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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. Do my feet affect my posture? here is some information on how your feet posture affects your body11/9/2025
By Rachael Bird, Myotherapist Yes, the posture of your feet can indeed affect your overall body posture. Proper foot posture is essential for maintaining good alignment and balance throughout the rest of your body. 
Here's some information on how your feet's posture can impact your body: Foundation of Support: Your feet are the foundation of your body. They provide the base of support for your entire musculoskeletal system. If your feet are not properly aligned, it can affect the alignment of your entire body. Arch Support: The arches of your feet (the longitudinal and transverse arches) help distribute your body weight evenly. When these arches are not properly supported, it can lead to imbalances in your posture. Ankle Stability: The alignment of your feet also affects the stability of your ankles. If your ankles are not properly aligned, it can lead to problems further up the kinetic chain, including the knees and hips. Knee Alignment: Misalignment in the feet can affect the alignment of your knees. If your feet roll inwards (pronation) or outwards (supination) excessively, it can lead to knee problems, such as pain and overuse injuries. Hip and Pelvic Alignment: Issues with foot posture can have a ripple effect on your hips and pelvis. If your feet are not in the right position, it can cause your hips to tilt or rotate, which can lead to low back pain and postural problems. Spinal Alignment: Ultimately, the alignment of your feet can impact the alignment of your spine. Improper foot posture can contribute to conditions such as scoliosis or lordosis, which affect the curvature of your spine. Balance and Gait: Correct foot posture is essential for maintaining balance and walking or running efficiently. If your feet are not aligned properly, it can lead to balance problems and increase the risk of falls and injuries. Muscle Imbalances: When your feet are not in the correct position, it can cause certain muscles to overcompensate, leading to muscle imbalances and, eventually, pain and dysfunction in various parts of the body. To maintain proper foot posture if there is an instability/imbalances present, it is essential to wear appropriate footwear, use orthotics if necessary, and perform exercises that strengthen the muscles of the feet and lower limbs. If you are experiencing persistent pain or posture problems related to your feet, it's a good idea to consult your myotherapist to determine what the best course of action may be. This may include assessment, treatment and possibly a podiatrist, or orthopedic specialist for a thorough evaluation and orthotics that will be fitted to you. This will help correct these imbalances and improve your posture by using the appropriate tools given to you 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 According to the Australian Institute of Health and Welfare an estimated 594,000 Australians over the age of 15 played netball throughout 2020–21. During this year there were 1,500 injury hospitalisations attributed to netball—1,380 female and 120 male. Just over half of these hospitalizations were due to soft tissue injuries and a little over a third were for fractures. According to Netball Australia “knees and ankles are the most commonly injured body parts for netballers” and they are most commonly injured during the landing phase when jumping or stopping.  A few of the most common soft tissue injuries that occur within netball include: ankle sprains, shin splints, achilles tendinopathy, patella tendinopathy and ACL tears.
Now ankle sprains often dismissed as minor injuries, can prove far more nefarious than most believe. Beyond the immediate discomfort and inconvenience, untreated or improperly rehabilitated ankle sprains can lead to chronic instability, recurrent injuries, and even long-term joint damage not to mention decrease in sports performance and changes in walking and/or running mechanics increasing risk of many other injuries. The initial pain and swelling may subside, lulling individuals into a false sense of recovery, yet lurking beneath the surface are weakened ligaments and compromised proprioception, leaving the ankle vulnerable to further trauma. Myotherapy can play a crucial role in the treatment of ankle sprains by reducing pain and inflammation, improving blood circulation, and promoting tissue healing. Through targeted techniques, such as deep tissue massage and lymphatic drainage, we can help restore mobility, flexibility, and function to the injured ankle, facilitating a speedier and more complete recovery. Patellar tendinopathies and ACL tears are some of the other more common and more sinister injuries that occur in netballers. These injuries can decrease general stability around the knee and cause a lot of pain in all movements of the knee. Patellar tendonitis or “Jumper’s knee” is an inflammation of the patella tendon or the tendon just below the knee cap, it is an overuse injury caused by running or jumping especially on hard surfaces much like a netball court. It is associated with pain around the knee cap that gets worse with activity such as walking, running or jumping, and it can get worse with walking up stairs or uphill. Massage can help through improving circulation improving the healing process and by reducing tightness of muscles around or connecting to the patellar tendon reducing the pulling on the tendon. ACL tears are an injury I’m sure most have heard of but you may not know what it actually entails, The ACL or the anterior cruciate ligament is one of 4 ligaments in the knee holding and supporting the femur (thighbone), tibia (shin bone) and the patella (kneecap) creating stability in knee movements. The ACL runs diagonally in the middle of the knee. It prevents the tibia from sliding out in front of the femur and provides rotational stability within the knee (if you would like to know more on this check in with some of our other blogs). Tears of the ACL are graded on a severity scale being graded 1-3: Grade 1: The injury stretched your ACL enough to damage it, but it’s still in one piece and holding your knee bones together. Grade 2: The injury stretched your ACL so much that it was partially torn and loosened. Grade 3: A complete tear through your ACL meaning the ACL is now in two pieces. So how can treatment help with ACL tears, in cases where surgery was required massage can help control swelling and improve circulation around the site as well as reduce tightness of muscles around the knee reducing perceived pain on your rehabilitation pathway for lower graded sprains and tears of the ACL massage can help reduce some guarding around the knees that can reduce mobility and cause pain but through the use of some exercise prescription we can help strengthen the muscles around the knee to improve stability and reduce risk of further injury of the ACL. Should netballers be receiving myotherapy? Absolutely! Prevention and "prehab" of injuries is a much better option then getting seriously injured in sport! Netballers, it's time to prioritise your well-being on and off the court. Don't let injuries sideline your passion for the game. Whether you're a seasoned player or just starting out, understanding the risks and knowing how to address them is key to staying in top form. Don't wait until it's too late. Invest in your health, invest in your game. Schedule a treatment with me on a Tuesday, Thursday or Sunday so I can help assess and plan a course of treatment for your knee issues, so you can keep playing strong. Your body will thank you for it! 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. Knee injuries are common among athletes, active individuals, and even those who lead a sedentary lifestyle. These injuries can range from mild sprains to severe tears, and can cause significant pain, swelling, and discomfort. In this blog, we'll explore the ways in which Myotherapy and specific dry needling techniques can help treat knee injuries and reduce pain.  Myotherapists have a wide variety of treatment techniques and tools that help relieve knee pain.
Massage therapy is an effective way to treat knee injuries because it helps to improve circulation and reduce swelling. When you receive a massage, the therapist uses various techniques to manipulate the muscles and tissues surrounding the knee. This increased blood flow helps to reduce inflammation and speed up the healing process. Furthermore, massage therapy can help to break down scar tissue, which can cause pain and limit range of motion. By breaking down this tissue, massage therapy can help to improve flexibility and prevent future injuries. Our myotherapists consider all the surrounding muscles of the knee, as well as investigating other nearby areas like ankle and hip pain and mobility, and the strength of your glutes and lower back. In addition to reducing pain, massage therapy can also help to improve range of motion in the knee. Tight muscles can limit your ability to move your knee freely, which can cause pain and discomfort. Massage therapy helps to release tension in these muscles, which can improve mobility and reduce pain. Another treatment option our myotherapists are highly skilled in using for knee injuries is dry needling. Dry needling is a form of therapy that involves the insertion of fine, sterile needles into the muscles. This process helps to stimulate the healing process and reduce pain by releasing tension in the muscles. Dry needling can be especially effective for knee injuries because it helps to improve circulation, reduce inflammation, and break down scar tissue. Additionally, dry needling can help to release endorphins, which are the body's natural painkillers. This can help to reduce pain and improve overall well-being. Another benefit of dry needling is that it can help to improve strength and stability in the knee joint. When you receive dry needling, the therapist targets specific points in the muscles that are causing pain and discomfort. By improving the strength and stability of these muscles, dry needling can help to reduce the risk of future knee injuries. Furthermore, dry needling can help to improve range of motion, which is important for reducing pain and promoting healing. Studies have demonstrated dry needling to be an effective and safe treatment option for knee osteoarthritis. By targeting specific locations around the knee, dry needling can effectively aid in reducing pain sensitivity and allow for more freedom of movement. Electrostimulation of the needles has also been shown to have a beneficial effect on cartilage regeneration, and in reducing the need for medications. We know that knee injuries can be painful and debilitating, but massage therapy and dry needling can help to reduce pain and improve mobility. Whether you're recovering from a knee injury or dealing with chronic knee pain from conditions like osteoarthritis, these therapies can help to improve your overall well-being. By combining massage therapy and dry needling, you can help to reduce pain, improve circulation, and promote healing. So, if you're suffering from knee pain, our team is here to help. Book your first appointment to get your treatment plan started today. With regular therapy, you can help to reduce pain, improve mobility, and enjoy a more active and pain-free life. The meniscus is a C-shaped piece of cartilage that acts as a cushion between the bones in your knee joint. It helps to absorb shock and provide stability to the knee, and is crucial for normal movement and function. Unfortunately, meniscus injuries are common, and can be caused by a variety of factors, including aging, overuse, and traumatic events. In this article, we'll discuss the causes and symptoms of meniscus injuries, and the exercises that can help with recovery.  Meniscus injuries can be caused by quick, shearing movements of the knee, including twisting or overloading the knee joint. They are especially common in athletes and active individuals, but can occur in anyone at any age. Sports where players need to quickly change direction, like basketball and netball, often see athletes struggle with meniscus injuries.
Some of the most common symptoms of a meniscus injury include knee pain, swelling, and a locking or clicking sensation in the knee. In some cases, you may also experience a loss of range of motion or difficulty walking. Once you've been diagnosed with a meniscus injury, you should book with your local Myotherapist for a treatment plan to guide you through your recovery. However, there are several basic exercises that can help with recovery, and these can generally be safely done by most people. These exercises can help to improve strength, stability, and flexibility in the knee, and can also reduce pain and swelling. Some of the most simple but effective exercises for meniscus injuries include:
Knee and meniscus injuries can be painful and debilitating, but with proper rehabilitation, you can make a full recovery. Our therapists can help with a personalised rehabilitation program to help you to reduce pain, improve strength, and restore mobility in your knee. It's important to remember that recovery times can vary depending on the severity of the injury, so it's best to consult with a Myotherapist or doctor before beginning any exercise program if your knee pain is moderate to severe. With proper care and attention, you can make a full recovery from a meniscus injury and return to your normal activities, and we're here to help. Book your consultation with us today. If you have joint pain, chances are that hydrotherapy is going to be a huge help to you. A hydrotherapy pool is a warm water pool for doing exercises. Its quite different from swimming laps, although a lot of people find that swimming can be helpful too, if its not painful to do it. Can’t swim? It doesn’t matter, a hydrotherapy pool is usually quite shallow, it usually doesn’t have a “deep end” where you can’t touch the bottom. Our local hydrotherapy pool is at Knox Leisureworks in Boronia. The centre has a lot to offer, actually. There is the hydrotherapy pool, as well as a kids pool, a regular lap pool, a spa and sauna, and an onsite gym.  So why is Hydrotherapy such a great option?
Buoyancy – Being in the water takes the pressure off the joint due to the water supporting your body weight. This makes it a great option for weight bearing joints like hips, knees and ankles, especially following injuries or surgeries like hip and knee replacements or fractured bones. Warmth – Heated hydrotherapy pools allow muscles to stay warm and relaxed while exercising. Typically a hydrotherapy pool is heated to about 33*, warmer than a normal swimming pool. Low Impact – Unlike running, doing exercises in water is friendly on vulnerable joints. The water doesn’t allow you to move as fast as in air, so the force of impact is less than running or jogging on a hard surface. Resistance – The water provides great resistance for strengthening the body, without feeling painful. It can be tiring afterwards due to the resistance of the water, though, so starting with short sessions is best. Low Cost – Knox Leisureworks has a great hydrotherapy pool. You can access the hydro pool with your standard pool entry fee of around $8, or if you plan to go frequently they have multi visit passes or memberships. What kinds of pains or conditions does it work well for? Hydrotherapy is fantastic for helping with pain in big joints and weight bearing joints, like hips, knees and ankles. Lower back pain can respond very well to hydrotherapy because of the way the water helps take pressure off the spine and support the weight of the body while you move. It can also be great for things like arthritis, and rehabilitation after a fracture or surgical repair. It can be great for general fitness, too! How do you get started? Initially just walking through the water can be really helpful. You can also include day to day movements like bending and straightening your knee or hip while standing with you back against the pool wall for support. You can use a floating board or pool noodle to hold onto and do gentle squats or lunges. If you’re uncertain, talk to us about specific pool exercises at your next appointment and we can help create a program tailored for you. |
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