By Ethan Farr, Sports Myotherapist & Exercise Scientist As someone who has done martial arts throughout my early teens and now into adult life I have noticed a few changes in the way I need to train and how I can recover from said training. I still remember when I could jump straight into training without any form of warm up! These days I definitely take more time to warm up and stretch out, even before skipping - a pre warm-up warm-up if you will. Warming up thoroughly and prioritising recovery has become an essential component of my martial arts routine. That being said throughout my martial arts journey I've discovered a valuable ally: Myotherapy! Myotherapy can help with:
Myotherapy is a therapeutic approach designed to identify and target areas of muscle tension and imbalance within the body. Through a mixture/combination of techniques such as deep tissue massage and myofascial release, stripping, cross fibre frictions, trigger point release, and cupping, Myotherapists work to release tight muscles, alleviate "knots", and restore balance to the musculoskeletal system. By addressing these issues, individuals can experience improved posture, reduced discomfort, and enhanced overall physical well-being. Following intense physical activity or injury, muscles often require time and attention to recover fully. Myotherapy plays a crucial role in this process by promoting blood circulation, which helps deliver oxygen and nutrients to the muscles, aiding in their repair and regeneration. Additionally, techniques such as effleurage and petrissage can help reduce muscle soreness, allowing for faster and more efficient recovery. One of the key benefits of Myotherapy is its ability to improve flexibility, mobility, range of motion and most importantly to most pain free range of motion. By targeting tight muscles and releasing fascial restrictions, your Myotherapist helps you achieve greater freedom of movement and flexibility in your joints. This not only reduces the risk of injury but also enhances overall physical performance and comfort in daily activities and aids in getting those kicks to head height. Regular Myotherapy sessions can significantly reduce the risk of Martial Arts related injuries by addressing muscular imbalances, enhancing flexibility, and promoting better biomechanics (the quality of movement). By identifying areas of weakness or tightness before they develop into more serious issues, Myotherapy helps individuals maintain optimal musculoskeletal health and prevent injuries from occurring during physical activity or sports. For individuals recovering from injuries, Myotherapy is an invaluable tool in the rehabilitation process. By targeting specific areas of tension or weakness, Myotherapy helps restore proper function and range of motion to injured muscles and joints. This not only accelerates the healing process through increasing blood flow to the area but also minimises the risk of re-injury by addressing underlying issues that may have contributed to the initial injury. Beyond its therapeutic benefits, Myotherapy has been shown to enhance physical performance in athletes and active individuals. By improving flexibility, reducing muscle tension, and promoting efficient movement patterns, we can help individuals achieve peak performance levels in their chosen activities. Whether it's improving strength, speed, or endurance, regular treatments can provide athletes with a competitive edge and help them reach their full potential. Myotherapy is a great option for all martial artists whether you’re pre/post a big grading session, in a training camp for a fight or even if you’re just trying to remedy those little niggles and aches that tend to pop up after some difficult training and sparring sessions. We can help with pain, tightness or injury related to all kinds of Martial Arts training, including Brazilian Jiu Jitsu, Muay Thai, Karate, and Boxing, just to name a few. If you’re looking to improve your capabilities in martial arts or recover from injury make sure you get in and book with me! I understand exactly what your sport/art demands to get you back to your peak performance and keep you there! I'm currently available on Tuesdays, Thursdays and Sundays. Book with me to start your treatment and keep you at the top of your game. By Ethan Farr, Sports Myotherapist & Exercise Scientist Injuries are an unfortunate reality for many people, whether they occur during sports, exercise, or everyday activities. However, the road to recovery doesn't have to be a daunting journey. In fact, exercise can and should play a pivotal role in not only regaining strength and mobility but also in fostering a positive mindset throughout the healing process. Today we'll explore the benefits of using exercise as a tool for getting back from an injury, as well as some key considerations to keep in mind along the way.
Contrary to popular belief, rest alone may not always be the best approach to healing from an injury. In fact A great deal of scientific evidence suggests that the stimulation of movement, especially in the early stages of healing, is a crucial part of recovery from injuries and surgeries. While it's essential to give your body time to recuperate, incorporating gentle exercise can promote blood flow, reduce stiffness, and prevent muscle atrophy. Exercise helps maintain joint flexibility and range of motion, which can be especially beneficial for injuries involving the muscles, tendons, or ligaments. Additionally, engaging in physical activity releases endorphins, which are natural mood elevators that can alleviate pain and boost overall well-being. It's crucial to work closely with a healthcare professional or physical therapist to develop a personalised exercise regimen that aligns with your specific injury and recovery goals and to ensure you understand the exercise, how to do it and what muscles should be activated during the exercise. Depending on the nature and severity of your injury, your exercise program may include a combination of stretching (or getting back to full range of motion), strength training (including building up the muscles endurance), cardiovascular exercises, and low-impact activities (even just walking can have a profound impact on your recovery). Be mindful of any limitations or restrictions imposed by your injury, and avoid activities that exacerbate pain or discomfort the aim is to strengthen not reinjure. Patience is key when it comes to injury recovery and believe me I understand it’s frustrating not being able to do what you used to do. However it's essential to start slowly and gradually increase the intensity and duration of your workouts as your body heals and is able to cope with the load. Listen to your body and be mindful of any signals of pain or fatigue. Pushing yourself too hard too soon can impede the healing process and increase the risk of re-injury. Celebrate small victories along the way, whether it's reaching a new milestone in your rehabilitation exercises or experiencing a reduction in pain symptoms. It’s important to reframe negative opinions on your rehabilitation pathway rather than “this is all I can do without pain” consider “I can do this much to help strengthen and get me back to a pain free lifestyle” It is also useful to use short term goals to keep track of your progress and improvements e.g. “In two weeks time be able to walk 15 minutes without pain or flare ups afterwards” this would be a great goal as it is timed so you know when to look back at it and see if you met the goal and it is achievable for most. Injury recovery is a journey that requires patience, perseverance, and a holistic approach to healing. By harnessing the power of exercise, along with the guidance of healthcare professionals and a positive mindset, you can not only bounce back from your injury but emerge stronger and more resilient than before. If this interests you ensure that you get in contact with us by phoning the clinic on 03 8204 0970 or email me at [email protected] - or you can book your first appointment with me to get you pain free and starting on your rehabilitation pathway today! 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. Ethan Farr, Remedial Massage Therapist Let me introduce myself. My name is Ethan Farr, and I am deeply passionate about the profound impact that remedial therapy can have on enhancing our quality of life. I am very excited by the opportunity to work at Simple Wellness Myotherapy. My professional journey has been shaped by a relentless pursuit of knowledge and a strong belief in the healing potential of exercise and therapeutic intervention. My educational path began with certificates III and IV in Allied Health, providing me with a solid foundation in understanding the intricacies of human anatomy, physiology, and rehabilitation principles. This groundwork laid the cornerstone for my subsequent pursuits in the field of exercise science.
I furthered my studies with a Bachelor's degree in Exercise and Sport Science, specialising in exercise physiology. Through this rigorous program, I gained a comprehensive understanding of how exercise can be tailored to address specific health concerns, optimise performance, and promote overall well-being. This knowledge formed the foundation of my belief that exercise truly is medicine—an ethos that continues to guide my practice to this day. Driven by a passion for hands-on healing and a desire to provide relief to those in pain, I pursued a Diploma in Remedial Massage. This immersive experience allowed me to develop expertise in the art of therapeutic touch, honing my skills in alleviating muscular tension, reducing pain, and promoting relaxation. But my thirst for knowledge and commitment to excellence didn't stop there. Currently, I am engaged in studying an Advanced Diploma of Myotherapy, delving deeper into the intricate mechanisms of musculoskeletal health and therapeutic interventions. This ongoing pursuit of mastery enables me to stay at the forefront of evidence-based practices and deliver optimal care to my clients. Beyond my professional pursuits, I am fueled by a diverse array of interests and passions. From my dedication to fitness and gym workouts to the adrenaline rush of Thai kickboxing, I embrace physical activity as a cornerstone of my lifestyle. As an avid gardener, I find solace and connection in nurturing life and tending to the earth. Additionally, my fascination with technology drives me to explore innovative ways to enhance the delivery and efficacy of remedial therapy. In the realm of personal life, I am blessed to be a devoted father to an extremely energetic 2-year-old son and two less energetic loyal canine companions. My family, both human and furry, brings boundless love, joy, and inspiration to my life, reinforcing my belief in the profound connections between physical, emotional, and social well-being. Through my experiences working alongside physiotherapists and exercise physiologists during my placement hours, I have witnessed firsthand the transformative impact of exercise prescription and personalised rehabilitation plans. It is this collaborative approach to holistic health care that drives my passion for remedial therapy, as I firmly believe in empowering individuals to take control of their health and reclaim their vitality. Now that you know a little bit about me, I look forward to meeting you and assisting you in working towards a pain free lifestyle through the use of both hands on therapy and through tailoring an exercise plan to get you back and better than ever. Please feel free to contact me at Simple Wellness Myotherapy either by phoning the clinic on 03 8204 0970 or email me at [email protected], or you can book in online for an appointment so we can start treating that pain right away. By Duke Autret, Myotherapist If your doctor has diagnosed you with Thoracic Outlet Syndrome (TOS), you may be wondering what to do next to treat the pain, numbness or tingling in your neck, shoulder or arm. Lets first look at what this condition is, in easy to understand terms. We'll also look at another condition called Scapulocostal Syndrome that shares similar symptoms. Then we will look at the ways a Myotherapist can help you with the neck, shoulder, arm or hand symptoms you're experiencing, whether its from Thoracic Outlet Syndrome or Scapulocostal Syndrome. What is TOS?
Thoracic Outlet Syndrome is a condition characterised by compression of the nerves and blood vessels in the thoracic outlet area, located between the collarbone and the first rib. This compression can lead to a variety of symptoms, including pain, numbness, and tingling in the neck, shoulder, arm, and hand. Causes & Symptoms of Thoracic Outlet Syndrome TOS can be caused by a combination of factors, including:
Common symptoms of TOS include:
Scapulocostal Syndrome is a Related Condition Scapulocostal Syndrome, also known as snapping scapula syndrome, shares similarities with TOS. It involves excess tension, trigger points, irritation or inflammation of the soft tissues between the scapula (shoulder blade) and the ribs, resulting in pain behind the shoulder blade and upper back with sometimes audible or palpable snapping or clicking sensations during shoulder movement. Commonalities Between TOS and Scapulocostal Syndrome
Myotherapy Interventions for TOS and Scapulocostal Syndrome: Targeted Manual Techniques
Thoracic Outlet Syndrome and Scapulocostal Syndrome can significantly impact daily life, causing pain and discomfort in the neck, shoulder, arm, and hand. Myotherapy offers tailored interventions to address the underlying muscle imbalances, reduce compression, and alleviate symptoms associated with these conditions. If you're experiencing symptoms of TOS or scapulocostal syndrome or you've been given the diagnosis by your GP, consulting a qualified myotherapist is the first step towards finding relief and improving your overall well-being. Take proactive steps towards a pain-free life today and book a time with a great Myotherapist here at Simple Wellness Myotherapy. By Duke Autret, Myotherapist Spinal stenosis is a condition that affects the spinal canal, the space within the spine housing the spinal cord and nerve roots. This narrowing of the spinal canal can exert pressure on the spinal cord and nerves, leading to a range of symptoms. In this article, we delve into the intricacies of spinal stenosis, exploring its causes, symptoms, and diverse treatment options Causes of Spinal Stenosis
Spinal stenosis can arise from various factors, including:
The symptoms of spinal stenosis manifest differently based on the severity and location of canal narrowing. Common symptoms include:
Effectively addressing spinal stenosis through myotherapy involves tailoring treatments to the individual's symptoms and the severity of the condition. Myotherapy, with its specialised focus on muscle and soft tissue therapy, offers targeted interventions for relief. Myotherapy Techniques
In conjunction with myotherapy techniques, managing spinal stenosis symptoms may involve specific medications by working with a GP: Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): These medications help alleviate pain and reduce inflammation associated with spinal stenosis.
While complete prevention may not be possible, myotherapy emphasises proactive measures to reduce the risk of developing or worsening spinal stenosis:
Do you have a diagnosis of spinal stenosis? Management of this condition is possible, particularly in the early stages of diagnosis. Book with our team to discuss the most important steps you can take to care for your spine. Have you met Rosa from Sunshine State Of Mind Yoga? I recently interviewed her about her yoga classes offered here in Rowville at the FHF Gym. Mel: Hi Rosa, tell us more about your yoga classes - what style of yoga do you teach?
Rosa: Hi Mel! I love teaching Vinyasa Flow yoga classes. Vinyasa is a term used to describe continuous or dynamic movements between yoga poses. Our classes are always planned around an intention. When you arrive you are welcome to grab a cup of herbal tea and begin to slow down and relax a little. We begin with a short meditation in some sort of stillness, to settle into the space, our body and reconnect with ourselves, our breath and our emotions. We then start to warm up the body moving a little more slowly to start. As we warm up we stay closer to the mat with our bodies. For example we may start lying down and warm up in a reclined position. We may then move to our sitting poses and poses that are done on knees, toes and wrists. Our warm up will then transfer into standing poses. We then start to speed this up a little more as we start to move and flow through a sequence of yoga poses, including some balancing poses. Our flows change each class and are made up of a variety of asanas (yoga poses). We then slow down our movements once again, moving our bodies closer and closer towards the mat to finish in a lying down position for our Shavasana. Our energetic and uplifting class will be sure to get you working up a sweat and get your heart rate pumping. Vinyasa can also help increase flexibility, strength, stability, calmness and focus. Our yoga classes run for 60 minutes. I also teach yoga to children, couples and families. I have held children’s and family yoga classes in the school holidays. I look forward to implementing these classes in my timetable for 2024. I teach one on one yoga, small group, large group and mobile yoga classes, where I teach small groups and private groups in environments such as workplaces, schools, kindergartens and childcare centres. Mel: Where is your yoga studio located? Rosa: We are so lucky to be located in the yoga studio at Future Health and Fitness Gym (FHF) Rowville at 6 Laser Drive. Mel: How long have you been teaching yoga? Have you always been based at FHF Gym? Rosa: I have been teaching since the very beginning of my Yoga Teaching Training. I began this journey in November 2022. Every Saturday we had to teach a part of yoga class for the duration of our yoga teacher training. I love everything about teaching and have also been teaching primary school students for eleven years. No, I haven't always been based at FHF. I started teaching my own yoga workshops and yoga classes in a space in Rowville that I hired weekly. I have also taught yoga at two gyms not too far from Rowville. None of them are as special as teaching yogis in your very own space. I also teach mobile yoga, so for private bookings I travel to you! Mel: What inspired you to become a yoga teacher? What do you love about yoga? Rosa: It’s a special time just for me without any other distractions, to do lists, being needed and a time away from the whirlwind of life. Recalibrates my nervous system and releases everything I have been carrying on my mind that day and beyond. It returns my mind and body to a place of calm and physically creates space in my body and creates space in my mind. Yoga returns me to my little light that is always within me but is too caught up in every day life to shine kindness on others. Yoga creates a sense of ease and clarity and almost massages and soothes tension that I am carrying. It allows me to reground myself and reminds me to check in with how I am feeling. Yoga helps me be less reactive to stressors that arise all throughout the day. It's a reminder to slow down, fill my cup, to cultivate self love and feel worthy of that ‘ME’ time. It’s my time to listen to my own thoughts, listen to my body, a time to move my body and time to find stillness. A time to escape the whirlwind of life and reconnect me with my calm centre. A time to consciously feel my breathing. Yoga becomes a way of life. Once you practice it you start to sprinkle it in your daily life off your mat. You start to implement poses and breathwork depending on what you need and how you feel. Your body calls for what it needs. Turns all of my focus and awareness to the present and everything else just fades away. I catch myself more and more in the present moment in my daily life whereas before I was always in the past or future. It’s a work in and a work out. As I mentioned previously, my passion has always been teaching. I have had an interest in practicing yoga since I was a teenager. I always remember the feeling after having been to a yoga class, it’s something quite special. My husband and I took up yoga together before we got married and before having children. I practiced yoga up until I was heavily pregnant. Then yoga started to slip away from my life after having our first born. It is quite sad to think that when I needed yoga the most I just didn’t make space for my yoga practice. There was also never a space that catered for parents and moving children (toddlers). We then had two children and after quite some time I began to make time for self care for myself and I began to practice yoga again. The difference in my overall health was just a stand out. As a joke I would always say when I grow up I want to be a yoga teacher so I decided to undertake the training. I had to find a course that suited our lifestyle and keeping in mind that I had two children at home with me, a 2 and 4 year old. All of that aside I am so grateful I have the opportunity to share my love for yoga with others. I love sharing these ancient tools and techniques: including yoga poses, breath work, mindfulness, mantras, sounds and meditation to pass onto others, so that they can then implement them in their daily life and be a better version of themselves in the whirlwind of life and to help them return to their calm centre. I have also been motivated to stay active, exercise and eat healthily. I enjoy trying out and learning about different ways to be the best version of yourself for yourself but also for your loved ones. I also love practicing and learning about gratitude, empathy, mindfulness, meditation and breathwork. Yoga is all of these things that I love doing, all rolled into one practice. All of these things have inspired me to become a yoga teacher. Having children of my own, being a primary school teacher and my passion for sharing yoga with others, inspired me to do some extra training this year. This training was to further my skills in yoga as a whole as well as learn more about teaching yoga to children, couples and families. Mel: What is your class timetable like? Do classes run daily? Rosa: At this current point in time yoga classes run on Mondays, Tuesdays, Thursdays and Saturdays, with the potential to run more classes at different times throughout the day in the near future. Monday: 9.45am, Child Friendly Flow Yoga, 45 mins Monday: 10.30am, Pre Primary Kids Yoga, 30 mins Tuesday: 4.15pm, Primary Kids Yoga, 40mins Tuesday: 5.15pm, Flow Yoga, 60 mins Thursday: 7.30pm, Flow Yoga, 60 mins Saturday: 9.30am, Flow Yoga, 60 mins Child friendly yoga flow: This class is for parents or carers who have children that are still babies and or are not babies any more (children that move). Classes are also available for people who do not have children but they need to keep in mind that there may be little people present in the class. Our ‘child friendly’ yoga flow class is a light- hearted, anything goes, no judgment sort of yoga class to join in on for many reasons. Enjoy a warm tea, not boiling for safety reasons. Make connections and socialise with other Mummas and carers. Come for the calming aromas that fill the room. Escape the cold in our toasty warm space. We may not be practicing in absolute silence BUT we are gaining tools to practice at home and use in our everyday life when things start to get a little out of control. These tools can be used to calm our nervous systems, our minds and our bodies. We are also gaining the benefits from the many different poses we practice during our flows. We are tapping into and calming our parasympathetic nervous system through our pranayama practices, our breath work. These breathing practices can also be implemented throughout our busy days to reground us but to also help us stay calm in times of absolute chaos. During those challenging times, it’s when the real yoga happens within us. A children’s play corner is offered during this class. School holidays: family yoga and yoga for children Weekly yoga classes for children: Pre primary yoga classes Primary age yoga classes Teens can join adult yoga classes for a reduced cost. Yoga Workshops: I have also run yoga workshops that run for approximately 90 mins. I look forward to teaching more workshops in 2024. Retreats: Also coming in 2024 is our first yoga retreat. More details to come! One on one yoga: I also teach yoga one on one. Some people want to slow things down at the beginning of their yoga journey to practice their alignment in yoga poses. One on one yoga can be really beneficial for this. Private groups: I also teach small groups and private groups in environments such as workplaces, schools, kindergartens and childcare centres. Mel: Who are your classes most suitable for? Do you run beginner and advanced classes? Rosa: Our classes are suitable for all ability levels as well as beginners. What I love about yoga is that there are always alternative poses, modifications, easier options and more challenging options with every single yoga pose. Mel: If someone with pain or limited mobility wanted to join your class, would it be appropriate for them? Rosa: I read this saying once, “If you can breathe, you can do yoga.” Everyone can do yoga. Yoga is suitable for everyone. Yoga is known to decrease pain and increase mobility. Also what I love about yoga is that we can use yoga props to assist with pain and mobility. We use yoga blocks to help support us in yoga. Props are not a weakness but to support us and enhance our practice. Yoga can even be done sitting in a chair and or using a chair or wall to support us. Mel: We hear a lot "I'm not flexible enough to do yoga!" What do you think about that? Is it important to already be flexible before starting yoga? Rosa: I hear this all of the time. You have to start somewhere with everything. Whether it be your flexibility, strength, healthier food choices and so on. Yoga will increase your flexibility but yoga is so much more than that. I always say to people, yoga is not about touching your toes, it’s all about what you learn about yourself during your journey. All our bodies are different from one another’s as well as day to day. On some days you may not be able to lift as much weight as the day before, or run as far, or stretch as deep as yesterday but your yoga practice is all about honouring where you are physically, emotionally in that very moment. Yoga is also about connecting with yourself and drawing all of your attention just to YOU. It's not competitive therefore we don’t compare ourselves to others around us, our gaze is always towards ourself and our own mat. It's about what the pose feels like not looks like. Mel: How many people are in a typical class with you? Is it a big group, or a smaller class? Rosa: At this current time, our yoga classes are smaller in numbers than other studios in our area. This way I can really focus on each individual and offer modifications to cater for different abilities. Mel: Do you provide the yoga equipment? What might a student need to bring to a class with you? Rosa: Some yogis like to bring their own mat and block/s. There are mats, blankets and blocks available to use in our space. Just bring a water bottle. Filtered water is available in the gym if you need a refill. There’s always tea available to drink. Mel: Do people need to be a member of FHF Gym to access your classes? Rosa: Our yoga classes are available for everyone! Non members and members of FHF. Mel: Tell us more about booking for a class - how much is it to join a class, do you offer class passes, and how does a student book into your class? Rosa: It’s $15 for your first class. After that, a five class pass is $110. Brings each class to $22. Casual drop in class is $25. You can book in by calling or sending a text to me on, 0422 788 017. You can also message me on Facebook or Instagram. FB: Sunshine State of Mind Yoga https://www.facebook.com/profile.php?id=100092499735987 Instagram: @ssom.yoga Bookings are essential. Mel: Do you often receive Myotherapy or Remedial Massage yourself? Rosa: Absolutely love remedial massage. Helps immensely with a range of aches and pains. Mel: Are your classes suitable for someone recovering from injury or living with a chronic pain condition? Rosa: Definitely suitable. Yoga can decrease chronic pain and I feel along with our movement and breath we can heal and soften those darkest parts within our body. With injury and pain, we would always support those areas using yoga props and also provide modifications and alternatives during our yoga practice. Yoga can sometimes feel uncomfortable for everyone including myself but we need to ensure we adjust our bodies in different poses to not feel pain. I will always guide you through your practice to assist with this. Mel: Is there anything else you'd love our patients to know about you or your classes? Rosa: I think that Yoga is sometimes misunderstood. I like to think of yoga as a moving meditation. There are thousands of benefits that you can receive from practicing yoga. Yoga literally means to yoke and to unite. Yoga is to create union between the mind, body and spirit. Yoga can be challenging both physically and mentally, yet so soothing. Yoga can mean something different to everybody that rolls out their mat. Find us on Facebook: Sunshine State of Mind Yoga, https://www.facebook.com/profile.php?id=100092499735987 Find us on Instagram: @ssom.yoga Call or text me Rosa on 0422 788 017 for any queries or bookings. Neurodiversity is a term that encompasses a range of neurological conditions like autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD), dyslexia, and more. Neurodiversity has gained significant attention in recent years. This growing awareness has led to crucial discussions about how neurodiverse individuals experience the world differently, including their perception of pain. But do neurodiverse people actually experience more pain compared to neurotypical individuals? Understanding Pain Perception
Pain perception is a complex process influenced by both physiological and psychological factors. Although people talk about "pain signals", we actually don't have "pain nerves" that directly communicate pain to our nervous system. Pain isn't an experience that can happen to us - pain is the reaction we have to a sensory experience. Instead of "pain receptors" we have nociceptors, which are nerves that convey specific types of sensation - hot, cold, sharp, dull, pressure, etc. The nociceptors transmit information from the body to the nervous system, where these signals are interpreted and responded to. The signal for "hot" isn't always painful, but we each have a threshold for how much "hot" we can tolerate before our nervous system sends a message of "ouch!! Painfully hot now!!" which encourages us to move away from the hot thing! This is similar for most of our sensory responses, when our nervous system adapts from acknowledging the experience to actively moving us away from danger. Factors such as genetics, previous experiences, emotional state, neurological and cognitive processes play significant roles in how pain is perceived. This explains why different people experience pain in different ways. Over time and with exposure to certain sensations, our nervous system can adapt to either respond faster with a painful, protective response, or respond slower with the experience and memory that the sensation is not a dangerous one. Autism Spectrum Disorder (ASD) and Pain Individuals with ASD often exhibit atypical responses to sensory stimuli, including pain. Research suggests that people with autism might experience pain differently due to variations in sensory processing. Some studies indicate that individuals with autism may have a higher pain threshold, meaning they might not perceive pain as intensely as neurotypical individuals. This can sometimes result in delayed responses to injuries or illnesses, posing challenges in medical care and treatment. Conversely, other studies highlight that certain individuals with autism might experience heightened sensitivity with a lower threshold to experiencing pain, making them more vulnerable to discomfort from stimuli that others might find only mildly irritating. The variability in pain response within the autism spectrum suggests that pain perception in ASD is highly individualised. ADHD and Pain Sensitivity Attention Deficit Hyperactivity Disorder (ADHD) is another neurodiverse condition where individuals might experience pain differently. Research on ADHD and pain sensitivity is less extensive compared to ASD, but some findings indicate that people with ADHD may have altered pain perception. For instance, the impulsivity and hyperactivity associated with ADHD can lead to a higher incidence of accidental injuries, potentially resulting in more frequent experiences of pain. Additionally, the co-occurrence of mood disorders, such as anxiety and depression, which are common in individuals with ADHD, can amplify the perception of pain. Anxiety, in particular, is known to heighten sensitivity to pain, suggesting a complex interplay between psychological states and pain perception in neurodiverse individuals. Our neurodiverse-friendly team at Simple Wellness includes Rachael Bird (diagnosed ADHD) and Mel Simon (undiagnosed ADHD, but fits the bill!!) Chronic Pain and Neurodiversity Chronic pain conditions, such as fibromyalgia and migraines, appear to have a higher prevalence in neurodiverse populations. The reasons for this correlation are not fully understood, but it is hypothesised that the neurological and physiological differences in neurodiverse individuals might predispose them to chronic pain conditions. For example, the heightened sensory sensitivity often observed in ASD and other neurodiverse conditions might contribute to a greater risk of developing chronic pain syndromes. Furthermore, the stress and anxiety associated with navigating a world not designed for neurodiverse individuals can exacerbate pain perception and contribute to the development of chronic pain. Psychological Factors and Pain The psychological aspects of pain perception cannot be overlooked. Neurodiverse individuals often face unique psychological stressors, including social challenges, stigmatisation, and the need to mask or camouflage their differences to fit into neurotypical environments. These factors can lead to increased levels of anxiety and depression, both of which are known to influence pain perception negatively. This is not to say that pain is "all in your head". Psychological stressors that increase demand on the nervous system genuinely contribute to the overall response of heightened sensitivity. Improving Pain Management for Neurodiverse Individuals Addressing the unique pain experiences of neurodiverse individuals requires a tailored approach. Healthcare professionals should be educated on the nuances of neurodiversity to provide better pain management and support. This includes recognising the signs of pain in non-verbal individuals or those who might not express pain in typical ways. Additionally, creating a supportive environment that minimises sensory overload and stress can help in managing pain more effectively. Cognitive-behavioural therapies, mindfulness practices, and individualised pain management plans can be beneficial in addressing both the physical and psychological aspects of pain in neurodiverse individuals. Myotherapy for Neurodivergent Patients Seeking treatment for pain as a Neurodiverse patient can be daunting. Aim to find a therapist who understands that your pain experience may be different to the Neurotypical experience, and that your needs regarding pressure or communication may be different appointment to appointment. We aim to make our appointments as simple as possible for everyone, not just Neurodiverse patients. That means we lay out expectations at the start of our appointments - no surprises, nothing unexpected. We also know that making huge changes to your routine can be a nightmare for a lot of Neurodiverse people, which is why we'll focus on small shifts and easy modifications that will have big impacts on your pain or injury. We'll write down the important stuff so you don't have to try to remember everything that we say. And don't worry - we always send reminder emails and text messages about your appointment dates and times the day beforehand. While neurodiverse individuals might experience pain differently, it is crucial for a therapist to approach each case empathetically. Pain perception is highly individualised and influenced by a myriad of factors. By acknowledging and addressing these differences, we can move towards more inclusive and effective pain management strategies that cater to the unique needs of neurodiverse populations. Understanding and empathy are key to ensuring that neurodiverse individuals receive the care and support they deserve. Do you identify as a Neurodiverse person in need of an understanding Myotherapist to help you navigate through pain or injury? Book with our team to start working with a Myotherapist who can customise the treatment plan to your specific needs. Not sure who to book with? Rachael Bird is a fellow ADHDer who can relate to the struggles of Neurodivergence! Rachael is here 6 days a week, loves a chat, and can make you feel at ease while you seek care for pain. By Rachael Bird, Myotherapist Lifting techniques can contribute to back pain - but like with so many things, its usually a combination of factors that lead to pain after lifting. While I love helping people with back pain, I also understand that a lot of lifting related pain can be avoided by taking your time and managing the loads well. Here’s some of the nuggets of wisdom I give to my patients who injure their back while lifting. Some of the most common factors I see that lead to this kind of back pain are:
Poor Lifting Techniques: Improper lifting techniques, such as bending at the waist rather than the knees, can strain the back muscles and lead to injury. Also keep in mind to be careful if you need to twist or lean while holding a heavy load. Generally these lifting techniques may be alright for a small number of light lifts, but if you know you need to lift a lot of items or you know that what you need to move will be heavy, pay closer attention especially as you start to notice fatigue. Overexertion: Moving heavy items like furniture without proper rest or support can cause muscle fatigue and strain. Take smart breaks if you are going to be lifting heavy or frequently, whether thats a one off event like moving house, or regular weight training at the gym. Lack of Conditioning: If you are not accustomed to heavy lifting or physical exertion, sudden lifting or moving activities can strain unconditioned muscles and lead to injury. Slowly build up your strength so that you can feel more resilient. If you have a sensitivity from a previous injury, take that into consideration when planning activities that need you to lift heavy things. Inadequate Support: Carrying heavy objects without proper support or assistance can put excessive stress on the back. Where you can, use a trolley, box or bag, or recruit a buddy to help move a large, awkward or heavy object. Repetitive Strain: Repeated bending, lifting, and carrying many items over an extended period can cause cumulative stress on the back muscles and spine. Take frequent breaks, even if the workload is light and especially if you are unaccustomed to lifting. Pre-existing Conditions: If you have a pre-existing back issue or sensitivity, you may be more susceptible to back pain when engaging in heavy lifting or moving activities. If you’ve been injured in the past, make sure you take it slow and take care of yourself. Are you planning to move house soon? Do you have a job that involves moving things around, loading or unloading things? Or do you know that you need to do some serious lifting in the near future? Here are some of my top tips to minimise the risk of back pain when you’re lifting: Use Protective Lifting Techniques: Lift with your legs, not your back. Bend your knees, keep your back straight, and use your leg muscles to lift. Engage your core. Ask for Help: When moving heavy or bulky items, ask for help or use moving tools (like a trolley or straps) to share the load. Are you moving house? Consider outsourcing it to a removalist, it will cost you money instead of injury and pain! Take Breaks: Don’t overexert yourself. Take breaks during moving tasks to rest and stretch your muscles. Take a break before your body feels like it needs a break - by the time you’re feeling it, you probably needed to rest 10 minutes earlier! Use Proper Equipment: Utilise proper lifting equipment or tools designed to reduce strain on your back. Stay Active and Strong: Regular exercise and maintaining overall fitness can help prepare your body for physical tasks like lifting and moving. Back pain resulting from heavy lifting or moving can be prevented by being mindful of these factors and taking appropriate precautions to protect your back and overall well-being. Have you already hurt your back lifting something heavy and now need some pain relief? I’m here for you! Book in with me and we can make a plan that looks at relieving the pain in the short term, and building up the strength and resilience long term as a preventative to future injuries. By Duke Autret, Myotherapist
As a myotherapist, I've had the privilege of working closely with individuals on their journey to improved physical health and well-being. However, it's essential to recognize that achieving optimal health isn't solely dependent on the treatments we provide especially when it comes to more chronic conditions. There are so many moving parts to health that we can face complex barriers when striving for a healthier lifestyle. In this blog, we'll delve into these barriers and discuss strategies to overcome them. Let's explore the psychological and social factors that can affect the pursuit of a healthier lifestyle. Barriers to Lifestyle Health Before diving into overcoming these barriers, it's crucial to understand the key challenges people face: 1. Psychological Barriers - Psychological barriers include fears, doubts, or misconceptions that hinder individuals from actively participating in their health journey. For example, expecting healthcare professionals to provide a magical solution while taking a backseat in managing one's health. 2. Social and Cultural Factors - Social and cultural factors play a significant role in shaping people's health beliefs and behaviours. Communities or cultures with a tradition of relying solely on medical intervention may create a barrier to active participation in health. The Myotherapist's Role As myotherapists, we're not just providers of physical treatments; we're educators and guides on the path to wellness. Our role goes beyond hands-on therapy, extending to empowering individuals to take charge of their health. 1. Educating and Empowering - In a way we can take the role of a physical therapy and health teacher or coach, as though teaching a group of up and coming student therapists, only the student is becoming the therapist more themselves. We can educate our clients about the importance of active participation in their health. Encourage them to ask questions, seek and understand information, so they can be proactive in their own health and decisions on interventions. Myotherapists can empower clients to understand the limitations of our treatments. While we offer relief and support, long-term health improvements depend on their active engagement. 2. Communicating Realistic Expectations - Setting clear expectations is vital. Clients should understand that myotherapy complements, but doesn't replace, a commitment to a healthy lifestyle. Discussing the importance of self-care, lifestyle changes, and preventive measures. Be honest about the role of the individual in maintaining and improving their health outcomes. Overcoming Psychological Barriers 1. Building Self-Efficacy - We help clients build self-efficacy, the belief in their ability to control their health. Encourage them to make small, achievable changes and acknowledge their successes. Share success stories and examples of individuals who took control of their health through active participation. 2. Promoting Health Literacy - We encourage clients to seek knowledge about their conditions and treatments. Suggest reputable sources of health information and emphasise the importance of informed decision-making. We provide resources on health literacy to enhance clients' understanding of their well-being. Addressing Social and Cultural Factors 1. Cultural Competence - We endeavour to cultivate cultural competence to understand the unique beliefs and expectations of clients from diverse backgrounds. Respect cultural practices and beliefs related to health while promoting the benefits of active participation. 2. Community Engagement - As a small business we aim to get involved in community health initiatives. Collaborate with local organisations and promote health awareness. This can help change community norms and expectations regarding healthcare. Embrace Active Participation in Health As a myotherapist, my goal is to empower my clients to actively engage in their health journey, and I extend the invitation to all. Let's create a culture where as therapists, educators and clients we understand our roles in maintaining a healthy lifestyle, appreciate the importance of preventive measures, and work hand in hand together to achieve optimal well-being. By addressing these barriers and promoting active participation, we can make a significant impact in our lives and the. Together, we can overcome the psychological and social barriers to lifestyle health. |
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