Category: Muscle Pain

Why Choose Myotherapy Over Physiotherapy or Chiropractic for Muscle Pain Relief

5/2/2026

By Peter Pascalis, Clinical Myotherapist

Muscle pain can strike suddenly and disrupt daily life. When this happens, many people wonder which therapy will provide the best relief. Should you see a physiotherapist, a chiropractor, or a myotherapist? While these therapies share some treatment methods, the key differences lie in their areas of focus and expertise. Myotherapy stands out as the specialist approach for muscle pain caused by tight, knotted muscles and related nerve issues. This post explains why myotherapy might be the best choice when your muscles are the main problem.

Understanding Myotherapy and Its Focus
Myotherapy is a manual therapy that targets myofascial pain, which means pain originating from muscles and the connective tissue around them. Myotherapists are trained to identify and treat muscle tightness, trigger points (knots), and nerve irritation caused by muscle dysfunction. Their goal is to restore healthy muscle function and relieve pain by addressing the root cause within the muscle tissue.
Unlike some other therapies, myotherapy focuses deeply on muscles and their related nerves. This makes it especially effective for sudden muscle pain that appears without an obvious injury or for chronic muscle tightness that limits movement. Myotherapists use techniques such as:

Trigger point therapy to release muscle knots
Dry needling to reduce muscle tension
Soft tissue massage to improve blood flow
Stretching and strengthening exercises tailored to muscle recovery

How Physiotherapy Differs
Physiotherapy covers a broad range of physical rehabilitation and injury management. Physiotherapists treat muscles, joints, bones, and neurological conditions. Their work often involves restoring movement after injury or surgery, managing chronic conditions like arthritis, and improving overall physical function.
While physiotherapists do treat muscle pain, their approach is usually more general. They might focus on joint mobility, posture correction, and functional movement patterns alongside muscle treatment. This makes physiotherapy ideal for complex injuries or conditions involving multiple body systems.
For example, if you have a sports injury that affects both your muscles and joints, a physiotherapist will design a program to address all aspects of your recovery. However, if your main issue is painful muscle knots without joint involvement, myotherapy offers a more targeted solution.

What Makes Chiropractic Care Unique
Chiropractors specialize in the diagnosis and treatment of musculoskeletal problems, especially those related to the spine. Their hallmark treatment is spinal adjustments, which aim to improve spinal alignment and nervous system function.
Chiropractic care is often sought for back pain, neck pain, and headaches linked to spinal issues. While chiropractors may use soft tissue techniques and advice on posture and exercise, their primary focus is on the spine and nervous system rather than isolated muscle pain.
If your muscle pain is related to spinal misalignment or nerve compression, chiropractic care can be very effective. But for muscle pain caused by tight or knotted muscles without spinal involvement, myotherapy usually provides more direct relief.

Why Myotherapy Excels in Treating Muscle Pain
Myotherapy’s specialization in muscle pain means it offers several advantages:

Targeted treatment of muscle knots and trigger points
Focus on restoring muscle and nerve function
Combination of manual therapy and exercise for lasting relief
Effective for sudden muscle pain that appears without injury

For example, many people experience tight muscles after long hours at a desk or from stress. These knots can cause pain and restrict movement. A myotherapist can quickly identify the problem areas and use hands-on techniques to release the knots, improving muscle function and reducing pain.
In our experience, patients often report faster relief from muscle pain with myotherapy compared to other therapies because the treatment is so focused on the muscle tissue itself.

When to Choose Each Therapy
Choosing the right therapy depends on your symptoms and needs:

Choose myotherapy if you have painful muscle knots, tight muscles, or muscle-related nerve pain without obvious injury.
Choose physiotherapy if you need rehabilitation after injury or surgery, or if your pain involves joints, bones, or complex movement issues.
Choose chiropractic care if your pain is linked to spinal alignment, nerve compression, or you have headaches and neck pain related to the spine.

If you are unsure, many clinics offer combined approaches or can refer you to the most appropriate specialist after an initial assessment.

Practical Tips for Muscle Pain Relief at Home
While professional treatment is important, you can support your muscle health with simple habits:

Take regular breaks from sitting to stretch and move
Use heat packs to relax tight muscles before therapy
Practice gentle stretching exercises daily
Stay hydrated to help muscle function
Manage stress through relaxation techniques

These steps can reduce muscle tension and improve the effectiveness of myotherapy or other treatments.

Final Thoughts on Choosing Myotherapy
Muscle pain can be frustrating, especially when it appears suddenly or without clear cause. Myotherapy offers a focused, effective approach to treating muscle knots and restoring healthy muscle function. While physiotherapy and chiropractic care have their strengths, myotherapy’s specialization makes it the best choice for muscle-related pain.
If you struggle with tight, painful muscles that limit your movement, consider booking a session with a myotherapist. Their expert hands-on care and tailored exercises can help you get back to feeling strong and pain-free.
Remember, managing muscle pain is about finding the right treatment for your specific needs. Myotherapy provides a clear path to relief when muscle pain is the main issue. Take the next step and book an appointment to explore how myotherapy can support your muscle health today.

Daily Habits That Wreck Your Muscles (and How to Fix Them)

10/7/2025

By Ethan Farr, Sports Myotherapist

Muscle pain isn’t always caused by injury or intense workouts. More often than not, the real culprits are small, unconscious habits we repeat daily or positions we stay in for prolonged periods of time—many of which slowly build tension, stress, and dysfunction in our muscles over time.

Here’s a breakdown of the most common muscle-wrecking habits—and what you can do to fix them.

1. Screen time and poor posture
Whether it’s hours at a desk, sitting in front of a tv or doom scrolling endlessly on your phone, screen time often encourages poor posture. The most common issue? “Text neck”—where the head is craned forward and shoulders round inward, causing strain on the neck, shoulders, and upper back. The longer you stay in that position, the more your muscles adapt to it, shortening and tightening where they shouldn’t.

How to Fix It:

Reset Your Posture: Every 30–60 minutes, take a “posture check” break. Sit tall, stack your ears over shoulders, shoulders over hips. A little trick that i like to use is put a hair tie or rubber band tight around your wrist when that starts to get irritating check your posture then swap the band to the other wrist
Elevate Screens: Raise your monitor or phone to eye level to reduce neck tilt.
Strengthen & Stretch: Add exercises like chin tucks, scapular retractions, and doorway chest stretches to your daily routine.

2. Slouching at Your Desk/Repetitive Movements at Work
If your job keeps you sitting or doing the same motion over and over (typing, lifting, scanning, etc.), it’s easy for muscular imbalances and joint strain to build up. Slouching compresses your lower back and hips and “switches off” the core adding load to your lower back and results in low back tightness and pain. While repetitive tasks overuse specific muscles and underuse others—leading to fatigue, tightness, irritation of the muscles and tendons or even chronic pain.

How to Fix It:

Ergonomic Setup: Adjust your chair, desk, and monitor to support a neutral spine. Your hips and knees should be at a 90-degree angle, feet flat on the floor. Also consider a height adjusting desk so you can alternate between seated and standing desk work
Microbreaks: Set a timer to stand, stretch, or walk every 30–60 minutes, even if it’s just for a minute or two.
Mobility Work: Add targeted mobility drills (like wrist circles, shoulder rolls, and seated spinal twists) to combat repetitive strain. Also try to to work with both hands not just the one hand
Early intervention: one of the most important things you can do is get on top of potential injuries quickly as soon as you feel any tension ensure to incorporate these changes to your work life or come in and see a therapist before it becomes a chronic issue

3. Bad Sleeping Positions and/or Pillow not Right For You
You spend 6–8 hours a night in the same position—if your posture is off during sleep, that’s a long time for muscles to be stuck in awkward positions. Sleeping on your stomach can hyperextend your neck, while an unsupportive pillow can strain your shoulders and spine.

How to Fix It:

Side or Back Sleepers Win: Unfortunately for all you front/prone sleepers a lot of research shows a high correlation of low back pain and front sleeping when compared to other sleeping postures. Try to sleep on your side with a pillow between your knees, or on your back with a pillow under your knees to support spinal alignment.
Choose the Right Pillow: One of the most important things you can buy to aid your sleep and reduce your pains upon waking unfortunately you don’t often get to try them properly and once you buy one you’re stuck with it for better or worse. Your pillow should support the natural curve of your neck. Side sleepers typically need a thicker pillow; back sleepers do best with medium support. Something you can look for when buying a new pillow is a neutral neck position when laying down.
Morning Mobility: If you wake up stiff, incorporate gentle stretches (like cat-cows, side bends, and shoulder rolls) first thing in the morning it helps get the blood pumping and lubricates the joints for better quality movement and pain reduction.

4. Poor Walking Mechanics or Shoe Choices
Walking is something we do every day without thinking—but poor mechanics or unsupportive shoes can silently wreak havoc on your muscles and joints over time. Common issues include overpronation (feet rolling inward) also considered to be collapsed arches or flat footed, heel striking too hard, or walking with imbalances due to past injuries or muscular tightness. Add in unsupportive or worn-out shoes, and you’ve got a recipe for chronic pain in the feet, knees, hips, or even your lower back.

How to Fix It:

Check Your Stride: Pay attention to how you walk. Your steps should be soft, and your feet should land beneath your hips—not far out in front. Try to roll through each step from heel to toe smoothly without overextending and there should be pressure through the outside of the foot not through your arch.
Invest in Good Footwear: Choose shoes that support your arch type and provide cushioning and shock absorption. Replace athletic shoes every 400–600 kilometres, or when the soles show uneven wear. If you’re unsure about your foot mechanics, consider a gait analysis at a sports store or podiatrist’s office. You could also look at the wear pattern on the bottom of your shoe to get an idea of your general walking gait/mechanics
Go Barefoot (Sometimes): Spending short periods barefoot on safe, flat surfaces can help strengthen intrinsic foot muscles and improve natural gait mechanics. Start slowly—especially if you're used to supportive shoes—and build up gradually.
Stretch and Strengthen: Tight calves, weak glutes, and poor ankle mobility are common causes of poor walking mechanics. Incorporate calf stretches, glute bridges, ankle circles, and foot mobility drills into your routine.

Final Thoughts
Muscle pain doesn’t always start with a big event—it often begins with small, overlooked habits. But the good news? These habits are fixable. With regular posture checks, ergonomic tweaks, movement breaks, mindful sleep positioning, and better walking mechanics, you can significantly reduce unnecessary muscle tension and avoid long-term damage.
If you’re feeling persistent pain or tension, don’t wait—get help early and book an appointment.

The sooner you address it, the easier it is to fix. A combination of daily self-care and professional support (like massage, myotherapy, physiotherapy, or movement coaching) can keep your muscles moving well and pain-free for the long haul.

Low back pain isn't always what it seems

20/2/2025

By Peter Pascalis, Clinical Myotherapist
2 Minute Read

Low back pain is commonly seen in clinical presentations. The cause of many back pain complaints is myofascial pain (coming from the muscles and fascia) or somatic referred pain (originating from the lumbar discs, facet joints, lumbar ligaments, and referred pain from the sacroiliac joints (SIJs).
Other sources of back pain include nerve-related irritations or entrapments, such as sciatica (also known as Deep Gluteal Pain Syndrome) or peripheral neuropathies, where nerves become compressed by bony structures.

This is by no means an exhaustive or comprehensive list of all the known causes of back pain, but these are some of the more common ones. Radiculopathy, which involves changes in sensation and strength in the lower limb, can also be associated with back pain.

Why is the cause of back pain important?
When treating pain or dysfunction, it is crucial to understand, or at least infer, which structures or factors are involved to provide the best patient care. This knowledge allows us to direct treatment toward its resolution.

Somatic pain may require slightly different treatments compared to painful radiculopathy, as different anatomical structures are affected. Treatments beneficial for nerve pathology may not be effective for muscle dysfunction.
Some common treatments for muscular pain include soft and deep tissue massage, followed by activity modifications for a period of time, and exercise to address underlying factors such as weakness or instability that need to be addressed for long-term benefit. Dry needling can be very helpful in desensitizing painful structures by improving muscle health and delivering non-painful input into the nervous system, which can override the painful signals arriving at the spinal cord and brain.
Nerve disorders can be significantly improved with techniques that decompress vertebral structures, as these are where the nerve roots exit the spine, and mobilization exercises aimed at moving the spinal nerve along its anatomical pathway, affecting the entire leg and spine.
Education plays an invaluable role in treatment outcomes, as back pain has a strong association with mental health and other factors that contribute to lowering our pain threshold (the minimum stimulus required for us to perceive pain).

Peter is our treating myotherapist who specialises in all things nerve and joint pain! He is dedicated to creating a safe space where he can support you through your recovery. Book your first consultation with him today!

Rotator Cuff Strain and SHoulder Impingement

22/2/2023

By Duke Autret, Myotherapist

In this article we will discuss Shoulder Impingement and Rotator cuff strains together since although there are distinctions they also have some overlap.

In terms of the anatomy of the shoulder the rotator cuff consists of a group of 4 deep shoulder muscles which run from the shoulder blade, across the ball and socket joint of the shoulder (Glenohumeral Joint) and attach into the ball part of the upper arm bone (Humerus). This group, collectively known as the rotator cuff is indeed a ‘cuff’ that sits around the shoulder joint and which supports the muscle actions of rotating the ball in the socket at this joint, however, in reality the rotator cuff’s function is more involved with the stabilisation of the Glenohumeral joint rather than its rotation.

Another muscle that we will look at here is the Biceps of your upper arm. A well known muscle for sure, its function is to show off how strong you are… and more specifically, to bend your elbow. They are actually two muscles hence ‘bi-ceps’ ('bi' indicating 'two', and 'ceps' indicating 'heads') and it’s generally the inside bicep (biceps long head) muscle which can be implicated when it comes to shoulder impingement syndromes.

Image sourced from https://www.orthobethesda.com/blog/rotator-cuff-disorders-the-facts/

So what are the overlaps and distinctions of these two conditions?
Generally speaking, the rotator cuff strain refers to some tearing (or micro-tearing) of the muscle/s or tendon/s and graded 1-3 depending on the severity, and is mostly the result of an trauma incident (an injury sustained while using the arm or preventing a fall etc).
And since we are discussing the rotator cuff it would want to be further determined which of the 4 muscles or combination thereof is/are involved.

Now ‘Shoulder Impingement’ on the other hand, can also be graded similarly however tends more to be the tendons of either the Biceps long head muscle and/or one of the rotator cuff muscles that are implicated via impingement (being pinched) between the bones of the ball of the upper arm and the shoulder blade when lifting or using the arm above shoulder or head height, and usually is a gradual onset that has to do with a change in the biomechanics (movement patterns) of the affected shoulder.

When dealing with rotator cuff strains in the acute phase we will advise you on the care options and may work on the adjacent regions compensating for the injury as well and light treatment to the area itself to support its healing. Our plan in early stage care is to reduce pain and restore mobility, while also supporting the stability of the joint while the stabilising muscles are recovering. This can mean our treatment at this stage includes things like gentle manual therapy to reduce pain and inflammation, gentle mobilisation and passive movements, and taping for stability and to let those injured muscles have a chance to recover.

In the later stages we apply more direct work on the specific rotator cuff muscles to ensure the minimisation of any scarring in the muscle tissues and promote the fullest possible recovery. This is where we start to see the sensitivity of your shoulder has already dropped, and we can start to provide some strengthening protocols for you to rebuild the conditioning of your shoulder. Of course, this is always going to be dependent on your unique situation, and we'll find appropriate treatment options for each stage of your recovery. Theres no one size fits all with this.

The treatment plan will also vary depending if your injury is within the muscle fibres or if there is more tendon involvement, whether that be Rotator cuff tendons or Biceps. We will provide you with additional support for integrating movements and exercises to rehab them back to their functional strength. Tendons can take some time to completely recover, and need to be gradually loaded and strengthened.

Personally I find working with shoulder injuries satisfying as they are one of the more complex joints in the human body with lots of movement possible but where so many different things can go awry, and I enjoy seeing them regain all that movement potential.

If this has left you wondering about either of these conditions applying to you and you're looking for some help please feel free to come see me at Simple Wellness Myotherapy in Rowville. I'm available on Wednesdays, Fridays and Sundays - you can find a time with me online or just give us a call on 03 8204 0970 and we can find you a time that suits and book you in over the phone.

How does better circulation help muscle pain?

30/1/2023

Improving circulation is an important factor in helping sore, tight, and tired muscles recover faster. This is because good blood flow is essential for delivering oxygen, nutrients, and hormones to the muscles and removing waste products. When circulation is poor, it can cause muscle tension, fatigue, and pain, leading to slower recovery and reduced performance.
Think of circulation and blood flow as the way that your muscles breathe.

Circulation is also essential for activating the immune system, which helps repair damaged tissues and reduce inflammation. When the immune system is working efficiently, it can more easily break down lactic acid and other waste products that build up in the muscles during exercise, reducing muscle soreness and stiffness.

There are a number of ways to improve circulation and support muscle recovery. One of the most effective is to engage in regular exercise, such as cardio or strength training, which can help increase blood flow and improve overall cardiovascular health. Stretching and foam rolling can also help improve circulation by loosening tight muscles and promoting blood flow.

As Myotherapists and Remedial Massage Therapists, we have a wide range of circulation boosting tools at our disposal.

Massage and manual therapies are another effective way to improve circulation and support muscle recovery. Massage helps to relax tense muscles and improve blood flow, which can reduce pain and inflammation and speed up the healing process.
Dry Needling stimulates localised blood flow to the targeted areas which the needles are inserted, and helps to reduce muscle tension and improve the mobility of the muscles.
Cupping provides a rapid boost to circulation directly underneath the cups and also in the surrounding tissue. It can sometimes leave some cupping marks that are not painful, but are evidence of increased blood flow to that area.
Trigger Point Therapy applies a pumping action to sore, tight, tired muscles. By applying a sustained pressure over the muscles, we temporarily decrease the blood flow, so that once the pressure is removed it allows new, fresh, oxygen-rich blood to rush back into the muscle.

Heat therapy, such as using a hot bath or heating pad, can also be beneficial for improving circulation and reducing muscle pain. Heat increases blood flow to the affected area, which can help relieve tightness and reduce inflammation.

Finally, proper nutrition is important for supporting circulation and muscle recovery. Eating a healthy, balanced diet rich in nutrients like vitamins C and E, magnesium, and omega-3 fatty acids can help improve circulation, reduce inflammation, and support overall health. Our therapists are not able to give customised nutritional advice, but we always suggest maintaining good hydration, eating a diet full of colourful fruits and veggies, and ensuring you get enough protein - whether thats animal or plant based, we're not here to judge!

In conclusion, improving circulation is a crucial aspect of supporting muscle recovery and reducing muscle pain and fatigue. Incorporating activities like exercise, stretching, massage, heat therapy, and proper nutrition into your routine can help improve circulation and speed up the healing process.

Want help from our therapists? Book a time to have a treatment with us.

How To Get Back Into Exercise Without Hurting Yourself

2/1/2020

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.

How Does Flame Cupping Work? A Myotherapist Explains

14/10/2019

Have you ever wondered about flame cupping? Flame cupping sounds scarier than what it really is. Let’s have a look at the facts around flame cupping, and how it might be beneficial for you.

What is flame cupping?
Flame cupping is a form of dry cupping that uses fire to cause a vacuum in a cup. The cup is then placed on the area of skin being treated.

What is flame cupping good for?
Flame cupping is great for relieving muscle tension, especially tension that isn’t responding quickly to hands-on techniques.

The best part about flame cupping? It is applied and left on while your practitioner continues to work on another area of the body. So if you have a sore shoulder and tight lower back, they can cup the shoulder and massage the lower back or vice versa.

Is flame cupping going to burn me?
It shouldn’t if it’s applied by a qualified flame cupping therapist. A qualified therapist who has training in flame cups knows how long to heat each cup before applying it to the skin.

If you’re worried, ask your practitioner about their training in flame cups before agreeing to treatment.

Who can’t have flame cupping?
As useful as flame cupping is, there are a few contraindications to keep in mind.

Flame cupping is not recommended for those with diabetes, heart disease, high blood pressure or those using medications such as warfarin.

Flame cupping cannot be safely applied over wounds. However, it can be used over fully healed scar tissue.

Does flame cupping detoxify the body?
Not really. Flame cups can’t detoxify you – that’s the job of your liver and other detox organs. But in a way, they can support the natural detoxification process.

It increases blood flow to the area, which improves the exchange of oxygen and waste products in that area. The waste products are then transported to the liver and detox organs and excreted from the body.

I have dark marks after flame cupping – is this a bad thing?
Cupping marks are normal after a treatment. They aren’t bruises or a sign of tissue damage.

Eastern medicine practitioners such as acupuncturists believe that cupping marks are a sign of what is happening in the body. For example, darker marks are signs of how stagnant the energy or ‘chi’ is.

For myotherapists, they are bruise-like marks caused by surface capillaries that break during the suction.

Either way, they are nothing to worry about – they will fade over the period of 3-7 days for most people. If your cupping marks remain dark or tender for a prolonged period, contact your therapist directly for a check-in.

How can I try out flame cupping?
By booking an appointment with our flame cupping myotherapist Emily! Emily loves to work with flame cupping, because she can work on two areas of tension at once.

To book a session with Emily, head to our booking page and select ‘Emily Wells’ for your practitioner.

Why heat is great for chronic muscle pain

1/6/2019

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.

Relax Your Tight Muscles With Magnesium

26/4/2019

Remedial massage and myotherapy treatments are fantastic for releasing muscle tension and loosening up the tight spots. But unless you’re in the clinic a few times a week, there’s a good chance you’re still
dealing with tight muscles in your daily life.
There are heaps of contributing factors to tight muscles. How you move, how you sleep and how you spend your time can all affect your muscles.
But one thing that you might not immediately think of is your diet. There are specific nutrients that your muscles need to contract (tighten) during movement and then relax during stretching or when you’re at rest. One well-known mineral is magnesium – also known as the relaxation mineral.
So I asked my nutritionist bestie Sam Gemmell, aka The Rebel Nutritionist, for her top tips around using magnesium to keep your muscles in peak condition.

My favourite fun fact from Sam is that dark chocolate is a great source of magnesium, and officially Nutritionist Approved! (Of course, in moderation!)

Why do we need more magnesium?
Simply put, because we aren’t getting enough. Most people don’t consume enough through the diet.
Magnesium is generally found in wholefoods, which we’re eating less of thanks to the increase in
processed foods.
But even for those who do eat enough, other factors such as chronic stress can deplete magnesium
levels. If you have any kind of gut symptoms such as bloating, constipation or diarrhoea, you might not be able to absorb a good amount of magnesium from the foods you eat. There is also the issue of food containing less magnesium than previous years because the soils are being depleted of this vital nutrient.
Magnesium is often called the relaxation mineral, but that’s too simple a term. It is used in over 300 different processes in the body. Healthy magnesium levels support energy production, muscle
relaxation, blood sugar regulation, optimal blood pressure, bone strength and production of brain
chemicals – just to name a few functions!

Magnesium-rich foods to include
The most sustainable way to boost your magnesium levels is to eat it! But the good news is that
there are plenty of foods that contain magnesium. Some of the best options include:

Dark chocolate (aim for a min of 70% cocoa content)
Cocoa
Green leafy vegetables such as kale and spinach
Nuts & seeds
Sea vegetables such as kelp
Nut & seed butters
Buckwheat
Quinoa
Oats
Molasses
Wholegrains
Beans
Fish

As you can see, there is a variety of different options that cater to almost any dietary requirements.
For best results, I’d recommend including at least one serve of magnesium-rich foods with every
meal. This might mean:
Oats, quinoa flakes or nut butter on wholemeal toast for breakfast
Bean salad, fish and quinoa or sushi with wholegrain rice for lunch
Adding a serve of green leafy vegetables to dinner (eg in your bolognaise sauce or soup)

Other methods of boosting magnesium
Sometimes, boosting your magnesium-rich foods is all you need to get results. But if you have very
low magnesium levels, or have any kind of stress or condition depleting your levels, you might need to use food combined with other strategies.
Supplements
An easy way to get more magnesium in is with a supplement. That being said, please don’t just pick up a magnesium bottle from the supermarket! Magnesium supplements can vary from high-quality to very poor quality (which will give you nothing but diarrhoea!)
The forms of magnesium found in most over-the-counter products can be irritating to the gut lining. These are best avoided for anyone with impaired digestion, absorption or any current gut
symptoms.
Your best bet is to see a practitioner who can recommend a high-quality practitioner brand. This also means you have some guidance around which supplement best suits your needs, as well as how much to take. You could even book a consultation with Sam at The Rebel Nutritionist, she would love to help you!
Transdermal magnesium
If you have issues with taking magnesium supplements or have very low levels, transdermal
magnesium might be an alternative to try. The magnesium is absorbed through the skin. The exact
amount of magnesium that makes it into your system isn’t well-researched, but some is better than
none!
You can use transdermal magnesium by using:

Epsom salt baths and foot soaks
Magnesium oil
Magnesium cream

I tend to use a combination of Epsom salt baths and magnesium cream - we stock BioCeuticals Magnesium cream in the clinic. Some people do find that magnesium oil can irritate the skin and make it itchy.

Muscles feeling tight? Been a while since your last myotherapy session? Click here to book a session.

Feeling Sore? How Specific Foods Can Alleviate Your Pain

2/9/2018

Nobody likes to feel sore and achey all the time. If you experience chronic pain, it can contribute to many other conditions and sabotage your mental health. But if you’re looking for natural ways to relieve pain, the first place to look to is your diet. My good friend and incredible Nutritionist, Sam Gemmell, has taken the time to write this guest blog to explain more.

Oily fish
Fatty fish are a potent source of omega-3 fatty acids, which are naturally anti-inflammatory. Most studies that have been published focus on omega-3 supplements. But there are small studies that support consuming it as part of the diet as well. One showed that consuming fatty fish 4 times per week can reduce inflammatory compounds in the body.
3-4 serves of oily fish per week is a good number to aim for. If you prefer plant-based sources, include walnuts, chia seeds, flaxseeds and hemp seeds daily to reap the benefits.
Olive oil
Looking for a healthy source of fat to include in your diet? High quality olive oil has properties that may help to reduce joint-related symptoms. One animal study showed that extra-virgin olive oil reduced joint swelling, slowed the destruction of cartilage and reduced inflammation.
But don’t worry – the benefits are for people as well! One study showed that people who consume olive oil are less likely to have rheumatoid arthritis.
Olive oil can be drizzled over salads, or used to sauté ingredients. But it's not great for deep frying - deep frying isn't good for you anyway!
Berries
Berries are the best fruit ever, at least in my opinion! They are chock-full of nutrients including vitamins, minerals and antioxidants that can help to reduce inflammation naturally.
One study showed that people who ate at least two servings of strawberries per week were 14% less likely to have elevated inflammatory markers. Researchers also suggest that blueberries and strawberries may offer protection against arthritis.
Want to up your berry intake? Chuck them in your smoothies, porridge, salads or just straight into your mouth.
Spices
Spice things up in the kitchen! Pretty much any herb or spice will have antioxidant and anti-inflammatory properties. But if we’re going to play favourites, turmeric and ginger are bestfor sore joints and arthritis.
There are many research studies that show supplementing with turmeric can be beneficial for arthritis. But adding it into your diet can still help as well! Turmeric is not well absorbed, so the best consume it is with a source of good fats and some black pepper. Research into turmeric and ginger has shown that both have anti-arthritic effects.
How to use them? It’s simple – sprinkle your favourites spices everywhere! Turmeric and ginger can be added to sweet and savoury dishes.
Tart cherry juice
Tart cherries are packed full of antioxidants that can support your joint health. One study looking at osteoarthritis showed that consuming 475ml of tart cherry juice daily significantly reduced symptoms and inflammation. Tart cherry juice can also reduce inflammatory markers.
But the benefits don't stop there. Tart cherry juice is also a natural source of melatonin, which is needed for deep, restful sleep. If you’re not getting quality sleep, your body can’t repair damage effectively, which can exacerbate pain.
Ready to get into tart cherry juice? Make sure you choose an unsweetened variety. Otherwise, a lot of the benefits will be cancelled out by excess sugar.
Green tea
Don’t get me wrong, I love my coffee. But green tea is king when it comes to caffeine-containing beverages if you’re in pain.
Green tea contains a potent antioxidant known as ECGC. ECGC has been shown to reduce inflammatory cytokines in research. And although trials are in the early stages, the research also suggests that it could be beneficial in reducing inflammation in osteoarthritis.
I often recommend that coffee drinkers alternate between coffee and green tea – so if you drink 4 cups of coffee per day, try 2 cups of coffee and 2 cups of green tea. But if you're not big on caffeine, even one cup a day can offer health benefits.

About Sam
Sam is a nutritionist, health writer and wellness speaker based in Melbourne. She loves to spread knowledge about food as medicine, and is passionate about personalised nutrition. You can find out more on her website.

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