Feeling sore after a workout is a normal and common occurrence. This experience is commonly referred to as "muscle soreness" or "delayed onset muscle soreness" (DOMS).
This generally occurs after you begin a new exercise routine or if you push yourself harder than your body is normally used to.
What is actually happening when you feel this soreness after exercise? It can be due to a few factors, such as:
Muscle Damage: When you engage in strenuous exercise, especially if you're trying new or intense exercises, you can cause tiny tears in your muscle fibers. This is a natural part of the muscle-building process. Your body repairs and rebuilds these muscle fibers during rest, making them stronger and more resilient.
Inflammation: The body responds to these micro-tears by initiating an inflammatory response. This inflammation can cause pain and discomfort in the affected muscles. It's a sign that your body is working to heal and strengthen the muscles.
Lactic Acid Buildup: During intense workouts, your muscles can produce lactic acid, which can contribute to muscle soreness. However, it's important to note that lactic acid is usually cleared from your muscles relatively quickly after exercise and is not the primary cause of DOMS.
New or Unaccustomed Exercises: If you try new exercises or significantly increase the intensity or duration of your workout, you may experience more soreness because your muscles aren't accustomed to that specific type of stress.
Dehydration and Nutrition: Proper hydration and nutrition play a crucial role in muscle recovery. Dehydration can exacerbate muscle soreness, so it's important to stay well-hydrated before, during, and after your workouts. Additionally, a balanced diet with adequate protein and other nutrients is essential for muscle repair and growth.
We have some great tips to help you manage DOMS and exercise related pain.
Expectations: Firstly, if you're in your first few weeks of an exercise program, go into it expecting that you will be a bit sore as you begin to teach those muscle fibres how to activate and deactivate throughout exercises.
Rest: Give your body time to heal and rebuild. Adequate rest is essential for recovery.
Hydrate: Drink plenty of water to help flush out waste products and reduce the risk of cramping.
Stretch: Gentle stretching can help relieve muscle tension and improve flexibility.
Light Activity: Engaging in low-intensity activities like walking or swimming can promote blood flow and aid in recovery.
Remember that some degree of soreness is normal, especially when you're starting a new workout routine or increasing the intensity of your exercises. However, if you experience severe or prolonged pain, it's important to consult with a healthcare professional to rule out any underlying issues or injuries.
In addition to these strategies, it can be helpful to get regular myotherapy treatment if you are a highly physically active person. Myotherapy offers more than just pain relief, your myotherapist can also help you with injury prevention strategies and help you achieve peak performance through balancing muscles that work together and opposite each other.
Book a time with one of our therapists to help you manage post exercise pain.
By Rachael Bird, Myotherapist
Myotherapy is a type of physical therapy that focuses on the assessment, treatment, and management of musculoskeletal pain and dysfunction. This means your favourite Myotherapist primarily targets soft tissues, such as muscles, tendons, ligaments, and fascia, to alleviate your pain and improve overall function.
We have a variety of advanced techniques that can be used to calm down painful areas, reduce strain on injured muscles and joints, activate weak muscles and rebuild strength and stability. Our treatments include hands on massage and myofascial techniques; dry needling; cupping; MET (muscle energy technique); joint mobilisations; stretching; taping; prescribing exercises to restore muscle balance and strength; providing education and home care advice on how to give your body the best opportunity at recovering.
Myotherapists are goal oriented healthcare professionals - that means that we carefully plan our treatment for your pain based on the outcomes we want to help you achieve. We can help you in the following way
Have you ever experienced those stubborn knots or tight spots in your muscles that seem to cause pain and discomfort? These localised areas of muscle tension are called trigger points. While they can be frustrating to deal with, the good news is that myotherapists are well-equipped to address these trigger points and provide effective relief.
You might have seen the classic trigger point coloured charts in your Myotherapists treatment rooms - we have them in all three of our clinic rooms and they are fantastic tools to explain some of the most well known trigger point areas and show how far away from the problem zone that referred pain can be felt.
Trigger points are hyperirritable nodules within taut bands of muscle fibers. They can develop as a result of muscle overuse, trauma, long held positions, stress, or even nutritional deficiencies. These points are typically characterized by localised pain, tenderness, and a sensation of tightness in the affected area.
They can refer pain to other parts of the body, causing discomfort in seemingly unrelated areas. Have you ever had a headache and no matter where in your head your pressed or massaged it didn't help? Chances are that your headache was being caused by a trigger point somewhere else, like in your neck, shoulders, jaw, upper back or chest. You'll be pleased to know that our Myotherapists and Remedial Massage Therapists know which muscles are likely culprits, and we're brilliant at tracking down those pesky spots that cause pain to pop up throughout your body.
Myotherapy, a specialised form of manual therapy, focuses on the assessment, treatment, and prevention of musculoskeletal pain and dysfunction. Myotherapists are trained to identify trigger points and their referral patterns, and we use various techniques to quickly and effectively address them.
Trigger points can be a source of persistent pain and discomfort, but they don't have to rule your life. Myotherapists are skilled professionals who specialise in treating these bothersome knots and helping you find relief. Through trigger point release techniques, pain management strategies, and personalised exercises, our myotherapists can address the root causes of trigger points and provide lasting relief. If you're struggling with trigger points or chronic muscle tension, seeking the expertise of a qualified myotherapist could be the key to unlocking a pain-free and more functional life. Remember, you don't have to endure the discomfort—there is help available.
Book a time to have our one our skilled experts begin your treatment plan, or phone us on 03 8204 0970 to get more information.
Sleep is a vital component of our overall well-being, and its impact extends beyond rest and rejuvenation. Did you know that improving your sleep quality can also have a profound effect on pain management? In this blog post, we will explore the fascinating relationship between sleep and pain, and how myotherapy can play a significant role in improving both. Discover how prioritising sleep and incorporating myotherapy techniques can help you find relief from chronic pain and enhance your overall quality of life.
Research has shown a strong link between sleep disturbances and increased pain sensitivity. Lack of quality sleep can lower the pain threshold, intensify pain perception, and lead to a heightened state of discomfort. Conversely, improved sleep can alleviate pain and enhance the body's ability to manage pain perception effectively. During sleep, the body undergoes essential restorative processes, including tissue repair, hormone regulation, and pain modulation. Disruptions in these processes can contribute to the development and persistence of chronic pain conditions.
Myotherapists address musculoskeletal pain and dysfunction every day, and one of the most common factors we see in long term persisting pain patients is that their sleep is impacted by pain. For some patients its trouble getting to sleep and finding a comfortable position, for others its being woken up throughout the night due to pain and needing to reposition. Its also important to recognise that for a lot of people in pain, even if they fall asleep and stay asleep, they can struggle to get to the deeper, restful stages of sleep, and they can then have difficulty waking up and can experience heavy fatigue.
When it comes to pain management and sleep improvement, myotherapy offers several valuable benefits:
Pain Relief: Myotherapists employ various techniques such as deep tissue massage, trigger point therapy, and myofascial release to alleviate pain and tension in muscles and soft tissues. These treatments help reduce inflammation, release endorphins, and promote relaxation, leading to improved pain management and quality of sleep.
Muscle Relaxation: Chronic pain often results in muscle tightness and stiffness, further disrupting sleep. Myotherapy techniques help release muscle tension and promote relaxation, enabling you to achieve a more comfortable and restful sleep. Relaxed muscles also facilitate better blood flow and nutrient delivery to the tissues, aiding in the healing process.
Stress Reduction: Chronic pain can cause stress and anxiety, which can negatively impact sleep quality. Myotherapy incorporates relaxation techniques, such as gentle stretches and breathing exercises to reduce stress levels. By promoting a state of relaxation, myotherapy can help improve sleep and break the cycle of pain-stress-sleep disruption.
Muscular Imbalances: Musculoskeletal imbalances can contribute to pain and discomfort, especially in people who have repetitive daily activities, or people who need to spend long periods of time in certain positions or postures. Myotherapists assess and correct muscular imbalances through targeted exercises and muscular retraining. By addressing these underlying issues, myotherapy helps improve alignment, relieve pain, and enhance sleep quality.
Individualised Treatment Plans: Our myotherapists provide personalised treatment plans based on your specific needs. We consider factors such as your pain condition, sleep patterns, and lifestyle to develop a comprehensive approach. This tailored treatment approach ensures that your unique sleep and pain management goals are addressed, increasing the likelihood of successful outcomes.
Sleep Routine Suggestions: We're experienced in helping create goals and plans for our patients, including setting up lifestyle routines that optimise your health. We can discuss your sleep routine with you, and consider factors like your mattress, pillow, which way you sleep, bedroom climate, factors like snoring (either your own snoring or a partners snoring!), relaxation techniques like using a sleep meditation or light background music, timing your sleep cycle to ensure you get enough rest.
Improving your sleep quality can significantly enhance pain relief and contribute to an overall improved quality of life. The interplay between sleep and pain is complex, but by prioritising sleep and seeking the expertise of a myotherapist, you can unlock the healing potential of restorative sleep. Through techniques like pain relief, muscle relaxation, stress reduction, and muscular imbalance correction, myotherapy can play a crucial role in managing pain and optimising sleep. Remember, a restful night's sleep is not only a luxury but an essential component of pain management. Embrace the power of sleep and explore the benefits of myotherapy to find relief from chronic pain and regain control of your well-being.
Don't be afraid to talk with our myotherapists about your sleep patterns and habits, we are here to help and we see people every week who find improvement in their pain through improving their sleep. Book a time with us or phone our clinic on 03 8204 0970.
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.
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.
We're excited to welcome our newest Remedial Massage Therapist, Peter Pascalis, to the team!
Peter has been a Remedial Massage Therapist for over 10 years, and in his time as a therapist he's worked in a variety of clinical and sport team settings, including 8 seasons with Dingley Footy Club.
He's also studied for his Bachelor degree in Myotherapy at Endeavour College of Natural Health. He has just completed the very last components of this 3 year degree this month, meaning once his paperwork comes through he will officially be a Myotherapist!
Peter impressed us with his knowledge and skills in assessment and treatment of pain and sport injuries. He has a great deep tissue massage style for hands on pain relief, and is excellent with his use of cupping and dry needling to get quick changes to painful and tight areas. He also brings a great wealth of home care exercise ideas, and we all know that the work you do at home is really where the magic happens in your recovery!
You'll find appointments with Peter available on Mondays and Wednesdays 12.30pm-7pm, Thursdays 3pm-7pm and Saturdays 9am-1pm, starting from today!
Book a time with him and let us know what you think of our new recruit!
Meet Our Team
We have a team of great practitioners available 7 days a week at our Rowville clinic.