At Melbourne Massage and Treatment in Fitzroy North, as a clinical Myotherapist, I am enthusiastic to offer 1:1 fitness class that aim to improve your wellbeing and body strength. And one thing that I will never stop surprising my clients with is that it is never too late to start working on their strengths, no matter their age, gender, and capacity. Whether you’re recovering from injury, managing persistent pain, navigating age-related changes, or simply want more energy and confidence, personalised fitness is transformative. Why Starting Now A 1:1 Fitness Class Matters? Strength Training Improves Physical Health at Any Age Have you ever heard an older person wishing to be weaker? No, don’t you? That’s why strength and resistance training aren’t just for elite athletes or bodybuilders; they’re essential for everyone. As we age, our body’s natural capacity to regenerate, including regenerating muscle mass and strength, bone density, and other body tissues, naturally declines, which can affect balance, mobility, fall risk, and independence. Resistance training reverses this decline and improves functional outcomes. A systematic review by Kashi K. S. et al. (2023) found that resistance training significantly improved muscle strength, physical function, and reduced symptoms of depression in older adults. Exercise Matters for Mental Health Too Exercises are not only the best way to maintain physical health but also have an immense impact on our mental health. And that is a 1:1 fitness class or a group class, regular exercises can really change how you feel within your head. Infact, we have plenty of evidence from Recent Research that looks into this: A review by Ayaz A. et al. (2026) highlights how aerobic, resistance, and mind-body exercise modalities have psychological benefits, from improved mood to reduced stress and anxiety. Study by Ma Y. and Mumtaz S. (2025) finds that structured exercise programs improve mental well-being by activating neurobiological and psychosocial pathways. Meta-analysis by Rossi E. (2024) showed that strength training has moderate and significant antidepressant effects in adults with depressive symptoms. So yes, your workouts aren’t just changing your body, but they’re changing your brain. Why 1:1 Fitness Classes Are Especially Effective While training is beneficial for everyone, for physical and mental health, personalised training, like a 1:1 fitness class, makes a huge difference, and here’s why: Training Tailored to You Everyone has different goals when starting a fitness journey, or while they are training, and everyone has different needs and capacities, on which the goal is shaped. Therefore, a 1:1 fitness class session allows for customised programming that matches your goals, health history, injury status, and movement patterns, which generic videos or crowded group classes rarely provide. Expert Guidance Prevents Injury At Melbourne Massage and Treatment, I am proud of the studies I done (a Bachelor in health science clinical myotherapy, and following courses like the KLT training) and the effort I put in place to improve my fitness and communication skills, which led me to offer a tailored program for any of my clients. For people with pain, past injuries, or chronic conditions, this is crucial. Motivation and Accountability I often come across clients who don’t feel confident enough in themselves, who don’t like the gym and think that strength training for them is not a thing. And that’s when I can’t stop thinking about how powerful it is to change their mind by showing them how a few minutes of well-done movement, either with or without load, can change everything. That’s when I get them in for Fitness Class here in Fitzroy North, and I help them achieve their goals. Personalised Follow-up On top of a tailored 1:1 fitness class in person, what makes the difference in terms of service here at Melbourne Massage and Treatment, when I show some exercises, I will send you a PDF file with the picture and the description of the exercises, to ensure you will be bale to replicate those exercises anywhere you are ay your own time and comfort. Fitness Class Comes With An Added Bonus — Better Bone and Cardiovascular Health The action of lifting weights and lifting heavy is seen from your body as a positive stress, which creates a concatenation of benefits. Along those we find: Bone regeneration – increase of bone density Maintaining metabolic health Improving markers related to heart disease and diabetes Improve or maintain optimal equilibrium – poor equilibrium is the major cause of falls. And more… All the benefits a fitness class can deliver are crucial as we age. No one, as they age, wishes that their health gets more and more compromised, isn’t it? Start Where You Are — It’s Not About Perfection Whether you’ve never stepped foot in a gym before, you’re returning after an injury, or you’re trying to break a cycle of inactivity, the best time to start was yesterday. The next best time is now. It is never too late to start working on your strength, and this is the most important message I find myself passing on to my clients. The body can always adapt to load. And no matter if you have just started or you are a pro, you will always have to face some challenges. Therefore, start working on your mobility, improve the way your body can move, let’s than load it a little at the time, and build your own journey into wellbeing day by day, fitness class after fitness class. Final Thoughts You don’t need to be “fit enough” to start a 1:1 fitness class, and it’s absolutely never too late. Here’s the truth I’ve seen in across many clients: People in their 40s, 50s, 60s, and beyond see meaningful gains, both physically and mentally. Individualised guidance accelerates progress safely. Strength and structured exercise improve both quality of life and mental well-being. If you’ve been thinking about starting a fitness journey, come and talk to us at Melbourne Massage and Treatment, Fitzroy North. For those who decide to commit to a change, a positive change, for their well-being, there are 5 or […]
Tag Archives: myotherapy
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Feb
Here in Fitzroy North, at my Myotherapy Clinic and 1:1 fitness class studio, I get to work with a wide range of clients, and what I notice is that there is a lack of knowledge and awareness on how to deliver a Glutes Strengthening. And why I believe that a squat is important is simply because squatting is an action that we do so often throughout the day that we all should be good at it, and it is the best functional movement that allows you to reinforce the full body structure. Therefore, when I come across those presentations, I ensure to educate my patients about the basic mechanics of a squat, including mobility, stability, and glutes strengthing. Are You Looking Into Glutes Strengthening? Let’s Check Your Joint Mobility and Stability First In order to deliver effective training for your glutes, including delivering an efficient squat, you will look at: Adequate ankle mobility A well-coordinated hip hinge Stability in fee tarsals and knee joints Those are regular things I would look at during a myotherapy treatment and 1:1 fitness class in Fitzroy North, to improve glute activation, movement efficiency, and injury resilience. Ankle Mobility Exercise to Improve Squat Depth and Lower Limb Mechanics As discussed in greater depth in the mobility and stability blog, before we start looking at strength and start working on functional movement, like the squat, we want to ensure that the mobile joints are mobile enough to deliver the right mechanics. In fact, limited ankle mobility often results in compensatory strategies such as: Excessive forward trunk lean during squats Early heel lift Increased stress on the knees or lumbar spine Clinical Importance of Ankle Mobility Adequate ankle dorsiflexion allows improved tibial progression during squatting movements, enabling more effective hip and glute loading. Exercise: Knee-to-Wall Ankle Dorsiflexion Drill Position the foot flat on the ground, facing a wall Aim for a 10 cm distance between the big toes and the wall Maintain heel contact with the floor Drive the knee forward toward the wall under control Perform slow, controlled repetitions Your aim is to teach the wall with the kneem, with a big toe-wall distance of min. 10 to 12 cm Clinical application:This exercise is commonly prescribed in myotherapy sessions to improve squat mechanics, reduce compensatory loading, and support long-term joint health. Hip Hinge Drill for Posterior Chain Activation and Spinal Control The hip hinge is a fundamental movement pattern required for safe and effective loading of the gluteal muscles, but not only that, indeed, poor hip hinge mechanics often present as excessive lumbar flexion or extension during deadlift-based movements. Why Hip Hinge Mechanics Matter Efficient hip hinging can help with: Increases glute and hamstring activation Reduces lumbar spine strain Improves RDL and deadlift performance Exercise: Wall-Assisted Hip Hinge Drill Stand approximately 20–30 cm from a wall Push the hips posteriorly to make contact with the wall Maintain a neutral spine and rib position Return to standing using glute contraction (squeeze those glutes) Clinical focus:This drill is a key component of both rehabilitation and performance-based programming at Melbourne Massage and Treatment. It is also a fundamental movement pattern taught in my glute-focused fitness classes, ensuring clients build strength safely and efficiently. Stability Starts From Your Feet Foot stability is a crucial part of delivering a good squat, especially during a low-bar squat, when feet are flat on the ground. Imagine your feet unable to give a stable direction to whatever is above, like the ankle, knee and hip. This would lead to knee shaking during squatting, and once the squat load increases, the risk of injury rises. So for foot stability, we look at: Even weight distribution of your load along the plantar of the feet, not only on your toes or on the heel. All toes, grabbing the floor, throughout the squat performance Lower-bar squat, feet flat on the floor (be barefoot or use gambaletto type of shoes) and feet wider than hip, stand in slight external rotation High-bar squat, feet open wide as hip stand (so a narrow stand) and heel well elevated. In both my clinical work and my strength-based fitness classes, foot stability is always assessed first. On the other hand, more about the high and low bar squat is available from this blog. Squats for Functional Glutes Strengthening In my glute-strengthening fitness class sessions, the squat is one of the primary movements we refine. Keep in mind that when we talk about squat for glut strength, we always refer to the lower-bar squat. Therefore, when performed with appropriate technique, this exercise is the most effective exercise for developing functional glutes strenghtening and improving lower-limb coordination. Below, you will find the most common Clinical Faults in Squatting Limited ankle mobility restricting depth Poor hip control resulting in lumbar compensation Reduced gluteus contribution due to motor control deficits So this is what you need to focus on to for a Optimal Glute Engagement while squatting: Maintain even foot pressure throughout the movement Maintain spinal alignment and controlled descent Drive upward through the heels and mid-foot Clinical note:Squat depth should be dictated by movement quality rather than arbitrary range targets. Romanian Deadlifts (RDLs) Another Glutes strengthening Exercise The Romanian deadlift, in comparison to the conventional deadlift, is a partial movement, where the load never touch the ground throughout the exercise (once it gets picked off the ground). This type of lift is ideal for exercising the posterior chain, particularly in the gluteal and hamstring musculature. Benefits of RDLs in Myotherapy and Strength Training Enhances glute and hamstring load tolerance Improves hip-dominant movement capacity Reduces injury risk through controlled eccentric loading RDL Execution Guidelines Maintain close bar or weight proximity to the body Initiate movement via hip hinge, not knee flexion Maintain spinal neutrality throughout the range Terminate the movement when pelvic control is lost Clinical relevance:RDLs are regularly integrated into rehabilitation and strength programs for clients with lower back pain or who are returning to lifting after injury. But are also ideal to build […]
Jan
Once you have been diagnosed with lymphoedema (also known as lymphedema), you will soon learn that compression therapy plays a vital role in long-term management of this chronic condition, and one of the most common questions I hear in my clinic is: “What’s the difference between circular knit and flat knit lymphoedema compression garments?” In this blog, I will explain the difference between these two types of lymphoedema compression knit, so that it may help you understand better how your lymphoedema can be managed in the long term. Why Is Lymphoedema Compression Essential? As discussed in many more blogs, lymphoedema is a chronic condition caused by an impaired lymphatic system, which leads to the accumulation of lymph fluid and persistent swelling in one or more body parts. If not correctly managed, lymphoedema can progress and cause: Increased limb size – elephant leg Tissue fibrosis (hardening) Skin changes – including numbness Higher risk of infections – cellulitis is a common one Compression therapy is a cornerstone of CDT (Complete Decongestive Therapy), alongside: Manual Lymphatic Drainage (MLD) – ideal to boost your lymphatic system drainage capacity Skin care is essential to avoid skin cracks and infections Exercise and movement – especially if wearing circular knit compression Long-term compression – So in short, lymphedema compression supports lymphatic flow, helps maintain limb volume reduction, and prevents the worsening of lymphoedema. What Is Circular Knit Lymphoedema Compression? Circular knit compression refers to the method by which garments or bandages are made. In this case, the knit is made using a continuous circular weaving method, creating a seamless and highly elastic fabric. Benefits of circular knit compression: Lightweight and smooth texture Greater elasticity and stretch Often available off-the-shelf More discreet under clothing Circular knits are ideal for those lymphoedema patients who can and should move with the limb affected by lymphoedema. Indeed, the circular knits are designed to allow the lymphedema patient to move; therefore, while the limb is compressed, the lymphatic system is simultaneously boosted by compression and movement. When circular knitting may be suitable: Mild lymphoedema Early-stage lymphedema Limbs with minimal shape distortion Well-controlled swelling However, due to their elasticity, circular knit garments often lack the containment needed for more advanced lymphoedema, especially when fibrosis or limb shape changes are present. What Is Flat Knit Lymphoedema Compression? So, even in the case of Flat-knit compression, the name refers to the way the fabric is produced, like flat fabric and stitched together with a seam. This allows for higher stiffness and customised shaping. Benefits of flat knit compression: Firmer, more supportive structure Superior containment of swelling Custom-made to individual limb measurements Better control of irregular limb shapes Flat knit is usually recommended for: Moderate to severe lymphoedema Long-standing or progressive lymphedema Skin folds or lobes Fibrotic tissue Swelling that rebounds quickly A lymphoedema patient is unable to move much Therefore, based on the severity and lymphoedema stage, we would suggest using flat knit compression for more severe presentations or for someone who is unable to move the limb(s) affected. Compression Garments and Complete Decongestive Therapy (CDT) At Melbourne Massage and Treatment, in Fitzroy North, I offer Complete Decongestive Therapy (CDT) as part of lymphoedema management, which is internationally recognised as the most effective approach to lymphoedema treatment. Here is a list of things that I would offer during a lymphoedema management appointment: Comprehensive lymphedema assessment Manual Lymphatic Drainage Swelling reduction during the intensive phase of CDT Preparing limbs for compression garments Education on long-term self-management To simplify the process of lymphoedema management, at Melbourne Massage and Treatment, I do offer a free 15-minute online consultation, where I can answer your questions and go through an initial assessment about your clinical history. Compression After CDT After we manage to reduce the swelling in the limb(s) affected by lymphoedema, via MLD and CDT, which can take 3 to 5 appointments, or more, depending on your presentation, we can then look into getting garment wear that can fit your limb(s), so that the swelling can be managed for a longer time. While I do not supply compression garments directly, I refer patients to Sigvaris in West Melbourne, specialists in medical compression for lymphoedema, ensuring accurate fitting and high-quality garments. Circular Knit vs Flat Knit: Which Is Right for You? The correct compression garment depends on several factors, including: Stage and severity of lymphoedema Limb shape and tissue texture Presence of fibrosis Skin health Lifestyle and daily activity This is why coming for an appointment and getting your lymphoedema assessed and treated, where needed, is essential before selecting compression. Lymphoedema Treatment in Fitzroy North Living with lymphoedema can be challenging, but with the proper care, education, and treatment plan, it can be effectively managed. At Melbourne Massage and Treatment in Fitzroy North, I focus on: Evidence-based CDT Individualised lymphedema management Clear guidance around compression therapy Collaborative care with trusted garment providers Therefore, if you are in need of professional lymphoedema treatment in Melbourne or need clarity around compression options, I’m here to support you. About myself: a Myotherapist specialised in Lymphoedema Management My name is Giovanni, and I run Melbourne Massage and Treatment, a Myotherapy and Lymphoedema clinic in Fitzroy North. I trained with the Vodder Academy in lymphoedema management, and I provide Complete Decongestive Therapy (CDT), the gold standard for lymphedema treatment. My approach is tailored to each individual patient, to achieve objective results, and to help you enjoy more your life while dealing with Lymphoedema management.
Dec
As a therapist who works with Lymphatic Massage in Fitzroy North and post-cosmetic-surgery patients, I often get asked, “What’s the difference between MLD and Brazilian lymphatic drainage?” To answer this question, I often have to give people a background of my training as a Lymphatic Drainage therapist and what is happening to their body post-liposuction. What are the differences between Vodder MLD and Brazilian Lymphatic Drainage Vodder MLD, which is the therapy I offer for post-cosmetic surgery and also Lymphoedema management, is a very light, rhythmical, skin-stretching technique. It has about 100 years of history, and it has a strong research base for lymphedema management and is useful in postoperative recovery, either in cosmetic or orthopedic surgery. Brazilian lymphatic drainage, on the other hand, tends to be firmer, more continuous, and pragmatically geared toward reducing swelling and bruising after cosmetic procedures, but it has less scientific evidence to support any benefits. For post-cosmetic surgery lymphatic massage (liposuction, abdominoplasty, facelifts, tummy tuck…) I would strongly recommend gentle Vodder-style MLD, and here is why: Any surgery, including cosmetic surgery, is highly invasive for the body, and therefore, you will present post-surgery with High skin sensitivity Swelling and bruising Pain A gentle approach, as Vodder MLD, would allow: Reduce the swelling with a pain-free approach Take away exceeds inflammation Help reinforce skin sensitivity As the healing process progresses and you move from the acute to the sub-acute healing phase (week 2 to week 3), we can start applying stronger pressure to break down fibrosis. What people call “Brazilian Lymphatic Drainage” “Brazilian lymphatic drainage” (BLD) is a manual therapy that is getting famous thanks to social media presence and some influencers talking about it. It is a practice which often refers to faster, more continuous wave-like movements and sometimes firmer pressure than Vodder MLD, and involves the usage of oil too. Those who offer Brazilian Lymphatic Drainage claim a faster recovery after aesthetic procedures (reducing bruising, local oedema, and tissue stiffness), even though clinical literature that looked into BLD in aesthetic and post-op settings, like randomised trials, describes this technique as debatable, and furthermore, the evidence of its efficacy is limited compared with Vodder studies. What does the research say? Systematic reviews on MLD (Vodder used often) show MLD is commonly used for decongestive therapy in Lymphoedema patients. The quality of the evidence varies, while effect sizes are moderate for some outcomes. Randomised trials that compare Vodder MLD with other modalities (e.g., compression, pneumatic compression) report benefit for symptoms and arm volume in breast cancer-related lymphedema and postoperative swelling in some surgical contexts. An early RCT explicitly used the Vodder technique and showed benefits in arm lymphedema management. Recent reviews and clinical articles regarding plastic-surgery literature highly support the use of postoperative lymphatic massage. The recommendations are to receive MLD one to three times a week, in the early recovery phase, for reducing swelling, pain, fibrosis and improving comfort. That said, often that information is shared by the surgery clinic staff after the surgery; therefore, it’s always better to choose a clinic that is clear and transparent about the post-surgery recovery, and not only about the surgery itself. When looking for studies about the Brazilian Lymphatic Drainage massage, it is hard to find something that is specific enough about this technique, and that doesn’t mix data and trials with other techniques, like bandaging and exercises. Therefore, it’s hard to evaluate the quality of this technique in terms of the RCT protocols. MLD – What works for what? Practical comparison For lymphedema (medical swelling after lymph node removal/cancer). When someone presents with lymphedema, the best choice is Vodder-style MLD as part of complete decongestive therapy. I don’t do this recommendation only because I offer this service, and I know its potential, but also because Most RCTs and meta-analyses have evaluated MLD (in Vodder style) as the safest and evidence-based treatment that has enough relevance for this type of presentation. For early post-operative care after cosmetic procedures (e.g., liposuction, abdominoplasty, facelifts, tummy tuck). In any given surgery, along the acute phase, the body is a high state of inflammation and the site of surgery would be delicate to touch for several weeks post surgery, indeed a gentle approach to the area is highly recommended, so Vodder-style MLD is way safer compare to Brazilian Lymphatic Drainage, because the tissues are fragile; MLD at this stage in time, it would helps reduce oedema and bruising and promotes comfort. Many plastic surgeons recommend MLD early and frequently in the first 2–6 weeks. Later phase (2–6+ weeks): While healing is progressing and you step into a sub-acute phase of recovery from the post-cosmetic surgery, firmer or more targeted techniques, which recall what Brazilian Lymphatic Drainage can be used to address residual fibrosis/stiffness, always with the surgeon’s clearance. That said When dealing with post-cosmetic surgery fibrosis, even Vodder MLD would include firm pressure. That’s how fibrosis is broken down. For general wellbeing, detox/relaxation, cellulite or fluid retention Gentle MLD (Vodder) is great for relaxation, reducing mild fluid retention, and supporting circulation without soreness. Good for regular wellness maintenance. Brazilian-style DLM is often used in aesthetic clinics for body contouring and cellulite care; people report feeling less heaviness and faster visual improvement, but the high-quality evidence is more limited, and outcomes vary with practitioner technique. MLD Safety & Contraindications – What You Need To Know In my practice, I am selective about who I offer MLD, especially after cosmetic surgery, and here is what I would look out for: Active infection Uncontrolled heart failure Acute deep vein thrombosis (DVT) Untreated cancer without clearance Fever Recent major bleeding or unstable medical conditions Liver or Kidney conditions After cosmetic surgery, you have to make sure to follow the surgeon’s recommendation about antibiotic intake, and or other medications. MLD can not start unless you are cleared of all the above. So, which do I recommend, Vodder or Brazilian Lymphatic Drainage? It is now quite clear that at Melbourne Massage and Treatment, for MLD, either […]
Dec
ACL stands for anterior cruciate ligament, and is the strongest ligament in the knee. ACL injuries can be time-consuming, depending on the severity. At Melbourne Massage and Treatment in Fitzroy North, I offer an ACL rehab program that aims to help you recover based on your clinical history, daily activities, including your sports, if any, and consider that the healing time can’t be boosted, but assisted. ACL – What It Is? ACL is the strongest ligament in your knee, and connects the femur to the tibia. Its role is to keep the knee stable, especially during activities that involve sudden stops, changes in direction, or jumping. You can then understand why so many athletes or sports lovers end up with an ACL-type injury. As with all ligaments in our body, the ACL doesn’t have an excellent blood supply, which makes its recovery longer, compared to what can be a muscle injury. What is Myotherapy and How Can It Help with ACL Rehab? Myotherapy is a hands-on treatment method that targets muscular pain, improves joint mobility, and addresses the root causes of musculoskeletal injuries. For ACL rehab, this approach is essential because an ACL injury affects not just the knee but the surrounding muscles, joints and movement patterns. Hands-on treatment can indeed be a good start for rehab and injury, as it not only creates a trust between the patient and the therapist, but can help in creating better awareness of the muscles, which in a second phase of the myotherapy appointment are going to be used for delivering tailored and injury-specific exercises. The goal is to support your ACL recovery and knee rehabilitation holistically. ACL Injury: Scan and Manual Test There are several methods of diagnosing an ACL injury. Scans: Arthroscopy – A keyhole surgery, where a camera is inserted in the knee to check the level of injury. Partial or complete ACL tear. Magnetic Resonance Imaging (MRI) – Less invasive than an Arthroscopy, but still expensive to run. Indeed, it is rare nowadays; in Australia, you can get an MRI prescribed for this presentation. More information is available here. Manual Test Lachman test Lateral Pivot Shift Test Anterior Draw Test Those together with an attemptive clinical history, range of motion and functional test would help to tailor a conclusion on a possible ACL injury. ACL and Surgery – Is Surgery Still a Thing? Surgery techniques and technologies have come a long way from what we could expect, and yes, ACL surgery is still a thing. That said, before going for surgery, you will be asked to try and recover from your injury with conservative treatment, like a rehab program. The reason behind this is: Suregey cost and pressure on the public health system Rehab gives as good results as surgery most of the time Surgery also goes by the severity of your injury – is any other knee tissue/structure injured, or is it only the ACL? Post surgery, you still have to go for rehab, and it would still take 6 to 12 months for a full recovery. Athletes may benefit the most from ACL surgery, given its longer-lasting effects on knee stability. More information about ACL rehab vs ACL surgery is available from the systematic review by Papaleontiou et al (2024). The ACL Rehab Phases: Strengthen Beyond the Knee To recover from an ACL injury, we need to look behind the mechanics of your lower limb, and set a starting and and ending point of recovery. Acute Phase In the acute phase, which is the first one to two weeks after injury, we may focus on isometric holds, gentle movement, and spend more time on hands-on treatment. In this phase, the aids of crutches is mandatory. Strength Phase Past the acute phase of the injury, you will notice how it would be easier to engage the knee joint, as the swelling would be eased, and therefore, you can achieve greater movement. There, we will start incorporating eccentric and concentric loads, with some light-weight or light-resistance bends. This phase can last somewhere between 10 and 12 weeks. All of these would be a step-by-step process. So the loads would be progressed weekly, based on the strength and mobility outcome. Sometimes, you will have to push through some mild pain, but the most important thing is that you keep that joint moving, and have good rest, good food too, to enhance the recovery at its best. Return to daily activity – RDA In the final stage, the focus would shift to plyometrics, an essential part of ligament rehab. That’s where we would re-train your knee to act pre-injury time. This can take another 12 to 24 weeks. It all depends on the severity of the injury and what your needs, in terms of sport or daily activities, are. So, the combination of myotherapy treatment with targeted rehabilitation exercises and fitness classes for recovery is what makes Melbourne Massage and Treatment service stand out. In my rehab-focused classes, we work on: Strengthening the muscles that support the ACL Improving balance and stability to prevent re-injury Gradual conditioning to safely return to sports, running, or everyday activities My Personal Approach At Melbourne Massage and Treatment, I work one-on-one with each client. I assess your movement, identify areas of weakness or tension, and design a personalised ACL rehab program. To be even more specific to your individual presentation, I do use THE MAT as an aid. A measurement tool that allows me to test your mobility and stability, giving us objective numbers and data to work on, too. Recovery from an ACL injury takes time, but with the right approach, you can regain full function and return to the activities you love. I’m here to guide you through every step of your ACL rehabilitation journey. If you’re ready to start your ACL rehabilitation in Fitzroy North or want to see how myotherapy can help, book a session with me at Melbourne Massage and Treatment today. Let’s get you moving stronger and safer than […]
Nov
As a Myotherapist and Lymphoedema Therapist here in Fitzroy North, I’ve always believed that movement is one of the most powerful tools for health. Exercise isn’t just about getting fit; it’s about feeling stronger, moving with ease, and living life without pain. Recently, I completed professional training in Kinetic Link Training (KLT), and it gave me the opportunity to see fitness classes and rehabilitation programs under a new light. I’m now offering KLT sessions in Fitzroy North as part of my fitness class at Melbourne Massage and Treatment, in order to help clients move better, recover well, and build long-term strength. Why Exercise Is Good for Everyone The benefits of regular exercise are many, including: Improves muscle tone; Boosts energy Supports joint health; Improves posture; Reduces stress So it doesn’t matter what your goal is, whether you are recovering from an injury, working a desk job, or simply wanting to feel stronger, functional movement training is one of the best investments you can make in your health. That’s why we said that movement is medicine. And Kinetic Link Training is ideal for any fitness level, given the simplified structure of its exercises, and the fact that its setup can be easily replicated at home with some resistance bands and some light dumbbells. How Kinetic Link Training Is Different from Conventional Training More traditional gym workouts often aim to work one group of muscles at a time, with a primary focus on agonist muscles, agonist to a certain movement, such as bicep curls, leg presses, and shoulder raises. Nothing wrong with those exercises, they definitely help you build strength, yes, but not always functional strength. That’s where Kinetic Link Training is different, as KLT is built around integrated, full-body movement patterns that connect the upper and lower body through controlled, coordinated actions. Instead of training one movement at a time, you train the body as a connected system. This style of training improves: Core stability and posture Joint mobility and balance Real-world strength and coordination To simplify it, KLT helps you move better, not just lift more. Therefore, having a goal in mind when choosing to start training can help you define the type of training you may need and want to go for. Kinetic Link Training Is Also Ideal for Post-Surgery and Injury Recovery Rehab KLT is an excellent option for rehabilitation and post-surgery recovery. A few keys component that makes KLT so safe are: Low-impact exercises Controlled movement Entirely adjustable for your needs You can train easily at home What then makes KLT effective for rehabilitation is the fact that you will be asked to do natural movement patterns that can help in regaining body strength safely. In fact, KTL is ideal for anyone looking to rebuild function, improve range of motion, and return to daily activity with confidence. Perfect for Beginners and Those New to Strength Training If you’ve never done strength training before, KLT is a gentle and intelligent place to start. “Why so?” you may ask. Well, the beauty of KLT is that it allows you to perform any exercise to your capacity, and from there, you can not only increase the load or resistance, but you can also increase the degree of movement. Let’s take, for example, a posterior pull with a double leg squat: In this exercise, you are going to start in a squat position (max depth is quads parallel to the ground), facing the machine or the cable direction, while your arms are fully extended. To deliver the exercises, you will be asked to stand while pulling the cable towards yourself, with the elbows running alongside the ribcage. Now, let’s consider a person who may have difficulty squatting. They are not required to go as deep to start with, but still, they can apply a full upper body range of motion, which is basically like a lat. raw exercise. The depth of the squat would come with time and practice. This is only an example of how exercises can be adapted You don’t need to be strong, flexible, or experienced. The movements are easy to learn and can be scaled to any fitness level. Kinetic Link Training: A Balanced Full-Body Workout Now, another great advantage of KLT is the engagement of the upper and lower body in all its exercises. As explained in the example above, along with the KLT exercises, you are required to engage in: Upper body movement: Push Pull Arch Double or Single arm. Different directions, “from where” and “to where” the cable may run: Very Low Low Mid High Very High With or without crossover. Lower body movement between: Squat – Double Leg, Single Leg, Wide Stand Lunge – Anterior, Posterior, Lateral Calf Raises (as a progression of the end/start of squat movement) Which can also be subcategorised as alternated, Split, Reciprocal, and Partial Standing direction: 0° – Facing the cable 45° – To the cable 60° – To the cable 90° – Your L/R side is facing the cable direction 180° – You are giving your back to the cable direction Now, combine all of those options, and you easily end up with thousands of exercises that engage the upper and lower body with an incredible variety of regression and progression. Indeed, this is why every KLT session integrates upper and lower body movements, creating balanced, total-body strength. This ensures you don’t overwork one area while neglecting another. KLT and Lymphoedema Lymphoedema is a chronic condition characterised by severe swelling of the limb due to failure of the Lymphatic System. It can occur due to a congenital presentation (primary Lymphoedema) or post-surgery (secondary Lymphoedema), as often happens after cancer surgery. To manage a Lymphoedema presentation, exercises are essential, as the lymphatic system is stimulated by muscle contraction. Based on the severity of your lymphedema, we can use KLT to help you boost lymphatic fluid circulation and build resistance in the joints and limbs affected by lymphedema. Functional Fitness Fitzroy North Bringing Kinetic Link Training into my practice […]
Oct
Functional movement is all those types of movement that you may have been training at the gym, like a squat, but really, those movements are what we are designed to deliver daily. Per the squat, think about sitting. Now, if you are young and fit, you may not need a great deal of mobility to sit on a chair, but as we get older, if we don’t train to maintain this form of mobility, things can really get difficult, and the risk of injury would increase. That’s where Myotherapy can really help you to understand which joints need more work in terms of mobility, but also which muscle groups you need to train to keep your stability at doc, so that your functional movement, especially when done under load, is going to be safe and with less risk of injury. What Is Myotherapy? Myotherapy is a form of manual therapy that focuses on assessing, treating, and managing musculoskeletal pain and dysfunction. At Melbourne Massage and Treatment in Fitzroy North, I use techniques such as deep tissue massage, joint mobilisation, myofascial release, dry needling, and corrective exercise to restore normal movement and prevent pain from returning. What I love about being a Clinical Myotherapist is that when working with my clients, I have to deliver a tailored treatment plan, as everyone is different and everyone presents with a unique body, which may need a different approach to reach the same goal. All this, starting from joint mobility and stability. Why Joint Mobility and Stability Matter Let’s start by defining what mobility and stability are: Mobility: the ability to move through a full range of motion Stability: the control that keeps your joints aligned to the body plane and supported To move well under load and deliver safe exercises, you must have good mobility and stability where needed. For example, if your hips lack mobility, your lumbar spine might compensate, creating discomfort and increasing the injury. Furthermore, a lack of mobility, it means you can not fully engage your muscle fibres, as less movement means less contraction or elongation of the muscle fibres involved in that movement, so less power and less growth. On the other hand, lack of stability is given from your lumbar area, which is not able to support a heavy load, and that’s how you can hurt your back. How Myotherapy Enhances Functional Movement Here at my clinic in Fitzroy North, as a clinical myotherapist I focus on helping you restoring balance through a whole-body approach. Here’s how Myotherapy helps: Comprehensive Movement AssessmentLet’s start with assessing posture, joint range of motion, and functional movement patterns to identify restrictions or weaknesses. Addressing the Root Cause of PainPain is central nervous system response to something that doesn’t work at is best. It may be an injury, or it may be a sensitization of the area. As a clinical myotherapist I help you break the cycle of compensation and discomfort, allowing more efficient, pain-free movement. Improving Joint MobilityUsing targeted soft tissue therapy, myofascial release, and gentle joint mobilisation, we help reduce tightness and restore freedom of movement across affected joints and muscles. Building Joint StabilityOnce mobility is restored, we focus on improving control and strength. Personalised exercises activate stabilising muscles, enhancing balance and coordination to prevent re-injury. Long-Term Support and EducationAfter every appointment I ensure to leave a detailed PDF file with the exercises we look into, so that you are able to reproduce our work at home or at your gym. But for every question, and for your progressions, I am always here ready to help. Who Can Benefit From A Myotherapy Session? Myotherapy is suitable for people of all activity levels. At our Fitzroy North practice, I regularly help clients dealing with: Muscle tightness or restricted joint movement Neck, shoulder, or lower back pain Postural strain from office work Sports or exercise-related injuries Limited flexibility affecting daily performance The Takeaway on Myotherapy and Functional Movement To improve your functional movement starts working on the right balance between joint mobility and stability. Myotherapy offers a targeted, evidence-based way to achieve that balance, and I am here helping you move better, feel stronger, and prevent future injuries. If you’re ready to enhance your movement and reduce pain, book a Myotherapy session at Melbourne Massage and Treatment, Fitzroy North today. Let’s get your body moving the way it’s meant to. And if you have any question, please use the form below to reach me out:
Oct
Exercise is the ultimate medicine for longevity and well-being. That said, there are different ways to exercise, and you should choose which one based on your goals and needs. Ultimately, even if you will prioritise one type of exercise over others, training in different ways, it is the best option to build resilience, strength and obtain the best results. But what are these main ways of training? Well, in this blog, we are talking about Strength Training and Hypertrophy. At Melbourne Massage and Treatment in Fitzroy North, I help people achieve this goal, with tailored injury recovery Myotherapy plans that may start with hands-on treatment but aim to get the person moving and moving under load. What Is Strength Training? Strength training, in its pure form, is a type of training that aims to improve the body’s ability to produce maximal force. This is possible by optimising the nervous system’s capacity to communicate to the muscles what action has to be delivered when placed under load. In fact, the goal isn’t necessarily to make muscles bigger, but to make them stronger. Here is a breakdown of what a strength training session would be like: Typical rep range: 1–6 repetitions per set Load: Heavy (80–100% of your one-rep max) Rest periods: Longer (2–5 minutes) Primary outcome: Improved neural efficiency — your brain and muscles learn to work together more effectively. This type of training benefits everyone, from athletes to everyday movers, by: Enhancing joint stability Improving bone density Increasing functional power for daily tasks. What Is Hypertrophy Training? Now, we will examine another form of training that aims to increase muscle size. Indeed, hypertrophy focuses on creating controlled muscular fatigue that stimulates growth in the muscle fibres. Here’s how it works: Typical rep range: 6–12 repetitions per set Load: Moderate (60–80% of your one-rep max) Rest periods: Shorter (30–90 seconds) Primary outcome: Increased muscle cross-sectional area (growth). Hypertrophy is popular for aesthetic goals, but it also has significant benefits for: Joint support Posture Injury prevention, especially when paired with proper mobility and recovery practices like myotherapy. Who Would Benefit from Strength and Hypertrophy Training? Let’s be clear that both styles of resistance training can benefit a wide range of people — not just athletes or bodybuilders. But here is a clearer breakdown of which training belongs to which goals: You’ll benefit from strength training if you: Want to improve performance in sports or daily activities that require lifting, pushing, or pulling. You are seeking to increase bone density and joint stability, especially as you age. This is a big one for menopausal women. Need to enhance posture and core control to reduce the risk of back or shoulder pain. Are recovering from injury and looking to restore functional movement patterns safely under guidance. You’ll benefit from hypertrophy training if you: Want to build muscle mass for aesthetics, strength, or body composition. You are addressing muscle imbalances or weaknesses identified during myotherapy assessments. Need more joint support and stability through improved muscular structure. Aim to boost metabolism and energy expenditure through increased muscle tissue. At Melbourne Massage and Treatment, I often integrate tailored exercise advice with fitness class sessions, helping clients find the right balance between strength, mobility, and recovery for their individual goals. Massage Therapy, Dry Needling, and the Role of Passive Treatment Massage therapy, dry needling, and other forms of passive therapy are valuable tools during the recovery phase of an injury or when pain and tension are high. They help by: Reducing muscle tension and spasm Improving blood flow and assisting with tissue healing Calming the nervous system and reducing protective muscle guarding Restoring short-term mobility to prepare the body for movement At my Fitzroy North clinic, these treatments are often used early in a client’s recovery journey to reduce pain and restore comfort. However, while these therapies are excellent for short-term relief and acute recovery, they must eventually be paired with movement under load to create lasting change. Why Movement Under Load Is Essential for Long-Term Wellness Passive treatments can help you feel better, but loaded movement enables you to function better. When you progressively load muscles, tendons, and joints, your body adapts and becomes stronger and more resilient. This is what keeps pain away in the long term. Here is a practical and simplified explanation: “You have to think that the body, while it does age, it does slow down in any form of its metabolism, including the regeneration of tissues, which gets worn down, and finds it difficult to be regenerated. This is where movement under load plays a crucial role. Movement under load indeed, it is the stimulus that the central nervous system needs to maintain the body’s regeneration active and effective”. A further breakdown of why movement under load matters beyond recovery: Builds tissue resilience: Strengthens muscles and connective tissue to handle daily demands. Supports nervous system retraining: Teaches your body to move efficiently and safely. Improves joint health and posture: Strengthens stabilising muscles that protect joints. Reduces recurrence of pain: Prevents the same issues from returning by addressing root causes, not just symptoms. Another way I would express the difference between passive therapy and exercises (under load) to my patient is: “Massage and needling help you feel good now, but movement under load helps you stay good later.” That’s why our approach combines hands-on therapy to relieve pain with movement education and strengthening to keep you moving well long after your treatment. How Myotherapy Complements Strength and Hypertrophy Training Myotherapy is a form of manual therapy that aims to improve the performance of any individual who has gone through an injury or someone who wants to maintain functionality and wellbeing. In a Myotherapy session, we would start with some form of testing to evaluate the person’s capacity in mobility and strength and from there we create a treatment plan that aims to improve the current presentation. A treatment plan may include: Soft tissue therapy Corrective exercise Movement assessment Goals of myotherapy: Address muscular imbalances […]
Oct
Experiencing a vertebral fracture can be an overwhelming and challenging experience to recover from, but this doesn’t mean there is no safe protocol and successful treatment pathway out there. At Melbourne Massage and Treatment, I am here to assist you in this complex journey, which could be by offering MLD treatment, Myotherapy or Fitness Class. But let’s first understand what fractured vertebrae mean, and what we have to be aware of when working with this type of injury. Spinal Damage vs. No Spinal Damage Let’s start to look into what difference makes to have a spinal fracture where the spinal cord was injured and where it was not. With spinal cord damage, a fracture may injure the spinal cord or nerves, leading to severe symptoms such as numbness, weakness, or paralysis. These cases are medical emergencies requiring hospital care. The rehabilitation process for someone who encounters spinal damage varies based on the severity of the injury. Surgery may be necessary to repair the nerve, but there is also the fact to consider that there may not be a recovery option and life paralysis (quadriplegic or paraplegic) as an outcome. Without spinal cord damage, it is a result of a bone fracture only, without affecting the cord. These are painful but often managed with an initial period of rest and bracing and gradual rehabilitation. At our Fitzroy North clinic, Giovanni carefully assesses your needs and works alongside your medical team to provide safe and effective rehabilitation. Cervical, Thoracic, and Lumbar Vertebrae Your spine has three main regions, and fractures behave differently depending on location: Cervical (neck): Mobile but delicate; fractures here can have severe consequences. Thoracic (mid-back): Stabilised by the rib cage, but injuries here often come from higher-energy impacts. Lumbar (lower back): These vertebrae carry the body’s weight, so fractures here cause significant pain and restricted movement. Based on where the fracture is, the treatment and recovery options and plans differ. Scans for Diagnosis To properly understand the type of fracture and the severity of the fracture itself, scans are essential. Here is a short list of what diagnostic scans are available and which are most commonly used, and why: X-ray: The first step to confirm a fracture. This type of test is good to see the fracture at the bond level; it is quick, but as a downside, it exposes you to radiation. CT scan: Provides detailed 3D imaging to assess the fracture’s stability. The downside of a CT scan is that, as it is based on X-Ray technology, it can still expose you to radiation, and it can take longer to be delivered, and it is essential to be lying down while receiving the scan. MRI scan: Compared to X-Ray technology, MRI scan would not expose you to radiation, and is used to detect any involvement of nerves, discs, or the spinal cord along the fracture, as this type of scan is used for water-based tissue in the body, and not bones. These scans help guide safe rehabilitation, ensuring the right treatment approach from day one. Something else to keep in mind from the result of the scan is that not everything that a scan shows must impact your life. Indeed, a building disk may show in your scan, but that doesn’t mean that that specific pathology is something related to your spine fracture (it may have been there already before), and that doesn’t mean the body would not look after it while you are recovering from the spine injury. Types of Vertebral Fracture Common fracture types include: Compression fracture – vertebra collapses, often linked to osteoporosis (also called a wedging fracture). Burst fracture – bone shatters outward, sometimes threatening the spinal cord. Flexion-distraction fracture – usually from high-speed accidents where the spine bends suddenly. Fracture-dislocation – bone and soft tissues are displaced, often requiring surgery. Avulsion – It is a type of stress fracture, characterised by a small piece of bone pulled away from the main bone by a muscle or ligament (typical along the transverse process). Mechanism of Injury Fractures can occur from: High-energy trauma – car accidents, falls, sports collisions. Low-energy stress – in osteoporosis, even coughing or bending can trigger a fracture. Scheuermann’s disease – in this specific condition, the vertebrae may grow at different heights compared to the sagittal plane. A meticulous clinical history intake can help in figuring out he chance of you suffering from a vertebral fracture. Healing Time and Recovery As per all non-complex bone fractures, most vertebral fractures take 8–12 weeks to heal, even if recovery varies depending on age, bone health, and whether surgery was required. What we know is that nothing can actually boost the healing, but different therapies, active and passive, can help in assisting the healing process, ensuring a positive outcome. What then can be done during the recovery time is: Early phase: Pain management and protection of the fracture. Rehabilitation phase: Gentle guided movement, strengthening, and improving mobility. With myotherapy support, clients can return to safe daily activities while minimising the risk of re-injury. What to Avoid in the Early Stages of a Vertebral Fracture As mentioned earlier, in the early stage of vertebral fracture, it is important to prevent further damage to the spine and wear a corset that helps in stabilising the spine, while the body is starting the calcification of the bone. Even though you may wear a support, you will want to avoid: Heavy lifting, twisting, or bending movements. Prolonged sitting without support. High-impact exercise or activities. Movement is still recommended, as it can still promote fluid movement and relaxation. Therefore, it is possible to go for walks, move your arms, and move your legs even if in a seated position. Manual Lymphatic Drainage Massage in the Early Phase of a Vertebral Fracture At Melbourne Massage and Treatment, I got to offer MLD as a form of treatment for relaxation, which can have a positive impact on pain perception and tension relief from the spine area. MLD is a gentle […]
Sep
A pain response is a signal created by the brain to let you know that something within the body is not right, or at least, that something, potentially, is not right. This means that pain is a sensation that can also be there when no actual damage is present in the first place. But when you feel pain in the neck, in the shoulder, in the knee or somewhere, how can you differentiate if it is a pain given by muscles or by a joint? In this blog, I want to talk about the difference between muscle pain and joint pain. Muscle and Joint Pain: Let’s Start With Clinical History Intake When someone presents to the clinic in pain, the first thing I do is to track down their medical history, which includes their daily activities, previous injuries (old and recent), sports history, medications, quality of sleep, etc.. From there, I start to narrow down when they have been experiencing the pain, and what caused it in the first place, and where they feel it. Already, that information can give a good perspective of what we are looking at, in terms of muscle pain and joint pain. Knowing the time frame of the pain, the location of the pain can already give an answer. But before jumping to conclusions, we need to do some testing Active and Passive Movement: The Differences In Pain Response After an accurate intake of the clinical history, we would proceed with some testing, including active and passive range of motions. Active range of motions (AROM) are those movements that the patient would do on their own, like flexing the shoulder, rotating the hip, etc Passive range of motions (PROM), on the other hand, are movements that the therapist would do with the patient’s body. So you will be asked to keep your arm and shoulder relaxed, and it will be the therapist who moves the arm. Here is where things start to get interesting. If you respond with pain with AROM, we know that you are using both your muscle and joint to deliver the movement, so the pain response that you feel could be either from the muscle or the joint. But if you respond with pain with a PROM, then we know that the response is from the joint, because the muscle, in that specific motion, is not working. How about tendon? So, when delivering a PROM, we may push the movement to its limit, creating a stretch motion. This specific endpoint of movement, if it reproduces a really pinpoint specific pain, that is sitting right on to what we can recall as a tendon (the insertion point of the muscle), it is another differential tool to understand what the pain is caused by. So yes, to simplify, we use PROM to identify a joint pain, but in that joint pain, we include the tendon itself, not only the ligaments. Ligaments, per clarification, are the tissues that hold the bones together and make up the joint. Orthopedic testing: another tool for differentiating muscle pain from joint pain But the rabbit hole of understanding where that pain is from doesn’t stop here. That’s why we also use orthopedic testing when looking at a pain presentation. Ortopedic testing is a test that places stress on a specific structure, and can have a range of sensitivity and specificity. Sensitivity refers to the test’s ability to identify individuals who have the condition being tested for. Specificity refers to its ability to identify individuals who do not have the condition. Those two terms, that get evaluated in %, can tell us how valuable a test is. And most often, to validate a hypothesis of what can cause the pain, we have to use multiple forms of testing, from AROM to PROM to orthopedic testing and Clinical History. Neck Pain: Muscle Pain or Joint Pain – A case study Neck or upper shoulder pain is one of those common presentations, where the patient presents thinking that it is due to a muscle issue, but then, you prove to them that it is actually their joint that is the issue. Who is Peter, and with what pain does he present himself? Let’s examine a case study of Peter (name of fantasy), a 43-year-old office worker presenting with pain radiating from his right neck to the upper shoulder. Despite various stretches, the pain persists. He tried many pillows, he tried any sleep position, but this pain comes and goes, and has been on for years. Peter presents with a pain level today of 7/10, complaining that certain neck movements are limited and painful. It is hard, for example, to do a head check while driving. Clinical History So, first thing I would do is go through Peter’s clinical history and find out that his pain started about 10 years ago, after a whiplash accident, and that at that time, more than having a collar on his neck for a week or two, he hadn’t done much about it. Hi pain, which occasionally radiates to the neck, also gives him a headache. Sport history includes playing AFL from when he was a kid till his mid-twenties, and nowadays the occasional swim, yoga and pilates class. He spends most of his days working from home or at the office, sitting in a chair. In addition to this, we also know that: No pain radiating down the arms, no pins and needles in the hands; Pain is worst in the morning; Stretching gives an initial relief, but then it gets worse. Differential Diagnoses (DD) Differential diagnoses are the hypotheses we think of when someone presents with pain. Let’s say that is what we think we could find as a problem, given the patient’s complaint we received. And out of 3 or 4 DD’s, we will draw a line that connects all the results and get a Working Diagnosis (WD), which is the most plausible answer given the results we obtained. This said, this […]