Strengthening exercises are an important way to improve our overall health by improving muscular endurance and stability around the joints. Unlike isometric exercises, which are performed with static muscle contractions, strengthening exercises involve dynamic movements that are capable of creating contractions and lengthening of muscles. This type of training is relevant not only for sportsmen but also for everyone who wants to raise their physical condition. Why Strengthening Exercises? Recent studies have focused on the role that strengthening exercises play in the maintenance and enhancement of musculoskeletal health. Strength exercises play a key role in preventing injuries, rehabilitation, and the enhancement of daily functional activities. Why this is possible is because this type of training consists of applying resistance to your body that will challenge your muscles, bones, ligaments and tendons, helping build strength, endurance, and overall physical function. Strengthening exercises stimulate muscular hypertrophy, which is defined by an increase in muscle size and strength. This is very important for preventing and even delaying the onset of sarcopenia, a major factor in declining health with natural aging. Strengthening for Injury Prevention and Recovery Imagine having a shoulder injury and undertaking rehabilitation: It would start with light movement and isometric exercises. After the initial healing phase, strengthening integration is essential. Strengthening exercises rebuild the muscle’s strength, provide joint stability, and regain total function. For example, with a shoulder injury, performing resistance exercises such as rotations with a resistance band and or weights, along different planes and directions, can help regain the strength of the rotator cuff muscles. These exercises will enhance not only the muscles around the shoulder but also the overall stability of the joint and consequently reduce the chance of future injuries. Without going through the exercises phase, you may experience a decrease in pain over the weeks after the initial injury (it depends on the severity of the injury), but that doesn’t mean that you are out of danger or re-injury. Indeed, as soon as you place extra force in the joint or on the soft tissue of the shoulder, the risk of re-injury would skyrocket, as the shoulder complex it may not be ready or strong enough to permorm such actions. Body tissues and Exercise Strengthening. What’s the deal? Throughout our lifespan, our metabolism slows down. During this process, not only will we process energy intake differently, but how our body recovers and regenerates will also change. So, all the body’s soft and hard tissues will have difficulty recovering and staying strong. That’s where the strength exercises come through. Applying a resistance to those tissues, a positive stress resistance, would allow those tissues to regenerate and grow stronger. These are valid for both soft and hard body tissues. We define positive stress as something that does not put the body in danger but is a stress that the body can handle and take advantage of, like a few kg of a dumbbell or a resistance band. Then, the stronger we get, the more weight we can handle, and that’s how we progress in the exercises. How Do Strengthening Exercises Benefit Tendons? Probably the most essential rehabilitation of connective tissues besides bones would have to be the tendons, which connect muscles to bones. When you do resistance training, tendons encounter controlled stress that stimulates the building of collagen. Collagen is vital in repairing and strengthening tendons; thus, the substance is one of the priorities in any rehabilitation program for tendons. For instance, in the rehabilitation from Achilles tendinopathy, there are such eccentric calf raises- you gradually lower the heel below the level of the step, which are particularly effective. The exercise improves resilience and strength of the tendon through progressive loading and stimulating collagen synthesis. Examples of Effective Strengthening Exercises Squats: Excellent for overall strength of the lower body. First, try squats with your own weight, then add weights as you progress. Deadlifts: So good for exercising the posterior chain, such as hamstrings, glutes, and lower back. Go with lighter weights to perfect the form before adding any resistance. Push-Ups: A great exercise for your upper body since it targets the chest, shoulders, and triceps very well. Variants such as decline or incline push-ups can be done to increase/decrease the intensity level. Progressing the Strengthening Exercises Exercise progression is necessary if improvement is to be continually achieved; otherwise, this often leads to a level where no significant further improvements are made. Start with exercises that match your current fitness level and gradually increase the intensity by adding more weight, increasing repetitions, or incorporating more complex movements. For example, one can perfect squats with one’s own body weight and then subsequently move on to the next level by adding dumbbells or even a barbell. Or, for instance, when one masters regular push-ups, they can always try modifications, such as adding weights to the push-up or doing one-arm push-ups to make their muscles work harder. Incorporating Strengthening Exercises into Your Routine It is easy to incorporate a routine where another routine already exists. Indeed, strength exercises don’t have to be associated with hours and hours in the gym. You can have a dumbbell or a kettlebell or a resistance band, sitting in your kitchen, and while you wait for your morning coffee to come up, you can do a few squats. A few minutes of well-practised exercise here and there are better than nothing. Start with little, learn how to experience the pleasure of movement and the benefit of exercising and from there you can build a stronger and longer routine of self-care. And as you learn more and more, you can start looking into balancing a comprehensive program that blends strengthening exercises with cardiovascular activities and flexibility training to promote overall health and functionality. How often should we exercise? I often get asked this question when I give exercises to my patients. We now know that the frequency of strength exercises is strictly related to our goals. So to increase your strength, you look for 3 to 5 […]
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Strengthening Exercises: Building Resilience for Better Health
Strengthening exercises are an important way to improve our overall health by improving muscular endurance [...]
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Managing Menopause Symptoms: Lifestyle Changes, Nutrition, Exercise, and More
Menopause is a natural phase in every woman’s life, but it comes with a variety [...]
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Hormones and Menopause: What is happening?
Menopause is a crucial step in a woman’s life. Menopause marks the time when a [...]
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How Strength Exercises Can Help With Bone Density
Bone density is a key factor in bond fracture prevention. Bone is made of cells [...]
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How Lymphatic Drainage Massage Can Help with Menopause Symptoms?
Menopause is a natural transition in every woman’s life, which marks the end of a [...]
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Menopause is a natural phase in every woman’s life, but it comes with a variety of physical, emotional, and mental challenges. As hormone levels shift, particularly estrogen, progesterone, and testosterone, many women experience symptoms like hot flashes, mood swings, sleep disturbances, and weight gain. Fortunately, there are many ways to alleviate these symptoms through lifestyle changes, such as exercise, a balanced diet, improved sleep hygiene, and stress management techniques. In this blog, we will explore how adopting a healthier lifestyle can significantly improve your menopausal experience. Exercise and Physical Activity Exercise is again the best recommendation for health improvement that can be offered here. Of course, implementing exercises alone without following any other changes or advice (where needed) is not going to do the trick. But let’s start from here. Exercises can improve overall health and have specific benefits that help ease common issues like weight gain, mood swings, and hot flashes. But not only that. Indeed, exercises, and in particular strength training, are positive stress, which allows the body to regenerate and ensure the slowing down of bone and muscle mass, which is one of the main issues that a woman going through menopause is going to face. Here is a list of exercises routine, that you could focus on to. But keep in mind that if you really want to chose, I would strongly suggest Strength Training. Aerobic Exercise:Walking, swimming, cycling, or jogging would help in improving circulation, promote heart health, and relieve stress (for the last one, especially if done in open air environment). Regular aerobic exercise has also been shown to reduce the frequency and intensity of hot flashes. Plus, it aids in weight management, especially during menopause when metabolism slows. Strength Training:Engaging in strength training exercises, such as weightlifting or resistance band workouts, helps preserve muscle mass and improve bone density, which decreases as estrogen levels decline. This is essential for reducing the risk of osteoporosis and maintaining a strong bond and muscle mass. Yoga or Pilates:Both yoga and Pilates are great for improving flexibility, balance, and muscle strength while reducing stress and anxiety. These low-impact exercises help maintain your physical health and mental well-being, both of which can be affected by hormonal fluctuations during menopause. Tai Chi or Qigong:These ancient practices involve slow, deliberate movements and deep breathing. They are excellent for enhancing balance, reducing stress, and promoting relaxation—especially helpful for managing mood swings and anxiety. Eating an Anti-Inflammatory Diet A nutrient-rich diet can significantly improve menopause symptoms. By incorporating specific foods and avoiding certain triggers, you can reduce inflammation, balance hormones, and support your body’s needs during this transition. Phytoestrogens:Phytoestrogens are plant-based compounds that mimic estrogen in the body and can help alleviate symptoms like hot flashes and night sweats. Foods rich in phytoestrogens include soy products (tofu, tempeh, edamame), flaxseeds, lentils, chickpeas, and whole grains. Calcium and Vitamin D:As estrogen levels decline, the risk of bone loss and osteoporosis increases. To support bone health, incorporate calcium-rich foods such as leafy greens (kale, broccoli, sesame seeds), fortified plant-based milks, and dairy products. Vitamin D is crucial for calcium absorption, so get it from sun exposure or foods like fatty fish (salmon, mackerel) and fortified foods. Vitamin D is cumulative, so during the longer days of the year, ensure to spend some extra time in the sun. But of course, do so during the safest hours and not at UV light pick time. Regarding Vitamin D and Calcium supplements, there is a strong debate about whether they are good or what potential side effects they have, so you’d better talk to your GP about the specifications. Healthy Fats:Omega-3 fatty acids found in fatty fish, flaxseeds, chia seeds, and walnuts have anti-inflammatory properties that can help reduce joint pain and inflammation during menopause. These healthy fats also support heart health, which is increasingly important as estrogen levels drop. Whole Grains and Fiber:Fibre helps stabilise blood sugar levels and improves digestion, which can be helpful as metabolism slows. Incorporate fiber-rich foods like whole grains (brown rice, oats, rye), fruits, vegetables, and legumes to support digestive health and reduce bloating. In the case of beans and grain, ensure that they are soaked when needed to reduce the bloat side effect. Limit Sugary and Processed Foods:Foods high in sugar and processed carbs can cause blood sugar spikes and crashes, leading to irritability and fatigue. This is where having a variety of fresh food is a key component. So yes, no one wants you to overstress about what you eat or not, but, generally speaking, if you have never looked into a balanced anti-inflammatory diet, it is time to do so. Reducing Alcohol and Inflammatory Foods Both alcohol and inflammatory foods can exacerbate menopause symptoms, so limiting or avoiding them can provide significant relief. Limit Alcohol:While alcohol might seem like a way to unwind, it can actually trigger hot flashes, disrupt sleep, and contribute to mood swings. Moderation is key—try limiting your alcohol intake to no more than one drink per day, and if possible, reduce it further to see if it improves your symptoms. Alcohol is a substance that the body does not recognise, and it has quite a hard time breaking it down. Avoid Inflammatory Foods:Highly processed foods, refined sugars, and trans fats can increase inflammation in the body and worsen menopause symptoms like joint pain, fatigue, and mood swings. Instead, focus on anti-inflammatory foods such as berries, leafy greens, fatty fish, and nuts to support your body during this phase. Inflammatory foods are all those that contain Omega-6 fatty acids, which are long-chain fatty acids, that would get collected in your Lymphatic System at first, and attacked by the macrophages (white cells), inciting an inflammatory response. Caffeine:Excessive caffeine can disrupt sleep and worsen hot flashes. If you find that caffeine aggravates your symptoms, consider reducing your intake or cutting back on coffee and other caffeinated beverages, especially in the afternoon or evening. Here is a great podcast from ZOE podcast about Coffee (and yes, it […]
Mar
Menopause is a crucial step in a woman’s life. Menopause marks the time when a woman’s fertility comes to an end, but it is also a time when the woman’s body goes through many meaningful changes that are all driven by hormone fluctuation. Indeed, this is the main reason menopause can be so challenging and, second, different for each individual. In this blog, I will summarise why hormone disbalance can cause so many changes, and what those changes are. The Women’s Hormons: which is which, and what’s their role Before we dive into what is happening during menopause, we have to take a look at the different types of hormones in a woman’s body and what they are responsible for. Here is a simplified list: Estrogen Produced by: Ovaries (mainly), adrenal glands, fat cells Functions: Regulates the menstrual cycle Stimulates the growth of the uterine lining (endometrium) Develops female secondary sexual characteristics (breasts, hips, etc.) Maintains bone health and cardiovascular function Influences mood and cognitive function Influences the dryness of skin and hair cells, even in the vagina walls Maintains muscle strength by helping different proteins to combine when the muscle needs to contract. Pain modulator and more…. Progesterone Produced by: Ovaries (corpus luteum), placenta (during pregnancy) Functions: Prepares the uterus for pregnancy after ovulation Maintains pregnancy and prevents early contractions Regulates the menstrual cycle Supports breast development for milk production Follicle-stimulating hormone (FSH) Produced by: Pituitary gland Functions: Stimulates follicle growth in the ovaries Helps mature eggs for ovulation Works with estrogen to regulate the menstrual cycle Luteinizing Hormone (LH) Produced by: Pituitary gland Functions: Triggers ovulation (egg release) Stimulates the formation of the corpus luteum (which produces progesterone) Helps maintain early pregnancy Prolactin Produced by: Pituitary gland Functions: Stimulates breast milk production after childbirth Inhibits ovulation while breastfeeding Oxytocin Produced by: Hypothalamus (released by the pituitary gland) Functions: Triggers uterine contractions during labor Stimulates milk ejection during breastfeeding Plays a role in bonding and emotional attachment Testosterone (in women) Produced by: Ovaries, adrenal glands Functions: Supports libido (sex drive) Helps with muscle strength and bone density Affects mood and energy levels The Role of Hormones during the Menstrual Cycle. Since puberty, women’s lives are impacted by hormonal changes on a monthly basis. Indeed, once a woman starts her menstrual cycle, hormones dictate how she feels, how her skin looks, and how hair and other body parts feel. This is possible because the body’s cells, in many of the body’s parts, are covered in hormonal receptors, especially for estrogen. Here, you will find a graph that shows how the hormones fluctuate along the women’s menstruation cycle. Notice how in period time (Red bubble) and by the end of the Secretory Phase (Violet bubble), all the hormones, especially Estrogen, reach and maintain a low pick. To simplify the blog, we would focus on estrogen and progestogen hormones because those are the two primary hormones that play a role in the menopause journey (which includes the perimenopause and postmenopause time). Running low on Hormones and Menopause symptoms? Now that we analyse the role of the hormone in the menstruation cycle, we have a clearer idea of what does what and which hormone fluctuates in which phase of the month. Moving forward, we have to introduce the knowledge that women are born with all the eggs that they would ever release during menstruation. This is important information because this is what would roughly determine the start of women’s perimenopause and so menopause. I say roughly because during the 3 to 4 decades of menstruation cycles, each time, there would be a release of approximately 10.000 eggs per month for the first 2 to 3 decades and then less and less once perimenopause starts. So, on average, a woman is born with about 100.000 thousand eggs in her body, and on average, by the age of 30, she is lost about 90% of her eggs, and in her early 40′ s, she loses another 7% of those eggs, which marks already the perimenopause time (ZOE Podcast – with Dr Claire Haver). Indeed, the symptoms of menopause do not happen one day to another, even if menopause marks the day of 12 months of no menstrual cycle, but they start during perimenopause, which is a phase that begins about 10 to 7 years earlier than menopause. Now, you may start to understand all this “between” and “as per average,” which explains why the menopause experience is different from person to person, at least from the aspect of timing. Other factors play a massive role in symptom development and intensity, such as genetics, diet, external factors and stimuli, lack of exercise and movement, other pre-existing conditions, and more. What Happens Once Fewer and Fewer Eggs Get Released in a Menstrual Cycle? As we have previously seen, the level of hormones changes based on the body’s necessity to release eggs cyclicly. But as a woman starts to run low on the amount of eggs released, the body changes also the production of hormones, and is here where things start get complicated. So from a more regular fluctuation of hormones level, the body finds itself with a more randomised and unpredicted production of hormones, and all the glands and organs responsible for the hormone production and for the body functionality would start to be heavily affected by this. Indeed, as we already expressed earlier, Estrogen reaches its peak during the proliferative phase (the orange bubble in the above graph), which now is going to slowly disappear, and so less and less Estrogen is going to be produced. Estrogen, as described in the previous table, has a huge list of implications, and all the body functions that depends from Estrogen presence are going to be affected. Here we go then, during the perimenopause, with symptoms like: Irregular periods (shorter, longer, heavier, or lighter) Missed periods or unpredictable cycles Sudden warmth, flushing, or sweating (mainly upper body Night sweats cause sleep disturbance Difficulty falling or staying asleep Waking […]
Mar
Bone density is a key factor in bond fracture prevention. Bone is made of cells that die and regenerate. When this process is compromised, the risk of fracture arises. During the early stages of life, we can ensure that we intake and store calcium through food to build up our bones, but after a certain age (about 30), the body stops absorbing calcium, and the storage that we created is now our reserve for the rest of life. Cell Regeneration in Bone and Other Body’s Tissues The body’s cells, like muscle cells, skin cells, tendon cells, ligament cells and even bond cells, are in constant change via a process called cell regeneration. Old cells die off and they get replaced with new cells. In the case of bone, the cells that allow this process to happen are called osteoblasts. While we age, this process slows down, meaning that cells would still die, but they don’t get replaced. A typical example is a woman going through menopause. Estrogen, which is the hormone responsible for bond metabolism, allows the activity of osteoblasts. During menopause, indeed, women have a drop in Estrogen production, and osteoblasts are not as operative as they used to be. Strength Exercises and Cell Regeneration As this meta-analysis shows, strength exercises are a positive stress stimulus for the body and can help the osteoblast work harder and maintain bone cell regeneration. When the body perceives stress as physical resistance, it does its best to establish a reparation mechanism. So whenever we pick a weight against gravity, the body would implement a regeneration of the tissue that are used to complete this action. Who Is at Risk of Losing Bone Mass? There are several factors that can contribute to decreased bone mass: Age: Bone density typically peaks in early adulthood and declines with age. Gender: Women, especially postmenopausal, are at higher risk due to hormonal changes that accelerate bone loss. Family History: A family history of osteoporosis can increase risk. Body Size: Individuals with smaller body frames may have less bone mass to draw from as they age. Hormonal Levels: Thyroid imbalances and reduced sex hormones can lead to bone loss. Dietary Factors: Low calcium and vitamin D intake contribute to diminished bone density. Lifestyle Choices: A sedentary lifestyle, excessive alcohol consumption, and smoking are linked to weaker bones. I have included factors like dietary and hormonal levels in the above list. Bear in mind that taking supplements such as calcium and vitamin D (which helps retain calcium) could have severe contraindications. So, always talk to your doctor or specialist about the intake of supplements. How to determine Bone Density? To determine bone density, there is a diagnostic test called Dual-energy X-ray Absorptiometry (DEXA or DXA). This non-invasive procedure measures the mineral content in bones, usually in areas like the spine, hip, or wrist, to assess bone density and identify potential risks of osteoporosis or fractures. The results are given as a T-score, which compares your bone density to the average peak bone mass of a healthy young adult. A T-score of -1.0 or above is considered normal, while a score between -1.0 and -2.5 indicates low bone mass (osteopenia), and a score of -2.5 or lower suggests osteoporosis. Other methods, like ultrasound or quantitative computed tomography (QCT), can also assess bone density, but DEXA remains the gold standard for bone health evaluations. Mobility before strengthening So far, we have discussed how strength exercises are a good way to maintain bond density. Still, I would not recommend that anyone who is not into strength exercise and has bone density issues go and start lifting heavily. Why (?), you may ask. Well, before we start lifting heavy, we want to ensure that the body mechanics are optimal for it, so we better start looking into your mobility and then pass on to the strength part of things. Please be aware that mobility has nothing to do with elasticity or stretching. Those are different practices. How Can We Achieve Great Mobility For people who decide to take a journey to ensure an optimal level of mobility and then strengthen the body, the first step is to assess their joint mobility with active and passive range of motion. After that, we could use a combo of Myotherapy treatment and mobility exercises to ensure they can quickly pick up the best of their mobility capacity, given their subjective presentation. And here is a list of mobility exercises which we may look into at first: Hip Openers to improve range of motion in the pelvis and lower back. Ankle Drills to support proper weight distribution in weight-bearing exercises. Thoracic Spine Mobility Exercises to prevent excessive strain on the lower back. AC Joint External rotation to ensure we can build strong rotator cuff muscles, essential for shoulder health It Is Time To Strength. How Can We Do This? Once the minimum mobility is achieved, which may take 1 to 2 weeks of training, depending on each individual and their subjective history and effort, we can start looking into more strengthening exercises. So, here is a list of different exercises that can help with strengthening, written with the progressions to follow: Calf raises with double leg, single leg and weight Hamstring and Quads Curl that gets weight added as weeks go by Standing Adduction and Abduction at cable machine or with resistance bend Glut Muscles training at cable machine or with resistance bend Deadlift for back and posterior chain muscle strength Squat with weights and explosion variations Cuff rotator-specific strength is Ideal before stepping into more complex arm weight-lifting Cervical muscle strength to prevent cervical headache and sore neck All of those exercises, except the cervical one, can then be modified to achieve plyometric drills and combined movement. But this is a process that would take months, and there is no rush to get to it, as I want you to be safe through out the all journey. Integrating Exercise into Myotherapy Treatment At Melbourne Massage and Treatment, I […]
Mar
Menopause is a natural transition in every woman’s life, which marks the end of a woman’s menstrual cycles and fertility. Typically menopause occurs between the ages of 45 and 55, even if there are exceptions. Along this time frame, the woman’s body would go through a major change in hormonal balance that can trigger a variety of physical and emotional symptoms which may affect daily life. As a Lymphatic Drainage practitioner, I get to work with a lot of woman who seek relief from those symptoms with Lymphatic Drainage Massage (also known as Manual Lymphatic Drainage – MLD). This therapeutic technique focuses on stimulating the lymphatic system to improve circulation and can stimulate a deep relaxation feeling. When do Menopause Symptoms start? Menopause symptoms start earlier than menopause itself. Indeed, symptoms can begin 10 years or several months before actual menopause, and this is the phase called Perimenopause. Different women, based often on their genetic background and lifestyle, would experience completely different symptoms with various intensities. But let’s have a look at what those symptoms are like: Lack of estrogen (not only during the menstrual cycle days); Irregular periods and heavy bleeding; Hot flashes (less common than what you think); Heavy mood swings; Disturbance in sleeping; Brain fog, which means difficulty concentrating, feeling mentally foggy, and struggling with simple tasks; Memory problems with difficulties in recalling names or words and challenges with verbal memory; Anxiety and Depression; Fatigue and Low Energy; Lightheadedness or dizziness; Ringing in the ears (tinnitus) can also occur; Wright gain, even with no change in diet; Low libido; Change in skin and hair consistency; Exceed of body hair, especially facial; Joint and muscle pain. These are some of the most common symptoms, which are often related to a drop in estrogen or changes in other body’s hormones. What are the changes between perimenopause and Menopause? The shift between those two phases is characterised by the fact that the woman would stop ovulating, and menopause starts at the end of the 12 months with no ovulation. Symptoms can settle as time passes by, but this is a really personal journey, and from what I heard and read, everyone experienced their own journey differently. Per my understanding, thought, an equilibrated lifestyle, which includes regular time for sleep, movement (with resistance, so strengthening), and an anti-inflammatory diet, is a key component for balancing those symptoms and improving the menopause experience. At the end of this blog, I would leave some links to books and podcasts I found (as a man) interesting to undestand better what a woman may go through this time of life. What is Lymphatic Drainage Massage, and how it works? Lymphatic Drainage Massage is a specialized form of gentle, rhythmic massage that aims to stimulate the body’s lymphatic system, which is responsible for removing waste, toxins, and excess fluids from tissues. The lymphatic system plays a crucial role in immune function and maintaining fluid balance in the body. During the treatment, I would with my hands, perform light stretches and gentle pressure on your skin, starting at the cervical area and moving distally from there. The consequence of these light, repetitive skin stretch and pressure would boo the capillary of the Lymphatic System to work faster and harder, consequently collecting more lymph liquid, reducing potential swellings, and improving body fluid circulations. Only the area that I working on too would be exposed. The rest of the body is covered with a towel all the time. How Lymphatic Drainage Massage Can Help Alleviate Menopause Symptoms Many women have found Lymphatic Drainage Massage a beneficial complementary therapy during menopause. Here’s how it may help with specific symptoms: Reducing Fluid Retention and BloatingGiven the ability of the lymphatic system to collect exceed liquid, Lymphatic Drainage Massage can help reduce water retention and bloatiness, which are common complaints during menopause. Also, when working on the abdominal area, MLD can help in speeding the bell and bludder functions. Improving Sleep and Reducing FatigueThe constant repetitive mechanical stimulation of the skin, stimulates the parasympathetic response of the central nervous system, that promote relaxation. This results in contributing to sleep quality and reducing fatigue during the day. Relieving Joint and Muscle Pain Along with the stimulation of fluid circulation and the parasympathetic nervous system (rest and digest mode) lymphatic drainage massage promotes relief of stiffness and reduces discomfort in muscles and joints. Managing Stress and Mood SwingsThe calming effect can help balance mood swings and reduce stress by affecting the cortisol level in the body. Massage has been shown to stimulate the production of endorphins, the body’s natural “feel-good” hormones, which can help elevate mood and reduce symptoms of anxiety or depression. Enhancing Skin HealthAs menopause can cause dry skin, LDM may help by improving blood flow, promoting detoxification, and increasing the delivery of nutrients to the skin. This can lead to healthier, more radiant skin. Supporting Hormonal BalanceWhile lymphatic massage cannot directly balance hormones, it can help reduce the toxic load on the body by facilitating detoxification, which may support overall hormonal balance. Is Lymphatic Drainage Massage Safe During Menopause? Lymphatic Drainage Massage is generally considered safe for most women, including those going through menopause. However, as already stated on the MLD page of my website, there are a series of contraindications that went to make sure we tick off before commencing any treatment. For more details about those conditions click here. Melbourne Massage and Treatment Location, Charges and Giovanni’s Lymphatic Drainage Massage Training. Location: Currently, my clinic is situated in Fitzroy North at Level 1/175 Holden St. This is right at the corner between Holden St, and St George Rd. The clinic is wheelchair accessible and has wheelchair accessible toilet too. To get here, you can use Tram 11 Stop 24, Tram 96 Stop 19 (the 96 Tram is 8 minutes’ walk), or Train Stop Rushall (the Train stop is 10 minutes’ walk). If you are driving, you can find the car park on Barkly St or Pilkington St. Please […]
Mar
Musculoskeletal pain can be complex, and orthopedic tests and hands-on treatment, sometimes, can be a limited tool to individualise what is happening with the body’s internal structure. Indeed, there are times when a deeper look is required to ensure we are on the right path. This is where body scans imaging comes into play to identify presentations like tendinopathy, bursitis, ligament tear or other underlying conditions. The Role of Body’s Scan in Diagnosing Pathology Body scans include a series of imaging technologies, such as ultrasound, x-ray, MRI, to name a few. Ultrasound is a highly effective imaging tool used to assess soft tissue structures in real-time. Unlike X-rays, which primarily show bone, ultrasound provides detailed images of muscles, tendons, bursae, and ligaments. This makes it an excellent tool for diagnosing conditions such as: Tendinopathy – A chronic condition involving tendon degeneration due to overuse or injury. Bursitis – Inflammation of the bursae, the small fluid-filled sacs that reduce friction between tissues. Those tissue types are found along different body joints, like the shoulder and the hip. Ligament Tears – Partial or complete tears of ligaments, often occurring after trauma or excessive stress. Baker’s cyst – is a fluid-filled swelling that forms behind the knee, often resulting from knee joint conditions like arthritis or meniscal tears, causing discomfort and limited mobility. When we are suspicious of one of those presentations, due to positive results obtained by orthopedic test and medical history, including mechanism of injury, we attempt a recovery process, based on the type of injury, symptoms, and other relevant information. Along this recovery process, we may start with isometric exercises. If, with the first 6 weeks, and a series of sessions, 3 to 4 sessions with this time frame, we still don’t see a major recovery, then we may want to get extra investigation ongoing via an ultrasound scan, which can clarify the underlying pathology. It allows us to confirm or rule out certain conditions, ensuring that treatment strategies are aligned with the actual tissue damage (if any is present). On the other hand, based always on the individual case, we could also require X-rays, which are often more helpful in diagnosing conditions related to the bones, such as arthritis or fractures, as they provide a clear view of bone structure and joint spaces. MRI is a scan that is used for Brain imaging, and when the investigation needs higher details, like when looking at the spine or a joint that via ultrasound was not giving any sign of issue. Ultrasound is also comparable to MRI, as it is faster, easier to deliver, and has fewer complications. How can myotherapy treatment help recovery from what a body scans would show? As we already discussed in another blog, Myotherapy is a practice that looks into the well-being of the skeletal muscle structure. To understand what can be done about a painful presentation, we would initially take a detailed clinical history, then look into objective measurements, such as your movement and body presentation. Given the result we can obtain, we would build up a treatment plan which includes: Hands-on Treatment – Techniques such as deep tissue massage, myofascial release, and dry needling can help reduce pain and improve mobility. Exercise Prescription – Strengthening and mobility exercises help restore function and prevent future injuries. Load Management Strategies – Proper guidance on activity levels ensures tissues heal without excessive strain. That management technique would then be combined and adjusted around the scan’s results. Here are a few examples: Bursitis: If a bursitis is confirmed, medications may be given to reduce the inflammation of the bursa, for that, we concentrate on MLD treatment to further reduce the inflammation and exercises to build strength on the structure that needs support. Ligament tear: When talking of ligament tear, the healing time can dilagate to months if not also a year, so we know now why the 6 weeks program may was not as responsive. We will keep focusing on the strength of the muscle that surrounds the specific joint, and use hands-on treatment to boost blood to the area affected. Arthritis: Medication or dietary change may be put in consideration for pain management and inflammatory reduction. Also in this case, MLD can be used to manage the pain response, and exercises for mantain movement in the affected joint/s. When Should You Consider an Ultrasound or other body scans? If you experience ongoing pain, swelling, or restricted movement that is not improving with therapy, an ultrasound or other scan helps identify the cause. This can prevent prolonged discomfort and allow for a more targeted treatment approach. At Melbourne Massage and Treatment, in Fitzroy North, we aim to provide the most effective care possible. If you’re dealing with persistent musculoskeletal pain, book a consultation with Giovanni today. Together, we’ll determine the best action to get you back to optimal function. Frequently Asked Questions (FAQs) About Musculoskeletal Pain and Body Scans Imaging 1. What are body scans, and how do they help diagnose musculoskeletal pain?Body scans include imaging technologies such as ultrasound, X-ray, and MRI. These scans help diagnose soft tissue injuries (like tendinopathy, bursitis, and ligament tears) or bone-related conditions (such as fractures or arthritis). They provide a clearer picture of what might be causing pain, inflammation, or restricted movement. 2. Why is ultrasound commonly used in diagnosing soft tissue injuries?Ultrasound is highly effective for real-time imaging of soft tissues like muscles, tendons, bursae, and ligaments. It helps diagnose conditions such as tendinopathy, bursitis, and ligament tears, providing a dynamic view of the area being studied without the need for invasive procedures. 3. When should I consider getting an ultrasound or other scans for my injury?If you’re experiencing persistent pain, swelling, or limited mobility that isn’t improving with initial therapy (such as exercises or hands-on treatment), it might be time to consider an ultrasound or other scans. These can help identify the underlying cause of your symptoms and allow for a more targeted treatment approach. 4. How do orthopedic […]
Mar
Meralgia Paresthetica is a condition characterized by numbness, tingling, and burning pain in the outer thigh. It occurs when the “lateral femoral cutaneous nerve” (LFCN), which supplies sensation to the skin of the thigh, becomes compressed or irritated. While not life-threatening, it can be uncomfortable and disruptive to daily activities. Now let’s see how Myotherapy treatment can help with this presentation. Causes of Meralgia Paresthetica Meralgia Paresthetica presents with symptoms of lateral thigh weakness and numbness, which are caused by compression or the lateral femoral cutaneous nerve. This compression can have typical causes, which include: Tight clothing – Wearing tight jeans, belts, or shapewear can compress the nerve at the hip height. Obesity or weight gain – Excess weight puts pressure on the nerve. Pregnancy – The growing uterus may contribute to nerve compression. Prolonged standing or walking – Excessive movement can irritate the nerve. Injury or trauma – Previous surgeries, injuries, or direct impact to the hip area can damage the nerve. Diabetes – Diabetic neuropathy may increase susceptibility to nerve-related conditions. Inguinal ligament – The LFCN passes right under the inguinal ligament, which may create compression on the nerve itself. All those factors can compress the branch of the femoral nerve, which innervates the lateral portion of the thigh. The origin of the nerve is at the lumbar level L2/L3. Indeed, when a portion of the skin has altered sensation, it is often a peripheral compression that causes the symptoms. Symptoms of Meralgia Paresthetica The symptoms for Meraglia Parestetica often involved one leg only, as it is quiet uncommon to get compression bilaterally. Those symptoms include: Burning, tingling, or numbness in the outer thigh. The skin of the lateral thigh can also become very sensitive and painful to the touch. Sharp or aching pain that worsens with prolonged standing or walking. If the compression is due to organs or the inguinal ligament, movement can aggravate the presentation due to the tightness of the structure during movement. Increased sensitivity to touch in the affected area. Muscle weakness is not a symptom, as this condition affects sensation, not motor function. How can myotherapy treatment help individualise this presentation? As a myotherapist, I specialise in muscular skeletal presentations, and we focus on soft tissues. Through a series of assessments, we can determine whether the compression is peripheral or root nerve compression. Let’s see how. Medical History In the first step, we examine the medical history and physical examination, identifying risk factors and symptoms. Along with the physical examination, we examine the Myotome and Dermatome. Examination On top of active range of motion and another orthopedic test to rule in and out other possible presentations, there are some specific tests which we want to focus on, Myotome and Dermatome. The Myotome are resisted movement, like in this case, hip flexion, knee flexion, knee extension, where it would result in positive findings if we have evident weakness and or back pain. This test would rule in a compression to the spine level. Dermatome, on the other hand, are used to test the connectivity of the cutaneous nerve. So with a sharp and soft object, we will mark some line along the thigh area, looking for loss or confused sensations. This test would rule in a peripheral compression of the nerve. Notice that both presentations can be presented at the same time. Other tests that can be done for this presentation include: Electromyography (EMG) – To rule out other neurological disorders. Imaging tests (MRI, X-ray, or ultrasound) – Identifying structural issues or nerve compression. For those tests, Giovanni would write a referral letter for your GP. Treatment Options for Meralgia Paresthetica As often happens, the treatment options are multiple and must be embraced in groups, not individually. The overall aim of any treatment is to relieve pressure on the nerve and reduce symptoms. Here is a list of treatment options and modalities: Lifestyle Modifications Wear loose-fitting clothing to reduce nerve compression. Weight management to decrease excess pressure on the nerve. Avoid prolonged standing or walking if symptoms worsen. Medical Treatments Pain relievers – NSAIDs (like ibuprofen) or acetaminophen for mild pain relief. Myotherapy treatment – along a series of myotherapy sessions we can reduce symptoms and improve the presentation. Corticosteroid injections – Reduce inflammation and pain. Nerve blocks – In severe cases, numbing the nerve can provide relief. Surgical Options (For Severe Cases) Nerve decompression surgery – Relieves pressure on the nerve. Neurectomy – Removing the affected nerve if pain is persistent. How Myotherapy Can Help At Melbourne Massage and Treatment, during a myotherapy session, after ensuring we are dealing with a Meralgia Paresthetica I may use a series of techniques to help you out with your symptoms. What technique to use is based on your individual presentation,, other cohexsitng presentations, adn also your choice and comfort. Here is a list of modalities used during a Myotherapy session: Muscle Energetic Technique (MET) – Helps reduce tension in the hip, thigh, and lower back muscles that may be contributing to nerve compression. Trigger Point Therapy – Addresses myofascial trigger points that can exacerbate pain and discomfort. Mobility and Strengthening Exercises – Improves mobility and reduces pressure on the nerve. Postural Education – Helps correct movement patterns that may be aggravating symptoms. Joint Mobilization – Enhances circulation and reduces inflammation in affected joints. Dry needling – Using a needle can help reduce pain and muscle ache and increase the neurological connection of those same soft tissues. After the hands-on treatment, we will then look into exercises that can help maintain the change we created. That said, there are other precautions to take in consideration, like: Maintain a healthy weight to prevent excess pressure on the nerve. Choose comfortable clothing that doesn’t constrict the waist or thighs. Incorporate gentle mobility and exercise into your routine. Monitor underlying conditions, such as diabetes, to reduce nerve-related complications. Conclusion Meralgia Paresthetica can be managed effectively with lifestyle changes, medical treatment, and preventive care. Myotherapy can be a valuable complementary […]
Feb
Alzheimer’s is a growing concern worldwide, affecting millions of individuals and their families. As we age, cognitive decline becomes a reality for many, but research has shown that regular exercise can play a significant role in reducing the risk of developing Alzheimer’s. Incorporating physical activity into daily routines can improve brain health, enhance memory, and support overall mental well-being. But how is this possible? And what do exercises have to do with brain health? What are the main factors that lead to Alzheimer’s disease? Even before starting to look into how exercises are beneficial for reducing the chance of developing Alzheimer’s, we have to understand what conditions can lead to Alzheimer’s in the first place. Indeed, there is a combination of factors that would increase your chance of developing this form of Dementia. Here is the list: low education level, midlife hypertension, midlife obesity, hearing loss, later-life depression, diabetes, smoking, social isolation, and, of course, low physical activity. Now, once you read this list, you can easily imagine how exercises can be beneficial for many of these presentations and how already acting directly on reducing these factors can lead to reducing your future chance of developing Alzheimer’s. How Exercise Benefits Brain Health Engaging in regular physical activity helps maintain cognitive function by improving blood flow to the brain. Indeed, the brain, as shown in the picture here, is a bundle of veins and arteries and has the most blood supply of any organ. As we now know, blood helps reduce inflammation and promotes the release of brain-derived neurotrophic factor (BDNF). BDNF is a protein that supports neuron growth and connectivity, which is crucial for memory retention and learning. On the other hand, exercise also helps reduce stress and anxiety, which are known contributors to cognitive decline. Additionally, studies like the London taxi driver study demonstrate how mental and physical engagement can grow the brain. The study found that taxi drivers who undergo rigorous memorization training developed larger hippocampi compared to bus drivers who followed set routes. This supports the idea that both physical activity and cognitive challenges contribute to brain resilience. Types of Exercises for Brain Health Different types of exercises offer unique benefits for brain function. Here are some of the best activities to help prevent Alzheimer’s: Aerobic Exercise: Activities like walking, running, cycling, and swimming increase heart rate and improve circulation, ensuring that the brain receives adequate oxygen and nutrients. Strength Training: Lifting weights or using resistance bands helps build muscle mass, which has been linked to better cognitive function and reduced risk of Alzheimer. Balance and Flexibility Exercises: Yoga, Tai Chi, and stretching improve coordination and reduce the risk of falls, which can contribute to brain injuries and cognitive impairment. Mental Engagement through Exercise: Activities such as dancing, martial arts, or playing sports require learning new movements and strategies, stimulating brain activity and improving neural connections. Metabolic and Lifestyle Factors Moving forward on the prevention side of things, there is to say that exercise alone is not the only factor influencing Alzheimer’s risks. Chronic conditions like pre-diabetes, diabetes, high LDL cholesterol, and chronic inflammation are significant contributors to cognitive decline. Studies show that individuals with uncontrolled pre-diabetes and high cholesterol in midlife face a greater risk of developing Alzheimer’s later on. A holistic approach to brain health should also address these metabolic pathways through a combination of exercise, a balanced diet, and proper medical management. How to Incorporate Exercise into Daily Life Nowadays I often hear patients saying that they have no time for exercise. But is that true? Or is it more about knowing how to optimise the time and apply some changes to our lifestyle? Then, here are some practical ways to integrate exercise into your routine: Take a brisk 30-minute walk daily. This can be easily accomplished by leaving the tram one stop earlier than your work’s stop and walking one stop back and forth, or parking the car a bit further away than the work location and walking your way down and back (15 mins each way). Join a local exercise class or sports group. If you give yourself a time and day that you have to attend a regular appointment, you are more luckily to make it a routine. Use stairs instead of elevators. If you work in a building with an elevator, opt for the stairs as many time as you can. Engage in gardening or household chores that require movement. Indeed gardening is not only a great way to spent time outdoor but it also a good way to move your body. Practice mobility drills before and after bedtime. Start and end yoyr day with a 10 minutes mobility self time, where you focus on get the spine moving and get your joint some selflove. How Melbourne Massage and Treatment can help with exercises for Alzheimer’s prevention? At Melbourne Massage and Treatment, I do my best to teach my patients exercises and guide them through a better lifestyle. Alzheimer’s disease is something that I experienced myself with my family throughout my mother’s journey. As I lived this in the first place, I want to make sure that no others have to go through the same journey. So not only do I regularly practice exercises myself, but I ensure to pass these skills and knowledge to others. If you are keen to learn more about how exercises can help your wellness journey, book now your next appointment for Exercises Prescription. Or if you have any questions, reach out via the contact page. FAQ about Exercises and Alzheimer’s prevention. Q: What are the main risk factors for developing Alzheimer’s disease? A: Several factors increase the likelihood of developing Alzheimer’s, including low education level, midlife hypertension, obesity, hearing loss, depression, diabetes, smoking, social isolation, and low physical activity. Addressing these risk factors through lifestyle changes can help reduce the chances of cognitive decline. Q: How does exercise benefit brain health? A: Regular physical activity improves blood flow to the brain, reduces inflammation, […]
Feb
Whiplash is a common neck injury caused by a sudden and forceful back-and-forth motion of the head. We often see this in patients who go through a car accident, contact sports injuries (AFL, rugby or even Soccer), or falls. While whiplash is usually not life-threatening, we now know that it can cause persistent pain and discomfort, affecting daily activities. Therefore, it is important to understand its symptoms, causes, and the best exercises for recovery, which can help individuals manage and overcome this condition effectively. Common Causes of Whiplash Whiplash is a term used to describe a fast rocking motion of the cervical area and is most frequently caused by: Car accidents: Rear-end collisions are the leading cause, as the sudden force propels the head forward and backward. Sports injuries: Contact sports like football, boxing, or hockey but even AFL, Rugby or even Soccer increase the risk of whiplash injuries. Falls: Slipping and falling can cause the head to jerk suddenly, leading to whiplash. Physical assaults: Blows to the head or sudden jolts, such as those experienced in shaken baby syndrome, can result in whiplash. What are the consequences of Whiplash for the cervical ligaments? The consequences of whiplash for the cervical ligaments can be significant, leading to long-term instability and chronic pain. When the ligaments are overstretched or torn, they lose their ability to support the cervical spine, resulting in properly: Reduced Stability: Weakened ligaments can no longer provide adequate support to the cervical vertebrae, leading to excessive movement and an increased risk of further injury. That’s why stretching is not recommended either. Chronic Pain and Stiffness: Persistent discomfort may arise as the muscles attempt to compensate for the lack of ligament support. Increased Risk of Degeneration: Ligament damage can accelerate wear and tear on the cervical joints, potentially leading to conditions such as osteoarthritis. Neurological Symptoms: Instability in the cervical spine may irritate or compress nerves, leading to headaches, dizziness, or numbness in the arms. Symptoms of Whiplash Whiplash symptoms can range from mild discomfort to severe pain, and they often appear within hours or days of the injury. Common symptoms include: Neck pain and stiffness: One of the most prevalent symptoms, often worsening with movement. Headaches: Typically originating from the base of the skull and radiating toward the forehead. Shoulder and upper back pain: The impact can cause muscle strain in surrounding areas. Reduced range of motion: Difficulty moving the neck due to stiffness and discomfort. Dizziness and fatigue: A common reaction as the body copes with the injury. Tingling or numbness in the arms: Nerve involvement may lead to sensations of pins and needles. Cognitive issues: Some people experience memory problems, difficulty concentrating, and irritability. Those symptoms may not present all at once, and they can belong to other presentations, while whiplash did or didn’t happen anytime before. That’s why when we go through a clinical history taking, as Myotherapist, we take our time to dig into your past and your body habits, as this can give us important information about your current presentation and what we can do to improve it. Why Can Whiplash Become a Lifelong Issue? In some cases, whiplash can become a chronic condition due to the instability of cervical ligaments. Cervical vertebrae can be divided into two parts, Mobile and Stable joints. C1 to C2 are the mobile ones, whereas C3 to C7 are the stable ones. Now, if along a whiplash incident, the ligaments of either the mobile or, most luckily, the stable side get strained, the muscles surrounding that segment of the joint would have to work harder to maintain stability. This would lead to to ongoing discomfort, reduced mobility due to pain and muscle spasms, and increased vulnerability to future injuries. If left untreated or managed improperly, this is how the condition can become chronic and lead to other injuries along the way. Importance of Thoracic Mobility Thoracic mobility plays a crucial role in preventing the chain effect of mobility and stability issues between the thoracic spine, lower cervical, and upper cervical regions. If the thoracic spine is stiff or restricted, the lower and upper cervical spine must compensate, leading to increased strain and pain. Improving thoracic mobility through targeted exercises can help reduce this compensatory stress, allowing for better neck function and reducing the risk of chronic discomfort. In a case of a previous history of whiplash, maintaining good thoracic mobility would allow the cervical area to focus on its duties, so stability for the lower portion and mobility for the upper. Reducing the risk of overcompensation and muscle fatigue. Effective Exercises for Whiplash Recovery A structured exercise program is essential for whiplash recovery. This program should begin with isometric exercises to restore basic cervical movement, progress to concentric exercises to rebuild strength, and eventually include thoracic mobility drills to enhance overall spinal function. Phase 1: Isometric Exercises for Early Recovery. For the first 2 weeks post-injury, 5 to 7 days a week. Isometric exercises help activate muscles without excessive movement, providing a stable foundation for recovery. This step is essential to start driving more blood to the area irritated by the whiplash and also allow the central nervous system to feel confident in perceiving the cervical structure moving without pain. Isometric Neck Holds: Place your hand on your forehead and gently press against it without moving your head. Push only 25% of your strength, as it has to be a pain-free exercise. Hold for 5-10 seconds and repeat 5 times. These exercises can be done in any cervical movement, such as extension, lateral flexion, or rotation, by using your hand as a resistance and pushing always at 25% of your strength. The strenght of push does not ever progress, what you will progress within isometric exercises are the time fram of push, repetitions and sets. Phase 2: Concentric Strengthening Exercises. From week 3 post-injury onwards,3 to 5 times a week. Once the pain subsides, which we would expect to happen in 2 weeks about it, gradual […]
Feb
Greater Trochanteric Pain Syndrome (GTPS) is a common condition that causes persistent lateral hip pain, often making everyday activities like walking, climbing stairs, or even lying on your side difficult. GTPS primarily affects middle-aged individuals, particularly women, and is commonly linked to issues such as gluteal tendinopathy and weakness in the hip stabilizing muscles. At Melbourne Massage and Treatment, our focus is on evidence-based approaches to managing GTPS, and the latest research strongly supports the role of exercise as the first line of treatment for this condition. GTPS Symptoms Greater Trochanteric Pain Syndrome can present with a series of symptoms that are local to the side of the hip. Here are the most common: Lateral hip pain: Persistent pain on the outer side of the hip, which may extend down the thigh. Pain when lying on the affected side: Discomfort that worsens when lying directly on the hip. Tenderness to touch: Sensitivity around the greater trochanter, which may be painful to press. Pain with movement: Aggravation of pain during walking, climbing stairs, or standing for prolonged periods. Weakness in hip muscles: Reduced strength in the gluteal muscles, leading to instability in movement. Difficulty sitting for long periods: Sitting on hard surfaces can exacerbate discomfort. Mechanism of Injury for GTPS GTPS is primarily associated with tendinopathy of the gluteus medius and/or minimus muscles, with or without accompanying bursitis. As per many tendon injuries, this condition often arises from repetitive stress or overuse, leading to microtrauma and degeneration of these tendons. On the other hand, abnormal hip biomechanics can exacerbate the issue, as compressive forces cause impingement of the gluteal tendons and bursa onto the greater trochanter by the iliotibial band during hip adduction. Contributing factors to GTPS include acute trauma, such as a fall onto the lateral hip, prolonged pressure from lying on one side, and overuse from activities like running or stair climbing. Additionally, conditions like iliotibial band disorders and gluteal muscle weakness can increase the risk of developing GTPS. Understanding these mechanisms is crucial for effective management and prevention of GTPS. Evaluation of GTPS Diagnosing GTPS typically involves a combination of clinical examination and medical history assessment. After taking your clinical history, including sports and work activity, I will perform a series of tests to validate the suspicions of GTPS. Those tests include single-leg stance and resisted hip abduction, which we would expect to show weakness in single-leg standing and pain during the abduction movement. Lastly, we would also palpate the area, which is a test that is kept for last because we want to avoid flair the presentation, which may be painful with any other test after that. In some cases, imaging techniques like ultrasound or MRI may be used to rule out other conditions and confirm gluteal tendinopathy or soft tissue abnormalities. I personally do not recommend image testing as the first way to go because the impact of seeing physical damage can also have a negative impact on self-perception, making a recovery harder. At Melbourne Massage and Treatment, our focus is on evidence-based approaches to managing GTPS, and the latest research strongly supports the role of exercise as the first line of treatment for this condition. The difference between GTPS and Femoroacetabular Impingement (FAI) The difference between GTPS and FAI stands in the hip area involved in the injury. The GTPS is relative to the side of the hip and involves the gluteus medius and minimus tendon and the bursa that separate that tendon from the greater trochanter of the femur. On the other hand, FAI is a presentation that still involves the hip, but it does take place on the anterior portion of the hip, as is characterised by and overgrowth of tissue on the femur head or the hip socket, and it does manifest with hip flexion and external rotation. That’s why it is important to receive an evaluation of the presentation from a professional, in order not to mix the two presentation, or also, in order to evaluate if both presentation are present at the same time, which can also happen. The Role of Exercise in GTPS Treatment A recent systematic review and meta-analysis analyzing multiple randomized controlled trials found that structured exercise provides significant benefits for individuals with GTPS. The findings revealed that: Long-term pain reduction: Exercise can lead to slight but meaningful reductions in hip pain over time. Improved physical function: Patients who engage in targeted exercise programs experience better mobility and overall hip function. Increased likelihood of meaningful recovery: Compared to corticosteroid injections, exercise significantly increases the chances of noticeable improvement in symptoms. One of the most notable takeaways from this research is that exercise has a long-lasting effect, whereas treatments such as corticosteroid injections may provide only short-term relief. Additionally, no serious adverse effects were reported with exercise-based interventions, making it a safe and sustainable approach to managing GTPS. Why Choose Exercise Over Corticosteroid Injections? Corticosteroid injections have often been used for GTPS pain relief, but the research indicates that exercise leads to better long-term outcomes. While injections may offer temporary symptom relief, they do not address the underlying causes of GTPS, such as gluteal muscle weakness or tendon dysfunction. Exercise, on the other hand, strengthens the hip muscles, improves joint stability, and reduces the likelihood of recurring pain. In a previous blog post, I spoke about the key role of Gluteus Medius as a pelvis stabiliser. Effective Exercises for GTPS At Melbourne Massage and Treatment in Fitzroy North clinic, I design individualized exercise programs to help patients with GTPS regain strength and function. Some of the most effective exercises for GTPS include: Isometric exercises: Holding static positions to engage the hip muscles without excessive movement, reducing pain and improving muscle endurance. Strength training: Progressive strengthening of the gluteus medius and minimus muscles to enhance hip stability. Functional movement training: Exercises that mimic daily activities to help improve movement patterns and prevent pain triggers. These exercises can be performed both at home and under professional supervision to ensure […]