Muscle Pain - Muscle Dynamics Clinic STOPS IT!
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Corrective Exercises
 
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
 
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.
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Myotherapy
Everything you need to know
  ​​​Myo in Greek, means muscle - so Myotherapy means muscular therapy. It is a form of manual therapy which primarily focuses on the treatment and rehabilitation of musculoskeletal pain and associated pathologies.
 
The aim of Myotherapy treatment is to decrease the pain, improve muscular strength, increase flexibility; and through posture rehabilitation, restore healthy biomechanical muscle function.
 
While Myotherapy is used for the treatment of pain or injuries, it is also a very effective way to maintain a healthy body and prevent injuries from occurring.

​​Myotherapists treat common injuries including lower back pain, disk bulges, muscle strains (tears), ligament sprains, headaches, common overuse injuries such as tennis elbow, patella femoral syndrome (runners knee), ITB syndrome, tendonitis, plantar fasciitis and many other joint and muscles injuries.  In peer review journals, there are 45 known injuries where Myotherapy has shown to be effective.

What to Expect in a Treatment

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 For your first appointment, it is advised that you take any medical test that may help summarise your condition.  The Myotherapist will be asking many questions about your symptoms, which will include your medical history, including prior illness and surgery, medications you are taking, and treatments you've previously had relating to your injury. Rest assured the information we've collected will be kept in strictest confidence.
 
The Myotherapist will then assess and manipulate the affected joints and associated muscles to correctly identify areas where the treatment will be focused.

Most people with myofascial dysfunction will feel a decrease in pain symptoms after the first treatment. 

Postural Assessment and Correction 
is part of the treatment strategy

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Expect some varying degrees of mild soreness,  and malaise (MSM) following a treatment.   Take it easy the next day or two - allow your body to heal.  Muscle releases toxins and goes through an elimination process via the lymphatic system - your body will be working harder than usual, so you need to take it slowly;  rest as much as you possibly can.  And ​​​DRINK WATER, it helps eliminate toxins. 

Increase your water intake after a treatment to help your pancreas and kidneys process toxins released during a treament

Management and Maintenance

The Myotherapist will work with you to identify factors that may be making your condition worse (poor posture, scoliosis, overtraining) and help you find ways to avoid or reduce these aggravating factors by showing you simple stretches and corrective exercises that suit your lifestyle, that you can do at leisure.
 
Follow up and maintenance sessions are necessary - this enables the therapist to monitor your progress, especially if the injury is caused by postural imbalance that needs to be corrected to prevent recurrence of pain and injury.

Corrective Exercise is the key