This week we are talking about menopause, and how women experiencing this change can benefit from regular massage or Myotherapy treatments!

What is Menopause?

Menopause is a term for the cessation of regular menstrual periods in women. In most women, it is accompanied by a host of other physiological and emotional changes. 

Most women go through menopause between the age of 45 and 55, with symptoms starting anywhere from around age 35. Throughout this time, your body is starting to change physically, emotionally and hormonally. Additionally, at this stage in a woman’s life she is often under a lot of stress, usually dealing with kids, work, finances and other responsibilities.  On top of that, a slow decrease in oestrogen can contribute to emotional, physical and psychological changes. For example, BMI (Body Mass Index) increases, bone density decreases, and metabolism slows down.  Other symptoms include hot flushes, night sweats, mood swings, joint pain, sore muscles, hair loss and brittle nails. These changes and stresses can leave women feeling tired, low in energy, foggy headed, and can also cause insomnia and a lack of libido. 

​But don't worry! It's not all grim. We have some suggestions for riding out this change with pleasure, self-love and grace.

How can massage help?

For many years people have been using massage as a way of relaxing the mind and body.  Massage is a great way to focus on your body and become aware of any imbalances that may be occurring in the muscles. With so many changes occurring in the body during menopause and perimenopause (premenopausal stage), the body can easily become misaligned, tight, sore and achy.  Massage or Myotherapy can relieve muscle tension and help to realign the body.

Your massage/Myotherapist will assess your posture and look at any alignment problems you may have. From this they will be able to determine what type of treatment you need.  While remedial treatment is usually aimed at correcting alignment and aiding recovery from any physical ailments you may have, other benefits my include:

• Improved circulation
• Enhanced quality of sleep
• Reduced fatigue
• Heightened mental alertness
• Increased joint mobility and flexibility
• Promotes healing of soft tissue injuries
• Stimulation of the lymphatic system

 
Massage can also lower blood pressure and body temperature which may help with reducing symptoms such as hot flushes and foggy head.
 
Thinking about booking a massage or Myotherapy session?  Book online or call us on 03 9440 9453 for more information. Our receptionists will be more than happy to answer your questions and help you discover what type of massage treatment will be best for you.
 
For a list of the types of massage treatments we have available click here.

At Inner Outer Health, many of our clients come in for massage and myotherapy seeking treatment for upper back and neck pain. The pain can result in headaches and migraines, and even referral pain or numbness down the arms.

A good percentage of these clients are working in environments that require them to have their arms forward and/or down - sitting at a computer, for example.  This can cause the back to slump and the shoulders to round forward, resulting in tight/shortened pectoral muscles, particularly the pectoralis minor.

This underappreciated muscle is the cause of so much of that pack and neck pain - but luckily, it's easy to stretch, and doing so regularly can help relieve stiffness and soreness everywhere!

Dr Jacob Harden from the USA has posted a fantastic pec stretch on Instagram that is guaranteed to help open up the chest area and alleviate sore shoulders, upper back and neck.

The key to success with this stretch is to make sure you do it every day.  We spend hours in the same position at work every day, so we need to reverse it with multiple stretch sessions throughout the day. Watch the video below!

Here’s how to do it:

• Find a broomstick or long pipe.
• Lay down on your back on an elevated surface such as a bed, table, massage table or weight lifting bench.
• Keep the spine in neutral alignment by ensuring that the ribs don’t rise up and the back doesn’t arch too much.
• First take a wide grip on the stick with boths hands, with the palms facing up.
• Whilst keeping your arms straight, slowly move the stick down towards the floor (above your head)
• If this doesn’t give a strong enough stretch bring the hands in closer to each other slightly and try again. Repeat this until you feel a good stretch.
• Once you have found the right position repeat the movement going up and down with your arms making sure you keep your neutral spine position.  
• Approximately 10 - 15 repetitions is recommended.

Watch the video and read the comments on the side of the video for more information.


For more information about pec stiffness and soreness, or if your pain is persistent, book in for a session with our amazing myotherapists today!

Are you struggling with aches and pains from carrying your growing baby?


Many parents of babies and young children are surprised by the degree of back, neck, hip, shoulder and wrist pain they experience on a daily basis, caused by simple tasks like picking the baby up from its crib, carrying the baby around, lugging heavy nappy bags, nursing, and even pushing a pram. And as your baby grows, the problems can get worse.

But luckily, there are some easy ways to improve your baby-lugging technique and as a result experience much less discomfort! In this post I’ll explore some back-friendly alternatives to the regular actions that are causing you pain, to help you strengthen and care for those crucial baby-wrangling muscles.

How to carry your baby:

The market is awash with ergonomic baby carriers and slings, and there are plenty of products designed to protect your back while you carry your bub. Reading reviews and talking to other new parents can be a great way to sort the wheat from the chaff and find the perfect baby carrier for you.

But what about when you’re just carrying the baby around the house or for short distances?

Research into indigenous cultures around the world conducted by Esther Gokhale indicates that all those fancy contraptions aren’t necessary - that instead, with good posture, and making sure to use major muscle groups to support the baby’s weight, babies can be comfortably carried for long periods in ways that strengthen your muscles and also aid the child’s posture.

• For babies under 6 months of age, she recommends carrying the baby on your side without jutting your hip out, and supporting the baby’s weight using your bicep rather than your wrist or hand, with the hand palm-upwards. Keeping your shoulders open and your spine straight in this position is important for your posture and your breathing, and the palm-up hand position improves circulation through the supporting arm. Switching sides when you begin to tire will ensure that you’re not overburdening one side. This position also encourages an upright spine in the child, which will lessen your load.
• For babies over 6 months, Gokhale suggests using a cloth wrap (or conventional baby carrier if you prefer) to carry the baby on your back, distributing the weight between your shoulders and hips and keeping the baby as close to your spine as possible. As the baby grows you will need to continually readjust the straps of your carrier or the position of your sling to make sure the weight is being borne comfortably.

How to pick up and put down your baby:

Take it nice and slow while you get used to the new motions, and pay attention to which muscles seem to be working the hardest. If you’re bending to pick up your baby from the floor, use your legs rather than your back to bear the load.

• Bend your knees and squat, keeping a straight back.
• Lift up your baby and pull it close to your body.
• Straighten your knees to stand.

This will prevent your from straining your back, neck and shoulders. Since this is a motion most parents do many, many times a day, every little bit adds up.

The method for putting your baby to bed is very similar.

• Hold the baby to your chest.
• Stand with your feet hip-width apart in front of the crib.
• Bend your knees before lowering the baby in your arms.
• Tuck your tailbone and tilt the pelvis to activate your core, and avoid twisting where possible.

To pick your baby up from the crib, perform the same action in reverse.

How to nurse:

Sit in a straight-backed chair rather than slumping on the couch, and try to keep an upright spine. Placing a rolled up towel or a pillow behind you can help. Bring the baby up to you, rather than hunching to reach the baby. Pillows and other methods for propping up the baby can assist with this.

Other helpful tips:

• Regular massage or myotherapy can help you to reset your body, relax your muscles and prevent long-term pain and injury from the day-to-day strain of carrying your child. These services are not a luxury - they are a crucial part of taking care of your body, which is just as important as taking care of your child’s health!
• Stretching can make a huge difference in counteracting pain and injury as well as improving your posture and baby-carrying technique.
• Use your baby, the weight you will be carrying most often, in your strengthening exercises! These simple exercises, using your baby’s weight to strengthen your core, back and legs, are an easy and practical way to fit some exercise into your busy parenting schedule, and to make sure your body is primed for the movements it performs most often.

Let us know in the comments if you’ve discovered any other tricks or tips that work for you. And don’t hesitate - book in for regular myotherapy and massage and take care of your body! Where would you, or your baby, be without it?

Check out the infograph below for some insight on common bicep issues.

Middle aged people are more likely to get Tennis Elbow

Anyone can develop tennis elbow – you do not have to play tennis to get it.  The term is named tennis elbow as the repetitive use of the elbow joint resemble the movement used when swinging a tennis racquet.

According to the virtual medical centre, middle-aged adults aged between 40 and 60 are more susceptible to tennis elbow, although it can affect anyone at any age.

Symptoms:

Onset tends to be gradual

• It may take several days for an ache to develop after the tear occurs
• Pain on the outside of the elbow
• Pain is usually localised but can extend through the forearm and wrist
• Weakened grip
• Without treatment, symptoms can take 6 to 24 months to resolve
• Pain can be triggered or exacerbated by
  • Opening the fingers
  • Repeatedly rotating the forearm or extending the wrist backward toward the forearm.
  • Activities such as turning on taps or turning door handles may worsen the pain.

Treatment:

• Application of ice
• Analgesics (pain relievers)
• Resting the injured elbow by avoiding activities that aggravate the pain
• Wearing an elbow brace
• Natural Therapies such as Myotherapy
  • Myotherapists will demonstrate exercises to stretch and strengthen the muscles of the forearm
  • For more severe cases, injections or surgery may be considered

Prevention:

Some tips to prevent elbow injuries before they happen includes:

• Stretch and warm up before playing sport or performing any other activity involving repetitive use of the elbow or forearm
• Cool down when you are finished
• Pay attention to your technique
• Set up your work environment and activities to minimise repetitive activities and pressure
• Take regular rest breaks, particularly at the first sign of discomfort in the elbow
• There are other factors that have been associated with the risk of developing tennis elbow.  These include:
  • Being female
    • Women typically have more join inflammation
  • Getting older
    • Connective tissues do not heal as well as we get older
  • Being overweight
  • Smoking
  • Handling loads repetitively
    • This can be demanding on your joints
  For further explanation about tennis elbow, please clink on the link below to view a video: What is Tennis Elbow?
  
  

Treatments:
If symptoms persist consult your doctor or natural therapist (e.g., myotherapist)

• Exercises prescribed by your health professional to gradually strengthen the tendons
• Soft tissue massage
• Ice massage
• Dry needling
• Taping or bracing your elbow
• Anti-inflammatory and pain-relieving medication can help you cope with the pain, but do not improve long-term outcomes

Golfer’s elbow is most common in adults above the age of 35, although it can affect anyone at any age.

Symptoms

• Symptoms usually develop gradually
  • It may take several days for an ache to develop after the tear occurs
  • Pain and tenderness on the inner side of the elbow
    • Although this pain is usually localised, it can also extend along the inner side of the forearm
    • Pain may worsen with some activities (e.g., turning a doorknob, shaking hands)
    • Elbow stiffness or weakness
    • Numbness or tingling that can radiate into one or more fingers

Treatment

• Application of ice
• Analgesics (pain relievers)
• Resting the injured elbow for at least a few weeks
• Wearing a splint or strap to prevent pulling of the injured tendon
• Natural Therapies such as Myotherapy
  • Myotherapists will demonstrate exercises to stretch and strengthen the muscles of the forearm
  • For more severe cases, surgery may be considered

Prevention

• Strengthen your forearm muscles
  • This can be achieved by performing simple exercises daily such as using light weights or squeezing a tennis ball
  • Warm up and stretch your muscles before you take part in physical activity
  • Monitor your technique during activities
  • It is important to know when to take a break and rest, especially at the first sign of any elbow pain.
  Check out this youtube video about Golfers Elbow
  
  

Do you suffer from knee pain? Did you know knee pain does not only affect sporting people but the aging population as well.

There can be multiple causes of knee pain. Some of these include:-

• Type of exercise you do (jogging etc)
• Over weight/obesity
• Hereditary reasons
• Referred pain from the back or hip
• Type of work
• Injuries
• Arthritis and
• More

Due to the shock absorbing nature of the knee, everyday wear and tear can take its toll on the joint. Not to mention the functionality of the knee makes it nearly impossible to immobilise and keep still.

Your knee is designed to absorb the pressure from gravity and your body to move the leg. Under this enormous pressure, the structures of the knee can be compromised. As you would know, it does not take much to dislocate or injure a knee enough and cause copious amounts of pain.

If this is sounds familiar to you or you know someone that does Myotherapy may be your solution.