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By Andrew Wickens, Myotherapist When approaching plantar fascia pain, I like to take a clinical approach. This means we look beyond just the sore spot in your heel. Instead of only treating the symptoms, we focus on understanding why your pain is there, which could potentially be due to tight calves, poor movement patterns, or daily habits contributing to the problem.  Treatment for plantar fascia pain isn’t always just a massage to the bottom of the foot. I like to make sure the treatment is tailored to you. Different treatment techniques can include deep or superficial pressure to the tissue, needling (especially for the calves), cupping (with movement or static), exercise and strengthening prescriptions, corrective advice for daily tasks and movements, and potentially advice on supportive footwear. These treatments can help reduce pain, improve mobility, and guide you on ways to support yourself at home or work. Treatment can also help identify triggers and give you simple strategies to prevent flare-ups. Helpful actions you can take for your plantar fascia before seeking treatment include:
While leaving the pain to improve on its own can sometimes lead to a temporary “fix,” the pain often tends to creep back later, potentially leading to further injury or affecting other areas of your body. A Myotherapy treatment approach is more targeted and goal-driven. It’s about addressing the cause, improving how your body moves, and keeping your plantar fascia pain away for as long as possible. By Rachael Bird, Myotherapist Physios are legends when it comes to rehab. Seriously. But here's the thing—most of the time, they're not doing a lot of hands-on work. And that's where it might be worth thinking about what else could help. You're in pain, right? So you get given a bunch of exercises to do at home. But you're still in pain, which means you either can't be bothered doing them, or you do them and... nothing much changes. You're left thinking, "What's the point?" Now, here's the thing, a lot of people get brilliant results from exercises alone, which is fabulous. But for others, there might be more going on.  Why hands-on work might help: Exercises are great for training and building strength. But they can be less effective if the tissue underneath is tight, restricted, or guarded. Adding hands-on work; releasing tension, breaking down trigger points, addressing restrictions, could potentially create better conditions for those exercises to actually do their job. Let me use plantar fasciitis as an example. Everyone treats the calf and the foot, yeah? But there's a possibility that if your foot isn't working as well as it could, your body might compensate. You could start using the other leg more. That might create a postural imbalance. And then? Potentially some back discomfort. By the time your foot finally improves, those compensation patterns might still be hanging around. That's where things get tricky. What could potentially be going on: • Your glutes might be really tight due to the compensation → which could contribute to tightness in your calves • Tight calves → could feed into tightness in your foot • A tight foot → might mean you're overloading the other side • Overloading the other side → could shift your posture, create hip imbalance, potentially strain your lower back • All of this → might make you more susceptible to injury and recurring discomfort It's a chain reaction that sometimes treatment plans only touch one link of. This is where myotherapy comes in alongside physio: Here's something to think about—myotherapy and physio exercises could complement each other well. While your physio is training that area to work properly and regain strength, myotherapy is loosening restrictions and releasing tension. You're getting both angles at the same time. Hands-on work might create conditions for change, addressing those compensation patterns. Your physio gives you the tools to train that area. Together? That could amplify your results. One alone might work great for you. Both together? That could give you additional benefits, whether it's longer-lasting relief, faster improvement, or just a more complete picture of what's happening. Something worth considering: When you start looking at the broader picture instead of just that one painful spot, things might start making more sense. The area that hurts isn't always the root cause—sometimes it's dealing with the fallout of everything else upstream. Maybe your exercises aren't shifting things because the tissue needs some preparation first. Maybe your pain keeps returning because compensation patterns are still active. Maybe there's more to the story. It's worth exploring :) By Rachael Bird, Myotherapist Most people think that getting a treatment is a fix-all solution, but actually… it’s only a small part of it. To properly manage pain, you usually need a combination of things!  Understanding What’s Going On Where is the pain coming from? Is it local pain or referred pain? What type of pain is it, and how severe is it? Is that the only source of pain? Sometimes there can be underlying issues, old injuries, movement patterns, or compensations that have gradually contributed to the problem without you even realising it. Treatment & Goals If your treatment goal is only focused on the “here and now,” then there’s a high chance the pain may return. It’s important to look a little further ahead and work on how to keep the pain away long term, or at least help manage it more effectively. This can include self-management strategies or maintenance plans for chronic conditions such as Fibromyalgia or MS. These conditions may not be “fixed,” but treatment can still help provide relief so you can go about being your awesome self. Be Realistic If you’ve had an issue for a long time, there’s a possibility it may take a little while to get you back on track. This also applies to fresh injuries or symptoms. Sometimes what feels “new” is actually something that has been building up over time and has only just decided to crack it — so now you’re finally feeling it. Healing isn’t always straightforward, so it’s important to be mindful and understand that it’s our job to help you — and we genuinely want that too. Everybody is unique. For some people, it is a quick fix, while for others (even with the same pain or same area), it can take a bit longer. Yes… You’ll Probably Get Homework I know this isn’t the best news 😂 However, having the right information and tools can help make your pain:
This may include:
These are all important in helping you achieve your goals more effectively. Our job is to be here when you need us — but not for you to have to rely on us completely. We want you to be able to enjoy your life, do the things you love, and only need us occasionally to help maintain things when needed. We’ll work with you to help manage your issue and get you back to doing what you enjoy most. Jumper’s knee is a degenerative condition of the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). It typically results from repetitive stress and microtears/degeneration in the tendon, leading to pain and inflammation at the front of the knee.  Common Causes:
Early Warning Signs:
Effective Treatments:
Our therapists are all highly qualified with experience in injury rehabilitation and knee pain. We are here for you 7 days a week to support you through treatment of painful conditions - you can book online with any of our therapists. By Rachael Bird, Myotherapist Myotherapy, which involves manual therapy techniques to address muscle tension and pain, can be a useful adjunct to the treatment of all types of headaches/migraines, particularly when muscle tension or trigger points contribute to or exacerbate these symptoms. While myotherapy is not a primary treatment for migraines, it can help manage muscle-related aspects of the condition and provide relief from secondary symptoms.  Here's how myotherapy can be integrated into the treatment of headaches/migraines: Migraines Usually on one side of the head. This type of headache affects muscles of the face, scalp, neck, and jaw. Muscle Relaxation Myotherapists can use various techniques, such as massage, stretching, and deep tissue work, to relax tense muscles in the neck, shoulders, and head. Muscle relaxation can help reduce the frequency and severity of migraine attacks, especially if muscle tension is a trigger for your migraines. Trigger Point Therapy Myotherapists are trained to identify and release trigger points—small, tight knots in muscles that can refer pain to other areas of the body. Trigger points in the neck, shoulders, and upper back can contribute to migraine symptoms. Targeted therapy to release these trigger points may alleviate some of the associated pain and tension. Postural Education Myotherapists can assess your posture and recommend changes or exercises to improve it. Poor posture can lead to muscle tension and migraine triggers. Correcting posture can help reduce the likelihood of migraines. Stress Reduction Myotherapy sessions often incorporate relaxation techniques, such as deep breathing and mindfulness, to help manage stress. Stress is a common migraine trigger for many individuals, so stress reduction can be an important component of migraine management. Pain Relief Myotherapy can provide temporary relief from migraine-associated muscle tension and discomfort, helping you feel more comfortable during an attack. It's essential to remember that myotherapy is a complementary therapy and should be used in conjunction with a comprehensive migraine management plan, which may include: Medications Your healthcare provider may prescribe acute migraine medications (abortive) and preventive medications to reduce the frequency and severity of migraines. Lifestyle Modifications Identifying and avoiding migraine triggers, maintaining a regular sleep schedule, managing stress, and staying hydrated are important lifestyle changes that can help reduce the frequency of migraines. Dietary Changes Some individuals may find relief by avoiding specific trigger foods or additives that can exacerbate migraines. Biofeedback or Relaxation Training These techniques can help individuals learn to control physiological responses and manage stress, which can be beneficial in migraine management. Regular Check-Ins Ongoing communication with your healthcare provider is crucial to assess the effectiveness of your migraine treatment plan and make necessary adjustments. Before starting myotherapy or any complementary therapy for migraine management, consult with a healthcare provider to ensure that it is safe and appropriate for your specific condition. They can also help you integrate myotherapy into your overall migraine treatment plan effectively. Cluster Usually around the eye, this might cause the eye to water. This type of headache affects the muscles around the eye, temples and neck. Cluster headaches are primarily neurological in nature, and their underlying causes involve abnormal activation of the trigeminal nerve and changes in blood vessel dilation in the brain. The pain associated with cluster headaches is intense and severe, and it is not primarily related to muscle tension or musculoskeletal issues. Therefore, myotherapy is not typically used as a standalone treatment for cluster headaches. However, some individuals with cluster headaches may experience muscle tension and discomfort in the head, neck, or shoulder region during or after headache attacks. In such cases, myotherapy or physical therapy may be considered as part of a broader treatment plan to help relieve muscle tension and improve overall comfort. Here are some ways myotherapy or physical therapy may be integrated into the management of cluster headaches: Muscle Relaxation Techniques Myotherapists or physical therapists can teach relaxation techniques, stretches, and exercises to help reduce muscle tension in the head, neck, and shoulders. These techniques may be useful in managing secondary muscle discomfort associated with cluster headaches. Posture Correction Poor posture can contribute to muscle tension and headaches. Myotherapists or physical therapists can work with individuals to improve their posture, which may help reduce the frequency and severity of muscle-related discomfort. Stress Management Stress can exacerbate muscle tension and headache symptoms. Myotherapy and physical therapy sessions may include stress management techniques to help individuals cope with stress and anxiety. Pain Relief Some manual therapy techniques used in myotherapy, such as massage or trigger point therapy, may help provide temporary relief from muscle tension and discomfort during a cluster headache episode. However, these techniques are unlikely to provide significant relief from the headache pain itself. By Rachael Bird, Myotherapist Repetitive movements are an inherent part of many professions and daily activities. From office workers typing on keyboards for hours to athletes practicing their chosen sport, repetitive movements can take a toll on various parts of the body, including the shoulder. In this article, we will explore the effects of repetitive movements on the shoulder, a complex and delicate joint that plays a crucial role in our daily lives.  The Shoulder Joint: A Remarkable Structure The shoulder is a highly mobile joint that allows us to perform a wide range of activities, from lifting objects to throwing a baseball. It consists of three bones: the humerus (upper arm bone), the scapula (shoulder blade), and the clavicle (collarbone). These bones are connected by a network of muscles, tendons, and ligaments, which work together to provide stability and movement to the shoulder joint. Effects of Repetitive Movements on the Shoulder Muscle Fatigue and Tendonitis: Repetitive movements can lead to muscle fatigue, especially in the muscles surrounding the shoulder joint. Over time, this can cause inflammation and irritation of the tendons, a condition known as tendonitis. Tendonitis can result in pain and limited range of motion in the shoulder. Rotator Cuff Injuries: The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint. Repetitive overhead movements, such as those performed by athletes in sports like tennis or baseball, can strain and damage the rotator cuff. This can lead to rotator cuff injuries, characterized by pain, weakness, and difficulty raising the arm. Impingement Syndrome: Repetitive movements can narrow the space between the acromion (a bony projection of the scapula) and the rotator cuff tendons. This can result in a condition known as impingement syndrome, where the tendons become pinched and inflamed. Impingement syndrome causes pain when lifting the arm and can lead to further shoulder problems if left untreated. Frozen Shoulder (Adhesive Capsulitis): Repetitive movements or lack of movement due to immobilization can lead to a condition called frozen shoulder. In this condition, the capsule surrounding the shoulder joint becomes thickened and tight, causing pain and stiffness. Frozen shoulder can significantly limit shoulder mobility and can take months to resolve. Arthritis: Overuse of the shoulder joint can accelerate the wear and tear of the cartilage that cushions the bones. This can lead to the development of arthritis in the shoulder, resulting in pain, swelling, and reduced joint mobility. Preventing and Managing Shoulder Issues from Repetitive Movements Prevention and proper management are key to minimizing the negative effects of repetitive movements on the shoulder: Ergonomics: In workplaces that involve repetitive tasks, ergonomic adjustments can help reduce the strain on the shoulder. Proper chair and desk height, keyboard placement, and regular breaks can make a significant difference. Strengthening Exercises: Regularly performing exercises that target the muscles around the shoulder joint can help improve stability and reduce the risk of injury. Physical therapy programs can be beneficial for individuals with repetitive motion-related shoulder issues. Rest and Recovery: Adequate rest and recovery time are essential, especially for athletes and individuals with physically demanding jobs. Giving the shoulder time to heal and recuperate can prevent the development of chronic issues. Proper Technique: Athletes and individuals involved in repetitive activities should pay attention to their technique. Proper form can reduce the risk of overuse injuries. Medical Attention: If you experience persistent shoulder pain or mobility issues, it's essential to seek medical attention. Early diagnosis and treatment can prevent the progression of shoulder problems. In conclusion, repetitive movements can have a significant impact on the shoulder joint, leading to a range of issues from muscle fatigue and tendonitis to more severe conditions like rotator cuff injuries and arthritis. Understanding the risks and taking preventive measures, such as ergonomic adjustments and strengthening exercises, can help individuals mitigate these effects and maintain shoulder health. When shoulder problems do arise, prompt medical attention and appropriate rehabilitation are crucial for a full recovery and a return to pain-free mobility. By Rachael Bird, Myotherapist Here at Simple Wellness we are what you would call a “clinical practice.” But what does that mean? A clinical practice looks at more than just treating the pain. We look at the whole picture to your pain. We have a treatment plan in place to:
What is the difference? Therapeutic massages aim to help relieve pain, make the body relax and usually are quite Light-Medium in pressure, depending on their clients needs. Myotherapy is anywhere from Light to Firm pressure depending on the therapist, but will accommodate their clients needs as well as those listed in the treatment plan above.  By Rachael Bird, Myotherapist Ever experienced a ‘burny’ pain, sharp or shooty sensations, or that strange mix of numbness, weakness, and pins & needles—and wondered what’s actually causing it? These are all common signs of nerve-related pain. What causes nerve pain? Well there are a number of reasons; but here are some possibilities:
 Where is nerve pain felt? Nerve pain can range from mild to severe and can show up in many areas of the body. Common regions include:
How does it spread (referral patterns)? Upper body (upper limbs):
Common nerve-related patterns Upper body:
Lower body:
Knee-specific nerve pain:
What can you do? Depending on what happened it is advisable to see your Doctor if this happened after an injury, fall, or if the pain is severe (if intense severe/ OR it affects Groin area/Bladder and or numbness in ‘saddle zone’- proceed to emergency care for further help) If it is not severe, or ongoing: You can always come and see us as Myotherapists or our Osteo for further help. We are quite well versed in most common nerve pain, and could offer some relief, or even resolve your pain. It’s important to understand that nerve pain is a gradual resolve due to its slow recovery rate. It would all depend on your symptoms, and how your body recovers. Additional self care: Again depending on severity, your best step is to stop what you are doing that caused this or is making it aggravated, drink some water, use a heat pack and seek medical assistance for if you need additional pain relief (medication). Try nice gentle stretching when its calmed down a little, it's very important not to push it. Try some walking, but not running/hiking as that can aggravate your symptoms and set 3-7 days of recovery depending on pain levels. For upper body - Avoid your head sticking forward past your shoulders and any overhead actions that tense up the base of the neck/upper shoulders areas (this still includes no running) For lower body - Avoid lifting especially when it's fresh, just keep the areas relaxed and rest them. DO NOT poke the area when it's angry. Use gentle massage, or work around the area to help soften the tension. How Myotherapy can help We can help by assessing the areas affected and depending on the initial assessment, we can provide some relief and make a plan to help get you back on track. We provide different technique options depending on your symptoms and presentation. These can include:
In some cases we can also refer you in the right direction for further assistance (e.g. when severe, or with specific type of symptoms). By Rachael Bird, Myotherapist
How it all connects:
Simple ways to help your body work together:
Your body isn’t out to get you. Pain, stiffness, tension — it’s all just communication. Once you start listening, moving a little smarter, and supporting yourself, things start to feel a whole lot better. How some common things are connected: How is shoulder pain connected to headaches? Shoulder pain can come from a range of different things - trigger points, tight muscles or fascia & other musculoskeletal or neurovascular issues. These all can set off a chain reaction, affecting other areas of your body- sometimes even causing headaches. How can hips and back affect leg pain? Leg pain can be caused by a few different things — trigger points, tight muscles or fascia, or other musculoskeletal or neurovascular issues. Most commonly, it comes from muscle imbalances. For example: an anterior pelvic tilt can make your quads tight and your hamstrings overstretched. This imbalance can make simple movements, like touching your toes, more difficult — and may also contribute to pain in your knees, hips, or lower back. How are feet related to back pain? Imbalances in the feet — from injury, posture, or long-term habits — can create a chain reaction up the legs, hips, and back. How much it affects you depends on the severity and how long it’s been happening. For example, flat or pronated feet can cause your legs to rotate inward, which then creates an imbalance in the hips. Over time, this can aggravate your lower back and contribute to pain higher up the chain. How are hips related to shoulder pain? Problems in the hips can create postural imbalances that affect how your whole body moves and holds itself. These imbalances can pull on muscles and fascia, which may then contribute to tension or pain in the shoulders. What is causing my pain? (Referral pain) This one confuses a lot of clients—sometimes the pain you feel isn’t actually coming from the spot that hurts. It can be caused by things like:
How can a Myotherapist tell where the pain is coming from? A Myotherapist works out the source of your pain using a few different tools:
By Rachael Bird, Myotherapist Why Hydration Matters for Every System in Your Body: We’ve all heard “drink more water,” but hydration isn’t just about avoiding thirst. Every part of your body — muscles, bones, brain, blood, digestion, skin — relies on water to work properly. When you’re not getting enough fluids, things start to strain and slow down.  Why Hydration Is So Important:
Muscles & Movement: Hydration helps your muscles contract and relax properly. It delivers fuel and clears out waste like lactic acid, which can cause soreness. Without enough water, you’re more likely to feel cramping, stiffness, and slower recovery. Think of muscles like an engine — water works as both the coolant and the oil. Without it, things overheat and grind. Bones & Joints: Bones are living tissue, and they rely on fluid to stay strong. Water also creates synovial fluid — the natural “joint oil” that prevents friction and protects cartilage. Staying hydrated means less stiffness and better mobility. Imagine a door hinge without oil — stiff, squeaky, harder to move. Hydration is that oil for your joints. Brain & Nervous System: Your brain and nerves depend on proper hydration to send clear signals. Water supports memory, mood, and reaction time, while also helping to prevent headaches. Even being slightly dehydrated can slow your thinking and make you feel foggy. Circulation & Vascular System: Blood is mostly fluid, carrying oxygen, nutrients, and hormones throughout your body. When you’re dehydrated, blood thickens and your heart has to pump harder. Good hydration helps keep blood pressure stable and circulation smooth. Picture a river: when it’s full, water flows freely; in drought, it slows to a sticky trickle. That’s your circulation when your low on fluids Other Body Systems:
How Much Do You Really Need? Most adults need around 2–3 litres a day, but it depends on your body, activity, and climate. Signs you need more: dark urine, dry mouth, headaches, or fatigue. Hydration doesn’t just come from water — fruit, veggies, teas, and soups also count. Easy Ways to Stay Hydrated:
The Bottom Line: Hydration isn’t just a “nice to have.” It’s what keeps your muscles strong, your joints cushioned, your brain sharp, your blood flowing, your digestion smooth, and your skin healthy. Don’t wait until you’re thirsty — by then, you’re already behind. Sip throughout the day and notice the difference in your energy, focus, and how your body feels. Science-Based Hydration Fun Facts:
Water vs. Electrolytes — You Need Both: When people say “stay hydrated,” most think just water. But here’s the thing — your body also needs electrolytes (minerals like sodium, potassium, magnesium, calcium) to actually use that water properly.
Why both matter: Dehydration isn’t always about sweating buckets or running a marathon. You can lose electrolytes just by:
If you only top up with water, sometimes it doesn’t “stick” — you drink heaps but still feel thirsty, tired, dizzy or crampy. That’s where electrolytes help, because they hold the water in your system and keep the balance right. Everyday rule of thumb:
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Mel Simon (Senior Clinical Myotherapist) and Dr Sarah Varmalis (Senior Osteo) are available 7 days a week at our Boronia clinic. Archives
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