Simple Wellness Myotherapy & Remedial Massage
  • Home
  • Treatments & Bookings
  • Pain and Conditions Myotherapy & Remedial Massage Can Treat
    • Bursitis
    • Fibromyalgia
    • Injury Prevention
    • Plantar Fasciitis
    • Pregnancy Pain
    • Rotator Cuff
    • Sciatica and Disc Injury
    • TMJ and Jaw Pain
    • Trigeminal Neuralgia
  • Meet Our Team
    • Mel Hanley
    • Duke Autret
    • Jacqui Mulholland
  • Frequently Asked Questions
    • What Happens In A Typical Myotherapy Treatment?
    • Myotherapy or Remedial Massage?
    • Dry Needling or Acupuncture?
    • Can I Claim with Private Health?
  • Patient Stories and Testimonials
  • Blog
  • Contact

You’ve Just Injured Yourself – Now What?

4/11/2019

0 Comments

 
Picture
Whether you’re an athlete or a weekend warrior, an injury can set you back when it comes to your exercise goals. How you handle an injury can make a big impact on the recovery process. If you want to speed up your recovery and minimise the risk of injury in the future, this is the guide for you.

​What to do immediately after an injury

So you’re reading this right as you’ve hurt yourself. Props to you for Googling the answer!
But on a serious note, it’s good to have the injury assessed by a GP if you suspect a fracture, dislocation or muscle tear. That way, you know right away whether you will need any significant treatment such as surgery or a cast.

In the meantime, start with elevating the injured body part. This helps to reduce fluid retention in the area. It also means you’re not on it, so you’re less likely to keep injuring it!

Rest and elevation are also a good idea for minor injuries such as sprains and twisted ankles. If you have a pre-made support or brace for the injured part, you can pop it on for some stability and compression. If not, you might like to bandage it if compression feels supportive for you.

There is a bit of debate out there about whether heat or ice is best for an injury. Ice is the old-school treatment, and may be useful for reducing pain sensitivity and fluid retention. On the other hand, if there is pain without any swelling, a heat pack or warm bath might help increase blood flow to the area and reduce pain.

Once the swelling has gone down

This is the time when it’s good to see your friendly local myotherapist. We can’t really help if you’ve just done a significant injury such as a break or a muscle tear. But after the first few days, we can put together a treatment plan to get you back to your everyday life ASAP.

Some of the therapies we can offer to help you recover include:
  • Joint mobilisation
  • Taping to gently support the injured body part
  • Massage, dry needling and trigger point therapy for surrounding areas that cop the load while you’re unable to use the injured part properly

How to support recovery and reduce risk of re-injury

Are you ready to jump back into it after an injury? Here are some tips to maximise recovery and minimise your risk of getting hurt again.


Start slow – I know you want to jump straight back in, but this is a recipe for disaster! When you’ve been injured, your body part often needs time to strengthen and get back to your pre-injury levels. Begin with low impact versions of movement such as yoga and walking, and build up over a period of 4-12 weeks depending on your injury.


Use rest and compression after exercise – if you do find your injured area aching or swelling after exercise, head home to rest and a support or brace. This can minimise the fluid retention and ease any pain you might experience.


If you experience sharp or shooting pain, stop – some aches are common as you get back into movement. But sharp, shooting or severe pain is a sign that something is not ok. Stop whatever you’re doing until your pain has been checked out by a qualified practitioner.


Eat plenty of nutrient-dense foods – even if your rehab program is perfect, your body can’t recover without the good nutrients you need for healing. Eating plenty of fruit, veggies, nuts, seeds, herbs, spices and high-quality is protein is a good start, according to our nutritionist friend Samantha Gemmell.


Work with a myotherapist – a myotherapist can help you with rehab exercises to rebuild strength. But they can also keep you on track with supportive taping and addressing any muscle imbalances.



Are you dealing with an injury? Our myotherapist Emily works with people with sports injuries, particularly muscle tears, joint injuries and rehab. Her goal is to get you back to training, events and everyday life as soon as possible while minimising your risk of re-injury.


To book an appointment with Emily, head to our booking page and select ‘Emily Wells’ as your practitioner.
0 Comments

Feeling Sore? How Specific Foods Can Alleviate Your Pain

2/9/2018

0 Comments

 
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.
Picture
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.
0 Comments

Managing Jaw Pain and TMJ Dysfunction

11/4/2018

0 Comments

 
There are many different issues that can cause pain around the jaw and face. In fact, between 5-12% of people experience some kind of dysfunction in the temporomandibular joint (TMJ). But the good news is, TMJ pain doesn’t have to stick around.
Picture
What causes jaw pain?
There are many factors that can contribute to pain in the jaw and around the TMJ joint. This can include:
  • Teeth clenching and/or grinding
  • Dental disorders
  • Misalignment of the TMJ
  • Degeneration of the joint, e.g. osteoarthritis
  • Rheumatoid arthritis
  • Bone deformities
  • Muscular imbalances in the surrounding area such as the neck
 
Your jaw pain could be caused by one or more factors, depending on your situation.


Symptoms of jaw pain
If you have dysfunction in the TMJ, pain is an obvious symptom. But there are other symptoms caused by jaw issues to keep an eye out for, including:
  • A tight sensation around the jaw
  • Popping or clicking of the jaw
  • Difficulty with opening and closing the jaw normally
  • Headaches, particularly around the temple and eye area
 
You could also experience symptoms that come with generalised pain, such as nausea, lack of appetite, irritability and fatigue.
 
Assessing jaw pain
If you’re experiencing jaw pain, your best bet is to see your friendly local myotherapist (that’s me!). There are a number of things I will do to assess the pain. We’ll look at:
  • If there is side to side movement during open and closing of the mouth
  • How the jaw moves during open and closing
  • If there is an audible clicking or popping
  • How controlled the movement of the jaw is
  • When the pain is experienced
 
There will also be some palpation, or feeling, of the jaw. This will tell me whether one side is tighter compared to the other, which may be maintaining your jaws dysfunctional patterns.
 
What can be done to ease jaw pain
To get to the bottom of the TMJ issues, you’ll need to see a practitioner for assessment and treatment. But if you need some immediate release for your jaw pain, you can try this self-release technique.
 
Start with your fingertips pointing upwards on the base of the jaw. Press your fingertips down firmly (but not painfully!). You might feel a hard sensation - that is the tightened muscle. In one long, slow movement, roll your fingertips up the jawline, over the cheek and cheekbones, along the temples and up to the hairline. Do this slowly and deeply, taking 1-2 minutes from jaw to hairline. Open and close your jaw wide like you’re yawning. Then repeat the process 1-2 times.

In myotherapy, treatment of jaw pain may include mobilisation, myofascial release, trigger point work and intra-oral release. Intra-oral release is an internal treatment – I’ll get gloved up, and then use my finger or thumb to release the tight muscles of the jaw from inside the mouth. This can be painful – I’ve had it done to me as well! - but it is effective for the majority of clients with TMJ pain.
 
In my own TMJ treatment experience, I was having extreme tightness and pressure build up in the joints of my jaw. When I opened my mouth my jaw swung noticeably towards the left. When it got bad, it was a struggle to eat things like nut bars or anything that requires a lot of chewing. It took time, but between seeing my own Myotherapist and doing the self care exercises he gave me, I've mostly corrected the dysfunction and its very rarely painful anymore.

If you’re ready to release your TMJ tension, book yourself in for a session today.
0 Comments

​Is It Muscle Or Nerve? Know Your Pain

31/1/2018

1 Comment

 
Pain is sucky – no matter what it is. But sometimes it’s good to know your pain, so you know how urgently you need to act on it. One of the most common questions about pain is how can you tell if it’s muscle pain or nerve pain?
 
The best option is always to ask someone who can check for you – like me! But there are some ways you might be able to tell the difference.
Picture
Muscle Pain
It’s pretty common to experience muscle pain. It might be as subtle as an ache after a workout, or it could be agony if you’ve torn a muscle. The way to recognise muscle pain is that it is generally:
  • Over a large area – for example, your back or your lower leg
  • Less defined – you can’t point to one spot that really hurts, because it’s generalised to a large area
  • A sensation of aching and throbbing
 
Nerve Pain
Nerve pain is usually of greater concern, as your nerves hurting is a sign that something is compressing or impinging a nerve somewhere in the body. If you’re experiencing nerve pain, it is generally:
  • Located over a smaller area
  • A sharp, shooting sensation
  • Able to cause burning or weakness in the affected area
  • Pain that can cause loss of movement or function
 
The two types of pain can exist separately, or you might experience a mix of both. But both are a sign that the body is not happy with something.
 
I’m In Pain Right Now. What Can I Do To Relieve It?
Pain is a signal that lets you know something might not be right and needs protection. If it’s a mild pain, there’s no need to panic. But if it’s unexpected pain, nerve pain or related to a chronic condition, your first step is to book in with your practitioner. Getting treatment right away helps to reduce your pain quicker. Your practitioner can advise you on some safe at home care practices, but if you can't get a booking at short notice there are still steps you can take.

Whether its muscle or nerve pain, the basic DIY first aid for your pain is the same. So until you are able to get it looked after, you should:
  • Rest the affected area – avoid strenuous movement and exercise
  • Compress the area comfortably with a bandage if its a new injury
  • Elevate the affected area if it feels swollen or inflamed. That means foot up for leg, hand up for arm
 
These will help to ease the pain and prevent further damage until you’re able to get in and get it checked out properly.
 
You’ll see that I didn’t include ice in there. There is emerging research that shows that ice may not always be the best option for treating injuries and pain. So if you want to add on some temperature relief, it’s up to you – you might feel like ice gives you some relief, or you might prefer a heat pack, or you may find best relief using an alternating combination of the two. Once I’ve assessed your pain, I will let you know which might be better for you.

The guide below is a quick way of doing the investigative work on whether your pain is muscle or nerve related, but its always best to consult with a health professional rather than trusting good old Doctor Google.
Picture
You don’t have to just grit your teeth through any sort of pain. As a qualified myotherapist, I can help to relieve your symptoms and get you back on track to health. So book in an appointment today – you won’t regret it!
1 Comment

Why Pain Doesn't Equal Gain

9/11/2017

1 Comment

 
​Is myotherapy painful if it's done 'right'? Should massage hurt in order to be effective? These are the sorts of things I get asked all the time. As a practitioner with a strong interest in the world of chronic pain, I get very passionate about this topic. So apologies for the rant ahead!
Picture
The myth
Somewhere along the line, people started to equate pain and gain. It's in the workplace, in the gym, and now even on the treatment table.
 
There are many who think a 'good' massage or myotherapy treatment should make them wince. They think that:
  • In order to 'cure' pain, you need to inflict it
  • Deep tissue work requires pressure to the point of pain
  • Gentle bodywork doesn't achieve the best outcome for your muscles
 
But is this really the case?
 
The reality
Does pain really equal gain? I don't think so – particularly not for people already in pain.
 
If you're already experiencing pain, your nervous system is already on overload. And that means you're already vulnerable to more pain. Pain is not a healthy thing in large amounts!
 
In fact, when your body experiences pain, you'll have:
  • Higher level of stress hormones
  • Greater fluctuations in blood sugar levels
  • Higher levels of fatigue
  • A greater inflammatory load throughout the body
  • More essential nutrients used up
 
I don't know about you. But I think that if you walk out of a chronic pain treatment with more inflammation, fewer nutrients and more stress – it might not be a good choice for your healing.
 
On the other hand, a gentle treatment that lowers stress hormones and inflammation might be just what you need.
 
Can you have a pain-free treatment?
I believe that you can have a low-pain, if not completely pain-free myotherapy treatment. There's a few ways you can make sure that this happens:
  1. Find a practitioner who understands hypersensitivity and chronic pain. These practitioners are the ones who have worked hard to learn how to treat your pain. I'm proud to be a practitioner for chronic pain clients, and continue to study to learn how to best help them.
  2. Communicate, communicate, communicate! While it's true that your myotherapist can sometimes spot the physical reaction to pain, it's not a guarantee. So if something hurts – speak up! Let your myotherapist know what hurts where, and what it feels like.
  3. Keep breathing. By keeping your breaths long and deep, you can switch the dominant nervous system from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest). It keeps your body calm, and reduces the likelihood of pain.
 
You might still experience some sensations like tenderness on trigger points, or mild discomfort during a stretch. But that's not quite the same as pain – I'll explain in a later post.
 
Are you still worried about pain during a treatment? I want to hear your concerns and let you know how I can help. Send me a message, and we can talk about how to keep you pain-free.
 
Ready to get yourself a gentle AND effective treatment for your pain? Pop on over to the booking page to get started.

1 Comment

    Meet Our Team

    We have a team of great practitioners available 7 days a week at our Knoxfield clinic.

    Mel Hanley
    Mel is our Senior Myotherapist.
    She's a nerdy, geeky bookworm who loves to help explain complex pain in an easy to understand way.
    ​She has a special interest in chronic pain conditions like fibromyalgia and Ehlers Danlos Syndrome, and more.

    Duke Autret
    Duke is our remedial massage therapist.
    He has a deep interest in movement and alignment. He enjoys helping people regain strength and mobility to reduce their pain.

    Archives

    March 2022
    February 2022
    December 2021
    July 2021
    May 2021
    April 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    October 2018
    September 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    February 2017
    December 2016
    October 2016

    Categories

    All
    Acupuncture
    Acute Pain
    Ahm Myotherapy
    Ankle Pain
    Arch Pain
    Arthritis
    Athletes
    At Home Care
    Bachelor Of Health Science (Myotherapy)
    Back Pain
    Boxing
    Bulging Disc
    Bupa Myotherapy
    Bursitis
    Carpal Tunnel
    Case Study
    Christmas
    Chronic Conditions
    Chronic Pain
    Clinical Massage
    Clinic Hours
    Corrective Exercise
    COVID19
    Cracking Joints
    Crepitus
    CT Scan
    Cupping
    Cupping Ferntree Gully
    Diet
    Dislocation
    Does Dry Needling Hurt?
    DOMS
    Dry Needling Ferntree Gully
    Easter
    Ehlers Danlos Syndrome
    Elbow Pain
    Endorphins
    Exercise
    Feet
    Ferntree Gully Acupuncture
    Ferntree Gully Chiropractor
    Ferntree Gully Myotherapy
    Ferntree Gully Naturopath
    Fibromyalgia
    Fitness
    Flame Cupping
    Flare Up
    Flexibility
    Foam Roller
    Foot Pain
    Gentle And Effective Treatment Of Pain
    GP Ferntree Gully
    Guest Blog
    Hcf Myotherapy
    Headaches
    Health Insurance
    Heat Pack
    Heel Pain
    Herniated Disc
    Hicaps
    Hip Pain
    Holiday Opening Hours
    Holistic Treatment
    Hydrotherapy
    Hypermobility
    Illness Policy
    Inflammation
    Injury Prevention
    Intention Tremor
    Its NOT All In Your Head
    Jaw
    Joint Pain
    Joint Sounds
    Kinesiology Taping
    Knee Pain
    Knoxfield Myotherapy
    Knoxfield Remedial Massage
    Leg Pain
    Lower Back Pain
    Low Impact Exercise
    Magnesium
    Mask
    Medibank Myotherapy
    Medication
    Meditation For Anxiety
    Meditation For Pain Management
    Meditation For Relaxation
    Meditation For Stress
    Meditation Rowville
    Meet The Team
    Mental Health
    Migraines
    Mindfulness Rowville
    Morning Pain
    MRI
    MS
    Multiple Sclerosis
    Muscle Pain
    Muscle Weakness
    Myotherapy
    Myth Busting
    Natural Pain Relief
    Neck Pain
    Nerve Pain
    Neurological Conditions
    Neuroscience
    New Skills
    No Pain No Gain?
    Numbness
    Nutritionist
    Office Workers
    Packages
    Pain
    Pain Assessment
    Pain Killers
    Pain Relief
    Pain Research
    Pain Science
    Pain Studies
    Pain Toolkit
    Personal Training
    Pharmacy Ferntree Gully
    Pilates
    Pins And Needles
    Plantar Fasciitis
    Private Health Rebates
    Proprioception
    Randomised Controlled Trial Summary
    Red Flags
    Reduce Fatigue
    Reduce Pain
    Referred Pain
    Rehabilitation
    Relaxation Massage
    Remedial Massage
    Remedial Massage Ferntree Gully
    Remedial Massage Rowville
    Repetitive Strain Injury
    Research Spotlight
    Resistance Bands
    Retreat
    Rotator Cuff
    Sciatica
    Scoliosis
    Self Care
    Sharp Shooting Pain
    Shoulder Pain
    Sleep
    Special Events
    Spiky Massage Ball
    Sports Injuries
    Sports Massage
    Sports Treatment
    Stability
    Stress
    Stretching
    Subluxation
    Surgery
    Tennis Elbow
    Thai Massage
    The May 50K
    Tingling
    TMJ
    Top Tips
    Traditional Chinese Medicine
    Treatment Options
    Treatment Plan
    Tremors
    Trigger Points
    Triggers
    Ultrasound
    Urgent Care
    What Is Myotherapy?
    Whats The Difference
    Winter
    Workshops
    Wrists
    Xray
    Yin Yoga Rowville
    Yoga

    RSS Feed

Got a question about Myotherapy?
Contact Mel by phone, email or Facebook
Picture
Simple Wellness Myotherapy & Remedial Massage Clinic
Shop 12B
150 Kelletts Rd
Rowville VIC 3178
Picture
Phone us on
03 8204 0970
Picture
Email us at
​hello@simplewellness.com.au
Book an Appointment
Picture
Mel Hanley is registered as a member of Massage & Myotherapy Australia as both a Remedial Massage Therapist and Myotherapist.
Duke Autret is registered as a member with AMT as a Remedial Massage Therapist.
Jacqui Mulholland is registered as a member of Massage & Myotherapy Australia as a Remedial Massage Therapist.

  • Home
  • Treatments & Bookings
  • Pain and Conditions Myotherapy & Remedial Massage Can Treat
    • Bursitis
    • Fibromyalgia
    • Injury Prevention
    • Plantar Fasciitis
    • Pregnancy Pain
    • Rotator Cuff
    • Sciatica and Disc Injury
    • TMJ and Jaw Pain
    • Trigeminal Neuralgia
  • Meet Our Team
    • Mel Hanley
    • Duke Autret
    • Jacqui Mulholland
  • Frequently Asked Questions
    • What Happens In A Typical Myotherapy Treatment?
    • Myotherapy or Remedial Massage?
    • Dry Needling or Acupuncture?
    • Can I Claim with Private Health?
  • Patient Stories and Testimonials
  • Blog
  • Contact