Lymphoedema and lipedema are chronic conditions characterized by swelling and fat accumulation, respectively, often accompanied by inflammation. Thanks to emerging research, we do not know that dietary choices, particularly the consumption of long-chain fatty acids, can influence the inflammatory processes associated with these conditions. This is why it is important to consider an Anti-Inflammatory Diet when suffering from those presentations. The Role of Long-Chain Fatty Acids in Inflammation Long-chain fatty acids are absorbed into the lymphatic system in structures called chylomicrons. Once these chylomicrons are processed, the released fatty acids can interact with macrophages—immune cells responsible for detecting and responding to pathogens. This interaction can trigger an inflammatory response, contributing to the chronic inflammation observed in both lymphoedma and lipedema. Why does the Lymphatic System absorb Long-Chain Fatty Acids? The lymphatic system plays a crucial role in the absorption and transport of dietary fats, particularly long-chain fatty acids. This process is essential for efficient lipid metabolism and overall energy distribution in the body. Absorption of Long-Chain Fatty Acids Long-chain fatty acids are released from dietary fats in the small intestine during digestion. These fatty acids are absorbed by the enterocytes (intestinal cells), where they are reassembled into triglycerides and packaged into lipoprotein particles known as chylomicrons. Due to their size and composition, chylomicrons are too large to enter the blood capillaries directly. Instead, they are absorbed into specialized lymphatic vessels called lacteals, located within the villi of the small intestine. This lymphatic absorption allows the efficient transport of large lipid molecules into the systemic circulation. Transport Through the Lymphatic System Once inside the lacteals, chylomicrons travel through the lymphatic system, merging into larger lymphatic vessels and eventually entering the bloodstream via the thoracic duct, which empties into the left subclavian vein near the heart. This pathway enables the gradual release of lipids into the circulation, allowing tissues to access these essential nutrients for energy production, cell membrane synthesis, and other vital functions. Benefits of an Anti-Inflammatory Diet Adopting an anti-inflammatory diet can help mitigate these effects by reducing the intake of pro-inflammatory long-chain fatty acids and emphasizing foods that support lymphatic health. Key components of such a diet include: High Fiber Intake: Consuming fruits and vegetables rich in fiber promotes the production of short-chain fatty acids in the gut, which have anti-inflammatory properties. Omega-3 Fatty Acids: Incorporating sources of omega-3s, such as fatty fish, flaxseeds, and walnuts, can reduce inflammation and edema. Anti-Inflammatory Spices: Spices like turmeric, garlic, and curry leaves possess natural anti-inflammatory effects and can be beneficial additions to the diet. Foods to Limit or Avoid for a good Anti-Inflammatory Diet To further reduce inflammation, it’s advisable to limit the consumption of: Processed Foods: Often high in trans fats and refined sugars, these can exacerbate inflammatory responses. Excessive Salt and Caffeine: High intake of salt and caffeine may contribute to fluid retention and should be moderated. Alcohol and Sweets: These can increase inflammation and are best consumed in moderation. Personalized Nutritional Guidance As a certified lymphoedema therapist trained by the Vodder Academy, I understand the importance of a holistic approach to managing lymphoedma and lipedema. Integrating an anti-inflammatory diet tailored to your individual needs can play a crucial role in reducing inflammation and improving overall health. For personalized advice and support, consider consulting with a healthcare professional or a registered dietitian experienced in managing these conditions. By making informed dietary choices, you can actively contribute to managing inflammation and supporting your lymphatic health. For more insights on managing lymphoedema and lipedema through diet, you might find this video informative. Melbourne Massage and Treatment and Lymphoedema/Lipoedema presentation Even though I am not a dietitian or nutritionist, so I can not give any direct recommendations on your diet or food intake, as a Lymphoedema therapist, I can still help you manage your presentation by offering services like Manual Lymphatic Drainage (MLD) and Combine Decongestive Therapy (CDT). So, if you need to improve your Lymphoedema or Lipoedema presentation, book your free 15-minute phone consultation now to understand how Melbourne Massage and Treatment services can benefit you. FAQ about Anti-Inflammatory Diet and Lymphoedema/Lipoedema presentation Q: How do dietary choices influence inflammation in lymphoedema and lipedema? A: Dietary choices play a significant role in modulating inflammation associated with lymphoedema and lipedema. Consuming foods high in long-chain fatty acids can lead to their absorption into the lymphatic system, where they may interact with macrophages—immune cells responsible for detecting and responding to pathogens. This interaction can trigger an inflammatory response, contributing to the chronic inflammation observed in both conditions. Adopting an anti-inflammatory diet can help mitigate these effects by reducing the intake of pro-inflammatory foods and emphasizing those that support lymphatic health. Q: What are long-chain fatty acids, and how do they affect inflammation? A: Long-chain fatty acids are a type of fat molecule commonly found in various foods, including certain oils, meats, and processed products. When consumed, these fatty acids are absorbed into the lymphatic system in structures called chylomicrons. Once processed, the released fatty acids can interact with macrophages, triggering an inflammatory response. This process can exacerbate the chronic inflammation associated with lymphoedema and lipedema. Q: Which foods are high in long-chain fatty acids and should be limited? A: Foods rich in long-chain fatty acids that may promote inflammation include: Certain oils Meats Processed products Limiting the intake of these foods can help reduce inflammation. Q: What are the key components of an anti-inflammatory diet that are beneficial for lymphoedema and lipedema? A: An anti-inflammatory diet focuses on incorporating foods that help reduce inflammation and support lymphatic health. Key components include: High Fiber Intake: Consuming fruits and vegetables rich in fiber promotes the production of short-chain fatty acids in the gut, which have anti-inflammatory properties. Omega-3 Fatty Acids: Incorporating sources of omega-3s, such as fatty fish, flaxseeds, and walnuts, can reduce inflammation and edema. Anti-Inflammatory Spices: Spices like turmeric, garlic, and curry leaves possess natural anti-inflammatory effects and can be beneficial additions to the diet. Q: Are there specific foods I should […]
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Feb
When it comes to maintaining a healthy, functional body, it’s easy to overlook the pivotal role of certain muscles in everyday movement and long-term stability. One such muscle is the gluteus medius. At Melbourne Massage and Treatment, located in Fitzroy North, I see many patients who either love running or love to hit the gym but are not aware of the importance of this muscle for their activity. What is the Gluteus Medius? The gluteus medius (GM) is one of the three primary muscles of the gluteal group, located in the upper part of the buttock. Here is a breakdown of its anatomy: Origin: the gluteal surface of the ilium Insertion: lateral surface of the greater trochanter Innervation: dorsal branches of the L4, L5, and S1 Actions: Abduction and medial rotation of the lower limb. It stabilises the pelvis. Thanks to its positioning, the GM plays a vital role in controlling pelvic movement, specifically in the stabilization of the pelvis during various motions like walking, running, or standing on one leg. More Information About Gluteus Medius actions The GM serves several essential functions that directly affect the stability of the hip and lower body: Pelvic Stabilization: One of its primary roles is preventing the pelvis from tilting excessively to one side when you move, especially when you’re walking or running. If the gluteus medius isn’t working properly, the opposite side of your pelvis may dip downward, leading to an imbalance and compensatory movements that strain other parts of the body. Hip Abduction: The gluteus medius helps to move the leg out to the side, away from the body. This movement, known as hip abduction, is crucial for activities that require lateral movement, such as stepping sideways or maintaining balance while performing physical tasks. Internal and External Rotation: The gluteus medius also assists with the rotation of the hip joint. Depending on which fibers are activated, it helps with both internal and external rotation of the thigh. This is essential for maintaining control and precision in movements. Postural Support: The gluteus medius muscle helps keep the pelvis level when you’re standing on one leg. Without proper activation of this muscle, one hip might drop, affecting posture and causing misalignments in the spine and lower back. The Role of the Gluteus Medius in Hip Stability Why is the GM so important for hip stability? Simply put, this muscle acts as the stabilizer of the pelvis. Without a properly functioning gluteus medius, other muscles and joints are forced to compensate for the lack of stability, leading to overuse and strain. For example, improper GM function can result in excessive stress on the knees, lower back, and even the ankles, which can lead to pain, discomfort, and injury. Clinical implications are vast, especially for athletes and individuals who regularly engage in physical activities. Hip instability can result in difficulty performing simple tasks like walking or climbing stairs, and over time, it may contribute to chronic conditions such as hip osteoarthritis. A common painful presentation that we see in athletes but also the everyday patients is Greater Throcanta Pain Syndrome (GTPS), which is characterised by the side hip pain. This presentation results from a GM tendon irritation. Signs of Weak or Dysfunctional Gluteus Medius Here are some common signs that your gluteus medius may need attention: Pain in the hip or lower back: Since this muscle is integral to proper alignment, dysfunction often manifests as discomfort in the hips or lower back. Difficulty balancing on one leg: Struggling with stability when standing on one leg may indicate weak gluteus medius muscles. Shifting or limping while walking: A noticeable shift or limp while walking can point to weakness in the gluteus medius, causing the body to compensate and disrupt your gait. How can Gluteus Medius impact your run? The gluteus medius is crucial for runners as it stabilizes the pelvis, controls hip movement, and ensures proper alignment during running. This muscle prevents excessive pelvic tilting, reduces side-to-side sway, and helps maintain efficient running form, thereby lowering the risk of injuries such as knee pain, IT band syndrome, and lower back discomfort. A weak or dysfunctional gluteus medius can lead to compensatory movements, affecting performance and causing imbalances. How Melbourne Massage and Treatment Can Help At Melbourne Massage and Treatment, as a clinical myotherapist, I focus on treatment designed to address muscle pain and dysfunction through a variety of techniques. One of the key areas of focus is to create a treatment plan that works for your presentation based on your clinical history. Here is a breakdown: 1. Assessment and Diagnosis: I would conducts a thorough assessment to identify if the gluteus medius is underperforming, weak, or compensating due to other musculoskeletal issues. This involves a combination of posture analysis, movement patterns, and targeted strength tests. 2. Myotherapy Treatment Techniques: I will use various techniques, including trigger point therapy, Dry Needling, myofascial release, and deep tissue massage, to release tension in the gluteus medius and surrounding muscles. This helps to restore proper function, reduce pain, and improve mobility. 3. Rehabilitation and Strengthening: After addressing any issues, we will work to develop rehabilitation strategies, including targeted strengthening exercises for the gluteus medius and other muscles that surround the pelvic, lower back and leg area. These exercises aim to restore proper muscle activation and prevent future imbalances. 4. Injury Prevention: In order to prevent further injury, we will set a target of strength that you want to achieve with your sports activity, and we will do our best to hit that target. Be mindful that based on your presentation, the target could extend from a few weeks to several months. The Takeaway The gluteus medius muscle is far more important for hip stability than many people realize. Its role in maintaining pelvic alignment and controlling movement is essential for pain-free mobility, proper posture, and long-term musculoskeletal health. Whether you’re dealing with hip pain, experiencing difficulty with balance, or want to prevent future issues, understanding and caring for […]
Jan
Athletes push their bodies to the limit, and recovery is just as crucial as training for peak performance. At Melbourne Massage and Treatment, remedial massage plays a vital role in helping athletes enhance performance, prevent injuries, and accelerate recovery. Remedial massage is not just a luxury or relaxation technique—it is a powerful therapeutic practice that can help athletes recover faster, perform better, and avoid injury. Key Takeaways Helps with recovery: Improves circulation and tissue repair. Prevents injuries: Identifies and corrects muscle imbalances. Enhances mobility: Promotes flexibility and range of motion. Relieves pain: Eases discomfort from overuse or injury. Boosts mental focus: Provides relaxation and reduces stress. What is Remedial Massage? Remedial massage is a specialised form of massage therapy designed to treat muscle and soft tissue injuries. It focuses on identifying and alleviating pain, tension, and restrictions within the body that are caused by injury, overuse, or poor posture. Unlike traditional relaxation massages, remedial massage uses a combination of techniques, such as deep tissue massage, trigger point therapy, myofascial release, and stretching, to address specific muscle and connective tissue issues. For athletes, this type of massage is highly beneficial as it targets the underlying causes of pain or discomfort rather than just providing temporary relief. It helps to rehabilitate muscles and tissues, improve flexibility, and optimise physical performance. How Athletes Benefit from Remedial Massage Improved Recovery Times Intense physical activity leads to microtears in muscles, causing soreness and fatigue. Remedial massage enhances blood flow, delivering oxygen and nutrients to damaged tissues. This helps with the healing process and reduces post-exercise soreness. Prevention of Injuries By identifying and addressing muscular imbalances, remedial massage reduces the risk of strains, sprains, and overuse injuries. It keeps the body aligned and functioning efficiently, ensuring athletes can train and compete without setbacks. Enhanced Flexibility and Range of Motion Tight muscles restrict movement, limiting an athlete’s potential. Remedial massage techniques like myofascial release and stretching incorporated into remedial massage improve flexibility and joint mobility. Explore our range of services for tailored treatment plans. Pain Management Chronic pain or lingering discomfort can hinder performance. Remedial massage alleviates pain by targeting trigger points and relaxing tense muscles, promoting comfort and functionality during training. Mental Relaxation Athletes often face mental stress alongside physical challenges. The calming effects of remedial massage help reduce anxiety and improve focus, contributing to overall well-being. How Remedial Massage Aids in Recovery While enhancing performance is essential, recovery is just as important for athletes. Proper recovery ensures that muscles heal, rebuild, and become stronger for future performance. Best remedial massage plays a vital role in the recovery process by accelerating healing, reducing soreness, and minimising the risk of injury. Alleviating Post-Exercise Muscle Soreness After intense training or competition, athletes often experience delayed onset muscle soreness (DOMS), which can make it difficult to perform at their usual level. Remedial massage can help alleviate DOMS by increasing circulation and reducing inflammation. The technique helps release built-up lactic acid and other metabolic byproducts that accumulate in muscles during physical activity, which can contribute to soreness and discomfort. Massage also stimulates the body’s parasympathetic nervous system, promoting relaxation and reducing stress hormones that can interfere with the healing process. By alleviating soreness, athletes can recover faster and return to training more quickly. Reducing Inflammation and Swelling Swelling and inflammation are common following an injury or intense physical exertion. Remedial massage can reduce inflammation by improving lymphatic drainage and encouraging the removal of excess fluid from the body. This can be especially helpful for athletes who are recovering from soft tissue injuries or who experience swelling in joints and muscles after intense physical activity. Techniques such as effleurage (gentle strokes) and deep tissue massage help to stimulate the lymphatic system, which aids in the removal of waste products and reduces swelling. By managing inflammation, remedial massage can speed up recovery and minimise downtime. Accelerating Tissue Repair Muscle strains and ligament injuries can take a long time to heal, depending on their severity. Remedial massage promotes tissue repair by increasing blood flow to the affected areas, providing essential nutrients and oxygen needed for healing. Massage can also break down scar tissue that may form during the healing process, which can reduce the risk of long-term stiffness and immobility. By promoting tissue repair, remedial massage helps athletes recover from injuries more quickly and efficiently, allowing them to get back to training or competing at full strength. How Athletes Integrate Remedial Massage into Their Routine Athletes can incorporate remedial massage into their training and recovery regimen in a variety of ways. Some athletes opt for regular sessions to maintain muscle health and prevent injuries, while others may schedule a massage after a particularly intense training session or competition to speed up recovery. Pre-Competition or Pre-Training Massage: A light, stimulating massage before an event or workout can help warm up the muscles, increase flexibility, and prepare the body for physical activity. Post-Competition or Post-Training Massage: After an intense workout or competition, athletes often schedule a deep tissue massage to relieve muscle tension, flush out toxins, and alleviate soreness. Regular Maintenance Sessions: Some athletes choose to schedule regular remedial massage sessions as part of their overall injury prevention strategy. These sessions can help identify muscle imbalances, improve circulation, and maintain muscle health over the long term. Conclusion Remedial massage is an integral part of an athlete’s performance and recovery routine. Addressing physical challenges and promoting recovery, enhances overall mental health and well-being and long-term success in any sport. At Melbourne Massage and Treatment, we specialise in tailored remedial massage services that cater to the unique needs of athletes. Contact us to book your session and elevate your athletic performance. FAQs:
Jan
At Melbourne Massage and Treatment, we believe in the transformative power of massage therapy to heal the body, calm the mind, and elevate the spirit. Whether you are battling chronic pain, looking to ease stress, or simply indulging in a bit of wellness, our diverse range of massage therapies is designed to meet your unique needs. Discover the perfect massage experience in Melbourne that not only soothes but rejuvenates. Key Takeaways: Variety of Techniques: From Swedish to deep tissue, there’s a massage therapy suitable for everyone’s needs. Health Benefits: Massage therapy not only relaxes but also helps to alleviate pain, improve flexibility, and reduce stress. Specialised Services: Tailored treatments like pregnancy massage cater to specific needs, providing relief and comfort. An Overview of the Various Massage Therapies Available in Melbourne Swedish Massage: As one of the most popular types of massage, Swedish massage is perfect for those new to massage therapy or looking for complete relaxation. It involves long, flowing strokes, kneading, and circular movements on superficial layers of muscle using massage oil or lotion. This technique is particularly effective for reducing pain, joint stiffness, and improving circulation in the major muscle groups. Thai Massage: Unlike more traditional forms of massage, Thai massage uniquely blends deep tissue massage techniques with yoga-like stretching. Practitioners use their body weight to increase the intensity of the stretch, enhancing flexibility and relaxation while stimulating internal organs. Thai massage is performed on a floor mat, allowing the therapist to maneuver and manipulate the client’s body into yoga-like positions that stretch and tone the muscles. Sports Massage: Designed for athletes and fitness enthusiasts, sports massage focuses on areas of the body that are stressed from repetitive and often harsh physical activities. Techniques vary depending on the sport and the athlete’s needs but generally aim to prevent injury, enhance athletic performance, and reduce recovery time. This therapy can be used as a means to prepare the muscles before sporting events or to recover from strain after physical exertion. Remedial Massage: Remedial massage is targeted towards the healing of injuries and ailments, using precise strokes to address specific tissues, supporting healing and recovery. It can be highly effective for conditions such as chronic pain, muscle imbalances, reduced mobility, and postural issues. This therapy is often prescribed by physicians and may be eligible for rebates with certain health insurance plans in Australia. Hot Stone Massage: Hot stone massage involves placing warmed stones on certain points on the body, which improves the flow of energy and prepares muscles for a deeper and more relaxed massage experience. The heat can help release tension in your muscles and joints, and the stones may also realign energy pathways in the body. Customising Your Massage Experience No matter what your physical condition or wellness goals, at Melbourne Massage and Treatment, we strive to customise each therapy session to meet your specific needs. Our experienced therapists are skilled in various massage techniques and can adapt their approach to ensure the most effective and relaxing experience. Benefits of Regular Massage Therapy Engaging in regular massage therapy can significantly improve your quality of life by: Enhancing Flexibility and Range of Motion: Regular massages help to relax and stretch muscles, which can improve your flexibility and range of motion. This is particularly beneficial if you lead a sedentary lifestyle or regularly engage in physical activity. Improving Circulation and Reducing Blood Pressure: Massage therapies, especially those that involve manipulation of the muscles, can improve blood flow and reduce blood pressure. Better circulation can lead to decreased fatigue and more energy. Stress Reduction and Improved Mental Health: Regular massages reduce stress hormones like cortisol and increase neurotransmitters that help reduce depression. Boosting Immune System Function: By stimulating lymph flow, massages help the body to fight off infections, speeding up the body’s natural immune response. Understanding the Benefits of Different Massage Techniques Each massage technique offers unique benefits, catering to various physical and emotional needs. Whether you’re a busy professional seeking stress relief, an athlete looking to enhance performance, or simply in need of self-care, Melbourne Massage and Treatment offers a range of therapies designed to meet individual needs. Lymphatic Drainage Massage: Lymphatic drainage massage is a gentle technique that focuses on stimulating the lymphatic system, which plays a critical role in the body’s immune system and fluid balance. Using light, rhythmic strokes, this therapy helps reduce swelling, detoxify the body, and improve overall circulation. It’s an excellent option for post-surgery recovery or managing conditions like lymphedema. Myofascial Release: Myofascial release focuses on the connective tissue, or fascia, that surrounds the muscles and organs. This technique uses sustained pressure to stretch and release tension within the fascia, which can become tight due to stress, injury, or overuse. It’s ideal for improving flexibility, reducing pain, and increasing mobility in those with chronic conditions like fibromyalgia. Choosing the Right Massage Therapy for Your Needs Selecting the most suitable massage therapy depends on your specific goals and physical condition. Here’s a guide to help you determine the best approach: For Stress Relief and Relaxation: Opt for Swedish, aromatherapy, or hot stone massages, which are gentle and focus on relaxation. For Chronic Pain or Muscle Recovery: Consider deep tissue, sports massage, or trigger point therapy to target problem areas effectively. For Improved Circulation or Detoxification: Lymphatic drainage and reflexology are excellent for boosting the body’s natural detox processes. For Pregnancy Support: Pregnancy massage is tailored to alleviate common discomforts associated with pregnancy, offering a safe and nurturing experience. Conclusion Ready to embark on a journey of relaxation and rejuvenation? Contact us today to book your massage therapy session and experience the ultimate in relaxation and therapeutic benefit. Whether you’re seeking relief from pain, a way to reduce stress, or a method to improve overall health, our skilled therapists are here to guide you on your path to wellness. FAQs
Jan
Tendinopathy is a common condition that can cause discomfort, pain, and frustration, whether you’re an athlete or simply someone dealing with repetitive movements in everyday life. At Melbourne Massage and Treatment, Fitzroy North, Giovanni specialises in helping individuals navigate the recovery process and get back to their normal activities pain-free. If you’re wondering how to recover from a tendinopathy, here is a blog with advice and tips on healing effectively and efficiently. What is Tendinopathy? Tendinopathy refers to the degeneration or injury of a tendon—the connective tissue that links muscles to bones. It’s typically the result of overuse or repetitive stress, often seen in areas like the Achilles tendon, rotator cuff, elbow (e.g., tennis elbow), or patellar tendon (knee). What can lead to or aggravate a tendinopathy are repetitive motions or repetitive stretching, which, specifically, is something the tendon does not like and is not designed for. The tendinopathy’s symptoms. Tendinopathy symptoms can vary based on the gravity of the presentation and on the location of the tendinopathy. That said, the most common symptoms are: Pain or Tenderness The pain of a tendinopathy present is really local, and it can be pin-pointed with a finger. The pain may be dull or aching and is usually felt when the tendon is moved, touched, or especially stretched. Swelling Swelling may occur around the affected tendon. This swelling can be mild to moderate and can cause the area to feel warm to the touch. The swelling is often due to irritation or inflammation of the tendon, although tendinopathy primarily involves tendon degeneration rather than inflammation. Stiffness The affected joint may feel stiff, especially after periods of rest or inactivity. You might have difficulty moving the joint freely or performing certain movements due to tendon tightness. Decreased Range of Motion As tendinopathy progresses, the range of motion in the affected joint can decrease. This can make it harder to perform certain actions like lifting, walking, or reaching overhead, depending on where the tendinopathy is located. Pain During or After Activity Tendinopathy pain often worsens during or after physical activity that stresses the affected tendon. This is particularly common with repetitive movements or overuse. You may feel pain when engaging in activities like running, lifting, or repetitive motions such as typing or throwing. Pain That Improves with Rest but Returns with Activity Resting the tendon often reduces pain temporarily. However, once you resume activity, the pain may return. This is especially true if you don’t allow enough recovery time or return to activities too quickly. Weakness A weakened tendon can result in reduced strength in the affected muscle. You might notice that the affected area becomes weaker, making it difficult to perform everyday tasks that require strength or stability. Crepitus (Popping or Cracking Sensation) Some people with tendinopathy experience a sensation of grating, popping, or cracking when moving the affected joint. This may be caused by the friction of the tendon moving over other tissues or joints. How to Recover from a Tendinopathy: A Comprehensive Guide Recovering from tendinopathy involves a multifaceted approach to healing. Giovanni, at Melbourne Massage and Treatment, Fitzroy North, uses a variety of myotherapy techniques and recovery strategies to help you heal effectively. Here’s a step-by-step breakdown of how to recover from a tendinopathy: Rest and Reduce Strain on the Affected Tendon The first step in recovery is giving the affected tendon time to rest and recover. It’s essential to avoid activities or movements that exacerbate the pain. While complete rest may not be necessary, reducing the intensity and frequency of movements that stress the tendon will help prevent further damage. Based on the length of time that you have been experiencing the tendinopathy, anti-inflammatory can be helpful in reducing symptoms. But for that, you want to consult wither your GP or a pharmacist. Massage Therapy, Dry Needling and Joint Mobilizations Once an assessment has been done, and we have a better understanding of why you end up having a tendinopathy, we can work on the surrounding area with techniques like Deep tissue Massage, Dry Needling, and Joint Mobilisation. Each technique comes with its own benefit, and each technique can be used based on your needs and choice. What all of those technique has in common is that they can help increase blood flow to the area of tendon irritation and help the body recover. In specific then, Joint Mobilisation can help in improving the overall mobility of the joint itself, and help then in delivering more efficient exercises and drill that would be an essential part of your recovery from a tendinophathy. Isometric and Strengthening Exercises Implementing a structured rehabilitation program is a key component of recovering from tendinopathy. To help the acute pain to subside, it’s important to gradually introduce longer sessions of isometric exercises. Those exercises are the base of any recovery and are ideal for tendinopathy as they put the tendon tissue in a condition of resistance, that is what exactly tendon love and are thought for. Strengthening exercises are designed to improve muscle strength and endurance, which leads to the prevention of further injuries. Apply Heat Therapy Heat pack is a simple but effective ways to manage pain and inflammation in the affected tendon. Indeed, as the tendon is a tissue that has low blood supply, applying heat to it, for a max of 10 to 15 mins, 2 to 3 times a day, would help to drive more blood to the area. Why 10 to 15 minutes, is because we don’t want to bring exceed amount of blood to the area, or it would get hyper-inflamed. Gradual Return to Activity One of the most important steps in how to recover from a tendinopathy is knowing when and how to safely return to regular activities. It’s vital to avoid rushing back into full activity, as this can lead to re-injury. Gradually reintroduce movements or sports, but only when you feel comfortable and without pain. Giovanni will guide you through this process, ensuring your recovery is […]
Jan
A deadlift (conventional deadlift) is a popular exercise that aims to strengthen your posterior chain muscle, including the erector spinae muscle, glutes, and hamstring. It is considered a really top list of important exercises to do, and it can be fun and rewarding, but when the weight you move starts increasing, it can lead to severe injuries if you are not using the right technique. Let’s then look into what we need to do to get a good deadlift by starting to analyse from bottom to top how the body should be placed. Centre of mass and biomechanics in deadlift To start with, let’s talk about the biomechanics and the centre of mass for a deadlift. When doing exercises, biomechanics plays a crucial role in safety and optimal exercise execution, and there is no exception for the deadlift. Furthermore, along with all exercises, the lifting and the descending part, the weight has to be in line with the centre of mass. These two components are strictly interconnected to the other one, which means if I don’t use the right biomechanics, I am not going to have the weight aligned with the centre of mass, or if the weight is not aligned with the centre of mass, I am not using my biomechanics at its full potential. So, what’s the centre of mass in the deadlift? The centre of mass in a deadlift is that imaginary line that runs right from the mid-portion of your feet up right in front of your shins, and as you lift the weight up, it passes right in front of your pelvis. That’s where the bar is going to end once you complete the lifting motion. What happens if I don’t keep the bar along the centre of mass? At any stage, during the lifting or the descending motion, if you move the bar further away from the centre of the mass line, there is a great danger of injury. This is because, as the weight travels away from the centre of mass, there is an increase in momentum, which means that your muscles and ligaments that are working hard to move the weight are suddenly placed under a greater load. What are then the proper biomechanics to observe along a deadlift? Ankle and Knee To execute a good deadlift, we want to ensure we have good ankle dorsiflexion, which is not as important as when we squat, but still, we better ensure it is working right. This would allow a straight forward movement of the knee, which would not need to find its way medially or laterally along the initial bending for when we go to grab the bar. Moving up the chain, as we said, the knee have to point straight ahead, following the toes direction. Hip and lower back Next is the hip. This is an important joint, and here is where we need to make sure that we tilt the pelvis forward (bring the teil bone upwards) and as we hinge the hip, we have to have enough movement in there that the greater trochanter (bone landmark that represents the side of the femur’s head) is posterior to the malleolus (the bone landmark that make the side and medial portion of the ankle). Now, if we managed to have tailbone project far back and up, and hip hinged with a slightly bent knee, our back up to cervical area would be alrady quiet flat. Thoracic and head If we keep going upwards, we get to the upper thoracic area, right between the scapula. Here, we want to keep the scapula protracted and have the rhomboids and serratus anterior muscles active and strong so that the arms can hang down straight towards the bar and sit right next to the knee. Regarding the head, use your eyesight to look down at the floor at 45° in front of you and feel the ears pulling away from the shoulder. That would keep your neck nice and long and place the head in the right position. Arms and hands Arms hang down from the shoulder in a straight line, from the AC Joint down to the wrist. The arm has to feel heavy and prolonged, and the hands must sit right next to the shin. Indeed, your arms must stay as wide as your shoulders. That would ensure that your arms are at 90° with the bar, and from a vertical pool point of view, they can take the maximum load ever. Lastly, regarding the hands, there are different grip types that can be used for the deadlift. What is most important is that the wrist is straight following the armline. For exercise purposes, you can have a regular grip where your thumb is gripping around the bar. For heavier weights, you may want to do a mixed grip, where one hand (the dominant one) has the palm facing forward, and the other hand has the palm facing you. In conclusion, the biomechanics of the deadlift, if used correctly, will allow you to always weight in a safe spot, in line with the centre of mass. Your back has to be flat at all times, and along the exercise execution, you want to grasp air in, engage the core to flat out the lower back and then you can lift off. Benefits of Deadlifting Now, let’s look into the benefits of deadlifting. Full-body workout: Deadlifts engage multiple muscle groups—glutes, hamstrings, quads, lower back, core, traps, and forearms—providing a full-body workout in a single movement. Improved strength: Deadlifts are among the best exercises for building overall strength, especially in the posterior chain (back, glutes, and hamstrings). Better posture: Deadlifts can improve posture and reduce the risk of slouching by strengthening your back and core muscles. Core stability: The movement requires significant core activation, helping to enhance core strength and stability. Increased athletic performance: Deadlifts translate well to other athletic movements, as they improve explosiveness, agility, and endurance. Fat loss: The intensity and demand on […]
Jan
If you or someone you know is struggling with the lingering symptoms of Long Covid symptoms, you are not alone. After the initial acute phase of COVID-19, many people continue to experience debilitating symptoms such as fatigue, breathlessness, and brain fog that can last for weeks or even months. These prolonged effects, commonly referred to as Long Covid, have created a pressing need for effective treatment strategies to manage and alleviate the symptoms. One promising approach gaining attention is Manual Lymphatic Drainage (MLD) Massage, a gentle and non-invasive therapy that can support the recovery process for Long Covid patients. At Melbourne Massage and Treatment, Giovanni, a highly trained therapist from the Vodder Academy, is helping clients recover from the lingering effects of Covid-19 using this technique. But how exactly does MLD work, and can it help you overcome the frustrating symptoms of Long Covid? What is Manual Lymphatic Drainage Massage (MLD)? MLD is a specialized massage technique that uses gentle, rhythmic movements to stimulate the lymphatic system—the body’s waste removal and immune system. The lymphatic system is responsible for draining toxins, bacteria, and waste from the body’s tissues. It plays an essential role in inflammation control, immunity, and tissue recovery. MLD can help to enhance the flow of lymph, reduce chronic-inflammation, alleviate congestion, and promote overall healing. Trained at the renowned Vodder Academy, Giovanni uses the Dr. Vodder method of MLD, a highly effective and evidence-based technique. This form of lymphatic drainage focuses on increasing lymph flow and addressing issues such as fluid retention, swelling, and inflammation, which are common in patients suffering from post-viral syndromes, including Long Covid. Long Covid Symptoms: A Multifaceted Condition Long Covid is a condition where individuals experience lingering symptoms after the acute infection phase has passed. Some of the most common symptoms include: Fatigue: Extreme tiredness that doesn’t improve with rest Breathlessness: Difficulty breathing or catching your breath even after mild exertion Cognitive Dysfunction: Often referred to as “brain fog”, which includes issues with concentration, memory, and clarity of thought Muscle and Joint Pain: Persistent aches and pains that can make everyday tasks difficult Sleep Disturbances: Trouble falling or staying asleep due to physical discomfort or anxiety While medical management of Long Covid usually focuses on symptom control, the current lack of effective pharmaceutical treatments leaves many patients seeking alternative therapies. That’s where Manual Lymphatic Drainage can make a significant difference. How MLD Helps with Long Covid Symptoms A recent study, Manual Lymph Drainage for Post-COVID-19 Related Cough, Breathlessness, and Fatigue, explored the use of MLD as a treatment for individuals suffering from persistent Long Covid symptoms. This study found that MLD helped reduce symptoms like fatigue, breathlessness, and chronic cough, with improvements starting as early as the third treatment. Patients reported increased energy levels, better sleep, and enhanced functional capacity after just a few sessions. Giovanni’s expertise with MLD can be crucial in addressing the inflammation, poor lymphatic drainage, and respiratory issues often associated with Long Covid. Key Benefits of MLD for Long Covid Symptoms Recovery: Reduces Inflammation One of the key factors contributing to Long Covid symptoms is chronic inflammation. MLD helps to reduce systemic inflammation by promoting the drainage of inflammatory waste and toxins, which can alleviate discomfort and promote healing. Improves Breathing Function Many Long Covid sufferers experience breathlessness, a symptom that can greatly affect quality of life. MLD targets the lymphatic pathways in the chest and lungs, which can help reduce inflammation in the respiratory system, clear mucus, and improve lung function. The technique also includes special “bronchitis” maneuvers that help open up the lungs and reduce coughing. Boosts Energy Levels Fatigue is one of the most disabling Long Covid symptoms. By supporting lymphatic flow and reducing congestion, MLD can improve circulation and oxygen delivery to the body’s tissues, helping to restore energy levels and combat the persistent tiredness that plagues many Long Covid sufferers. Supports Immune System Recovery Long Covid symptoms often result from an immune response gone awry. MLD can help recalibrate immune function, promote lymphatic circulation, and enhance the body’s natural ability to heal itself. Enhances Mental Clarity Brain fog and cognitive dysfunction are common complaints among people with Long Covid. By reducing inflammation and promoting better circulation, MLD may help improve mental clarity and cognitive function, allowing patients to regain focus and reduce feelings of confusion or mental fatigue. Improves Sleep Quality Many Long Covid sufferers report difficulties with sleep. By reducing pain and inflammation, MLD helps induce a relaxation response in the body, which can promote deeper, more restful sleep. Giovanni’s Approach: Tailored MLD Treatment for Long Covid Symptoms Giovanni, a skilled therapist with extensive training in the Vodder Academy’s MLD method, offers personalized treatments for those struggling with Long Covid. Each session is tailored to the individual’s specific symptoms, addressing areas such as: Chest and Lungs: To reduce inflammation and congestion Neck and Shoulders: To alleviate stiffness and promote relaxation Facial Area: For sinus congestion or post-viral inflammation Whole Body: To improve general circulation, reduce swelling, and stimulate the lymphatic system. When working with this type of presentation, it is also valid to consider a shorter initial session to ensure that MLD would not spike up your symptoms. If you are not sure what works best for you, just ask to Giovanni. Giovanni’s gentle, compassionate approach helps create a safe space for clients to heal. Many clients report feeling noticeably better after just a few sessions, with improvements in breathing, energy, and mental clarity. Read here about the Melbourne Massage and Treatment testimonials. Real-World Results: Case Studies In a study of two Long Covid patients undergoing MLD treatment, both reported substantial improvements in their symptoms. After just a few sessions, they experienced reductions in breathlessness, fatigue, and overall discomfort. By the time of their follow-up treatment, both patients reported feeling the best they had since before contracting COVID-19, with increased energy, improved sleep, and less reliance on medication. Why Choose MLD for Long Covid Recovery? Non-invasive and Drug-free: MLD offers a natural, […]
Dec
Lipedema is a chronic and often misunderstood condition that primarily affects women, leading to disproportionate fat accumulation in specific areas of the body. At Melbourne Massage and Treatment, we aim to provide clarity on the stages and types of lipedema, highlighting its symptoms and classifications to support early diagnosis and effective management. Key Takeaways Four stages: Lipedema progresses from smooth skin to severe lipo-lymphoedema. Specific types: It primarily affects areas like hips, thighs, arms, and legs. Pain and swelling: Symptoms intensify with each stage, impacting mobility and comfort. Early intervention: Timely diagnosis and management can slow progression. Targeted care: Treatments like MLD and compression therapy alleviate symptoms. What is Lipedema? Lipedema is a medical condition characterised by the abnormal buildup of fatty tissue in specific areas of the body. Unlike regular fat, which can be lost through dieting and exercise, the fat deposits in lipedema are resistant to lifestyle changes. It typically affects women, with onset often occurring during puberty, pregnancy, or menopause, when hormonal changes are prevalent. While lipedema can occur in various parts of the body, it most commonly affects the legs, arms, and buttocks. The condition is often mistaken for obesity or lymphedema, but it has distinct characteristics that set it apart. Lipedema fat is usually symmetrical, and it doesn’t affect the feet or hands. The fat is also usually tender to the touch, and people with lipedema may experience bruising more easily. The severity of the condition varies, and it is classified into four stages based on its progression. Stages of Lipedema Lipedema progresses over time, and its symptoms can worsen if left untreated. The condition is divided into four stages, each of which is characterised by different symptoms and severity. Stage 1: Early Lipedema Stage 1 is the earliest phase of lipedema and is characterised by the appearance of mild, localised fat deposits. At this stage, the fat is still soft and may not be easily noticeable, except for subtle changes in the body’s contour. Symptoms of Stage 1: Fatty deposits: The fat typically accumulates around the thighs, hips, and buttocks, creating a noticeable, disproportionate shape. The fat tends to be symmetrical and is more pronounced in the lower body. Soft, spongy texture: The fat deposits feel soft and pliable to the touch, with little or no visible skin changes such as dimpling. Mild tenderness: The fat areas may be mildly sensitive to pressure or touch, although this isn’t always the case. No noticeable swelling or skin changes: At this stage, there is usually no visible swelling or lymphedema-like symptoms. In Stage 1, many people may not even realise they have lipedema, as the changes are subtle and may resemble regular weight gain. However, the condition can be identified if the fat distribution is disproportionate to the upper body. Stage 2: Moderate Lipedema Stage 2 marks the progression of lipedema into a more noticeable and pronounced stage. The fat deposits become more dense and are no longer soft and pliable. The skin may begin to show signs of changes, and the individual may begin to experience more discomfort. Symptoms of Stage 2: Firm, lumpy fat: The fat deposits become firmer and take on a lumpy texture. The skin over these areas may develop a “cottage cheese” appearance, which is often described as “skin dimpling.” Increased tenderness and pain: The affected areas become more sensitive, and the individual may experience pain or aching in the affected areas, particularly after prolonged standing or physical activity. Fat accumulation around the knees: The fat may start to accumulate around the knees, further contributing to the disproportionate appearance of the legs. Swelling: Mild swelling may begin to develop in the lower limbs, and the affected areas may feel heavy or tight. Limited mobility: Some individuals may experience discomfort when moving, particularly during activities like walking or standing for long periods. In Stage 2, lipedema begins to become more visually evident, and individuals may notice a change in their body shape. This stage is often when the condition becomes more difficult to ignore, and medical attention may be sought. Stage 3: Severe Lipedema At Stage 3, lipedema becomes more severe and can lead to significant changes in body shape, discomfort, and reduced mobility. The fat deposits are much larger, and the skin shows more noticeable changes, including increased swelling and thickening of the tissues. Symptoms of Stage 3: Massive fat deposits: The fat becomes much larger, and the affected areas may take on a more “column-like” appearance. This is particularly noticeable in the thighs and lower legs. Severe swelling: Swelling becomes more pronounced, particularly in the legs and feet. This can cause the legs to appear disproportionate compared to the upper body. Thickened skin: The skin over the affected areas may become thickened, and the surface may appear coarse or uneven. Pain and discomfort: The pain and tenderness in the affected areas become much more noticeable, and individuals may experience chronic pain, particularly when walking or standing for long periods. Restricted movement: The increasing size of the fat deposits and the discomfort associated with them can restrict movement, making physical activity more difficult. Stage 3 lipedema often significantly impacts an individual’s quality of life. The symptoms become more debilitating, and the risk of developing other complications, such as lymphedema, increases. Stage 4: End-Stage Lipedema Stage 4 represents the most severe form of lipedema, with the fat deposits becoming massive and causing significant disability. At this stage, the condition may overlap with lymphedema, as both conditions can lead to swelling and tissue damage. Symptoms of Stage 4: Extensive fat buildup: The fat deposits are large, hard, and dense. The affected areas may appear distorted, with the legs often becoming thick and misshapen. Severe swelling and lymphedema: Swelling becomes more significant and may extend into the feet and hands. This is when lipedema is often complicated by lymphedema, causing the tissues to retain fluid. Chronic pain: Pain is often constant and can be debilitating. The pain may be sharp, throbbing, or aching, […]
Dec
Lymphoedema is a condition that causes swelling in the arms, legs, or other parts of the body, often due to an impaired lymphatic system. For many, this condition can be a result of surgery, radiation therapy, or injury to the lymph nodes. Although preventing lymphoedema cannot always be entirely achieveble, there are several proactive strategies that high-risk individuals can adopt to minimize their chances of developing this debilitating condition. At Melbourne Massage and Treatment Lymphoedema Clinic in Fitzroy North, we specialize in offering personalised care to prevent lymphoedema from progressing, and our experienced therapist, Giovanni, is here to guide you through some of the most effective preventive measures. Understanding Lymphoedema: Who’s at Risk? Certain individuals are at higher risk of developing lymphoedema, especially those who have had cancer treatments that involved the removal of lymph nodes or radiation therapy. Other risk factors include: Surgical procedures involving lymph node removal Radiation therapy, which can damage the lymphatic system Infections that affect the lymphatic system Trauma or injury that affects the lymph nodes or vessels Genetics, as some people are born with a predisposition to lymphoedema Smoking people who are smokers are more at risk of Lymphoedema Obesity, elevates the risk of lymphoedema Even if you haven’t yet developed lymphoedema, but are at high risk, it’s crucial to implement lifestyle strategies that can help in its prevention. To better understand the level of your risk of developing Lymphoedema, check the following link: • Arm Lymphoedema Risk Table • Leg Lymphoedema Risk Table Top Tips for Preventing Lymphoedema Here are some effective strategies to help prevent lymphoedema from developing: Maintain a Healthy Weight Carrying excess weight can put added pressure on the lymphatic system and increase the risk of developing lymphoedema. It is essential to manage your weight through a balanced diet and regular exercise. Maintaining a healthy weight will help reduce the strain on the lymphatic vessels and promote optimal fluid circulation. Stay Active Exercise is one of the most effective ways to keep your lymphatic system functioning well. Movement helps to stimulate the flow of lymph fluid, which reduces the risk of fluid retention and swelling. Simple low-impact exercises, such as walking, swimming, and tai-chi can be great options for lymphatic health. But also strength training, can boost circulation and prevent lymphoedema from developing. Each exercise program is something to look into along the different stages of Lymphoedema, and it is also based on your previous and current level of fitness and medical history. On the other hand, avoid prolonged periods of immobility or standing, as these can increase the likelihood of fluid build-up. If you have a sedentary job or lifestyle, take regular breaks and move. Little move are better then no move at all. Wear Compression Garments Compression garments help maintain fluid circulation and prevent swelling. For individuals at risk, wearing compression sleeves, stockings, or garments as made on measurement can help prevent lymph fluid from accumulating in affected areas. Giovanni can recommend clinics where to get the compression garments from, and he would highly recommend staying away from the pharmacy type of garments worn, as they are most likely not going to serve their presentation and can lead to more discomfort than benefit. Protect Your Skin and Limbs Skin protection is essential to reduce the risk of infections, which can trigger or worsen lymphoedema. Minor cuts, insect bites, or burns can cause infections that may lead to fluid retention. Ensure your skin is clean, moisturized, and free from scratches. If you are at high risk of lymphoedema, be mindful of potential skin injuries and take precautions to prevent cuts or wounds, especially on limbs that are at risk. After showering, make sure to dry your skin well and avoid, where possible, synthetic clothes, which may keep the level of humidity on the skin and not let it breathe. Practice Good Hydration Staying hydrated is crucial for maintaining overall health and supporting the function of your lymphatic system. Drinking enough water helps to keep your lymphatic system flowing smoothly and reduces the chances of fluid retention and swelling. Even though there is no general recommendation of how many glasses of water you should drink daily, make sure not to feel dehydrated, depending on your activity levels, environment, and overall health. Water also can be absorbed into the body by the intestine from the food that we eat. So ensure to eat plenty of veggies and fruit, that not only would come with diet benefits, but would ensure you are taking enough water per day. Monitor Your Health Regularly Regular monitoring of your body, especially areas that may be more prone to swelling, is key. If you notice any signs of swelling, tightness, or discomfort, it’s important to address these symptoms early before they progress. Giovanni at Melbourne Massage and Treatment, Lymphoedema Clinic offers personalised assessments and treatments to ensure that potential issues are identified and treated early. We specialize in lymphatic massage and other treatments that can help prevent the onset of lymphoedema. Limit Heat Exposure Heat can cause blood vessels to expand and may increase the risk of fluid build-up in the limbs. For individuals at risk of lymphoedema, it’s best to avoid excessive heat from hot showers, saunas, or prolonged sun exposure. If you need to be in hot environments, try to keep your limbs elevated to reduce swelling. Manage Stress Effectively Chronic stress can affect the functioning of your immune and lymphatic systems, making it harder for your body to fight infections and manage fluid balance. Engaging in relaxation techniques such as deep breathing, meditation, or mindfulness can reduce stress and support overall lymphatic health. Avoid Tight Clothing and Jewelry Tight clothing, especially around the arms or legs, can restrict the flow of lymph fluid and increase the risk of lymphoedema. Avoid wearing tight-fitting garments or jewellery that may impede circulation, and opt for loose, comfortable clothing instead. This includes bras and underwear. Indeed, in the case of bras, they can put pressure right on […]
Dec
Running is a fun activity and top of one of the most common sports activities among adults, it is a good sport for increasing insurance, cardio, and building strength in the lower limb joints and bond. Yes, you red that right, running can help in building bone mass and make your joint stronger. About the joint strength, it is possible, if you have been training for the right amount of time doing what your body can do, but by still following simple biomechanics rules. On the other hand, there is a common pain presentation for male runners in their 30’s to 40’s that is Hip Impingement. Is there a right way to run? The shortest answer to this question is no. No, there is no right way to run; everyone is different, and we are all going to act differently when asked to do something, and that’s okay. On the other hand, there are certain things we should all look into before commencing run training. One of these is the mobility of our lower joints, like the big toe and the ankle. It is all connected As per already explained in the mobility stability blog, we know that the body has joint which are mobile, and joints which are stable. Those joints are sitting one after the other one in a sequence like: mobile, stable, mobile, stable etc… The toes are mobile joints, the metatarsals are stable joints, the ankle is mobile, the knee is stable, and the hip is mobile. For the purpose of this blog, we stop at the hip. Now, when we run or even walk, we grip the ground with the toes. The big toe specifically has to take the major part of the load, as it is in line with the centre of mass, and therefore, to allow most of the movement, it needs to be able to extend to a certain degree. For walking 45°, for running 65°, for sprinting 85°. If this extension is limited or missing, the stable joint above will try to compensate for this missing mobility, and this thing would get funny. Hip joint The hip joint is a ball-socket joint type, where the socket is part of the pelvis, and the ball is the top part of the femur. Now, those two bonds are interconnected via a series of ligaments and can already present different person per person. So there is one who may have a retroverted hip, or an antroverted hip, which means, retroverted the back side of the femur head is bigger than the anterior one, and antroverted the opposite, the anterior side is bigger than the posterior one. That presentation can manifest issues when someone is trying to do a squat or a hip hinge. Restricted ankle dorsiflexion can lead to hip impingement Going back to the mobility stability chain, when the dorsiflexion of the ankle is compromised, which would happen when a big toe is not acting as a mobile joint, this disbalance of movement would create repercussions on the hip socket. Now, we have the knee between the ankle and the hip, which is a stable joint. If the ankle is not dorsiflexing correctly, the knee will start banding to the side to try to accommodate the shock absorption and the lack of ankle mobility. When this happens, the femur leans to one side more than the other, starts pushing into the pelvis’s socket, and grinds the ligaments. Yes, because if the knee goes laterally during the running motion, on its opposite side, the femur will go medially. This mechanism is called hip impingement, and we know that male runner in their 30s to 40s are really prone to this presentation. In more technical terms, we refer to hip impingement as FAI or Femoroacetabular Impingement, where acetabulum is the name given to the socket of the pelvis. More about FAI There are two main types of Hip impingements: CAM impingement and Pincer impingement. CAM impingement occurs when the femoral head loses its spherical shape at the head-neck junction, resulting in an altered head-neck ratio and impingement. On the other hand, Pincer impingement involves excessive prominence of the acetabular rim, causing the femoral head to pinch against it. Diagnostic tests like the FADDIR maneuver, commonly used to detect FAI, show variable accuracy. Studies on different age groups and sport-specific populations have reported sensitivity and specificity rates ranging from 41% to 80%, highlighting the complexity of diagnosing FAI, especially when distinguishing between CAM, Pincer, or mixed types. Prevention of hip impingement In order to minimise the chance to suffer from this presentation, is good to analyse the dorsiflexion of the ankle. For this there is a really simple test, called knee to wall, which anyone can do in their home. What you would need is a wall, and an mesuring tape or ruller. The idea is to stand 10 cm away from the wall, and that’s the distance between the big toe and the wall. The second foot is sitting behind at a comfortable distance to maintain equilibrium. The side that we are testing has to start bending at the knee, aiming to touch the wall with the knee itself. The heel of the foot tested can’t lift off from the ground, whereas the other heel can. Ideally, we can reach the wall with our knees. If not, step 1 cm forward, and try again, till the time you find the distance that you can cover. Ideally, the average distance that should be able to cover is 10 to 12 cm. Recovery from a hip impingement If you are already experiencing a hip impingement, it would be advised to seek help. Book now a Myotherapy session to start your journey of recovery. During the initial consultation, we would evaluate your clinical history and sports activities and perform some testing, including the knee-to-wall. After that, if we confirm that your presentation is a hip impingement, we will start working on mobilising the ankle and the hip […]