretching of your legs and hips. If it’s upper body day at the gym, stretch out your shoulders and upper back. 1-2 minutes of stretching after each workout can add up! Give your body some TLC Sometimes stretching isn’t enough, and your muscles need a little extra TLC. Many people will get a relaxation massage or remedial massage, but this only addresses one aspect of the muscle tension. That’s where myotherapy comes in. Myotherapy incorporates massage with other techniques such as dry cupping, needling, trigger point therapy and taping. This combination can be helpful for not only treating exercise-related injury but also preventing it. Your myotherapist can also assess your muscles and joints to see if any are at significant risk of injury and prescribe exercises to strengthen those areas. Want to show your body that TLC and reduce your risk of injury? Book in with one of our friendly myotherapists here.  When we make New Years Resolutions, we usually focus on what we want. We want to be fitter, thinner, better organised and able to give up bad habits. But have you ever wondered what resolutions your body might like you to make?
Our head myotherapist and resident body-whisperer Mel has 5 resolutions that your body is begging you to make this year. Move more throughout the day Our bodies were not designed to sit at desks for hours every day. They were designed to move constantly in a variety of different ways. Unfortunately, most of us can’t change jobs just to suit the body’s preferences! But you can find little ways to move more frequently throughout your day. For example, you could:
When you get up and change position regularly, your body will thank you. Regular movement can also reduce the risk of injury and pain that can occur when you’re physically inactive. Stretch out regularly Another important way that your body loves to move is with a good stretch! But when we sit for hours at a time, our muscles can tighten up and leave us feeling sore. So whether it’s at work, at home or even at the gym, find a way to incorporate a regular stretch. Make sure that you stretch until you can feel the muscle stretching out. But don’t go too far – pushing a stretch too deep too quick can lead to injury. If you do feel any sharp pain while stretching, you might have just stretched too far. But you might have an underlying injury that needs to be checked by your myotherapist. Focus on good quality sleep Our bodies do their best healing work as we sleep every night. So if you’re not getting enough deep and restful sleep, your body can’t maintain itself properly. A good rest isn’t just about how many hours you sleep. It’s also important to get quality rest, so your body can go into healing mode. Sleep is particularly important if you experience chronic pain. A poor night of sleep can worsen your pain the following day. But this goes both ways – worse pain during the day can impact on your sleep that night. Find a healthy way to manage your stress A lot of the less healthy choices we make can come back to stress. How we eat, move our bodies and unwind in our spare time often reflects how we deal with stress. But on the flip side, these factors can also make a big difference with how we manage stress. That's why it's a good idea to find a healthy way to manage your stress. There are plenty of options out there, including:
Take a proactive approach for body care When it comes to our health, most of us wait until something goes wrong before we actually do anything about it! But if we can switch to a more proactive approach to taking care of our bodies, we can get onto issues early or even prevent them. Book yourself in for a check-up with your GP, dentist, optometrist and any specialists you see regularly. When it comes to your muscles and joints, the team at Simple Wellness Myotherapy are here to help. To book in for a tune-up your body would approve of, head to our booking page here.  If you work at a desk for hours on end, you know that it can be uncomfortable at the best of times. Office workers have just as much risk of injury and chronic pain as other more physically strenuous occupations. You may be at risk of issues including back pain, neck pain, repetitive strain injury or RSI and carpal tunnel syndrome.
So how can you minimise your chance of hurting yourself and stay at the top of your game? Our myotherapist Emily shares some of her tips for staying healthy and preventing pain and injury for office workers. Stretch often When you’re focused on your work, you often forget to shift position. Unfortunately, our bodies weren’t designed to stay in a position for hours at a time. That’s why the simplest tip is to stretch whenever you feel stiff, sore or fatigued. Stretching can also help to boost blood flow to the brain, which means you are more focused and productive. You can simply stretch at your desk if needed – stretch out your neck, shoulders and back, and do some circles with your ankles. But you can also do a standing stretch, which brings us to our next tip. Set yourself reminders to move Small amounts of movement throughout the day add up when it comes to preventing office injuries. But when you’re in the zone, you might forget! That’s why it’s useful to set yourself a reminder or alarm on your phone or computer. Aim for at least 1-2 minutes per hour of movement. This might be standing and stretching, going and getting a glass of water, making yourself a coffee or tea, going to the toilet or just walking around the office to get your muscles and joints moving. Give a sit/stand desk a try Desks that can alternate between a seated and standing position have become popular recently. They allow you the best of both worlds – you can sit for a bit, then switch to standing as a break from sitting. Have a chat to your employer about whether you can trial a sit-stand desk. The good thing is that many people find sit-stand desks boost productivity, so employers are often open to them. If you work for yourself or you are the boss, you can hire sit-stand desks and other equipment before purchasing. Make the most of lunchtime It can be tempting to eat lunch at your desk and power through the to-dos. But your lunch and break times are an opportunity to move around and give your muscles and joints a break as well. Get up and get moving. Head to a local park to have your lunch if it’s sunny outside. Grab a coffee from the café around the corner. You can even go for a brisk 5-minute walk around the block at the end of your break to wake up your brain and your body. That way, you’ll go back to work feeling refreshed. Get moving before or after work Some days you won’t get much time to move at work, so make the most of the hours outside of work. Find a way to get your body moving on a regular basis. This doesn’t mean you need to slog away at the gym for an hour every day. You can do some yoga stretches at home, walk the dog or go to the playground with your kids. If you do find yourself too tired to move after work, try getting up 15 minutes earlier and go for a walk around the block before work. It seems counter-intuitive, but exercise actually boosts your energy and relieves fatigue. Even a little bit each day will add up! Get a regular remedial massage or myotherapy treatment Your muscles and joints need care, just like every other part of you. That’s why regular treatments can help to prevent injury and pain. Our desk worker clients find that a treatment every 2-6 weeks helps to relieve tension and pain. Many report that they have fewer headaches, lower stress levels, improved sleep and mood and greater movement in joints and muscles. So if any of those are on your wish list, regular massage and myotherapy might be the answer! Is regular massage or myotherapy on your to-do list? Our myotherapist Emily is currently open for new clients. You can book with a session with her here. Have you ever had a massage at a day spa before? If not, you might be wondering whether a massage at a spa is similar to a massage you receive in a clinic setting. One of our myotherapists, Emily, has experience in both a day spa setting and a clinical setting. So today, she’s sharing with us the similarities and differences, as well as why you might opt for one over the other.  Why you seek out a treatment
For the most part, people who seek out a spa massage treatment want to feel great. They want to enjoy a massage that relaxes them, but usually aren’t looking for any other outcome. On the other hand, people who seek out the services of a remedial massage therapist or myotherapist are looking for a specific outcome. When you book remedial massage or myotherapy, you generally want to alleviate symptoms such as pain, or at least prevent future pain and flares. The aim of a massage treatment As the reason for seeking treatment is different, it makes sense that the aim is also different. A spa massage therapist will aim to give you a massage treatment that feels good, relieve tension and helps you to feel more relaxed. A remedial massage or myotherapy session in a clinic will have specific goals and outcomes. This is because you will generally come in with an aim of having pain or an injury treated, managed and/or prevented. We will put together a treatment plan based on your needs and goals, and review that regularly. In a spa massage, there may be other treatments or tools involved such as hot stones or aromatherapy. Again, these are focused on relaxing you more and easing general stress and tension. On the other hand, remedial massage and myotherapy can involve a whole toolbox of techniques, depending on your needs. At Simple Wellness Myotherapy, we use dry needling, cupping, joint mobilisation, trigger point therapy, rehabilitation exercises and taping. Not everyone will need all of these in their treatment plan, but we can tailor your plan to your needs and goals. What to expect in a 60 minute spa massage Here is how a typical spa massage will run:
What to expect in a 60 minute clinic massage This is how a massage or myotherapy treatment runs at Simple Wellness:
Which is better – spa massage or clinical massage? It’s not really a competition because they are so different! If you’re just looking to treat yourself and enjoy a relaxing massage, there’s nothing wrong with a sneaky spa massage. Spa massage may also be preferable if you’re looking to have other beauty treatments. But if you’re dealing with pain, injury or significant tension, a clinical massage from a remedial massage therapist or myotherapist is best. Clinical massage is also better for preventing injuries and flare-ups of previous injuries and pain. Looking for a clinical massage? At Simple Wellness Myotherapy, we offer both remedial massage with our therapist Helvi and myotherapy with Emily and Mel. You can book an appointment with one of our practitioners here. |
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Simple Wellness Myotherapy & Osteopathy
Shop 12B/150 Kelletts Rd, Rowville VIC 3178 |
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(03) 8204 0970 |
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