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By Ethan Farr, Sports Myotherapist Muscle pain isn’t always caused by injury or intense workouts. More often than not, the real culprits are small, unconscious habits we repeat daily or positions we stay in for prolonged periods of time—many of which slowly build tension, stress, and dysfunction in our muscles over time.  Here’s a breakdown of the most common muscle-wrecking habits—and what you can do to fix them.
1. Screen time and poor posture Whether it’s hours at a desk, sitting in front of a tv or doom scrolling endlessly on your phone, screen time often encourages poor posture. The most common issue? “Text neck”—where the head is craned forward and shoulders round inward, causing strain on the neck, shoulders, and upper back. The longer you stay in that position, the more your muscles adapt to it, shortening and tightening where they shouldn’t. How to Fix It:
2. Slouching at Your Desk/Repetitive Movements at Work If your job keeps you sitting or doing the same motion over and over (typing, lifting, scanning, etc.), it’s easy for muscular imbalances and joint strain to build up. Slouching compresses your lower back and hips and “switches off” the core adding load to your lower back and results in low back tightness and pain. While repetitive tasks overuse specific muscles and underuse others—leading to fatigue, tightness, irritation of the muscles and tendons or even chronic pain. How to Fix It:
You spend 6–8 hours a night in the same position—if your posture is off during sleep, that’s a long time for muscles to be stuck in awkward positions. Sleeping on your stomach can hyperextend your neck, while an unsupportive pillow can strain your shoulders and spine. How to Fix It:
4. Poor Walking Mechanics or Shoe Choices Walking is something we do every day without thinking—but poor mechanics or unsupportive shoes can silently wreak havoc on your muscles and joints over time. Common issues include overpronation (feet rolling inward) also considered to be collapsed arches or flat footed, heel striking too hard, or walking with imbalances due to past injuries or muscular tightness. Add in unsupportive or worn-out shoes, and you’ve got a recipe for chronic pain in the feet, knees, hips, or even your lower back. How to Fix It:
Final Thoughts Muscle pain doesn’t always start with a big event—it often begins with small, overlooked habits. But the good news? These habits are fixable. With regular posture checks, ergonomic tweaks, movement breaks, mindful sleep positioning, and better walking mechanics, you can significantly reduce unnecessary muscle tension and avoid long-term damage. If you’re feeling persistent pain or tension, don’t wait—get help early and book an appointment. The sooner you address it, the easier it is to fix. A combination of daily self-care and professional support (like massage, myotherapy, physiotherapy, or movement coaching) can keep your muscles moving well and pain-free for the long haul. By Ethan Farr, Sports Myotherapist & Exercise Scientist Sports Myotherapy is a specialised form of manual therapy that focuses on the assessment, treatment, and rehabilitation of musculoskeletal injuries commonly encountered in athletes of all levels including young athlete development, elite and sub-elite level athletes to even your weekend warriors and general gym goers.  As a Myotherapist with a degree in Sports and Exercise Science, I'm the ideal sport focused therapist to help you move through a comprehensive rehab plan that considers your sport, your fitness, the other demands of your lifestyle including work, family and social life.
Sports Myotherapists like myself utilise a combination of hands-on techniques, such as deep tissue massage, trigger point therapy, stretching, dry needling, cupping and corrective exercise, to address muscle imbalances, alleviate pain, and enhance athletic performance. Sports Myotherapists work closely with athletes to identify underlying biomechanical issues, design personalised treatment plans, and provide ongoing support to optimise recovery, improve performance and prevent future injuries, making it an integral component of athletic training programs. Exercise science is a multidisciplinary field that explores various aspects of human movement, physical activity, and exercise performance. It encompasses disciplines such as physiology, biomechanics, anatomy, kinesiology, psychology, and nutrition to study how the body responds and adapts to exercise and physical activity. Exercise scientists investigate topics such as the physiological effects of exercise on different systems of the body, the mechanics of human movement, the psychological factors influencing exercise behaviour and performance, and the role of nutrition in supporting physical activity and athletic performance. This field is crucial for understanding how exercise can be utilised for health promotion, athletic training, rehabilitation, and performance enhancement across diverse populations. Exercise science provides valuable insights into the biomechanics, physiology, and pathology of the human body during physical activity, which can inform myotherapy treatments in several ways. Understanding the principles of human movement and functional anatomy allows myotherapists to assess movement patterns, identify muscular imbalances, and pinpoint areas of dysfunction contributing to injury. Additionally, knowledge of exercise physiology enables myotherapists to tailor treatment interventions to enhance tissue healing, improve muscle strength and endurance, and optimise neuromuscular control. By integrating exercise science principles into myotherapy practice, therapists can develop comprehensive treatment plans that not only alleviate current symptoms but also address underlying causes and promote long-term musculoskeletal health and performance. Experience working in fitness and with athletes provides valuable insights that can significantly inform myotherapy treatments. Firstly, familiarity with various athletic activities and sports-specific movements allows myotherapists to understand the specific demands placed on the body during training and competition. This understanding enables them to tailor treatment plans to address the unique biomechanical stresses and patterns of movement associated with each individual sport, thus optimising treatment outcomes. Moreover, working with athletes offers exposure to a wide range of musculoskeletal injuries and conditions commonly encountered in sports and fitness settings. This hands-on experience enhances a myotherapist's ability to assess, diagnose, and treat injuries effectively, drawing on practical knowledge gained from working with individuals across different sports and fitness levels. If you want to see the difference a sports myotherapist/exercise scientist can make to your sports rehab, return to match fitness and improved peak performance, book yourself an appointment with me at www.simplewellness.com.au/treatments-bookings or call us on 03 8204 0970. I would love to have the chance to help you be better than you thought was possible. By Rachael Bird, Myotherapist When it comes to bodywork, many people think of massage as the go-to solution for easing tension and promoting relaxation. While massage is an effective tool for relaxation, it is not always the best option for individuals dealing with specific pain, injuries, or health conditions. For these more targeted concerns, Myotherapy may be a better fit. So, what sets Myotherapy apart from regular massage, and how can it offer more comprehensive support for those with pain or injury?  The Purpose of Massage
Massage therapy is widely recognised for its ability to promote relaxation, reduce stress, and improve general well-being. Different massage styles, such as Swedish or deep tissue massage, work to loosen tight muscles, improve circulation, and reduce stress levels. After a massage, many people feel more relaxed and at ease, which can be helpful in managing minor muscle tension and improving mood. However, when it comes to treating specific pain conditions, injuries, or chronic musculoskeletal issues, a relaxation-based approach may not be enough. Massage is often seen as a one-off service, which can provide temporary relief but may not address the root cause of pain or injury. That’s where Myotherapy comes into play. What Is Myotherapy? Myotherapy is a specialised form of physical therapy that focuses on the assessment, treatment, and rehabilitation of musculoskeletal pain and dysfunction. Myotherapists are trained to evaluate not only where your pain is but also why it’s happening. This more in-depth approach allows them to tailor a treatment strategy to target the underlying cause of discomfort, rather than just providing temporary relief. A key aspect of Myotherapy is its combination of clinical assessment and manual therapy techniques. This combination means that your Myotherapist doesn’t just treat your symptoms—they assess your movement, posture, and biomechanics to form a clear understanding of your condition. The goal is to create a treatment plan that addresses the root causes of your pain and provides long-term relief. Myotherapy Techniques vs. Massage While both Myotherapy and massage involve hands-on techniques, Myotherapists employ a broader range of methods, specifically designed to treat pain, injuries, and chronic conditions. These techniques include deep tissue massage, trigger point therapy, cupping, dry needling, stretching, and rehabilitative exercises. In contrast, traditional massage focuses on reducing muscle tension and promoting relaxation, often without the clinical assessment needed for long-term pain management. Myotherapy treatments are designed to be part of an ongoing strategy rather than a one-time session. A Myotherapist will work with you to create a treatment plan that may include a series of sessions, exercises, and self-care recommendations to support your recovery between treatments. This comprehensive approach helps ensure that your treatment is more than just a momentary fix—it’s a plan for long-term healing. Who Can Benefit from Myotherapy? If you’re dealing with chronic pain, recovering from an injury, or managing a specific health condition like sciatica, tension headaches, or sports injuries, Myotherapy may be the better choice. The tailored assessment and treatment approach allows for a more effective recovery and management of your condition compared to a general massage. While massage is excellent for relaxation and occasional muscle relief, Myotherapy is designed for those who need focused, long-term strategies to manage pain and improve function. So, if you're experiencing persistent pain or discomfort, it’s worth considering Myotherapy as a more effective solution. While massage is a wonderful way to relax and reduce general tension, Myotherapy offers a deeper, more comprehensive approach to addressing pain, injury, and dysfunction. With its combination of clinical techniques and personalized treatment plans, Myotherapy is the better choice for those needing more than just relaxation. Our team of experienced Myotherapists are available 7 days a week at 12B/150 Kelletts Rd, Rowville. You can book online with one of our highly reviewed therapists to start your treatment plan for pain right away. By Ethan Farr, Sports Myotherapist & Exercise Scientist Hamstring tears are a common injury among athletes and active individuals, often resulting from activities that involve sudden starts, stops, or changes in direction. At this time of year, we see this injury in AFL and soccer, and other winter sports. These injuries can be painful and debilitating, and certainly put you on the sidelines from sport for a while, but with the right rehabilitation plan, we can help you recover. As a sports myotherapist, I can play a crucial role in developing and implementing a rehab program tailored to the specific needs of someone recovering from a hamstring tear. This blog explores the nature of hamstring tears and outlines how I can help you get back to exercise safely and effectively.  What is a Hamstring Tear?
The hamstring group consists of three muscles located at the back of the thigh: the biceps femoris, semitendinosus, and semimembranosus. A hamstring tear occurs when one or more of these muscles are overstretched or overloaded, causing the muscle fibers to rip. Hamstring tears are classified into three grades:
Symptoms and Diagnosis Common symptoms of a hamstring tear include sudden sharp pain at the back of the thigh, swelling, bruising, and difficulty walking or bending the knee. In severe cases, a palpable gap may be felt in the muscle. Diagnosis typically involves a physical examination and may include imaging tests such as MRI or ultrasound to assess the extent of the injury. The Role of a Sports Myotherapist A sports myotherapist specialises in the assessment, treatment, and rehabilitation of injuries and pain in athletes and highly physically active people. I personally hold a degree in Exercise Science in addition to Myotherapy, as well as extensive experience in the world of rehabilitation exercise, which positions me to be your greatest ally in your recovery from a hammy tear. Here’s how I can help plan a comprehensive rehab program for a hamstring tear: Initial Assessment and Individualised Plan The rehabilitation journey begins with a thorough assessment. I will evaluate the severity of the tear, range of motion, strength, and functional limitations. This assessment informs the creation of an individualised rehabilitation plan that addresses your specific needs and goals, so we can get you back to playing ASAP. Pain Management and Inflammation Reduction In the early stages of rehabilitation, the focus is on managing pain and reducing inflammation. This may involve techniques such as:
Once the initial pain and inflammation are under control, the next step is to restore the range of motion. I will guide you through a series of gentle stretching exercises designed to gradually improve flexibility without overstressing the healing tissue. This stage is critical to get right, and moving too quickly can set back your progress, which is why its important to work with a therapist who has a deep understanding of sport related injuries and rehab. Strengthening Exercises As the muscle heals, strengthening exercises become a crucial component of the rehab program. These exercises focus on rebuilding the strength and endurance of the hamstring muscles, as well as the surrounding muscle groups. I will prescribe specific exercises such as:
Neuromuscular Re-Education Re-establishing proper neuromuscular control is vital to prevent re-injury. I will use exercises and techniques to improve coordination, balance, and proprioception (awareness of body position). This step helps you regain confidence in using your injured leg and ensures a smoother transition back to full activity. Gradual Return to Activity The final phase of rehabilitation involves a gradual return to exercise and sports. I will develop a progressive program that starts with low-impact activities and gradually increases in intensity. This ensures your hamstring muscles can handle the demands of the sport or activity without risk of re-injury. Education and Injury Prevention Throughout the rehabilitation process, I will provide helpful advice and education to you on proper techniques, warm-up routines, and injury prevention strategies. This empowers you with the knowledge and tools to maintain your fitness and avoid future hamstring injuries. Recovering from a hamstring tear requires a structured and individualised approach. A sports myotherapist provides the expertise and guidance needed to navigate each stage of rehabilitation, from initial pain management to a safe return to exercise. By following my comprehensive rehab program tailored to your specific needs, you can achieve a full recovery and get back to doing what you love. If you’ve suffered a hamstring tear and you want to be guided back to match fitness, book with me to support your journey to recovery and optimal performance. I'm available Tuesdays, Thursdays and Sundays. |
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Shop 12B/150 Kelletts Rd, Rowville VIC 3178 |
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