If you’ve just had your first myotherapy treatment, you might be wondering what comes next. It’s completely normal to experience a few changes in your body as it begins to respond and adjust.
Some of these effects are short-term and part of the healing process, while others are positive signs that your muscles are starting to function more freely.
We’ll walk you through what you can expect after your session and share some simple ways to manage any discomfort so you can get the most out of your recovery.

Muscle soreness: 

• Your muscles might feel tender, tight, or slightly sore for up to 2 days.
• If deep pressure was used, soreness can sometimes last up to 3 days
• Always let your Therapist know how you’re feeling after your session.
• We may need to adjust the pressure next time if your body responds more strongly.
• Keep track of areas that feel sore or are improving, so your next session is more targeted to the areas that need it & help your progress run more effectively 

Why?
This is your body adjusting to the work that had been done
Muscles have been stretched, released, or worked in a new way to aid in restoring function.

What you should know:
Over the next few days, you might notice other muscles getting tight.

• These muscles were often in the background, less obvious before. 
• The adjustment period can bring awareness to these areas - either because they’re part of the same dysfunction or because they were affected by the original tightness. 

What can help?: 

• Gentle movement: like short walks, or light stretching can help.
• Hydration: this will help flush out toxins and support recovery
• Electrolytes: these are also very helpful in supporting recovery
• Heat/Ice: depending on the issue; cold will help with swelling or can be useful for migraines (recommended only using it in short 15-20 min sessions). Heat is more helpful for muscle pain (incl. soreness/spasms), nerve pain, and is used for most cases.
• Rest & Recovery: letting your muscles rest after a treatment -with gentle movement like walking) can be very beneficial for your recovery.

• Avoiding any heavy lifting or intense exercise for the rest of the day - this gives your body the best chance to adjust and settle properly.
• Your body is still processing the work that was done during your treatment

Posture & Movement

• Be mindful of your posture during the day, at work, or on your feet.
• Small adjustments prevent muscles from tightening back up.

Follow-Up & Home Care

• If your myotherapist gave you exercises or stretches, stick with them—they make the treatment last longer and you should notice your symptoms slowly start to improve as well when followed correctly (these do take time, so keep at it!)
• Also feel free to discuss your progress with your Therapist- anything you’re happy/not happy with. We can always help adjust/modify these exercises to suit you.

Please contact Your Myotherapist If:

• Pain gets worse instead of better
• You notice numbness, tingling, or weakness that’s new, or if your symptoms are increasing
• Anything feels unusual or concerning
• Remember: Myotherapy is about long-term muscle health, not just temporary relief. If you treat your muscles well, and they’ll take care of you.

Remember, every body responds differently, so don’t hesitate to reach out if you have any questions or concerns after your treatment. If you’re ready to take the next step in your recovery journey, book your next appointment today and keep your body moving at its best.

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Here's some information on how your feet's posture can impact your body:

Foundation of Support: Your feet are the foundation of your body. They provide the base of support for your entire musculoskeletal system. If your feet are not properly aligned, it can affect the alignment of your entire body.

Arch Support: The arches of your feet (the longitudinal and transverse arches) help distribute your body weight evenly. When these arches are not properly supported, it can lead to imbalances in your posture.

Ankle Stability: The alignment of your feet also affects the stability of your ankles. If your ankles are not properly aligned, it can lead to problems further up the kinetic chain, including the knees and hips.

Knee Alignment: Misalignment in the feet can affect the alignment of your knees. If your feet roll inwards (pronation) or outwards (supination) excessively, it can lead to knee problems, such as pain and overuse injuries.

Hip and Pelvic Alignment: Issues with foot posture can have a ripple effect on your hips and pelvis. If your feet are not in the right position, it can cause your hips to tilt or rotate, which can lead to low back pain and postural problems.

Spinal Alignment: Ultimately, the alignment of your feet can impact the alignment of your spine. Improper foot posture can contribute to conditions such as scoliosis or lordosis, which affect the curvature of your spine.

Balance and Gait: Correct foot posture is essential for maintaining balance and walking or running efficiently. If your feet are not aligned properly, it can lead to balance problems and increase the risk of falls and injuries.

Muscle Imbalances: When your feet are not in the correct position, it can cause certain muscles to overcompensate, leading to muscle imbalances and, eventually, pain and dysfunction in various parts of the body.

To maintain proper foot posture if there is an instability/imbalances present, it is essential to wear appropriate footwear, use orthotics if necessary, and perform exercises that strengthen the muscles of the feet and lower limbs.
If you are experiencing persistent pain or posture problems related to your feet, it's a good idea to consult your myotherapist to determine what the best course of action may be.
​This may include assessment, treatment and possibly a podiatrist, or orthopedic specialist for a thorough evaluation and orthotics that will be fitted to you. This will help correct these imbalances and improve your posture by using the appropriate tools given to you

Musculoskeletal pain during pregnancy is quite common due to the changes your body goes through. As your body adjusts to support your growing baby, shifts in posture, weight, and hormones can place added strain on muscles, joints, and ligaments. 
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Here is a breakdown of typical musculoskeletal pains experienced during pregnancy, why they happen, how you can manage them effectively, and how myotherapy can help support your comfort and mobility.

Lower Back Pain: This is perhaps the most common musculoskeletal complaint during pregnancy. It's often due to the increased curvature of your spine as your centre of gravity shifts forward, putting more strain on your lower back muscles.

Pelvic Girdle Pain (PGP): Formerly known as Symphysis Pubis Dysfunction (SPD), PGP causes pain around the pelvic area, especially at the front where the pubic bones meet. It can make activities like walking, climbing stairs, or even turning in bed uncomfortable.

Round Ligament Pain: As your uterus expands, the ligaments supporting it (round ligaments) stretch, causing sharp or stabbing pains on the sides of your abdomen. These pains are usually brief but can be quite intense.

Sciatica: Pressure on the sciatic nerve, often due to the expanding uterus or changes in posture, can cause shooting pain, numbness, or tingling down one or both legs.

Rib Pain: As your baby grows, your rib cage may expand to accommodate the increased space needed for your lungs. This expansion can cause discomfort or pain in the rib area.

Carpal Tunnel Syndrome: Some women experience tingling, numbness, or pain in the wrists and hands, especially during the later stages of pregnancy. This is due to swelling and compression of nerves in the wrist.

Leg Pain:

• Cramps: Leg cramps, especially in the calf muscles, are common during pregnancy, particularly in the second and third trimesters. These cramps can be sudden and intense, often occurring at night.
• Varicose Veins: Pregnancy can lead to the development or worsening of varicose veins, which are swollen and enlarged veins, usually in the legs. They can cause discomfort, aching, or a heavy feeling in the legs.
• ITB commonly occurs during the later on in pregnancy, as the connective tissues loosens up and with the weight gained by baby, each of these will start adding more pressure through the hip and knee causing the tightness/soreness in those areas.

Managing musculoskeletal pain during pregnancy involves a combination of strategies:

Maintain good posture: Try to stand and sit straight to reduce strain on your back and pelvis.
Use proper body mechanics: When lifting objects, bend at your knees and hips rather than your back.
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Stay active: Gentle exercises like walking, swimming, or prenatal yoga can help strengthen muscles and improve flexibility.

Use supportive footwear: Wearing comfortable, supportive shoes can reduce strain on your feet and lower back.

Apply heat or cold packs: Using a heating pad or cold pack on sore areas can provide relief.

Practice relaxation techniques: Techniques like deep breathing, meditation, or prenatal massage can help alleviate stress and tension in muscles.

Treatment: Myotherapy can be quite helpful for managing the pain and helping loosen some tight muscles, but also they will be mindful to not loosen too much so that mum still has the support for her and her baby. 
If you're experiencing discomfort during pregnancy, don't wait it out— book an appointment to keep you feeling great throughout your pregnancy.

If the pain is severe or persistent, it's essential to consult your healthcare provider. They can evaluate your condition, provide guidance on pain management techniques, and recommend suitable exercises or treatments tailored to your needs.
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The Anatomy of the Shoulder
The shoulder is a complex joint that relies on a delicate balance of muscles, tendons, and ligaments to function properly. It consists of the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). The rotator cuff, a group of four muscles and their tendons, plays a critical role in stabilising the shoulder joint and allowing a wide range of motion. However, this intricate structure is highly susceptible to injury, especially when subjected to poor posture over extended periods.

How Poor Posture Affects the Shoulders

1. Forward Head Posture
One of the most common postural issues is forward head posture, where the head juts forward beyond the shoulders. This misalignment shifts the centre of gravity and increases the strain on the neck and shoulder muscles. The trapezius and levator scapulae muscles, responsible for shoulder movement and stabilisation, become overworked, leading to muscle fatigue and pain. Over time, this can result in conditions such as tension neck syndrome and myofascial pain syndrome, which can radiate to the shoulders.

2. Rounded Shoulders
Another prevalent postural problem is rounded shoulders, often caused by prolonged sitting or slouching. This posture shortens the chest muscles (pectoralis major and minor) and weakens the upper back muscles (rhomboids and trapezius). The imbalance creates a forward pull on the shoulders, altering the natural alignment of the shoulder joint. This misalignment places excessive stress on the rotator cuff tendons and can lead to conditions like rotator cuff tendinitis and impingement syndrome.

3. Kyphosis
Kyphosis, characterised by an exaggerated curvature of the upper back, is another consequence of poor posture. It is commonly seen in individuals who spend long hours hunched over their desks or screens. Kyphosis alters the biomechanics of the shoulder joint, reducing the space within the joint capsule. This can cause the rotator cuff tendons to become pinched or irritated, increasing the risk of tendinopathy or even rotator cuff tears.


Long-Term Consequences
The effects of poor posture on the shoulders are not limited to immediate discomfort. Over time, chronic poor posture can lead to degenerative changes in the shoulder joint. The constant strain and misalignment can accelerate the wear and tear of the joint structures, contributing to conditions like osteoarthritis. Additionally, compensatory movements resulting from poor posture can cause muscle imbalances, further exacerbating the risk of injury and reducing overall shoulder function.
The good news is that shoulder injuries caused by poor posture are largely preventable. 


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Preventing Shoulder Injuries Through Good Posture
Here are some practical tips to maintain good posture and protect your shoulders:

Ergonomic Workstation: Ensure your workspace is set up to promote good posture. Your computer screen should be at eye level, and your chair should support your lower back. Keep your feet flat on the floor and avoid crossing your legs.

Frequent Breaks: Take regular breaks to stand, stretch, and move around. This helps to reduce the strain on your muscles and prevents stiffness.

Strengthening Exercises: Incorporate exercises that strengthen the upper back and shoulder muscles, such as rows, reverse flyes, and scapular squeezes. These exercises help to counteract the effects of poor posture and improve shoulder stability.

Mindful Posture: Be conscious of your posture throughout the day. Try to keep your shoulders back and down, your chest open, and your head aligned with your spine whenever you can. Avoid slouching or leaning forward for prolonged periods. The breaks is a great way for that as a ‘reset’ to the system.

Stretching: Regularly stretch the chest and shoulder muscles to maintain flexibility and prevent tightness. Doorway stretches and shoulder rolls are simple yet effective stretches to incorporate into your routine.

In conclusion, poor posture is a significant contributor to shoulder injuries. The misalignment and strain it causes can lead to a range of conditions, from muscle fatigue to rotator cuff tendinitis. By understanding the impact of poor posture on the shoulders and taking proactive steps to maintain good posture, we can prevent injuries and promote long-term musculoskeletal health. Prioritising good posture is a small change that can make a significant difference in our overall well-being.

Looking for more helpful tips? Rachael is one of our dedicated myotherapists with a passion for addressing a range of issues, including headaches, back pain, and hip discomfort. She is committed to providing a safe and supportive space to guide you through recovery and help you take control of your pain. Book your first consultation with her today!

Myofascial release is a therapeutic technique that focuses on the manipulation of fascia, the connective tissue that surrounds and supports muscles throughout the body. This practice has gained popularity in recent years due to its potential benefits for various physical and physiological conditions. ​

Let’s start with the fundamental root cause of all structural problems from the physical standpoint, which is to say Overload. From here we'll look at the myriad of ways this comes into play.
When we break it down further, there can be two distinct categories of overload.

​Acute Injury vs Chronic Overuse
The obvious one is of course an injury, an acute trauma to some part of the body and the details of that event will determine what structure/s may have been damaged. 
Then there is the Overuse side of things. The main difference between acute injuries and chronic overuse is the timing and underlying causes of the pain. Again, Acute injuries often occur suddenly as a result of a traumatic event, such as a fall, an impact, a sudden or over-reactive movement, or sports-related incident, causing immediate pain, swelling, and limited mobility. On the other hand, chronic overuse injuries develop gradually over time due to repetitive movements or prolonged stress, resulting in persistent pain, localised tenderness, and perhaps stiffness. First course of  management for acute injuries will usually involve rest, ice, compression, and elevation, while chronic overuse injuries require a multifaceted approach addressing underlying causes, modifying activities, and implementing rehabilitation strategies to restore function and reduce pain.
So to sum up, while they are both still forms of Overload, one is from a sudden or Acute load, and the other from repetitive and/or prolonged Chronic loads.

Furthermore there are two main divisions when it comes to the tissues or structures of the body that may be overloaded. 1) Passive structures such as ligaments, cartilage, joint capsules, discs, bones etc. And 2) Active structures which are the muscles.   
And how does overload of the active and passive structures/tissues of the body occur?
Here are the main reasons. 

Weakness 
Weak muscles are themselves more easy to overload, and more quick to fatigue which not only can lead to muscle stress and resulting tightness, soreness and referral pain (pain which travels/radiates out to other places), but therefore can also can put additional stress on our joints and lead to pain and discomfort. Another phenomenon that can happen due to muscle weakness somewhere is that other muscles may have to work harder to compensate for it and thus then those muscles will be overworked/used/loaded.
Whether it's due to a sedentary lifestyle, lack of exercise, or specific muscle imbalances, weakness can contribute to musculoskeletal issues. Strengthening exercises targeted at the weak muscles can improve their capacity for load tolerance, overall function, resilience, and can help alleviate pain.

Mobility (hypo or hyper)
Restricted joint mobility and limited muscle flexibility can contribute to pain and discomfort. When adjacent regions to an area of complaint lack mobility, it can result in overloading that specific area. For example, a sore knee with normal range of motion may experience overload due to limited mobility in the joints above and/or below, such as the hip or ankle. On the other hand, excessive joint mobility, known as hypermobility, caused by weak muscles, stretched ligaments, or a fairly common genetic conditions (known as generalised hypermobility and/or Ehlers Danlos syndrome) can all lead to joint instability (and are susceptible to poor positioning and frequent subluxation or even dislocation when severe), muscle tightness, and subsequent pain or discomfort. Balancing joint mobility and stability is crucial in maintaining optimal musculoskeletal health. 
Other factors such as poor posture, prolonged sitting, and lack of stretching or movement can lead to stiffness and reduced flexibility and/or pulling an overstretching of passive structures. 
Incorporating regular mobility exercises, and mindful movement can enhance joint mobility, and alleviate pain. As can stability, strength, muscle endurance programs.

Movement patterns 
The way we move and perform daily activities can have a significant impact on our physical well-being. Dysfunctional movement patterns are ones that once again load up our structures more than necessary. Things such as poor technique when lifting, twisting, or repetitive motions. All of which can strain our muscles and joints and lead to pain. 
Different from strength, Movement patterns are more to do with muscle control, or how you use and regulate any muscle power, and can also be thought of as a repertoire of skills, many ways and techniques or patterns you could move to achieve an action or task. If your repertoire becomes limited then you end up having to use the same few patterns over and over again, leading once again to overload.
Mindful movement practices like pilates, taichi, feldenkrais and yoga, functional training, and ergonomic adjustments can help optimise motor control and movement patterns and reduce the risk of pain and injury.

Alignment & Posture 
Poor posture is basically a repeated and prolonged overuse of body parts and positions and can place excessive loads at certain areas and therefore stress on our joints, muscles, and connective tissues, leading to pain and dysfunction. Factors such as prolonged sitting, improper lifting techniques, and repetitive movements can contribute to postural imbalances.
Joint mechanics also requires good alignment when moving through ranges of motion, when a well centred joint has to move it can glide without any friction at its pivot point, and so whether in static positions or dynamic movement practising good posture and incorporating exercises that promote good alignment can help alleviate pain and improve overall function by better distributing the loads across the body rather than having it overly concentrated in certain places.

Muscle imbalances
Muscle imbalance refers mainly to relationships of length and stiffness between muscles and can occur for example when certain muscles become overactive or tight, while others become weak or underactive. It’s a kind of shorthand way of conceptualising the result of any of the above combinations, and then feeds back onto itself. So for example, poor movement patterns or long standing postural patterns can turn into muscle imbalances, which then in turn becomes more likely to reinforce poor movement and posture as well as joint positioning (joint centration), new compensations etc., and thus increased stress on areas of the body. Corrective exercises with an aim of restoring balance to opposing muscle groups via targeted stretching and strengthening to help rebalance muscles and joints and offload the irritated tissues.

Sedentarism 
Sedentarism, or a sedentary lifestyle (characterised by a lack of physical activity), is (perhaps the) one factor that contributes to all the ones above simultaneously. It leads to atrophy (reduced muscle size/fibres) of muscles within just days, which in turn means that weaker muscles are more prone to fatigue and overload, which can result in muscle stress, tightness, and referral pain. Additionally, weak muscles may cause joints to become hypermobile, and/or other muscles to compensate, and all to become overworked. A loss of mobility can often be caused by prolonged sitting and lack of movement, can lead to restricted joint mobility, reduced muscle flexibility, and limited range of motion through adaptive tissue length and pliability loss. This can contribute to pain and discomfort, especially in adjacent regions of the body or vice-versa. Dysfunctional movement patterns, such as poor lifting techniques and repetitive motions, can strain muscles and joints, while limited movement repertoires can lead to overload and pain. Additionally, muscle imbalances, characterised by overactive or tight muscles and weak or underactive muscles, along with malpositioning of joints, can alter joint mechanics and movement patterns, resulting in increased stress on specific areas. Poor alignment and posture, often influenced by factors like prolonged sitting and improper lifting, can further exacerbate tissue stress. To address these issues comprehensively and reduce pain while improving overall physical well-being, including metabolic and mental health, it is crucial to incorporate regular strength and mobility exercises, mindful movement practices, and promote good posture.


To recap and distil all of this, one final important distinction commonly made is simply whether a condition is a Movement issue or a Workload Management issue. After considering all the information we have looked at, it becomes evident that both of these are essentially 'load' issues, but with different underlying causes. 
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The first, a Workload Management issue, arises from overloading tissues beyond their normal capacity, either through excessive force/weight or prolonged duration/volume. On the other hand, a Movement issue stems from a lack of control and alignment in muscles and joint structures, reducing their capacity and tolerance to handle usually acceptable loads.

Although when simplified, load is at the base of all the physical determinants, it’s important to recognise also that there can be combinations of each and any of these various factors mentioned where the effects of overload can be compounded. For example a suboptimal movement pattern which has become repetitive, and then might be performed with extra load than usual (say a heavier item this time), and maybe even working harder to compensate for a currently stiff neighbouring joint, possibly throw in some muscle imbalances and/or joint instability and voila.. All these can obviously add up to a bit of a sore spot! Recognising these differences means we can tweak the way we might approach remedying the situation.

By addressing the physical determinants of pain, including weakness, insufficient mobility, muscle imbalances, alignment and posture, and movement patterns, we can take proactive steps towards reducing pain and improving our physical health. It's essential to work with healthcare professionals, such as physical therapists or exercise specialists, who can provide guidance and develop tailored strategies to address these factors. Embracing regular exercise, maintaining proper posture, incorporating mobility work, and adopting mindful movement practices can contribute to a pain-free and active lifestyle. Remember, each person's experience with pain is unique, so it's important to consult with a healthcare professional for a comprehensive assessment and personalised recommendations.