Myomassage osteo

Myomassage osteo A holistic heath clinic where we care about you and your goals. We treat musculoskeletal conditions

09/12/2025

Xmas party went off 🥳
Here's to another year of working the best, and most talented group of women 🙋‍♀️😘

06/12/2025

Why hip pain is misdiagnosed 🔑

We discuss the common misdiagnosis of hip pain and why traditional clinical tests often fail to provide a clear understanding of what's truly happening in the hip joint.

DM hip and I'll send you my cheat sheet

04/12/2025

Guys I'm hosting my CPD for osteo and Physios on mastering the hip!
Details are Friday the 12th at 3.45pm at our clinic
Expect a 90 min hands on session that leaves you confident with diagnosis treatment and rehab
You'll also receive a full resource document of content and videos!
DM "hip" for more details

03/12/2025

Comment "back" and I'll send you through the rehab plan!

03/12/2025

Guess the diagnosis... did you get it?

27 year old female
Posterior hip pain
Central and lateral
Pain on running past 14km
Catching on side bending
Catching on top range flexion
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-
-
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SIJ sprain!
Comment "hip" for other findings and clinical reasoning

Here's my rehab:
Glute bridges: progress to single leg
Side planks: progress to add rotation
Foam roller knee sliders: for mobility

01/12/2025

Thank god I did it 🥲 I couldn't imagine a better way to spend my life ❤️

30/11/2025

Please don't!!

• I don’t stop moving immediately I ease down.
• I don’t skip my recovery snack fuel is healing.
• I don’t sit still I stretch my hips + calves first

Do this instead!!
1️⃣ Cool Down (2–5 mins)
• Walk until your breathing settles
• Let HR drop gradually
• No sudden stop

2️⃣ Hydrate
• Small sips of water
• Add electrolytes if run was >45 mins or hot

3️⃣ Refuel (within 30 mins)
• Carbs to restock energy
• Protein to repair muscle
• Easy options: banana + yogurt, protein shake, toast + honey

4️⃣ Stretch Key Areas (3–5 mins)
• Calves
• Hip flexors
• Glutes
• Hamstrings
(Keep it gentle not long holds)

5️⃣ Change Out of Sweaty Clothes
• Prevent skin infection by irritation + chills

6️⃣ Quick Body Check-In
• Any sharp pain?
• Any new tightness?
• Note anything out of the ordinary

7️⃣ Rehydrate Again Later
• Keep fluids up over the day

8️⃣ Optional Recovery Boosts
• Light mobility
• Magnesium
• Compression socks
• Easy walk later in the day

29/11/2025

5-Step Guide to Running in Zone 2

1. Calculate your Zone 2 heart rate

The easiest starting point:
• Zone 2 = ~60–70% of your max HR
• Quick formula for most people:
180 – your age = the upper limit of your aerobic Zone 2
Example: 30 years old → 180–30 = 150 bpm upper limit
So Zone 2 might be 135–150 bpm.

You can refine this with lab testing or more accurate formulas later, but this works well for 90% of runners.

2. Slow down (like… a lot)

Zone 2 feels too easy at first.
To stay in it, you may need to:
• Run at a pace that feels “too slow”
• Incorporate run–walk intervals
Example: 3 min jog + 1 min walk to keep HR down
• Shorten your stride and reduce arm swing

If you feel like “everyone is passing me,” you’re probably doing it right.

3. Control the early spike

Most runners blow out of Zone 2 in the first 5 minutes.

Do this instead:
• Walk 2–3 minutes to warm up
• Start your jog very easy
• Don’t push through hills — allow pace to drop dramatically
• If HR spikes, immediately ease off or walk for 20–30 sec

Zone 2 is heart-rate controlled, not “pace controlled.”

4. Use breathing as your guide

A simple test:
• You should be able to talk in full sentences
• Breathing should feel light and steady
(If you’re puffing or talking feels harder, you’re drifting into Zone 3+)

This helps on days your HR is unreliable (heat, stress, caffeine).

5. Build it up progressively

Your heart adapts quickly — your pace will rise while staying in Zone 2, but only if you’re consistent.

Start with:
• 20–30 minutes, 2–3x/week
• Add 5 minutes per week
• Don’t worry about pace — focus on maintaining Zone 2

Within 6–8 weeks, you’ll be running faster at the same low heart rate.

28/11/2025

🏃‍♀️ Top 5 Running Exercises

1. Single-Leg Romanian Deadlift (SL RDL)

Why:
Strengthens glutes + hamstrings, improves hip stability, reduces knee collapse (the #1 cause of running injuries).

How:
Slow hinge, slight knee bend, keep hips level.

2. Calf Raises (Bent + Straight Knee)

Why:
Your calves handle up to 6–8x bodyweight when you run. Strong calves = better propulsion and fewer Achilles/shin injuries.

Do both:
• Straight leg = gastrocnemius
• Bent knee = soleus (the real running powerhouse)

3. Step-Ups (Medium to High Step)

Why:
Mimics the running stride, trains glute max + quads, and improves single-leg power.

Key cue:
Drive through the heel and keep pelvis stable.

4. Side-Lying or Standing Hip Abduction

Why:
Glute med is your “anti-knee-collapse” muscle. Strong abductors = cleaner stride, less ITB pain, less patellofemoral pain.

Upgrade:
Lateral band walks for higher load.

5. Deadbug (Core Bracing Control)

Why:
Running is basically repeated spinal stiffness + limb motion. A controlled core stops energy leaks, reduces back pain, and keeps cadence smooth.

Focus:
Slow movement, don’t let your back arch.

Here's a secret 🤫 Recovery in this order only
28/11/2025

Here's a secret 🤫
Recovery in this order only

27/11/2025

Guess the diagnosis for posterior lateral hip pain!
27 years old female
Increased running load
Pain on adduction
Pain when sitting

-
-
-
-
-
-

Glute med tendopathy

25/11/2025

1. Calculate your Zone 2 heart rate

The easiest starting point:
• Zone 2 = ~60–70% of your max HR
• Quick formula for most people:
180 – your age = the upper limit of your aerobic Zone 2
Example: 30 years old → 180–30 = 150 bpm upper limit
So Zone 2 might be 135–150 bpm.

You can refine this with lab testing or more accurate formulas later, but this works well for 90% of runners.

⸻

2. Slow down (like… a lot)

Zone 2 feels too easy at first.
To stay in it, you may need to:
• Run at a pace that feels “too slow”
• Incorporate run–walk intervals
Example: 3 min jog + 1 min walk to keep HR down
• Shorten your stride and reduce arm swing

If you feel like “everyone is passing me,” you’re probably doing it right.

⸻

3. Control the early spike

Most runners blow out of Zone 2 in the first 5 minutes.

Do this instead:
• Walk 2–3 minutes to warm up
• Start your jog very easy
• Don’t push through hills — allow pace to drop dramatically
• If HR spikes, immediately ease off or walk for 20–30 sec

Zone 2 is heart-rate controlled, not “pace controlled.”

⸻

4. Use breathing as your guide

A simple test:
• You should be able to talk in full sentences
• Breathing should feel light and steady
(If you’re puffing or talking feels harder, you’re drifting into Zone 3+)

This helps on days your HR is unreliable (heat, stress, caffeine).

⸻

5. Build it up progressively

Your heart adapts quickly — your pace will rise while staying in Zone 2, but only if you’re consistent.

Start with:
• 20–30 minutes, 2–3x/week
• Add 5 minutes per week
• Don’t worry about pace — focus on maintaining Zone 2

Address

11-13 Balcombe Road Mentone
Melbourne, VIC
3194

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 9pm
Wednesday 9am - 5pm
Thursday 9am - 8pm
Friday 9am - 5pm
Saturday 9am - 2pm

Telephone

+61401465708

Website

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