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      3 Simple Hip Alignment Exercises – Video

      3 Simple Hip Alignment Exercises – Video

      Do you ever experience groin or hip pain during or after running, deadlifts or squats? Do you feel like you never get a good hip flexor stretch even though to you they feel tight? It might be a hip alignment issue. A hip alignment issue can lead to Femoral Acetabular Impingement (FAI) which means an impingement of the hip.

      FAI can become a problem for active and sedentary people alike. It may be aggravated by activity, sitting for long periods of time, operating the pedals in a car and crossing your legs.

      On the other hand, even if you don’t have any symptoms these exercises may improve the quality of your chosen exercise. Check out the video below where I demonstrate 3 simple exercises that are quick and easy to help get your hip alignment improving. Let us know your favourite by leaving a comment!

      Think you might have FAI?

      There are 3 main types of FAI but often aligning the joint can make a huge difference to pain and function. Often people we treat in the clinic avoid surgery and cortisone injections all together.

      Cam – This type of FAI occurs from a bit of extra bone on the head of the femur which then jams on the hip socket (acetabulum) during activity. This type typically occurs in young athletic men.

      Pincer – This occurs more often in middle aged women and is the least common type of the 3. This type is caused by extra bone around the lip of the hip socket at the front then as the femoral head rotates it catches or jams against the extra bone.

      Mixed – This is a combination of the two previous types; cam and pincer. As described above it causes a catching or jamming in the front of the joint capsule.

      These 3 types all describe bone issues however often the pain is from other tissues around the area including ligament, tendon and muscle. Better hip alignment helps reduce the bodies protective mechanism. If movement begins to feel easier and pain begins to reduce, we know we are on the right track!

      If these exercises didn’t help your hip alignment or hip and groin pain we have a lot more tricks in our Myotherapy bag. Reach out and we can have a conversation or click here to book. We offer both online and face-to-face consultations.

      What to learn more? Check out this other articles.

      Do you suffer from groin or hip pain? It could be FAI.

      Femoroacetabular Impingement (FAI) also known as hip impingement is a problem among active and sedentary people alike. Symptoms may include pain in the groin or hip area and restricted hip range of motion (ROM). It may be aggravated by activity (both intense and endurance types), sitting for long periods of time, operating the pedals in […]

      Post Run Tips

      Post Run Tips

      Interested in running but not sure how to do right by your body? Here are some post running tips for muscle health. Not getting the results your after? Come in for a Myotherapy session at Waverley Myotherapy Clinic for tailored advice and muscle treatment. Myotherapists are degree qualified and can give amazing tips and stretches to help your recover post run!

      Post Running Tips – Stretching

      Get a stretching session in before you cool down. Stretch the following and hold each stretch for 30 seconds. I have made all stretches standing in case there’s no where to safely get down on the ground.

      Calves the back of your lower leg. A great post running stretch.

      calf stretch, post running tip

      Hamstrings are found at the back of your thigh. Depending on your run technique these can be important for you to stretch after a run.

      Hamstring-Stretch, post running tip

      Quads are on the front of your thigh. A very important post run stretch.

      Quad Stretch, post running tip

      Glutes are a fancy name for your backside muscles, they work hard during a run so very important to give them a good post run stretch.

      glute stretch, post running tip

      Pecs are found of the front of your chest from your arm to your breast bone – they can get tight from slouching during a run so can be an important one to stretch after a run.

      pec stretch, post running tip

      Lats are found on the side of your body from your arm to your back – they work hard as your arms swing during running an as they attach into the back they help hold your chest up. Therefore they are very important to stretch after a run.

      lat stretch, post running tip

      Post Running Tips – Release Trigger Points

      If you felt any specific areas of tightness when you stretched try releasing the spot with a spiky ball, lacrosse ball or foam roller for 60 seconds before attempting the running stretch again.

      Post Running Tips – Cool Down Walk

      Go for a short 10 minute walk a couple of hours after your run and repeat post running tips 1 and 2.

      Post Running Tip – Hydration

      Set alarms on your phone to remind you to rehydrate throughout the rest of the day. Your body absorbs water better when taken in small amounts throughout the day. Dilute gatorade or similar in water to add salts and sugars back in. 1 part gatorade to 3 parts water is a good ratio. You can also make your own with a little sea salt such as Himalayan salt which is has trace minerals our body can’t make that you sweated out during your run.

      Post Running Tips – Injury Management

      Get any injuries assessed as soon as possible to get fastest recovery time without any annoying complications. Rest, Ice, Compress and Elevate before you can get to your appointment.

      Note: If your into using mobilisation techniques such as flossing or wearing post running exercise compression gear do it, it aids recovery enormously! I prefer to show people how to do this properly in a 1 on 1 session before they try it for the first time, so I would only try this if you have done it before with a professionals help.

      Click here to get your running complaint sorted!

      3 back to school tips for your kids comfort

      3 back to school tips for your kids comfort

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      I doubt your first, second or third thought in regards to your kids heading back to school is about their musculoskeletal health. You’re probably busy thinking about school books, what’s going to go into their lunch box and hoping they like their new teacher just to name a few. Today I want to take you through a few things perhaps you haven’t thought about, why they’re important and how to fix them.

      School Bag

      A new year often means cramming more books into an old bag that your child may have outgrown. Make sure their bag still fits them properly and adjust it accordingly or purchase a new one if needed. This is important as a poorly adjusted bag can cause back, shoulder and neck problems. Teach them to pack all the heavy stuff such as books close to the back of the bag (close to their body) and the lighter stuff towards the front. Even if their books are heavy it requires less work this way and as long as their bag is set up properly (commonly I see the straps too long or uneven for example) it should help a lot.

      Some exercises they could do when the get home to combat carrying a heavy bag are a bridge exercise to help keep their back strong, a plank to help keep their core strong and a pec stretch to combat rounded shoulders.

      Footwear

      Granted you’ve probably already thought of school shoes for the year. You’ve probably made sure they fit, they cover the school dress code and that they are made of a durable material so you’re not buying new ones in a few months time. Something you may not have done is check if your child’s foot is rolling in or out. This is important to check as feet and ankle misalignment can effect anywhere from the feet up especially knees and low backs. Sometimes they look okay just standing but the role occurs while they walk. Don’t stress if they are rolling you don’t necessarily need to go buy new shoes or expensive orthotics, a few simple exercises can often help; if you’re unsure though absolutely bring them in and we can assess the situation.

      While brushing teeth morning and night, balance on the pads of balls of toes on both feet (the heel should only be lifted 1-2cms off the floor). If both feet is easy try single leg. They can do L in the morning and R in the evening. If single leg is also too easy, even without holding on to anything they need a progression that is a little trickier. Leave the toothbrush behind for this one and line your child up with about a 2-4 metre runway preferable with a mirror in front to check their alignment. Raise onto pads of balls of toes with the heels lifted just 1-2 cms then walk towards the mirror (forwards) and away from the mirror (backwards) making sure the ankles are aligned (i.e not rolling in or out). Now do the same thing but this time walking on your heels with your toes lifted. Now carefully try the outsides of your feet and then the insides. Start with 1 set and build up to 4 sets over time. This can be a tricky exercise so if you want our help please book your child in for an appointment.

      Class room set up

      Not every parent will get a sneak peak of their child’s class room chair and table, but if you can, it’s worth doing, furthermore if you get a month into the term and they start complaining of headaches, neck pain, back pain and so on; I’d call their school and insist on having a look! Things to watch out for include dangling legs (chairs too high); slouched over desk (table too low or could be your child’s postural awareness needs work); knees bent beyond 90 degrees (chair too small or low to ground); shoulders up around the ears (possibly desk too high or your child needs to learn to relax the shoulders). These are the most common or it could be a combination. If you’re unsure take a snap and bring it in to your next session and we can see if we can figure it out. Schools can’t always accommodate the perfect set up for each child, obviously, but it might be  a case of finding a child to swap with who is better suited to that set up or bringing in a foot stool, chair cushion and so on. There’s almost always a solution as long as your child is not afraid to be different which can be the case and can therefore be a bit trickier to fix however a few exercises might do the trick instead.

      Hope you’ve enjoyed the read today. The other thing outside of school which is worth a thought is computer and ipad use. I’m all for technology but we get a lot of kids in with neck, elbow and thumb pain from too much ipad, iphone and laptop use, just something to keep in mind. Here at Waverley Myotherapy Clinic we have specific appointments for kids that are shorter in duration as their little bodies don’t need quite as long as an adult. Book online here if you’re interested or if you have a question please email [email protected]

      Myotherapy vs Massage

      Myotherapy vs Massage

      A very common question we hear is “what is the difference between Myotherapy and massage?”. Asked and answered! Here are some of the common differences between the 2 modalities and my recommendation on when to use which!

      Massage 101

      To start this journey we must first explain massage. There are numerous types of massage available today. You can get Hot stone massage, Thai massage, Chinese massage, Remedial massage, Relaxation massage and so on. I have tried a lot of them, I love a good massage and I like to know whats available to my customers; I like to know what’s good, what’s fad and what’s potentially harmful.

      There are lots of people who advertise hot stone massage that basically sit the rocks on you and walk away, they also charge a lot of money for this. I feel like maybe some heat packs at home could have done just as good a job. A good hot stone massage incorporates them moving the stones around with hot oil used as well, very relaxing and takes away some of the stress fueled tension in our bodies. Just ask about their hygiene policy before you book in, I would want to make sure those stones have been sterilised between customers.

      “When in rome” as they say. I enjoyed a lot of Thai massages when I was in Thailand 2 years ago, sooo good! However they incoporate a lot of stretching into the massage so you want to be somewhat flexible and have no injuries. You also lie with your head turned one way so not very good if the neck is your problem area. Thai massages are good for a bit of fun or if you have general tightness through the body but no specific injuries.

      By Chinese massage I mean the little massage places at the shopping centres. I don’t have enough fingers and toes to count the amount of times I’ve had people come in to us worse off from one of these massages. Unfortunately the staff are often not all properly trained but just one or two of them, so you never really know what you’re getting. They press very hard and often don’t ease off if you ask, so if you don’t have a high pain tolerance, it won’t even be enjoyable! That said, if you have a bit of tension in the shoulders from carrying around heavy shopping bags and you enjoy very firm pressure, it might be nice to finish of the day with a Chinese massage! I would avoid these if you have an ongoing issue, inflammation or something that hasn’t been properly assessed yet.

      Remedial Massage is the type of massage that us Myotherapist’s use as part of our tool kit. They are the most highly trained of all the types of massage in regards to anatomy and have varying massage techniques to work out all the knots. They usually have decent assessment skills in regards to muscle complaints and are taught when to refer on to a Myotherapist or Physiotherapist, etc… if something isn’t adding up. If you are after a deep tissue massage due to tight muscles from work or sport, this is the type of massage to go for. I refer to remedial massage therapists regularly as they are better at providing an all over body loosen up compared to how we operate as Myotherapist’s at our clinic.

      Relaxation massages like the ones at the day spas feel good, but they don’t do much beyond relax the mind. Nice to incorporate with a facial and foot spa but beyond that don’t waste your money.

      There are some other forms of massage I haven’t mentioned such as shiatsu and Japanese massage. Some of my patients have tried shiatsu and tell me it’s wonderful but I have yet to experience it, so no comment just yet.

      Myotherapy 101

      Myotherapy used to be termed “glorified massage”. Hopefully we are starting to move away from this stigma but unfortunately there are still some schools out there that are teaching short courses in Myotherapy instead of the full degree qualification. So all I can say, is do your research and go to a properly qualified practitioner. Here at Waverley Myotherapy we are all degree qualified with a Bachelor of Health Science – Clinical Myotherapy. A degree qualified Myotherapist is trained to assess, treat and manage all types of acute and chronic musculoskeletal conditions. So to clarify, unlike remedial massage we can assess, treat and manage more than the muscles. We look at tendons, ligaments and nerves as well. We usually treat people with some sort of injury but we do get some people with tight muscles from sport, work and recreational activities as well. We treat specific areas relating to your pain complaint and we assess the problem so we know we are targeting the right area. We also re test as we work to make sure we are definitely on the right track, and if not, re assess, because perhaps we missed something. We are investigators aiming to get to the bottom of the problem. This is why I love my job, I am a people person, absolutely and I love helping people but I am also a problem solver, and each and every day I have approximately 6 to 10 cases to solve! That is the best part about my job to me!

      So down to the nitty gritty, what is the difference?

      Massage is one component or modality that us Myotherapist’s have in our tool kit. We can stick to massage if you prefer because we still follow a patient centred approach where you are in control of the session; however we will recommend an array of modalities depending on what we assess about your particular pain or condition. Some areas of the body or certain conditions respond really well to dry needling (using an acupuncture needle). Some conditions need suction rather than pressure so we might use some active cupping. Some conditions will respond better to exercises such as tendinopathy. Sometimes we will work near the site of pain, other times we assess the pain to be referred pain and will work in an entirely different area of the body! In short Myotherapy is for you if you have a pain, injury or condition relating to the entire musculoskeletal system.

      Hopefully that has cleared up some confusion between Myotherapy and massage for you. If you have a question please do not hesitate to contact me via email [email protected] or comment below.

      Raw peppermint cacao slice – so yummy!

      Raw peppermint cacao slice – so yummy!

      An oldie but a goodie. I have made and adapted this so many times over I honestly can’t remember where I got the recipe but it is sooo delicious. So if you are reading this blog and this recipe sounds familiar, thank you! There are a few reasons I like this recipe so much. Firstly it’s really quick to whip up, secondly raw ingredients are a good source of micro nutrients (chocolate is quite high in magnesium – us Myotherapists love magnesium!) and thirdly, as an alternative to high sugar desserts or treats it really does tick the delicious box! I hope you enjoy it as much as we do!

      Ingredients & Method

      1 cup of coconut flakes or desiccated coconut

      1 cup cashews (try other nuts such as almond or macadamia for slight flavour variation)

      1 cup pitted dates (I use fresh medjool dates and I do just under a cup as I don’t like it sweet, this is about 7-8 dates)

      1/2 cup cacao powder

      Blend all these ingredients in your ThermoMix, bellini or food processor until chopped up into little pieces (about 30-60 seconds should be enough)

      Add 5 drops of food grade pure peppermint oil (I actually add 6 because I like it extra minty)

      Add 2 tablespoons of coconut oil

      Blend for another 10-30 seconds until the coconut oil has spread throughout and started clumping the mixture together

      Line a 20cm square tin with baking paper and spoon the mixture in.

      Flatten down nice and firm then pop it in the fridge or freezer to set (it takes about an hour in the fridge and about 10 minutes in the freezer)

      Cut into squares (16-24 squares depending on size) and enjoy!

      For variations, instead of the peppermint oil, you can use orange oil, coffee beans or you can add cherries for a cherry ripe flavour. You can also leave the cacao powder out for a caramel flavour, you can make 2 batches of different flavours and layer them such as caramel and cacao, you can also roll them into balls instead of flattening into a tray if you wish. Have fun and I look forward to hearing your variations and creations!

      Reduce your arthritis pain naturally!

      Reduce your arthritis pain naturally!

      There are lots of different forms of arthritis. Osteoarthritis (OA), Rheumatoid Arthritis (RA) and Psoriatic Arthritis (PsA) are the more common forms we see here at Waverley Myotherapy Clinic but there are plenty more types including inflammatory arthritis and juvenile arthritis just to name a few. Arthritis does not always occur with pain but often it does and this is where us Myotherapists enter into the equation.

      Osteoarthritis is often referred to as ‘wear and tear’ because is it the most common form of joint degeneration. It occurs when the cartilage or cushioning between joints wears down leading to pain, stiffness and swelling. Research shows that exercise is one of the best things for OA but it’s good to get some advice first on what types of exercise would be right for you. Some types of exercise often helpful with OA are swimming or water aerobics, studio Pilates, functional exercise using weights, bands and machines usually done with a trained professional such as a Exercise Phsyiologist or a Clinical Pilates instructor, but ultimately any exercise you enjoy that doesn’t aggravate you pain either during or after will have benefits. Myotherapy with a degree qualified practitioner can help loosen tight muscles that might be restricting the joint beyond the actual ‘wear and tear’ and can recommend and help come up with a plan on how to integrate exercise back into your regime.

      Rheumatoid Arthritis is a auto-immune condition where your body attacks certain joints in the body. Often it affects fingers and toes but ultimately can affect many joints in the body. Myotherapy can help to ascertain if you pain is coming from the arthritis by testing the joint range of motion compared to any muscle restriction. Sometimes the muscles tighten up to protect the joints which can be helped with treatment using pressure pointing, dry needling and massage and followed up with exercises either general or specific. If we find the problem is more in the joint then we will refer you back to your specialist to make sure your medication is still working for you. Often a consult with a nutritionist or functional medicine practitioner is also helpful for people with RA.

      Psoriatic Arthritis is a type of inflammatory arthritis. It not only affects the joints but can also affect the skin, nails and eyes. They are uncertain of the underlying cause with PsA but know that it is a auto-immune type of arthritis, there is possibly a genetic predisposition and that often a stressful event or injury can trigger the disease. Once the majority of pain is being managed with medication, similar to RA this group can benefit from regular muscle work (Myotherapy), exercise and dietary changes prescribed by health professionals pertaining to each area.

      The takeaway of all this, is that if you or someone you know is suffering from arthritis pain try some Myotherapy or exercise or both, you may be surprised by how different you feel even though the underlying arthritis is still there. Remember from past discussions, all pain is generated in the brain, so if we can tap into that and calm that system down, much of the pain associated with arthritis can be reduced or eliminated.

      If you have any questions please feel free to post here so that everyone else can have the benefit of seeing the information as well. If it is more personal please email us.

      For more general information about arthritis check out Arthritis Australia.

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