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As we get into the party season over summer, you’ll be wearing heels and thongs instead of runners. But if you find that you start to get more aches and pains, your shoe choice might be to blame.  How shoes affect posture
The way that our feet hit the ground when we move has a massive impact on the joints and muscles of the body. And that means it affects our posture. When we wear heels, for example, our bodies tilt forward. The body tries to compensate in response, but the muscles and joints cop the strain. The weight of your body is held on the balls of your feet, instead of balanced between the balls and the heels. Your knees and hips move forward and your back flexes backward to maintain balance. Flats might not have the height issue, but they can also impact on the body. Flat shoes cause the weight to be mostly on the heels, so the lower body tries to compensate so we don’t fall backwards. Wearing flats constantly can mean our posterior chain – including the calves, hamstrings and glutes – can weaken from lack of use. Even thongs (or flip-flops, for non -Aussie consumers) can cause postural issues. They have been found to cause pain in the feet and even hips and lower back, due to the lack of support and altered gait (how you walk when wearing them). The real issue is that you have to grip the shoe with your toes, so they are overworked. Pain that can occur So if your shoes are altering the posture of your body, pain can often follow. Incorrect shoes can lead to issues including:
How to reduce it I’m sure all myotherapists and bodyworkers would prefer everyone wear sensible shoes 24-7! But that’s easier said than done. So if you think your shoes are potentially causing issues, here’s some small tweaks to reduce the issues:
Not ready to give up your heels or cute flats? I don’t blame you! So instead, let’s work together to counteract the muscle imbalances. Pop in for a 30 minute appointment, and we can get you back to feeling good. Recently, more clients have been telling me they’ve experienced pain or discomfort in the wrist area. They come from all walks of life – mums, office workers, self-employed or even retired clients. Although there are many different causes of pain in the wrist area, many improve using one little trick I use  Why wrist pain occurs Wrist pain can be all too common these days. Many of us use computers and smartphones that can increase the chance of wrist strain. However, there are other conditions that can impact, too. Repetitive use is a common issue in the wrists and hands, leading to repetitive strain injuries. Carpal tunnel syndrome can cause pins and needles, numbness and pain in the wrist. Arthritis can show up in the wrists. Even tennis elbow can extend into the wrist, causing discomfort. It’s quite common for people to have weaker muscles around the hands and wrists. We’re not having to climb rocky mountains and swing through the trees anymore, so most of us don’t maintain the strength in our wrists and hands. Wrist pain could present in:
Every case of wrist pain is individual. So the treatment needs to be personalised. But that doesn’t mean there aren’t little tricks to ease the pain in the meantime. How to relieve wrist pain For the majority of wrist pain cases, you want to strengthen the muscles in the wrist and hands. The stronger the muscles, the more strain they can take without pain. Strong muscles will also protect the joints from damage. That’s why I recommend this simple exercise to strengthen the smaller muscles in the arm. Combined with a personalised treatment plan, it can help to relieve discomfort in the wrist area. The exercise To do this exercise, all you need is an elastic band or rubber band – or even a hair tie will do the trick. On one hand, bring your fingers together until they are touching. Wrap the band around all of the fingers (even the thumb!) Then slowly open and close your hand, so the band stretches with your finger movement. The key here is movement with control in both directions. Try opening your fingers outwards for a count of 3 seconds, then hold for 1-2 seconds, and then – the hard bit – closing your fingers slowly over 3 seconds. Because of the resistance of the rubber band, your fingers might want to snap back to the starting position. The best results from this exercise come from slow controlled movement. PS - It should take a little effort, and give a stretch or even a bit of an ache, but not cause any acute pain. If it does cause sharp pain, stop! This is just one of the home exercises that may help your pain. To get a personalised treatment and exercise plan, pop over and book a session with me today. Please note: This exercise is a tool, and is no substitute for an assessment by a qualified practitioner! If you’re experiencing unexplained wrist pain, seek out a professional opinion. Many therapists want you coming back time and time again forever. Not me! If there's something I can get you doing at home to help, I let you know. That's why I stock a few of my favourite at-home care tools in the clinic. By using these, you can help to take care of your own muscles each and every day. The Best At-Home Care Tools  The tool: Spiky ball If you've been into my clinic room, you've seen these scary-looking little balls hiding in the corner! But they are actually my number one favourite tool for my clients – and myself. What's it for: It might look like a torture device, but it's actually sweet relief for many. For any niggly spots or trigger points, this colourful ball is the key to relieving tension. How to use it: Grab your ball. Use it to roll over a sore muscle until you feel a point of tension or a trigger point. Then, keep rolling on that spot until you feel your muscle relax. Note: This should feel tender, but not like agony! If it's too sore, ease up a bit. Try rolling it over a clothed area if its too tender straight onto skin.  The tool: Foam roller Everybody's least favourite post-exercise tool - the foam roller! If you go to the gym, they may already have a few of these laying around, otherwise they are usually cheap to buy from sports stores, or even Kmart! What's it for: The foam roller can be used in a similar way to the spiky ball, but its a broader area. Think big muscle groups, like hamstrings, quads, glutes and backs. How to use it: Time to get down on the floor and roll out those sore muscles. You can roll in one long movement, for example from your knee to your hip, or you can roll in sections. Just like the ball, when you find that tender spot stop there and let the pressure release the muscle for about 20 seconds or until you feel it relax. Note: Foam rollers come in a heap of designs - if you're very pain sensitive, choose a roller that doesn't have any bumps or grooves on it. A smoother roller can be just as effective and much less painful.  The tool: Heat pack There's something magically comforting about a heat pack on a cold night. But these aren't just about comfort – they can also be therapeutic. What's it for: The idea of a heat pack is to increase circulation to an area. This might be good for areas of poor circulation, or to help warm up a tight, cold muscle. It's generally recommended for chronic muscle pain and sore joints. How to use it: Heat in a microwave for 1-2 minutes (check the label for guidance). Place on the area that needs a little TLC. Make sure it's a comfortable temperature. And then – relax! Note: You should be careful if you have nerve impairment, as there is a risk of burning. Do not use it within the first 48hrs of an injury unless instructed by your practitioner.  The tool: Resistance band
Getting the 80s vibe from these bad boys is pretty common! But don't fear, you don't need to don the lycra to benefit from them. What's it for: You don't need bulky weights to build muscle. Resistance bands can help you to build and maintain muscle strength gently. This is great for people who are rehabilitating joints or are just beginning with strength building. How to use it: It depends on the exercise you need to do. The general idea is to find a way to make the band gently resist your body movement. If you don't have set movements prescribed, I can teach you an easy at-home exercise routine personalised to your needs. Note: There are different levels of resistance available. So if you're not sure what level is right to you, let me know. You can even have a quick try and see what feels right! Do these sound like tools you need to try? The next time you come in for an appointment, you can pick one – or more – up! If you're still not sure which is best for you, send me a message and we can chat further. Do you experience post-exercise soreness? Does DOMS get you down? Our muscles can only do so much before they need a bit of TLC. But today, I'm going to give you some tips on how to reduce the aches and pains caused by exercise.  .1. Stretch It Out
Stretching helps to relax muscles that are tight from exercise. Remember: stretches are best done when you're still warm – so use it as an exercise cool-down. You may also stretch during gentle exercise such as yoga. Major muscle groups to stretch: quadriceps, hamstrings, glutes, pecs, traps, calves, and anything that's sore 2. Roll It Out Foam rolling is a cheap option that helps release trigger points. It's a great addition to a cool-down routine. Using a foam roller, you roll over the muscle until you find a tender spot. Gently roll over that spot until you feel relief. Foam rolling is all about self-releasing the over-active muscles. By releasing the trigger points, it allows the muscles to relax, which means less soreness the next day. Major muscle groups to roll: quadriceps, hamstrings, glutes, lower back, middle and upper back, side of upper legs (IT band), inner thighs, and anything that's sore 3. Treat Yourself To A Treatment If you experience constant post-exercise soreness, a myotherapist can help. As a myotherapist, I can offer many treatments that can alleviate sore muscles. From massage and trigger point therapy to cupping and even taping, there's a solution for your pain. Myotherapy works because it treats the muscle pain that may not respond to stretching or rolling. It's also much easier – and more enjoyable – to have someone treat your muscles for you. We all deserve a good massage! Have a question about stretching, rolling or booking a treatment? I'd love to hear from you! Are you local to Ferntree Gully and looking for a Personal Trainer? Courtney Taylor at Fitness Taylor'd For You runs regular boot camp classes in the Knox area. Thanks to Courtney and the boot camp class for the fun photo! I'm super excited to share that I've created a workshops series on Self Care & Injury Prevention. We'll look at the whole body over 7 weeks, including a basic guide to the anatomy of the area, talking about common injuries in each region, stretching and strengthening, and self treatment.  As a Myotherapist, a big part of my job is to help patients better understand their injury and form a self care plan to take home that supports our in-clinic treatment plan.
The workshops are free and start on May 6th, and run for just an hour each Saturday morning at 9:30am til July 1st. If you experience pain anywhere in your body, I would love to see you at one (or more!) of these workshops to give you some of my favourite self care strategies and to answer any questions you have about injury prevention and corrective exercise. Make a booking to come along, the workshops are being held at the Simple Wellness Myotherapy clinic in Berwick - upstairs, at BFirm PT 27 Enterprise Avenue. |
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Simple Wellness Myotherapy & Osteopathy
Shop 12B/150 Kelletts Rd, Rowville VIC 3178 |
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