Physiotherapist David Muehlenberg has been fantastic in helping me get safely back to running after an inflammatory condition led me to stop all activity. Having the gym and professional support available at the same location has been great. I now have a tailored gym program to improve my strength, to help manage my condition, and to give me a better base to run injury free.
I would highly recommend David in the clinic. I dislocated my right elbow a few weeks ago, although the swelling was gone after a week, I still struggled to straighten my arm fully and the movement was very much restricted. Upon recommendation, I came to see David Muehlenberg, and was very impressed by his in-depth knowledge, caring personality and professionalism. David thoroughly assessed my condition, and then did a massaging session followed by a detailed instruction on further exercises I should do at home. Magically, I could extend my arm fully after the session. I have been trying to do the three exercises every day and my arm movement and strength has been almost restored after a week. I am happy that I can dance again, thank you so much David, you’re just amazing!
Matthew was amazing! He helped me recover from a dance injury and informed me of strengthening exercises to help reduce the risk of injury in the future.
I tried out MyoActive after seeing their Google reviews and Jayden hasn’t disappointed!! He cares for his patients and works hard to not just provide treatment but actually develop a plan to avoid treatment. Having the gym there helps with demonstrating exercises. Not all surprised that Jayden recently won Australian Myo of the Year!!!!
Can’t recommend Osteo Matthew enough! After initially seeing him for a snowboarding neck injury, he helped me recover from the injury and restrengthen the area. He then worked closely with me with recommended exercises to improve overall muscle strength to reduce the risk of further injury. Matthew explained everything to me really well so that I understood why I was having each treatment and how it would help me with my injury.
I injured myself doing a 10km run in 2022. I went to David Muehlenberg at MyoActive for his advice. He explained my conditions to me, in a way that a layperson can understand. We worked on a program to strengthen myself. With his guidance, I learn to 'test my limits', when to pullback and restart. The outcome being I just finished a half-marathon at the Melbourne Marathon Festival in October.As recommended by David, I joined this gym, which I love. It's a smallish gym but packs a lot in there. Love the fact that it's not crowded.There’s a nice lake nearby if you want to take a walk or run after a workout.
I've been there once, for remedial massage and advice on old injuries, was very happy and felt like I could move more freely the next day, with that pleasant sore feeling. Definately going back again, Nat is fantastic.
Natalie is a miracle worker! She cleared up my sinus infection with some sinus massage and lymph drainage. A very stubborn and painful sinus infection that had gone on for months and was resistant to two courses of antibiotics. I literally woke up the next morning after a treatment with Natalie and was properly cured. She is so competent and such a bubbly and pleasant personality too. I found the booking process super easy with Myoactive also. I haven’t done PT here, but the equipment and trainers look really high quality, so look forward to giving that a go in the near future.
Absolutely love the team at MyoActive. Shoutout to Jayden, Nat and Bridget. I started as a client of David’s for physio and went the full hog by joining the gym. It’s not crowded and a wonderful space for working out. Shhh! Don’t share with too many people. 😉
The team was very good from when I started with asking what problem I’m having planning and helping treating my sciatica with the method of myotherapy everyone was so helpful and friendly now it’s getting bit better thanks to the team much appreciated hoping to recover soon
The team at Myoactive have been amazing! Very friendly staff and easy to book into online. With Jayden’s support and advice over 18 weeks I was able to run my first marathon! Highly recommend MyoActive
Jayden helped me so much with my back and shoulder issues. Feeling 100% better thanks to his help. Treatment had little to no discomfort and produced excellent results.
I’d highly recommend Ashley . Came for an injured shoulder during boxing sparring. He pointed me it that the inefficiency in transfer of force through your muscles overloaded your shoulders and gave me some exercises .His observations made me consider hiring a new boxing coach and he pointed the exact same thing that I was shoulder punching and not twisting enough. The dry needling and massage also helped my recovery to come back to training quicker.
Had a really great experience. Jayden was friendly, experienced and great at relieving the pain I was having. He also spent time explaining to me some exercises to alleviate in future and sending me instructions to refer to. Thanks very much Jayden!Update: I visited again today and met Ashley. Had the same great and professional experience as before. Thanks again guys.
Highly recommend Myoactive. Jayden is incredible; I’ve seen a lot of different therapists for my jaw pain over the years and have always had it disregarded, or ignored as a ‘symptom’. Jayden actually listened! He has a holistic approach that makes a lot of sense (and is not airy fairy) and always takes the time to work on and release my jaw. Across three appointments these treatments and the exercises and lifestyle tweaks he suggested have made a significant improvement to my pain and mobility.
I’ve been seeing Ash for some time now for a variety of long-standing injuries. My recovery had previously been very frustrating, having seen many other practitioners with little progress to show for it.I’ve finally been making real inroads on my recovery, which I wholly attribute to Ash’s approach. He’s highly knowledgeable and well ahead of the curve for the hands-on and exercise components of treatment, but what really ties it all together is his whiteboard approach where he assesses and breaks down all the other factors that may be relevant to recovery, including your routines/actions outside of training and client mindset.This holistic approach helped to identify a number of problems affecting my progress in the other 23 hours of my day outside of the gym that I would otherwise never have identified. The combination of effective exercise selection, and several key changes to my routine and mindset towards my injuries/training have resulted in more progress over the last 3 months than in the previous 3 years. If you feel like you’re spinning your wheels elsewhere and struggling to make progress, then I couldn’t recommend Ash and the team at MyoActive more highly.
If I could rate this place 10 stars I would. Jayden is fantastic at always fixing my problems and he goes well and truely above and beyond with his care. Thank you so much Jayden you are the BEST!
Highly reccommend this gym! The staff are lovely and welcoming, always happy to help. High quality equipment and reformer pilates machines that are fun yet challenging!
MyoActive looks after me very well. The people are very nice and knowledgeable (I've seen three therapists at MyoActive, Jayden, Ash and Taylor) and have worked with me to sort out various issues, physical and mental. Great bunch of people who know what they're doing.
Been seeing Jayden and Ash for a mixture of Myotherapy and Osteopathy as I recover from a chronic injury. The interconnected nature of this facility is what truly makes it unique, the team works cohesively and have been instrumental in my recovery. Amazing facility with everything you need to train whether you’re just beginning your fitness journey or are well experienced, young and old, all are welcome 🙏🏽
Amazing osteopath! Helped so much with my torn quad, provided so many tools to achieve my goals and recover without re injuring when returning to sports. Ash is a fantastic professional who doesn’t just look at the injury but takes into account a individuals whole lifestyle. Highly recommend Ash to anyone who's struggling with a injury or who needs a achievable and individualised recovery plan!
Jayden is very professional and passionate about what he is doing.. have been seeing him for nearly a year and he taught a lot of exercises that help relieving my pain.. the gym is amazing as well..
Another member of my family has been to Ash Hamilton and had great results, so after I tweaked my shoulder/neck I made an appointment.I have a physical labour job, as well as playing at a semi professional level of a physical sport (ice hockey).Ash did a full review of me physically and we have been working to alleviate my initial issue (which is done) and working to rebalance some areas that I have been avoiding due to some old injuries/aggrevations.I am already feeling great benefit, and have a plan to help strengthen some areas that will benefit me moving forward!Ash has been great to work with and I would fully endorse him (which I have already done to some friends!).
Absolutely love Ash's approach in management of my injury. Really thorough history taking, explained the big picture of where I'm at and through treatment and strengthening exercises where he wants me to get to, which is hopefully back on the netball court.Recovery has been much quicker than I anticipated, which I am extremely happy about. Highly recommended Ash and the very well run Myoactive Clinic.
I found Ash Hamilton through having ongoing (but intermittent) back issues and reaching out to a Facebook group for recommendations.Ash's name came up multiple time from people who all had great results and recoveries by being clients/patients of his so I booked in to see him at the MyoActive venue.I have prolapsed discs in my back, so have had various therapists and therapies over 10+ years, and I can state, working with Ash to both remedy the immediate issue, as well as working with him to build myself for prevention has been simply amazing.He takes the time to work through what your immediate issue is, but also identifies other areas that you may not have been aware of, but are contributing to the issue (which for me was general stiffness in the upper torso) and uses various techniques and methods to remedy them.Highly recommended!!!!!
I found Myoactive on the web and after seeing the good reviews, i decided to give it a go as I have been in pain due to shoulder injuries for 6 months and unable to sleep due to the pain. Been to osteo and physiotherapist which did not have positive outcome. After just 1 session with Jayden, the pain has reduced a lot where i am able to sleep better without pain and the recommended exercises also a few sessions have helped to be able to lift up the shoulder slowly. Thank you Jayden and highly recommend Myoactive.
I went to Jayden as I could not lift up my right hand and could not sleep due to the pain. He was super good cos just after one session of therapy and some rest, I was able to lift my hand again! Their staff was also very friendly! Will definitely recommend Jayden to my friends!
I highly recommend David Muehlenberg (the best physio ever!!!) I had stiff neck for 3 weeks and in a bad pain. David reduced my pain by at least 50% with the 1st visit! He is very knowledgeable with a great manner.
I have lower back pain for a number of years with mild scoliosis. Been to a couple of physiotherapists which did not have positive outcome.Finding MyoActive sports medicine via Web and reading more about it, eventually led me to engage them.David Muehlenberg, in my first visit was asking specific questions to understand my condition. After physical examination together with some body movements, David proceeded with hand on massage to the affected area.After about 7 sessions and doing the prescribed exercises at home, I am happy to say that my back condition has improved, allowing me more flexibilty to play with grandchildren.I am happy to recommend David.
I’ve been struggling with lower back pain and stiffness all around and it only took about 5 sessions to feel great again. I had Ash take care of me and break down on why I was feeling this pain, he used tactics through a white board targeting what was causing me stress and to build and learn off of it. To add onto that he was exceptional at massaging and taking any tension away. 10/10 would recommend for anyone having similar issues.
I have tried different allied health professions to help me with my chronic back problems but it's Ash ( Osteopath) from Myoactive who managed to give me the right exercises suited to my condition. From then, I've continued with the exercises she gave me and I'm still pain free.
Ash is a an exceptional osteo, working amongst an exceptional team at myoactive. His knowledge is second to none and the support you receive outside of treatment makes you realise how much he cares.Couldn’t recommended more highly
Started attending MyoActive last year after dealing with constant back issues for the past 5+ years. Have been seeing Jayden for Myotheropist treatments over that time and can say with 100% confidence that his treatments have had a massive impact on my mobility and general well-being. Hands on treatment, step by step guidance in their fully equipped gym as well as ongoing support are all reasons to keep coming back.
After several falls over a period of two years I aggravated the old back pain that I`d had off and on some fourty years. I am now seventy five years old and play club Golf. I persevered playing with some pain until four months ago, while playing, I tripped exiting a bunker and it became inflamed so I had to cease playing completely. I tried Physio, Chiro, over that period, but all to no avail. In desperation, I thought I`d give Osteopathy a try and eventually found Ashley Hamilton at MyoActive Sports Medicine in East Burwood and after a few visits, my back improved to the point that I`m now back playing Golf and I have most movements and relatively free of pain. I would recommend Ashley to anyone who is resigned to a lifetime of pain, it is worth a try.Joe Dimasi
Yesterday I made the trip out to Burwood for a treatment with Nat. Do not let her warm smile and pleasant demeanour fool you - she is mighty and an absolute power force when it comes to relieving the most persistent of injuries.Nat’s knowledge is exceptional. She doesn’t treat the location of the pain and instead, takes the time to determine the source of pain.I look forward to working with Nat to continue rehabilitation and improve my mobility.
At MyoActive Sports Medicine, we present a photo that effectively demonstrates the three key components of our clinic’s operations: Relieve, Retrain, and Strengthen.
These components are essential in providing our patients with comprehensive and effective care, prioritising their well-being and progress.
Relieve:
The first component of our approach is to provide relief through hands-on therapy. Such as a myotherapist, an osteopath and a physiotherapist. These skilled professionals utilise various techniques and treatments tailored to each patient’s specific needs, such as manual therapy, soft tissue manipulation, joint mobilisation, and pain management strategies. This hands-on therapy helps alleviate pain, reduce inflammation, and improve mobility, laying the foundation for further progress.
Retrain:
The second component focuses on retraining and restoring functional movement patterns. You can observe a combination of pilates, physiotherapy, osteopathy and myotherapy. These modalities work in synergy to address postural imbalances, movement dysfunctions, and muscle imbalances. Through specific exercises and targeted interventions, our team helps patients retrain their bodies to move optimally.
Strengthen:
The third component emphasises strength and conditioning to prevent injuries and enhance performance. In the photo, you will notice a mix of pilates, strength and conditioning, and gym/rehab equipment. Our clinic offers specialised programs that incorporate progressive resistance training, sports-specific exercises, and conditioning to promote muscle strength, endurance, and power. This targeted loading approach helps patients prevent future injuries, improve athletic performance, and achieve their fitness goals.
At MyoActive Sports Medicine, we believe in a holistic and multifaceted approach to healthcare. By combining the expertise of myotherapy, osteopathy, physiotherapy, pilates, and strength and conditioning, we provide comprehensive care that addresses the root causes of pain and dysfunction while supporting long-term wellness and performance. Our goal is to empower our patients to overcome injuries, regain function, and achieve their optimal physical potential.
Have you ever experienced pain, discomfort, or swelling due to fluid retention? If so, you’re not alone. Many people suffer from these issues, but the good news is that there’s a natural and effective solution: lymphatic drainage. In this blog post, we’ll explore what lymphatic drainage is, how it works, and how it personally transformed my life in just four weeks. If you’ve been wondering whether lymphatic drainage is suitable for you, keep reading to discover the incredible benefits it can offer.
Before diving into the specifics of lymphatic drainage, let’s first understand the lymphatic system. This vital network of vessels, nodes, and organs plays a crucial role in maintaining our overall health. The lymphatic system helps eliminate toxins, transports nutrients, and fights off infections. However, when it becomes compromised or sluggish, fluid retention and pain can occur.
What is Lymphatic Drainage?
Lymphatic drainage is a gentle therapeutic technique that aims to stimulate the lymphatic system, encouraging the removal of toxins, excess fluid, and waste products from the body. It involves specific massage movements, light pressure, and rhythmic motions that activate lymphatic circulation, allowing the body to heal and rejuvenate naturally.
Having struggled with persistent pain and swelling due to fluid retention, I decided to explore alternative options beyond conventional treatments. That’s when I discovered lymphatic drainage therapy. Skeptical yet hopeful, I embarked on a four-week journey that proved to be truly transformative.
What to expect?
Week 1: The Beginning: During my initial session, a trained lymphatic drainage therapist explained the technique and its potential benefits. The therapist assessed my specific concerns, focusing on the affected areas. I was pleasantly surprised by the gentle and soothing nature of the treatment, as well as the immediate sense of relaxation it provided.
Weeks 2 and 3: Progress and Relief: As I continued with regular lymphatic drainage sessions, I noticed significant improvements in my pain levels. The swelling started to subside, and I began to feel lighter and more energetic. With each session, I experienced a deeper sense of well-being and relief.
Week 4: Results and Beyond: By the end of the fourth week, I was amazed at the transformation. My pain had diminished significantly, and the fluid retention was nearly gone. The improvement wasn’t just physical; it had a positive impact on my emotional well-being as well. I felt more confident, mobile, and ready to embrace life fully.
Is Lymphatic Drainage For you? How Lymphatic Drainage made me pain free have less fluid and swelling in 4 weeks! 5
Is Lymphatic Drainage For You?
Now, you may be wondering if lymphatic drainage is suitable for you. While everyone’s experience may vary, lymphatic drainage can be beneficial for individuals dealing with conditions such as edema, lymphedema, post-surgical swelling, fibromyalgia, or general fluid retention. It can also be a valuable complementary therapy for athletes, individuals with a sedentary lifestyle, or those seeking overall detoxification.
If you’ve been struggling with pain, fluid retention, or swelling, lymphatic drainage may be the solution you’ve been seeking. Based on my personal experience, this gentle therapy can alleviate discomfort, reduce fluid retention, and restore your overall well-being. However, it’s important to consult with a certified lymphatic drainage therapist to assess your specific needs and develop a tailored treatment plan.
Remember, your journey to pain relief and improved lymphatic function starts with taking that first step. Give lymphatic drainage a try and experience the transformative benefits it can bring to your life.
We are the leading myotherapy, remedial massage, physiotherapy and osteopathy clinic in Melbourne and provide services from accredited therapists to clients in Burwood, Burwood East, Vermont, Vermont South, Glen Waverley, Mount Waverley, Forest Hill, Wheelers Hill Nunawading, Heathmont, Blackburn, Canterbury, Surrey Hills, Camberwell, Box Hill, Ringwood, Knox, Rowville, Croydon, Croydon south and Boronia.
If you or someone you know could benefit from reducing muscular pain and improving function please visit www.myoactive.com.au
Shoulder bursitis is a common condition that occurs when the small, fluid-filled sacs (called bursae) that cushion the bones, tendons, and muscles in the shoulder become inflamed. This inflammation can cause pain, stiffness, and discomfort in the shoulder, particularly when moving the arm or shoulder.
Symptoms of shoulder bursitis may include:
Pain when moving the arm or shoulder, or when applying pressure to the affected area
Stiffness or difficulty moving the arm or shoulder
Swelling or tenderness in the affected area
Redness or warmth in the affected area
A dull ache in the shoulder, particularly when the arm is at rest
There are several treatment options for shoulder bursitis, including:
Rest: Avoiding activities that strain or irritate the shoulder can help reduce inflammation and allow the bursae to heal.
Ice: Applying ice to the affected area can help reduce inflammation and numb the pain.
Nonsteroidal anti-inflammatory drugs (NSAIDs): Over-the-counter medications such as ibuprofen or naproxen can help reduce inflammation and relieve pain.
Physical therapy: A physical therapist can teach you exercises to stretch and strengthen the muscles and tendons around the shoulder, which can help reduce inflammation and improve mobility.
Corticosteroid injections: If other treatments are not effective, a healthcare provider may inject a corticosteroid medication into the affected bursa to reduce inflammation.
In some cases, surgery may be necessary to remove the inflamed bursa or to repair any underlying damage to the shoulder. However, surgery is usually only recommended if other treatment options have been unsuccessful.
It’s important to see a healthcare provider if you are experiencing shoulder pain that is not improving with home remedies or over-the-counter pain medication. Your provider can help determine the cause of your pain and recommend the most appropriate treatment.
Our physiotherapist, osteopath and myotherapists can assist you with shoulder pain especially shoulder bursitis. In most circumstances we will see quick results with 5 sessions and most pain gone within 8-12 weeks following a strengthening program.
At MyoActive we take strength training seriously. That’s why we have personal trainers that are also health professionals ready to help you. Strength training can help you lose weight, and it can increase your metabolism to help you burn more calories. Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities.
Strength training can also protect your joints from injury and reduce the likelihood of osteoporosis and osteoarthritis.
Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component at MyoActive to assist overall health and fitness for everyone.
Use it or lose it, what does it mean?
Lean muscle mass naturally diminishes with age, it’s a proven fact.
Your body fat percentage will increase over time if you don’t do anything to replace the lean muscle you lose over time, we’ve all been there haven’t we? Strength training can help you preserve and enhance your muscle mass at any age.
Strength training may also help you:
Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
strength training equipment
Strength training can be done at home or in the gym. Common choices may include:
Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, planks, lunges and squats.
Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store or online.
Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans. Other options can include using medicine balls or kettle bells.
Weight machines. At MyoActive we offer various resistance machines to strengthen your muscles and joints.
The benefits at myoactive is that we are all health professional’s meaning we understand your body, muscles, joints, ligaments, tendons, hormones etc.
If you have a chronic condition, or if you’re older than age 40 and you haven’t been active recently, check with your health professional before beginning a strength training or aerobic fitness program.
Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles.
Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.
Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.
As long as you take the muscle you are working to fatigue — meaning you can’t lift another repetition — you are doing the work necessary to make the muscle stronger. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form.
To give your muscles time to recover, rest one full day between exercising each specific muscle group.
Also be careful to listen to your body. If a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days.
It’s important to use proper technique in strength training to avoid injuries. If you’re new to strength training, work with a trainer or other fitness specialist to learn correct form and technique. Remember to breathe as you strength train.
When to expect results
You don’t need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful.
Being active for short periods of time throughout the day can add up to provide health benefits.
Perform strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. As your muscle mass increases, you’ll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you begin.
This time of year especially with lockdowns you could find that your sleep is more disturbed than normal due to the extra stress and anxiety we all face in different ways from home schooling, missing daily exercise, to managing our careers and health and wellness.
There is a lot you can do to help yourself have a better sleep to ensure you are best placed to perform well at work, cope with stress and change, as well as hit your training goals, too!
Our top ZZZ tips are below:
1. Your body has a natural clock, called the circadian rhythm which is set by exposure to day light. So even in winter try and get outside early in the morning to expose yourself to sunlight and bright light to help keep your circadian rhythm on track.
2. To also help maintain your circadian rhythm its important to try and keep to a regular sleep pattern. That means at least getting up at same time each day, yes sorry, even at weekends too! Irregular sleep patterns will alter your melatonin and knock your circadian rhythm off track impacting your quality of sleep.
3. Relax...especially with Lockdown and cases of covid appearing here and there and the winter months this is harder than it seems to do in many ways. Our favourite ways to relax are a myotherapy treatment or remedial massage, magnesium salt bath, taking ten minutes to do mindfulness and reading a book in the hour or even half an hour before you turn the lights out.
4. Nootropics..do not worry we find it hard to say, but they do work! Nootropics are supplements, and other substances that claim to improve cognitive function, particularly executive functions, memory, creativity, and/or motivation. Nootropics is a growing area and there are a lot of supplements on the market. From taking a magnesium supplement an hour before bed time (or even a banana as its high magnesium and potassium which will help muscles relax).
Alternatively book a treatment today by clicking here!
4 Tips to improve sleep and maximise work from home!
Today’s hack goes to fixing joint locking when in a quadruped position, which will help your plank and you’ll finally see that arm muscle definition you were looking for!
Something quite extraordinary happens when you start to use your muscles, that is, that you start acquiring better load distribution and in this case 👉 a better joint alignment through wrist, elbow and shoulder.
Raise your hand, if you like to hang out on all fours while “sitting on your joints” rather than using your incredibly clever muscle co-contraction system? I used to! 👏
On the left, we can almost surely predict wrist, elbow and shoulder pain. On the right, you can clearly see the muscle engagement of the triceps and biceps. The pecs and serratus anterior are also working to lift that shoulder and upper body weight off the elbow and wrist!
Let’s be more like the photo on the right and you’ll see that planking won’t seem as hard anymore and your wrists, elbows and shoulders will be thanking you! 🙏 friendly reminder as therapists!
If you need assistance with using proper muscle activation and engagement instead of using your joints contact us today or book an appointment by clicking here.
Delayed onset muscle soreness also known as (DOMS)
Delayed onset muscle soreness (DOMS) is something everyone reading this has probably experienced. Some feel their heaviest DOMS 24 hours after a workout, whereas others know they pay the most for their leg days 2 days later.
Both are normal responses to exercise. Today we break down what that muscle soreness you feel is and isn’t from.
What is DOMS?
DOMS is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest. This tenderness, a characteristic symptom of DOMS, is also referred to as “muscular mechanical hyperalgesia.”
There are other working theories behind DOMS that attempt to explain the mechanism at a cellular level. Most deal with the presence of histamines, inflammation, prostaglandins, and other cellular markers of pain.
What causes DOMS?
Although the mechanism is not completely understood, the pain is thought to be a result of contractile tissue microtrauma- mechanical damage to the muscle on a very small scale. DOMS is increased with eccentric exercise, as this is thought to create more microtrauma to the muscle.
On the contrary, DOMS can be controlled by emphasizing concentric-only exercise for applications like training for in-season athletes.
What doesn’t cause DOMS?
It’s not Lactic Acid. Lactic Acid is a byproduct of cellular metabolism and it typically clears within 1 hour of exercise. The best work out does not cause the most DOMS either. DOMS is a result of exposure to new movement and new range of motion. It decreases with repeated efforts of the same workout: This specific adaptation to imposed demands is the cornerstone of a sound training program.
How do I help DOMS?
There are many anecdotal and bioscience ways to combat or reduce DOMS, including temperature manipulation, stretching, myofascial work, myotherapy etc.
The best researched method to improve DOMS is simple light cardio. If your legs are toast after a workout, don’t let that stop you from exercising again.
