When treating someone for neck pain, a common question I get asked is: “Should I change my pillow?” or “I slept badly, my pillow is not good”. In fact, there is a common belief that a pillow or a bad night’s sleep is the cause of constant neck pain. While pillow comfort matters, clinical experience in myotherapy in Melbourne shows that pillows are rarely the root cause of ongoing neck pain. At a clinical level, neck pain is usually driven by: movement dysfunction poor spinal cervical stability previous injury history and reduced muscular control Therefore, a good pillow can support symptoms, but it does not fix the underlying issues that drive your pain. Fitzroy North Myotherapy Insight: What Actually Causes Neck Pain? At Melbourne Massage and Treatment, a myotherapy clinic in Fitzroy North, I consistently see neck pain linked to five key factors. 1. Spine Mobility and Stability Dysfunction The neck’s vertebrae are part of a full kinetic chain involving the thoracic spine, shoulders, and rib cage. Under this aspect, indeed, we should look into the lack of thoracic mobility which may cause the stable portion of your cervical (C3-C7) to seek that mobility capacity. But as we well know, a stable joint can’t act as a mobile, and vice versa. In more detail, poor spinal mechanics lead to: muscle overload in the neck joint irritation tension during rest and sleep And about the pillow, it is an object that cannot restore spinal movement or control. Isn’t it? 2. Whiplash History and Incomplete Rehabilitation Other patients with chronic neck pain may have a history of whiplash that was never fully rehabilitated. Indeed, a whiplash accident, as a result of a car crash or even during a contact sport incident, can lead to chronic neck pain, especially if not rehabilitated correctly. This happens because during a whiplash, the cervical joints get put under extreme force and can lead to a torn ligament or laxation. However, without structured rehab, long-term changes in: deep neck flexor control proprioception postural endurance can persist for years, or even show up after years of post-injury. So again, no pillow can change these symptoms or help you recover from such an injury. 3. TMJ Dysfunction and Jaw Tension Temporomandibular joint (TMJ) dysfunction is another underlying cause of neck pain. By following the kinetic joint chain we discussed earlier, we see that the TMJ is the next joint in the chain, after the cervical one. Therefore, Jaw clenching and TMJ irritation can: increase suboccipital muscle tension contribute to forward head posture amplify cervical joint stress That’s where you may wake up with more neck pain than during the daytime. The clantching can be heavily responsible for that. This is why neck pain is often worse under stress or during sleep. 4. Hypermobility and Joint Instability Following the concept of a torn ligament, as per a whiplash incidence, joint hypermobility is clearly another underlying issue for neck pain. This happens because there is a lack of stability and control in those cervical ligaments. This leads to: reliance on passive ligament support early muscle fatigue poor tolerance of sustained sleeping positions A “supportive pillow” alone may not solve instability and can sometimes reinforce dependency on external support rather than active control. 5. Neck Strength and Motor Control (8–12 Week Rehab Window) In my experience, this is the big issue. Most people don’t even think about the strength of their neck or upper shoulder muscles, and this is where things can go really wrong. Indeed, one of the most effective long-term treatments for neck pain is a structured strengthening program that targets: deep cervical flexors scapular stabilisers postural endurance muscles As per many exercise programs that intend to strengthen the body structure, we look at 8–12 weeks of progressive exercise-based rehabilitation. This is why many patients searching for neck pain treatment in Melbourne benefit more from rehab than passive support strategies. What the Research Says About Pillows and Neck Pain To support with evidence, why a pillow is not going to change in the long term, your neck pain, we can look at a systematic review from Pang J. et al. (2021), which found: Some pillow designs may reduce symptoms But long-term structural or functional improvements are limited and inconsistent Therefore, pillows may improve comfort, but they do not fix the underlying cause of neck pain. And yes, the pillow consistency can make a difference, but, again, it does not fix the neck pain, nor would it cause neck pain. Melbourne Myotherapy Approach: What Actually Works At Mebourne Massage and Treatment – Myotherapy Clinic in Fitzroy North, I focus on evidence-based management of neck pain. Indeed, my approach to a client who presents with neck pain is structured as follows: Detailed analysis of clinical history – including previous history of injury and past/current sport activities Clinical assessment – active and passive range of motion, and neurological test where/when needed Outline your short-term and long-term treatment – what you want to achieve in today’s session and in the upcoming weeks/months, and what you are ready to do about it (exercise-wise) Treatment plan outline – what I believe could be a tailored treatment plan given the results of the above findings, including your short/long-term goals In all of these, Remedial Massage plays a crucial initial role to relax the nervous system, reduce initial pain and discomfort, promote healing and movement, but even techniques like mobilisation are ideal for treating neck pain and improving the initial outcome. But again, hands-on treatment is only the first step of the journey, and along with other myotherapy sessions that follow the initial consultation, exercises have to be the main focus. Exercises for the neck, for the shoulders and for your back. In summary, here is a dot point list of what a treatment plan aims for: cervical + thoracic mobility restoration deep neck flexor strengthening scapular control TMJ and jaw tension management (if needed) graded load tolerance programs These interventions address the true drivers of pain rather […]
Category Archives: Blog
Blog
Pillow For Neck Pain: What You Need To Know
When treating someone for neck pain, a common question I get asked is: “Should I [...]
Continue readingJun
Blog
Femoroacetabular Impingement (FAI): What You Need to Know Before It Becomes a Bigger Problem
Hip pain can be frustrating, and not all hip pains are the same. I personally [...]
Continue readingJun
Blog
Femoral Anteversion: Why Your Hip Anatomy Changes the Way You Squat
“Oh, I can’t squat that deep, ” is what I sometimes get told by my [...]
Continue readingJun
Blog
Simple thing you can do for your Lymphatic System Well-Being. Go For A Walk!
As a therapist who offers Manual Lymphatic Drainage in Melbourne, I am blown away by [...]
Continue readingMay
Blog
Cosmetic Procedure Recovery Melbourne: Liposuction Types and the Benefits of MLD in Fitzroy North
Cosmetic procedures like liposuction are getting more and more popular, with people looking to reshape [...]
Continue readingMay
Jun
Hip pain can be frustrating, and not all hip pains are the same. I personally experienced Femoroacetabular Impingement (FAI) pain myself, and it is not fun. Indeed, this type of pain can stop you from training, affect your sleep, make sitting uncomfortable, and eventually impact your quality of life. Over the years, I’ve seen many active people spend months treating the symptoms without understanding the actual cause. If you’re experiencing groin pain, hip stiffness, pinching during squats, or discomfort after prolonged sitting, FAI may be worth investigating. What Is Femoroacetabular Impingement? In simple terms, Femoroacetabular Impingement (FAI) occurs when there is abnormal contact between the femoral head (the ball) and the acetabulum (the socket) of the hip joint. As with any tissue that gets overstimulated, this can result in irritation and inflammation, leading to damage to the labrum, cartilage, and surrounding tissues over time. In some cases, if left unmanaged, it may contribute to the development of early hip osteoarthritis. The symptoms that most people come up with when experiencing FAI are: Deep groin pain Hip stiffness Clicking Catching Locking sensations Pain when sitting for extended periods. Those symptoms are typically aggravated by activities involving Deep hip flexion Squatting Running Kicking Cycling Getting in and out of a car. The Different Types of FAI As we have already seen in the antirotated and retroverted hip presentations, we are all different, and even a Femoroacetabular Impingement can present differently. Let’s have a look at the different types of Femoroacetabular Impingement. Cam Impingement Cam impingement occurs when the femoral head is not perfectly round. During hip movement, particularly flexion and internal rotation, the abnormal shape creates increased pressure against the edge of the socket. This is the most common form seen in young athletic populations. Pincer Impingement Pincer impingement occurs when the acetabulum provides excessive coverage over the femoral head. The socket effectively “overhangs,” increasing the likelihood of compression during movement. Mixed Impingement Mixed FAI is the most common presentation clinically. In this situation, both cam and pincer characteristics are present simultaneously, resulting in a combination of abnormal contact from both the femur and the acetabulum. Who Is More Likely to Develop FAI? The common ground for an FAI presentation includes young and middle-aged active individuals. A higher prevalence is seen among athletes participating in sports that involve: Repetitive hip loading during adolescence Football Hockey Soccer Martial arts Dance Running. This evidence shows that sports activities play a crucial role in FAI presentation, but it is also important to consider that genetic involvement could be involved. On the other hand, as per any physical structural presentation, not all the people who present with a FAI may experience pain. Many people have structural changes visible on imaging but remain completely symptom-free. Is a Scan Worth It? This is one of the most common questions I get asked when someone presents with some sort of ongoing pain or even an acute discomfort. My answer is usually: it depends on your symptoms and how long they have been lingering around for. Why I don’t recommend a scan as a first thing to go for (unless I am suspicious of something that I can’t treat directly) is because a scan may find an abnormality in the body, but that doesn’t mean that what we see is actually the source of the pain. In fact, many people may have a FAI presentation and have no symptoms at all. Therefore, a scan alone should never determine treatment decisions. Sp, a diagnosis of FAI should combine: Clinical history Physical examination Symptom presentation Imaging findings So yes, a scan should support the diagnosis, not create it, or it would be really chaotic to define why someone is experiencing pain, and create a treatment plan for it. If You Need Imaging, Which Scan Is Best? Step 1: X-Ray For most people, a standard pelvic and hip X-ray is the first and most appropriate imaging investigation. X-rays are excellent for identifying the bony shapes associated with cam and pincer impingement and are considered the primary imaging modality in the assessment of FAI. The downside of X-rays is that they involve radiation, so if possible, avoid them. Step 2: MRI If symptoms are there for a prolonged period of time, and exercise therapy is failing to restore functionality, an MRI becomes extremely valuable. MRI can assess: Labral tears Cartilage damage Joint degeneration Other soft tissue causes of hip pain Many hip specialists consider MRI the cornerstone investigation when assessing intra-articular damage associated with FAI, given the high definition of the image and results. Step 3: CT Scan CT scanning is generally reserved for surgical planning or when a very detailed understanding of the hip’s bony anatomy is required. CT provides excellent visualisation of bone structure, but it is not usually necessary as an initial investigation. So, When Should You Get a Scan? In my clinical opinion, based on current evidence, imaging becomes worthwhile when: Hip or groin pain has persisted for more than 6–12 weeks Symptoms continue despite appropriate rehabilitation The range of motion is progressively decreasing Mechanical symptoms such as catching, locking or giving way are present, and are painful Surgery is being considered The diagnosis remains unclear after clinical assessment If your symptoms are mild and improving with treatment and exercise, I would not bother to get an image taken. Exercises are a great way to maintain hip pain-free and keep your body going. Exercise Protocol for FAI This is where we need to put some focus: Exercises! So, first things first, when someone presents with a FAI, we want to take away or modify the habit that we can, in order to reduce discomfort and hip pain. An example could be removing squat from an exercise program or reducing the time spent in a seated position. Next, we would start looking into your mobility capacity at the ankle level, especially if you are someone who runs as part of a sports activity. And all of this is part of […]
Jun
“Oh, I can’t squat that deep, ” is what I sometimes get told by my clients when I train them for exercises. What do I think about it? I think they are right, maybe they can’t, and that’s ok. And why can’t they? Well, we are all different, and not one squat is equal to the other one. And possibly the answer is behind the fact that they may have a femoral anteversion. Indeed, femoral anteversion can affect how your hips rotate, how your feet naturally position themselves during a squat, and even how comfortable certain exercises feel. We Are Not Built the Same. And That’s Fine! Most recently, I was working with a client who presented with Lipoedema and, consequently, hypermobility, and when we got to work on her squat we notice that deep squat for her was not a thing (even thought she is hypermobile). Her PT, on the other hand, was asking her to just keep trying, gave her an app-video to train with, and told her that the squat had one way to be. Obviously this is not the case. We all squat differently, and there is nothign wrong with it. Than, after a short investigation, we realise that she can go deeper in the squat, if she use few tricks and tips. This is because her hips are antroverted. Moving forward from this single case scenario, we also have to remember that our movement is influenced by: Muscle strength Mobility Motor control Previous injuries – (actually, she also had severely injured her L ankle when she was a teen, and her dorsiflexion is compromised on that side) Joint structure Bone morphology The last point is often overlooked. In fact, the shape and orientation of the femur can significantly influence how the hip moves. This is where femoral anteversion and its counterpart, femoral retroversion, become important. Therefore, understanding these anatomical differences can help explain why you squat comfortably with feet narrow, standing and facing forward, while another naturally prefers a wider stance with their toes turned outward. What Is Femoral Anteversion? Femoral anteversion refers to the forward orientation of the femoral neck relative to the shaft of the femur. More simply, this means that the head and neck of the thigh bone are rotated more anteriorly than the norm. In fact, everyone is born with some degree of femoral anteversion. What can happen is that during growth and development, the amount gradually decreases, but the final angle varies considerably between individuals. Research by Scorletti M et al. (2020) has shown that femoral versions are present on a spectrum, where there is significant variation even among healthy adults. That’s where the word “normal” has no application. There is no “normal hip”. What indeed is normal is the variability of human anatomy. Regarding the characteristics of people with greater femoral anteversion, typically, we find: Increased hip internal rotation Reduced hip external rotation A tendency toward a more forward-facing foot position Greater comfort in certain squat positions Different movement strategies compared to those with retroverted hips And therefore, let’s underline the fact that femoral anteversion is not a pathology, but it is simply an anatomical variation. What Is Femoral Retroversion? Now that we have looked at femoral anteversion, it is time to look at the opposite presentation. In this case, the Femoral retroversion occurs when the femoral neck is oriented more posteriorly relative to the femoral shaft. These individuals often display: Increased hip external rotation Reduced hip internal rotation A natural toe-out posture Preference for wider squat stances Reduced comfort with feet pointing straight ahead None of those presentations is better than the other one, or more “normal”. They are simply different anatomical variations of the hip biomechanics. The results of one or the other one are that based on the presentation you show up with, there are going to be certain movements that for you are easier or less easy. The real issue stands when people attempt to force a movement pattern that doesn’t match their anatomy, especially if they told: “this is how you squat/move”. How Femoral Anteversion Influences Your Squat Now that we have a better idea of what is what, in terms of hip anatomy variation, we can look at how femoral anteversion affects your squatting. As the hips flex during a squat, the femoral neck moves within the acetabulum (hip socket). The available space for movement depends partly on the shape and orientation of the bones involved. Remember, the femoral hip joint is a socket/ball joint, so a sphere shape (femoral head) rolling inside a concave socket. So, if you are one of the individuals who present with greater femoral anteversion, you will find it more comfortable doing movements where: Feet are relatively straight Your stance is narrow to moderate Knees track naturally over the feet Don’t need an excessive toe-out stand Indeed, by contrast, individuals with femoral retroversion often prefer: A wider stance Greater foot turnout More externally rotated hip positions And again, this is why two healthy people can perform completely different-looking squats and both be moving optimally for their anatomy. Trying to force everybody into the same squat position ignores the reality of individual biomechanics and would put one or another individual in a place of lack of confidence or body negativity. Why Foot Position Matters So, now that we see both anteversion and retroversion hip presentation, it’s time to understand why the feet position can make a difference when doing a squat, and where it is needed for a deeper squat and where it is optional. Indeed, as mentioned above, for someone with a retroverted hip, having feet straight and worst, even if too close to each other, and delivering a squat, is not a thing. This is dictated by the fact that the foot direction, such as straight or laterally directed, is given by the rotation that we apply at the hip joint. A person with significant femoral anteversion may naturally feel strongest with minimal toe-out, whereas someone with retroversion […]
May
As a therapist who offers Manual Lymphatic Drainage in Melbourne, I am blown away by how many people come and seek MLD for general wellbeing, and ask me questions like: “What about tapping my body?” “Should I do guasha?” “I have been told my Lymphatic System is sluggish” Indeed, if you’ve spent any time on social media lately, you’ve probably seen endless content about the lymphatic system, and of course, the more time you spend watching them, the more you will be offered. Dry brushing. Guasha. Detox teas. Essential oils. I call those “Social Media, Lymphatic hacks.” They belong only to social media, not to reality and/or science. As someone who practises Manual Lymphatic Drainage in Melbourne (MLD), I think it’s important to explain what the lymphatic system actually does, what MLD is really useful for, and why people often overcomplicate something that the body already does naturally. And honestly, for many healthy people, one of the best things you can do for your lymphatic system is simply go for a walk. What Is the Lymphatic System? To start with, the lymphatic system is part of your body’s immune and fluid regulation system. Its job is to: Help manage fluid balance Support immune function Transport waste products Assist with inflammation and healing It consists of: Lymph vessels Lymph nodes Lymphatic organs Lymph fluid Unlike the blood circulation, the lymphatic system does not have a pump like the heart, and another difference is that the lymphatic system is capable of absorbing substances that are, molecularly speaking, bigger than what the blood stream can do, simply because the capillaries of the lymphatic system have a bigger aperture than those of the blood stream. Then, regarding how the lymphatic system pumps fluid around the body, it is based on the fact that the internal vessel contraction occurs. The more the vessel contracts, the more liquid moves. And those vessels are sensitive to their surroundings, in fact: Muscle contractions Breathing Changes in pressure Everyday movement Those are all factors that stimulate the lymphatic system to work faster. That’s why movement is so important. And consider that in the human Lymphatic System, contraction rates are typically around 1 to 2 times per minute, at rest, where when doing intense visceral activity, it can jump up to 15 contractions per minute. Why Walking Helps Your Lymphatic System Now, we can than easily understand that every time we walk, our muscles gently contract and relax, and specifically, the calf muscles are the ones that work the most, and are the ones responsible for assisting both the lymphatic and blood systems to push liquid upwards, against gravity. So, walking acts like a natural pump for lymphatic flow, and it can help with: Encourage fluid movement Support circulation Reduce stiffness Improve breathing mechanics Support general recovery and wellbeing Reduce stress Your body evolved to move lymph through normal human movement. Not through expensive “detox” products. Not through aggressive scraping tools. Not through viral wellness trends. Simple movement works remarkably well. What About Dry Brushing and Guasha? Ok, I will be honest on this one: this is where social media often exaggerates things. There is currently no strong scientific evidence showing that dry brushing or guasha creates a special lymphatic drainage effect in healthy individuals. And I want this message to be clear: we are talking about healthy individuals, who are the vast majority of us. That doesn’t mean people cannot enjoy those practices, because they still have a meaning and a use. Indeed, any skin gentle stimulation would still have a major impact on the nervous system, specifically the parasympathetic (rest and digest one), which means it can still have a relaxation effect. Therefore, dry brushing may: Exfoliate the skin Increase temporary circulation at the surface Feel relaxing Guasha may: Feel relieved of muscle tension – and again, this is a nervous system response Temporarily increase local blood flow But neither appears to “detox” the body or dramatically improve lymphatic drainage in the way social media often claims, and most importantly, none of the effects mentioned above last for a long time, nothing like or in comparison to a good walk or exercise time. So let’s be clear about what does what, and let’s remember that the human body already has highly sophisticated systems for managing waste and fluid balance: The lymphatic system The liver The kidneys The lungs The digestive system And again, most healthy people do not have a “blocked” lymphatic system. What science says about those tools? Interestingly, even some of the more positive research around guasha comes with important limitations that are often ignored on social media. Indeed, a study published by Sun‐hee A. et al (2025) that looked at facial roller massage and guasha found some short-term improvements in facial contour measurements, muscle tone, and skin elasticity. However, the researchers themselves acknowledged several limitations, including: The small sample size – only 34 participants The short 8-week duration – already longer than other studies They only looked at temporary aesthetic outcomes rather than meaningful health changes to the lymphatic system itself In fact, the study did not demonstrate that guasha “detoxifies” the body or improves lymphatic drainage in healthy individuals. In other words, while these techniques may temporarily affect appearance, circulation, tissue tension, or relaxation, that is very different from the dramatic claims often made online about “flushing toxins” or “resetting” the lymphatic system. Where Manual Lymphatic Drainage (MLD) Can Be Helpful Ok, if you got this far in the blog, it means you are actually serious about your wellbeing. Great! As a Clinical Myotherapist and Vodder MLD therapist, I am with you. Now, it is important to separate evidence-based treatment from wellness marketing. Manual Lymphatic Drainage (MLD) is a gentle, specialised treatment approach designed to support lymphatic flow and fluid movement. MLD can be beneficial for people experiencing: Lymphoedema Lipoedema Chronic venous insufficiency Post-surgical swelling Scar recovery Chronic inflammation Swelling after injury Sunburn recovery MLD may also support general well-being because it is deeply […]
Blog
Cosmetic Procedure Recovery Melbourne: Liposuction Types and the Benefits of MLD in Fitzroy North
May
Cosmetic procedures like liposuction are getting more and more popular, with people looking to reshape and contour specific areas of their body. From abdominal sculpting to arm contouring and chin reduction, modern liposuction techniques offer a wide range of options depending on your body goals, recovery expectations, and overall health. At Melbourne Massage and Treatment Myotherapy Clinic in Fitzroy North, I specialise in Manual Lymphatic Drainage (MLD), in Vodder style, to support clients before and after cosmetic surgery procedures. In fact, MLD is commonly recommended as part of post-operative recovery because it may assist with swelling reduction, circulation, tissue healing, and comfort during recovery. But as already mentioned in another blog, if you are aiming to get a cosmetic surgery done, you should start your MLD treatment the week before surgery, to obtain the best results. What Is Liposuction? Liposuction is a surgical cosmetic procedure designed to remove stubborn fat deposits from targeted areas of the body. On one hand, liposuction is not considered a weight-loss solution, because you would regain weight if you don’t learn how to balance the energy intake to the energy burnout, but it can help contour areas that may not respond to exercise and diet alone, as it can happen in a Lipoedema presentation. Now, different liposuction techniques are used depending on the treatment area, amount of fat removal required, skin elasticity, and patient goals. Common treatment areas include: Abdomen and waist Thighs Hips and flanks Arms Back Chin and neck Chest Buttocks Knees and calves What happens when you go for a cosmetic procedure is that your lymphatic system is heavily affected, and it will have to deal with excessive inflammation to support the recovery as part of your surgical journey. Types of Liposuction Cosmetic Procedures Traditional Liposuction (Tumescent Liposuction) Tumescent liposuction is one of the most commonly performed forms of liposuction. During this cosmetic procedure, a sterile fluid containing saline, anaesthetic, and medication is injected into the treatment area before fat removal. Best For: First-time liposuction patients Moderate fat removal General body contouring Common Treatment Areas: Abdomen Love handles Thighs Arms Back Recovery Considerations: After traditional liposuction, swelling, bruising, and fluid retention are common symptoms. That’s where MLD may help support the body’s natural lymphatic function and encourage smoother recovery. At Melbourne Massage and Treatment in Fitzroy North, I work closely with post-operative clients to help manage swelling and discomfort during recovery. VASER Liposuction VASER liposuction is a modern type of cosmetic procedure that uses ultrasound technology to break down fat cells before removal. Those techniques are often chosen for more precise body sculpting and definition. Best For: Athletic body contouring High-definition sculpting Patients who want more precise shaping Common Treatment Areas: Abdomen Chest Arms Waistline Back Recovery Considerations: Although VASER liposuction can be less invasive in some cases, swelling and inflammation are still expected during healing. Post-surgical Manual Lymphatic Drainage may assist with fluid movement and help clients feel more comfortable throughout recovery. Laser Liposuction (SmartLipo) Laser-assisted liposuction, as the name says, uses laser energy to liquefy fat before removal. This type of intervention is commonly recommended for smaller areas and may also assist with skin tightening. Best For: Smaller treatment areas Mild skin laxity Patients wanting subtle contouring Common Treatment Areas: Chin and neck Arms Inner thighs Lower abdomen Recovery Considerations: Even minimally invasive cosmetic procedures can create swelling and tissue sensitivity. This happens because the body still goes through a traumatic event when body tissue is removed. Water-Assisted Liposuction (Body-Jet Liposuction) Water-assisted liposuction uses a gentle stream of fluid to loosen fat before extraction. This technique is often considered less traumatic to the surrounding tissue. Best For: Patients want gentler fat removal Smaller to moderate fat reduction Faster recovery expectations Common Treatment Areas: Abdomen Hips Thighs Arms Recovery Considerations: While recovery may be smoother for some patients, swelling and fluid build-up can still occur. Power-Assisted Liposuction (PAL) Power-assisted liposuction uses a vibrating cannula to help break apart fat more efficiently during removal. Best For: Larger fat removal procedures Fibrous areas of the body Revision liposuction procedures Common Treatment Areas: Back Male chest Abdomen Flanks Recovery Considerations: Because PAL can involve larger treatment areas, swelling management is extremely recommended pre- and post-cosmetic procedures. So yes, again, MLD and not a generic lymphatic massage, is the way to go for your best recovery outcome. Which Liposuction Cosmetic Procedure Is Right for You? Choosing the right liposuction technique depends on several factors, including: Your body goals Skin elasticity Overall health Desired recovery time Areas being treated Surgeon recommendation A qualified cosmetic surgeon will assess your suitability and explain which technique best aligns with your expectations. If you decide to go overseas for your cosmetic procedures, I would strongly recommend triple-checking the qualifications of the surgeon who is going to deliver the surgery, and also triple-checking the web for feedback and reviews about the clinic. But don’t forget that regardless of the cosmetic procedures chosen, post-operative care plays a major role in healing and final results. Why Manual Lymphatic Drainage Is Important for Your Cosmetic Procedures Best Outcome Manual Lymphatic Drainage (MLD) is a gentle, pain-free hands-on treatment technique designed to stimulate the lymphatic system and encourage natural fluid movement throughout the body. After liposuction surgery, the body commonly experiences: Swelling Bruising Fluid retention Inflammation Tightness and discomfort Fibrosis All those symptoms are the result of a traumatic body experience, which would leave your lymphatic system with lots of dead cells and excess fluid to deal with. Because the lymphatic system helps remove excess fluid and waste from tissues, supporting this system during recovery may help improve comfort and healing. Potential Benefits of MLD for Post-Cosmetic Procedure Many clients seek Manual Lymphatic Drainage after cosmetic surgery to help with: Reducing swelling and puffiness Supporting circulation Encouraging lymphatic flow Assisting tissue healing Improving comfort and mobility Helping soften areas of firmness during recovery Supporting smoother recovery outcomes Recovery experiences vary between individuals, indeed MLD is what I got to offer for your recovery, […]
May
MLD for cosmetic surgery is often seen as a treatment post-surgery. And while it is extremely important that you get your MLD done as soon as after surgery, it is actually even more important that you get it done before your surgery. Therefore, in this blog, we are going to talk about why MLD for cosmetic surgery is important pre- and post-intervention, and what the differences in outcome are. Cosmetic Surgery Is Controlled Trauma Any type of body surgery, cosmetic or orthopedic, even when it is elective and expertly performed, is still experienced as a trauma. Specifically, to cosmetic surgery, procedures such as: Liposuction Tummy tuck Breast augmentation or reduction Facelift Rhynoplasty BBL Arm or thigh lift Revision surgeries All of those create inflammation, fluid accumulation, tissue disruption, and stress on the lymphatic system and nervous system. In fact, after surgery, the lymphatic system suddenly has to manage: Increased inflammatory fluid Cellular waste Damaged proteins Bruising by-products Swelling Reduced movement and circulation So now imagine how your lymphatic system can deal with it, as it was not prepared for all this increased work. That’s when recovery can become slower and more uncomfortable. Therefore, pre-operative MLD becomes extremely valuable if you want the best results. MLD is Not a Generic Lymphatic Massage When I talk about MLD, I am specifically referring to Manual Lymphatic Drainage in Vodder style, not a generic lymphatic massage. I already dedicated a full blog post to this topic, and you can find the link here. And in summary, this is due to the fact that MLD is the only science-backed therapy that proves to stimulate the lymphatic system and has some positive effect on your wellbeing. Also, a Vodder MLD course is not a weekend training, but is an extensive ongoing training, which comes with continuous learning and revision courses. I have personally completed more than 90 hours of training with the Vodder Academy since I started my MLD adventure in November 2021, including my Lymphoedema and advanced body training (specifically for cosmetic surgery and pre- and postpartum scenarios). What Vodder-Style MLD Actually Does Vodder-style MLD is not a massage for muscles, and again, it is not a generic Lymphatic Massage. MLD in Vodder Style is a highly specialised and extremely gentle manual therapy designed to stimulate lymphatic vessels, improve lymph transport, and support the body’s fluid regulation mechanisms. In comparison to many other lymphatic treatment, MLD is not an aggressive massage technique, and it works directly with the physiology of the lymphatic system. The treatment uses precise rhythm, pressure, direction, and sequencing to: Stimulate lymphangiomotoricity Improve lymphatic drainage pathways Reduce stagnation Enhance tissue fluid movement Calm the nervous system Prepare tissues for inflammatory stress This matters enormously before surgery. Furthermore, MLD is a pain-free technique, and that’s why it is also effective in post-surgery settings. In fact, when you come out of a cosmetic surgery, the level of inflammation, swelling and bruising is extreme, and being gentle while working on the body is essential, not to keep stimulating pain and therefore inflammation response. Why MLD Before Surgery Makes Sense Let’s break down why MLD before cosmetic surgery is the way to go for the best surgery outcome. 1. It Prepares the Lymphatic System Before It Gets Overwhelmed Now, think of the lymphatic system like drainage infrastructure before a storm. If drainage channels are already congested, even a moderate storm creates flooding. But if the system has been boosted, and it is moving efficiently beforehand, the body manages the excess of liquid and debris much more effectively. So simply, pre-operative MLD helps optimise lymphatic flow before surgical trauma occurs. In this case, patients often notice: Less post-operative swelling Faster reduction in fluid accumulation Less heaviness and tightness Easier early recovery 2. Healthier Tissue Responds Better to Surgery Body tissue healing is possible thanks to the exchange of fluid and tissue oxygenation. So, tissues with better fluid exchange and circulation generally heal more efficiently. Therefore, when tissues are congested or inflamed prior to surgery, oxygenation and nutrient exchange may already be compromised. By improving lymphatic circulation before surgery, we help create a healthier tissue environment before the surgeon even begins the procedure. 3. It Can Help Reduce Fibrosis Risk One of the biggest complications after cosmetic surgery, especially liposuction, is fibrosis. Fibrosis develops when inflammation, fluid stagnation, and healing processes become disorganised within the tissue. While post-operative care is critical, pre-operative lymphatic preparation may help reduce the intensity of inflammatory congestion that contributes to fibrosis formation in the first place. This is particularly important for patients who: Have had previous surgeries Scar easily Tend to swell significantly Have inflammatory conditions Have sedentary lifestyles Experience fluid retention 4. The Nervous System Matters More Than People Think Now, so far we spoke about the role of the lymphatic system in the pre/post-cosmetic surgery time, but good recovery is not only mechanical. In fact, the autonomic nervous system plays a major role in inflammation, healing, immune function, and tissue repair. Vodder-style MLD has a profoundly calming effect on the nervous system. Many patients report improved sleep, reduced anxiety, and a greater sense of regulation before surgery. Entering surgery in a less stressed physiological state can positively influence recovery outcomes. Why I Recommend 3 Sessions Before Cosmetic Surgery Over my training and experience as a Manual Lymphatic Drainage therapist, I’ve found that three pre-operative sessions create the best preparation effect for most cosmetic surgery patients. Session 1 As per any first-time MLD treatment, the basic concept is to start “emptying the bucket, before it gets reloaded”. So we will focus on stimulating the connection between the Lymphatic System and the blood stream, where the drainage happens. This means a “long session on cervical and clavicle area”, followed by work done on the area that would be of interest to the surgery. Session 2 Again, keep focusing on maintaining the drainage activity, so always start at the cervical and clavicle area, but this time, with a short treatment, and keep maintaining […]
May
While training muscles is the most common thing you would see and do in a gym, it is less common to see someone and probably yourself, doing tendon training. Indeed, a lot of people go for heavy lifting, pushing volume, chasing strength which are all great deal of work for longevity and wellbeing. But there’s a piece of the puzzle that often gets ignored: tendons. Tendon Training vs Muscle Training Tendons and muscles are two different body soft structures that need load to stay strong. Tendon, as you may know, is the soft tissue that connects muscle fibres to the bone. Other differences between tendons and muscles are that tendons have little blood and innervation supply, but also a completely different type of fibre organisation and structure. When you start a strength program, your muscles adapt relatively quickly. Within weeks to months, you’ll notice increases in strength and size, based on the type of training you do. Tendons, on the other hand, are slower to respond, given the key difference we listed above. In support of this statement we have a systematic review by Bohm et al. (2015), on tendon mechanical properties, which shows that tendon training requires longer and more specific loading to build stiffness and resilience. So, what does that mean in real life? Well, simply means that lifting heavy on its own would not be enough to strengthen your tendons, and improve their spring and sprint loading capacity. That’s where, if you want to improve your run, jumps, or lift heavier, you also need to consider specific tendon training. That mismatch is one of the most common reasons why people injure themself after a while they do lifting as training. Why Tendon Training Matters for Injury Prevention Given the fact that tendons connect muscles to the bone, their role is to transfer force between those two structures. Therefore, every time you: Run Jump Change direction Lift explosively Your tendons are doing the heavy lifting behind the scenes. And all those movements, as you may notice, are explosive motions. Indeed, without proper tendon training, they become the weak link. This is especially relevant for injuries like: Achilles tendinopathy Patellar tendon pain (jumper’s knee) Hamstring tendon issues Tendon tears These aren’t just “overuse injuries”, but those are often underprepared tissue injuries. Strength Training Alone Isn’t Enough If you have red some of my blogs, or you have been to my clinic, you know that I’m a big believer in strength training. It builds muscle capacity and is essential for long-term health. There is no better medicine than exercise; it is a fact, not my opinion only. But, when we look at the specificity of traditional strength training, we can se that is usually: Slow Controlled Focused on muscle contraction Tendon training needs more than that. Tendons also need exposure to fast, elastic loads, the kind you experience in real, everyday movement. Plyometrics: The Missing Piece for Your Training This is where plyometrics come in. Plyometric exercises, like hopping, jumping, and bounding, are a key part of effective tendon training because they: Improve tendon stiffness Increase energy storage and release Prepare your body for dynamic movement When looking into research, we have a paper by Kubo et al. (2017), which demonstrates that plyometric training improves tendon mechanical properties, making them more resilient under load. Therefore, we have to change the way we think of tendons, visualise them as a spring, not as a static tissue. In fact, a well-trained tendon can: Absorbs force Stores energy Releases it efficiently On the other hand, an untrained tendon: Struggles under load Fatigues quickly Becomes prone to injury So, What Good Tendon Training Looks Like? By now, you may have a clue about what the answer to the above question can be, and if your training only includes slow strength work, you’re missing a crucial component. A well-rounded tendon training approach includes: Strength training – to build muscle capacity Isometric exercises – to start loading the tendon safely Plyometrics – to develop elastic strength and resilience It’s not about doing everything at once, but it’s about progressing properly. How I Use Tendon Training With My Clients My approach to training someone, either starting from an injury recovery with a myotherapy or remedial massage session, or via 1:1 fitness class, is to focus on building your body step by step. My approach to tendon training is simple: Mobility drill Start with controlled strength Introduce tendon-specific loading Progress into plyometrics when your body is ready This approach follows no guesswork. No rushing. Just smart progression. Final Thoughts on Tendon Training When you find yourself in a recurring pain or injury situation, it might not be your muscles that are the issue, especially if your sport activity is running, or anything based on sprint motion and quick change of direction. That’s where it is worth it to start thinking about what your tendon training has been like. When you train tendons properly, you get: Better performance More efficient movement Reduced injury risk Here at Melbourne Massage and Treatment in Fitzroy North, I can help you revise your training choices, through my 1:1 Fitness Classes. We’ll build a body that’s not just strong, but resilient where it matters most.
Apr
In this blog, we are going to look into why grip strength is one of those things that you should be on top of, and if you notice that you are in deficit of it, it’s time to act. Indeed, grip strength is an indicator of lifespan, and below, I am going to explain why. Grip Strength: The “Hidden” Vital Sign In a recent study by Chi et al. (2024), with a cohort of 9500 participants, it was found that weak grip strength was consistently associated with higher all-cause mortality across all ages and both sexes. What was even more striking about this study, that got published in Nature, was that: Individuals in the lowest grip strength group had more than double the risk of death compared to stronger individuals. This wasn’t a niche finding, but it held true regardless of body size, age, or gender. In simple terms: the weaker your grip, the higher your risk. And it is important to understand that it is not a weak grip that causes mortality, but it is just an indicator. The weaker your grip strength, the higher the chance of death from any cause. It’s Not About Your Hand Grip Strength, It’s About Your Whole Body Now, let’s make it even clearer, because here is where many people get lost. A weak grip isn’t just about your forearm muscles or joints, but it’s a proxy for total body strength and function. In fact, research shows that grip strength reflects: Muscle mass Nervous system function Cardiovascular health Overall physical resilience And this is possible because if you are training your body, either for endurance or hypertrophy, you will find yourself lifting heavy, and heavy enough that your grip capacity must improve and stay strong. As a consequence of lifting heavy and moving the body under load, you will also improve your muscle mass and bone mass, but reduce cardiovascular disease risk, loss of functionality and mobility. The Aging Connection: Strength = Survival I assume that we are familiar with the concept that as we age, we naturally lose muscle (a process called sarcopenia). But what is really important to know is at what rate we lose strength. In another recent clinical study (2025) it was found that grip strength predicts mortality even in specific populations, such as older adults recovering from hip fractures. In fact, a hip fracture is one of the worst incidents that can happen to an older person, because they can lose their autonomy and ability to move around. So, more in-depth, what does that tell us? Strength isn’t just about performance; it’s about survival. And this is how it unfolds: A weak grip would reduce your ability to: Catch yourself when you fall Carry groceries Maintain independence Recover from illness or injury And all of these factors influence lifespan. Why Grip Strength (this) Matters for You (Right Now) If you have already been to my clinic in Fitzroy North, you would know that I don’t like to coat my communication in sugar. About your health, I will be honest and upfront: You don’t suddenly become frail at 70.You build toward it, or away from it, starting now. Indeed, your grip strength is like a “check engine light” for your body. And when it’s low, it often means: You’re not training enough strength Your muscle quality is declining Your long-term health is at risk On the other hand, before we assume you have only a weak grip strength, we will definitely look into any form of tendinopathy at the elbow or any form of nerve entrapment from your cervical area to your fingertips. The Good News: You Can Change This So, weak grip strength isn’t a life sentence, but indeed a wake-up call. And it is a wake-up call, because it is never too late to join a 1to1 fitness class. To support this, we indeed have research that shows that muscle strength is highly trainable at any age. And when you improve it: You reduce mortality risk You improve mobility and independence You enhance overall well-being What We Do at Melbourne Massage and Treatment At Melbourne Massage and Treatment, Myotherapy clinic in Fitzroy North, we don’t just treat pain, but we build resilient bodies. Our fitness classes for longevity and wellbeing are designed specifically to: Improve full-body strength (including grip) Support joint health and mobility Reduce injury risk Help you stay strong for life, not just for now Because here’s my philosophy: Step by step, but move more, live well. In conclusion Don’t ignore the small signals. A pain response is, yes, a body signal that something is not right, and a pain that lasts longer than 72 hours needs to be addressed. On the other hand, grip strength might seem simple, but it’s one of the clearest windows into how your body is ageing. Train it. Respect it. Improve it. And if you don’t know where to start, book an Initial Consultation now. We’ll build that strength together.
Apr
Neck pain and or upper back pain often originates from a disbalance of mobility and stability joints along the spine, including poor scapula-thoracic joint stability and thoracic mobility. Indeed, a hypermobile scapula can lead to instability, muscular imbalances, and chronic tension in either the shoulder joints or the cervical. Therefore, assuming that neck pain is only a neck issue is a bit limiting. We need to look at the bigger picture and target the right reason why you are in pain. In this blog, we are going to look at how scapular stabilisation exercises can restore balance, enhance posture, and reduce neck pain. Understanding Scapular Stability and Hypermobility The scapula, or shoulder blade, plays a vital role in upper-body movement and stability. It acts as the foundation for arm motion, connecting the humerus to the thorax through the scapulothoracic joint. When control is compromised, which is common for those with general hypermobility or for those who have scapular hypermobility, the result can be excessive movement and discomfort. Consequences of having a hypermobile scapula are: Neck and shoulder pain Reduced athletic performance Increased injury risk Muscle fatigue and tension As is often recommended, we need to look at strengthening as a way to improve muscular control of the joint, and in this case, we would look at: rhomboids, trapezius (upper, middle and lower), and latissimus dorsi, which is essential for restoring balance and function. Mobility Comes First: The Foundation of Stability As already mentioned in so many other blogs, and as I educate my clients all the time, before introducing strengthening exercises, mobility must be addressed. A stiff thoracic spine forces the scapula to compensate for many shoulder movements, leading to muscles originating and or inserting in the scapula to be overused, leading to pain and discomfort. Essential Thoracic Mobility Exercises There are some really easy exercises that you can do to pick up on thoracic mobility. Here is a short list: Foam Roller Thoracic Extensions Open Book Rotations Thread-the-Needle Cat-Cow Mobility Drill Diaphragmatic Breathing Exercises Those exercises would help in restoring thoracic mobility, preparing the groundwork for effective scapulothoracic stability exercises. Key Muscles for Scapular Stabilisation Now we can look at the muscle that we would need to strengthen to create a better scapular stabilisation. Rhomboids Function: Scapular retraction and stabilisation. Importance: Provide postural support and control during pulling movements. Recommended Exercises: Resistance Band Rows Prone T Raises Seated Cable Rows All those exercises can be easily delivered at home, with some decent resistance bands, or with light weights. But don’t let the simplicity of these rhomboid exercises fool you, as prone T raises, to start with, are enough even with no weights, as the weight of your arm is already enough. Trapezius (Upper, Middle, and Lower) Function: Elevation, retraction, and upward rotation of the scapula. Each fibre group has a different role regarding the scapula movement.Importance: The lower trapezius is essential for shoulder stability and posture. Recommended Exercises: Prone Y Raises Wall Angels Face Pulls Shoulder Shrugs Again, those exercises don’t require a full gym set-up, but some strong resistance bands and light weights would do. Latissimus Dorsi Function: Shoulder extension, adduction, and thoracic stability.Importance: Connects the upper limbs to the trunk and supports efficient movement. Recommended Exercises: Straight-Arm Pulldowns Lat Pulldowns Assisted Pull-Ups Resistance Band Pulldowns Scapular Stabilisation Exercises for a Hypermobile Scapula Now that we have looked at which exercises are ideal for what muscle or muscle group, we can look at a combination of those based on generic fitness levels. Those exercise lists are obviously a generic recommendation, and unless we have already done some work and assessment, I would not suggest picking and choosing an exercise routine and trying your best to sort out your pain. Beginner Level Scapular Setting Exercises Wall Slides Isometric Holds Against a Wall Serratus Anterior Punches Intermediate Level Prone Y and T Raises Resistance Band Pull-Aparts Face Pulls Incline Dumbbell Rows Advanced Level Landmine Presses Farmer’s Carries Overhead Carries Pull-Ups with Controlled Scapular Movement Furthermore, these exercises for scapular stability enhance neuromuscular coordination and are particularly beneficial for individuals with hypermobility. How Scapular Stability Reduces Neck Pain While we can’t directly associate hypermobility of the scapula with neck pain, we also know that poor scapular control often leads to overactivation of the upper trapezius and cervical muscles, contributing to neck pain. By strengthening the stabilisers of the scapulothoracic joint, mechanical stress on the neck is reduced. Therefore, here is a list of the benefits of scapular stabilisation exercises: Improved posture Reduced neck and shoulder pain Enhanced thoracic control Increased muscular endurance Better movement efficiency Lower risk of injury How We Support Scapular Stabilisation at Melbourne Massage and Treatment At Melbourne Massage and Treatment, in Fitzroy North, the treatment of scapular stabilisation starts from a tailored assessment of your presentation, looking at: Overall hypermobility Your clinical history Past and present sports activities Site of pain Pain time frame That and more information are essential to understand what your experience is, and what we can do about it. Hands-on treatment, like remedial massage or myotherapy, would be the first step to relax the body and allow you to feel and move better. The next step from that would be guiding you throughout exercises that you can deliver at home or at the gym, at your own time, so that you can take control of your pain and your presentation. All of this can be easily delivered along a treatment plan. And to simplify the whole process, I also offer a FREE 15-minute Online Consultation, where we can start looking into your presentation and understand what has been done till now and what needs to be done at this stage.
Apr
If you have been at the clinic most recently, you may have heard me talk about LLLT (Low-Level Laser Therapy). LLLT is one of those tools that quietly adds a lot of value to any treatment modalities I get to offer, without making a big fuss, and without increasing the service fees. So yes, in this blog, we are going to look into why I use it, what the science says, and, most importantly, what it can do for you. First Things First: What Is Low-Level Laser Therapy? The simplest explanation I can share is that LLLT (also called photobiomodulation) uses specific wavelengths of light to stimulate your body at a cellular level. Indeed, LLLT is not a hot or burning type of laser, but it is a low-intensity, non-invasive light that interacts with your tissues to encourage healing and reduce pain. This is possible because LLLT stimulates the cell in producing more ATP energy (cell energy) which than can be used for the cell to replicate. Simply, it helps your body do what it’s already trying to do, just more efficiently. What Does the Science Say About Low-Level Laser Therapy? As a practitioner who offers his service based on scientific recommendations, I’m very particular about what I bring into the clinic. If it’s not backed by solid research, it doesn’t stay. Therefore, here’s what recent PubMed evidence tells us: Pain Reduction In a systematic review by Diaz et al. (2025), they looked at 44 randomised clinical trials and found that LLLT can reduce pain by 60–70% in certain musculoskeletal conditions (in this case, TMJ) while also improving function. When a systematic review shows such results, it is considered strong evidence. Supports Injury Recovery & Reduces Inflammation When looking at Lawrence J. Sorra K., (2024) review, that did focus on Low-Level Laser Therapy (LLLT) for Acute Tissue Injury or Sport Performance Recovery the highlighted facts about LLLT are: Modulate inflammation Improve tissue repair Support recovery after injury All with minimal risk or side effects. That said, in this review, it is also highlighted how, in acute injury, there is a lack of evidence for LLLT effectiveness. In conclusion, than, is shown how no side effects are present and how LLLT is a safe therapy to be add to other modalities, especially fitness classes. Works Best as an Add-On (Not a Replacement) About this last statement, that LLLT is not a substitute for other modalities, we have a meta-analysis by Awotidebe A. et al. (2019), which shows how LLLT can provide additional short-term pain relief when combined with exercise or therapy, even if it doesn’t always change long-term function on its own. And this is the key point most people miss. LLT is not magic; It’s a multiplier. Exercises are the medicine. Why I Use LLLT at Melbourne Massage and Treatment? I decided to invest in the usage of Low-Level Laser Therapy SymbyxBiome DuoCare 904, which operates in a wavelength range consistent with what research suggests is effective (typically around 800–900nm), as it can be an effective treatment modality to help my patient feel better, reduce their inflammation and pain, so that they can move better and be able to deliver exercises without bein in too much pain. And here is another important part: I don’t charge extra for it. Why? The answer is simpler than you may think. LLLT is not a “standalone service” in my philosophy; it’s a value-add. If it can: Reduce your pain faster Help your tissues recover better Improve your overall outcome Then, as with any other therapy, it belongs inside your session, not on top of your invoice. What LLLT Does Feel Like? When telling people what LLLT feels like, I respond with: “Drop your expectation”. In fact, you will feel: No heat No discomfort No downtime And yet, underneath the surface, your cells are being stimulated to: Produce more energy (ATP) Improve circulation Reduce inflammatory markers That’s where the real magic happens. It is a way to make your body do what it does normally, only faster. And there is no side effect. What Condition Can Benefit Best From LLLT? Conditions where LLLT is recommended for are: Persistent muscle pain Tendinopathies Jaw pain (TMJ) Post-injury recovery Fibrosis Scar tissue Any presentation would need treatment that lasts 10 to 20 minutes, and the frequency of treatment can be 2 to 5 times a week, with results of pain relief after 3 to 6 weeks. Those numbers vary depending on the type and location of the injury. What we know is that for the early stage, it is better to have more frequent treatment, and after week 1, the treatment can drop from 4 to 5 times a week to 3 times a week, till once a week for major injury if the treatment has to go on for 5 to 6 weeks. Why Frequency Matters As mentioned above, LLLT works by stimulating your cells, particularly the mitochondria, to produce more energy (ATP), which helps with: Tissue repair Reducing inflammation Pain modulation But that effect doesn’t last forever; cells need a more frequent stimulation to obtain the best results. Therefore, if sessions are too far apart, you lose momentum, but if they’re too close without reason, you’re not adding extra benefit. So that’s why, in the initial phase of an injury, we work more often to boost the recovery, and once the recovery is nearly optimal, and you are doing your exercises and structural strength, then the LLLT session can be placed further apart. What Is The Bottom Line Regarding Low-Level Laser Therapy? After so many years in the massage industry, and after all the research and studies of different modalities, there is one thing that I have learned. There’s no single “miracle treatment.” But, on the other hand, there are combinations that work extremely well together. Hands-on therapy + movement + the right adjunct tools, that’s where results happen. And LLLT is one of those tools. So drop your expectation of magic and no effort […]