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Fix Wrist & Elbow Pain with This Simple Trick!


Elbow and wrist pain are common problems caused by various factors such as overuse, injury, or arthritis. The simplest way to address elbow and wrist pain is to stretch the muscles in the arm and hand through range. Stretching will help reduce muscle tension, which will help with much of the pain you may be experiencing at any of these joints. Manual therapy is another option for people with chronic elbow or wrist pain.

Hence, a certified Musculoskeletal Therapist like Paula Nutting, Your Musculoskeletal Specialist, can teach you numerous exercises that will lengthen and strengthen the muscles around that are problematic in your body. This will usually help alleviate pain in the area.

Myotherapy is another treatment option for people with chronic elbow or wrist pain. Myotherapy is a form of physical therapy that focuses on the muscles and soft tissues of the body (Healthline, 2016). It is a hands-on treatment that uses massage, stretching, and joint mobilisation techniques to relieve pain and improve mobility.

According to the Myotherapy Association of Australia, Myotherapy is a trusted medical specialty that uses evidence-informed assessment, treatment, and rehabilitation for musculoskeletal pain, dysfunction, and injuries. In simple terms, “It helps people in pain to move better and lead their best lives.”

What can Myotherapy treat?

Physical Therapy Vs. Myotherapy

You may have seen physiotherapy and Myotherapy mentioned online or on TV, but what do these treatments entail? Are they the same thing? Do they offer the same benefits?

In this post, we'll explore the differences between physiotherapy and Myotherapy. We'll outline what each treatment involves, its benefits, and who they're typically recommended for.

Physiotherapy uses physical interventions and education to promote, maintain and restore physical function and health. Physiotherapists work with people of all ages who have a range of health conditions, including musculoskeletal conditions (like arthritis, back pain, carpal tunnel syndrome, or sports injuries), neurological conditions (like stroke, Parkinson's disease, or cerebral palsy), respiratory conditions (like asthma, chronic obstructive pulmonary disease or cystic fibrosis), cardiovascular conditions (like coronary artery disease, heart failure or hypertension), metabolic conditions (like diabetes or obesity), and cancer.

A study concluded that physiotherapy provides substantial benefits to Australians at all stages of life and in response to many different life events. Benefits include better quality of life such as reduced pain, increased mobility, reduced burden of disease and longer life expectancy, and  avoided costs of healthcare (Australian Physiotherapy Association, 2020).

Physiotherapy is a great option for anyone suffering from injury or illness who wants to regain mobility and quality of life. It can help people of all ages and abilities, from newborns with birth injuries to athletes who have suffered a sports injury to the elderly who are struggling with arthritis.

If you're looking for treatment for a specific condition or want to improve your overall health and wellbeing, physiotherapy could be the right choice for you.

On the other hand, Myotherapy is a type of massage that uses targeted pressure and stretches to release muscle tension. It can treat various issues, including muscle pain, tension headaches, neck pain, and jaw pain. Therefore, Physiotherapy is a holistic treatment that uses various exercises, remedial massage, and body manipulation to help patients recover from injury or illness, while Myotherapy is a more specific approach as it focuses on determining the underlying causes of muscular pain and dysfunction and rehabilitating musculoskeletal injuries.

Both physiotherapy and Myotherapy offer a range of benefits that can help improve your quality of life. If you're experiencing pain or discomfort, either of these treatments is worth considering.

Simple Lifestyle Changes to Prevent Elbow and Wrist Pain

If you're experiencing pain in your elbows or wrists, you're not alone. In fact, it's one of the most common musculoskeletal complaints.

There are a number of things you can do to help reduce or prevent elbow and wrist pain. In this blog, we'll share some tips that have been proven effective.

Use Proper Form When Exercising

One of the most common causes of elbow and wrist pain is using the improper form when exercising. Think about the last time you did bicep curls at the gym. If you didn't use proper form, you might have experienced pain in your elbows and wrists. This is because when you curl your arms, you're putting a lot of stress on these joints.

To avoid this pain, make sure to use proper form when exercising. This includes using the correct weight, keeping your back straight, and not locking your elbows.

Take Regular Breaks

When you're stuck in the same position for hours on end, your muscles can start to ache. Not only that, but if you don't take regular breaks, you risk developing musculoskeletal problems like carpal tunnel syndrome and cubital tunnel syndrome.

These problems are caused by compression of the nerves and blood vessels in your elbow and wrist. The symptoms can range from mild discomfort to pain and tingling sensations and, in some cases, can lead to permanent nerve damage.

To avoid these problems, take regular breaks from your workstation. Get up, walk around for a few minutes, or do some stretches. If you can, try to vary your tasks throughout the day so that you're not doing the same thing for hours on end.

Use the Right Equipment

One of the best ways to prevent elbow and wrist pain is to use the right equipment. This includes choosing the right keyboard and mouse and adjusting the height of your chair and computer screen.

When it comes to keyboards, it's important to find one that's comfortable for your hands. The keys should be easy to reach, and the keyboard should be positioned so that your wrists are in a neutral position. You may also want to consider a keyboard with a split design, which can help reduce tension in your wrists. The mouse is also important, as it can strain your wrists if it isn't comfortable to use. Try to find a mouse that fits comfortably in your hand and has buttons that are easy to reach. You may also want to consider a mouse with a scroll wheel, as this can help to reduce movement.

If you're having trouble finding the right equipment or are unsure how to adjust your current setup, talk to a Remedial Massage Therapist for help. They can recommend products and advise on making your workstation more ergonomic.

Don't Overdo It

We get it. You're eager to make a change and start feeling better. But sometimes, less is more. Don't overdo it in the beginning and risk aggravating your injury. Start small and work your way up.

If you're unsure what's causing your pain, consult a therapist or doctor who can help you diagnose the issue. They may prescribe a few simple exercises to help stretch and strengthen the muscles around your elbow and wrist.

Stay patient and be mindful of how your body is feeling. You'll start to see progress if you're consistent with your treatment plan.

Strengthen Your Muscles

Strengthening your muscles is a great way to help prevent elbow and wrist pain. This can be done in several ways, including through exercise, massage, and a brace or splint.

One of the best exercises to help prevent pain is the wrist curl. To do this, you'll need a weight (or canister of water), which you'll hold in your hand with your palm facing down. Next, slowly curl your hand towards your body, keeping your elbow stationary. Hold for a second before lowering the weight back to the starting position. Be sure to repeat on the opposite arm.

If you're looking for a more targeted exercise, try the plank. This exercise works your entire core, as well as your forearm muscles. Start in a push-up position, with your forearms resting on the ground. Hold for 30-60 seconds before repeating.

Stretch Your Muscles

One way to help reduce pain is to stretch your muscles. This can be done before and after you do any activity that might cause pain.

Before you start any activity, stretch the muscles in your arms and hands for a few minutes. You can do this by sitting or standing and reaching your arms as high as possible above your head. You can also clasp your hands behind your back and stretch your shoulders.

After you've finished any activity, take a few minutes to stretch the muscles in your arms and hands again. This time, focus on the muscles in your elbows and wrists. You can do this by gently rotating your wrists in both directions, bending and straightening your fingers, and gently pulling on each finger.

Use Heat or Cold Therapy

You can use heat or cold therapy to help reduce elbow and wrist pain.

Heat therapy can help to increase blood flow and reduce inflammation. You can use a heating pad, hot water bottle, or heating gel pack.

Cold therapy can help to reduce swelling and pain. You can use a cold pack, ice pack, or even a bag of frozen vegetables.

Take Over-the-Counter Pain Relievers

If the pain is manageable, you can try over-the-counter pain relievers to help reduce inflammation and discomfort. Ibuprofen and aspirin are two of the most common types of pain relievers, and they can be purchased at any local pharmacy.

However, it's important to consult your doctor before taking any medication, as they may not be suitable for everyone. If you're pregnant or have a pre-existing medical condition, you should speak to a health professional before taking any medication.

Get a Massage

Massage is a great way to help relieve muscle tension and stress, which can often lead to pain. If you're experiencing elbow or wrist pain, booking a massage with a remedial massage therapist is a good idea.

Not only will they be able to help relieve the pain, but they can also give you some tips on how to prevent it from happening again.

Try Acupuncture

Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body. Acupuncture is an effective treatment for reducing pain and inflammation and has been used for centuries to treat all sorts of conditions.

If you're experiencing elbow or wrist pain, you may consider trying acupuncture. Acupuncture is a relatively safe treatment and can be done in a therapist's office, so it's a great option if you're not comfortable with needles.

Use Trigger Point Injections

One of the most common musculoskeletal pain treatments is trigger point injections. This is a treatment where a small amount of local anaesthetic is injected into the taut muscle fibres causing pain.

The anaesthetic will help release the muscle's tension and stop it from sending pain signals to the brain. This treatment often stops pain straight away and can prevent the need for more invasive treatments further down the track.


Pain in the elbow and wrist can significantly reduce your quality of life. Luckily, there are many things you can do to reduce and prevent this pain. From making small lifestyle changes to seeing a therapist, these tips will help you get on the path to relief. Want to know an easy stretching and massage technique for elbow and wrist pain in just 1 minute?

Watch This Video and Subscribe to Learn More!

Here's a video by Paula Nutting, Your Musculoskeletal Specialist, teaching you how to fix elbow and wrist pain in just 1 minute! Click here

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Australian Physiotherapy Association. (2020, October 1). Value of physiotherapy in australia.

Bernstein, S. (2021, July 31). What’s physical therapy? How to feel and function better. WebMD.

Myotherapy - better health channel. (n.d.). Better Health Channel Australia.

What is myotherapy? (n.d.). Myotherapy Association Australia.

stretching woman's hip and thighs

Hip and Back Pains? Your Body Badly Needs These Stretches!

For today’s article, "Hips and Backs NEED these TWO Stretches to Resolve Hip and Back Pains", we talk about all things hips. Particularly interesting are the two stretches that help resolve the common hip and back pains.  This is especially advantageous to those who constantly sit for long periods of hours who may occasionally experience lower back and hip pain.And this is quite true also for people with occupations that require them to stay in a variety of uncomfortable positions for any length of time. Plumbers are a PERFECT example of having an occupation that leaves them flexed, rotated, side bent, back bent, crouching, and all manner of odd positions. When I see these clients, they almost ALL present with lower back pain especially in the morning.

Which Occupations Mostly Suffer from Hip and Back Pains?

So if you think about your clientele who you treat for back and hip pain, how many fit this demographic?? Occupations that put them in tight and awkward body positions will undoubtedly increase the risks of having them experience lower back and hip pain. These include plumbers, carpenters, electricians, mechanics not to mention those who sit for hours each day.The mechanism of injury is extended periods of forwarding flexion which loads the posterior chain of the body – excessive glute contraction, and also hamstring and the erector spinae fatigue. Our contralateral muscles often co-contract leading to tight hip flexors, tight adductors, and a restricted capsular hip joint.

The Two Powerful and Effective Stretch Techniques

Let’s address both lower back and hip pain using two powerful and effective stretch techniques.
  • Let’s start with the client supine.
  • Take the affected leg into hip flexion.
  • Now externally rotate their leg until you get the end feel of the tissues in the gluteal region. This can include glute Maximus, minimus and minimus, deep rotators, and/or piriformis. You may also feel the end of the range in the actual joint. Depending on the flexibility of your client, you should be able to externally rotate their leg till the ankle nears their opposite hip.
  • Then you apply a little bit of pressure using your body weight by leaning forward into the client’s raised leg while holding the adjacent hip using your other hand. Fixating the hip stops the pelvis from moving into counternutation or rotation.
  • While in this position, try to flex, externally rotate. Abduct the leg as far as they can manage while stabilizing yourself using your client’s opposite hip. Make sure that the stretch is deep but comfortable. They should be able to breathe through it.
  • You should ask your client for feedback, where they feel the stretch. Any pain felt is usually in the socket and the deeper hip rotators i.e. obturators and Gemelli.
  • Now reposition yourself into a position where you can grasp the full thigh with both your arms. Take the femur into a supportive hug and keep the external rotation and abduction.
  • From there, lean backward away from the table, distract the thigh putting the abductors under stretch. You hold each of these positions for 20 – 30 seconds to allow for some soft tissue ‘creep’.
  • Repeat these two manoeuvers twice more each time going much deeper into the stretches and distractions and leaning more of your body weight.

Watch out for Compressive Groin Pain

  • Now, this stretch is not applicable if your client complains of compressive groin pain. This can be a multitude of reasons including:
    • arthritis,
    • bony spurs,
    • bursitis in the lessor trochanter trochanteric tendonitis, etc.
  • We can address this by getting a pillow slip or hand towel, put it at the proximal medial region of the thigh i.e. the groin or crotch area. Further, distract the femur with the material. You are creating a wedge to encourage the head of the femur further into the posterior lateral region within the acetabulum. This should reduce pain when the client's leg is taken into flexion/adduction/external rotation.
  • Repeat the steps with the other leg and see the difference in the range in motion as you rotate the legs forward and backward.
Now that’s a stretch!!! It focuses on abduction and adduction restrictions, gluteal hypertonicity, tight hip flexors. It can give your clients great relief for both lower back and hip pain.That’s just about it for now with "Hips and Backs NEED these TWO Stretches to Resolve Hip and Back Pains". See you in the next article!
woman stretching her legs

5 Best Post-Workout Stretches to Prevent Hip and Back Pain!

When doing any physical exercise at home, your main goal is to strengthen and tone your muscles. But after those activities, you always need to do stretches to allow your muscles to return to their normal resting tone. The 5 BEST Stretches to UNRAVEL Back and Hip Pain is what we will be discussing here in this article.But why is it important to make sure that after you have a full program or workout, you need to do stretches?In our previous articles, we have talked about the different benefits of doing a stretch especially on affected areas when you constantly sit down or in a stationary position. For today’s article, we will talk about why stretching is important after physical exercises and the 5 MOST beneficial ones that that TARGET regions that can cause back pain.But first, let me answer our previous question.

Why stretch after a workout??

Stretching is an important phase not only done before any physical exercise in the form of movement through full range to warm the tendons and joint capsules but more so after your workout or any strenuous activities that you did. This is crucial because it not only helps in boosting your flexibility but also helps you avoid the risks of injuries. It also decreases the muscle tension you create when you work-out and keeps your muscles in their preferred resting tone. What’s great about stretching after is that once completed, you’ll feel much more limber, movements more fluid, your joints will have better motion range, and you will be able to move through the balance of the day/evening feeling UNRESTRICTED.Now let’s get into our 5 powerful stretches i.e. "the 5 BEST stretches to unravel Back and Hip Pain" that you can do to keep your muscles flexible and in their normal tone. This is most especially applicable to those office workers, sedentary workers, drivers or anyone who works from home.

Quadriceps and Hip Flexor Stretches

So let’s start with the first two stretches on quadriceps and hip flexors.1.The first thing you need to do is to lie down on your side, grab your top ankle and pull it toward your buttocks, try to get your heel as close to your buttocks as possible.
  1. If you feel tightness in the hip region then focus more on pushing the hip further forward to target the upper portion of your thigh muscles.
  2. Hold that position for a minimum of 20 to 30 seconds. And if you have chronic tightness, hold that leg for a good 1 minute.
  3. Do these steps for the other leg for 20 to 30 seconds or up to 1 minute if needed.

Glutes Stretch

Once you have completed both sides, now in your sitting position, you can now proceed to the next type of stretch for your Glutes.
  1. From your initial sitting position, lie down on your back and cross your right leg over the other.
  2. Bring up the left leg (so that it carries the right one up) towards your chest, grab that leg behind the knee and pull them both as close to your body as you can. You should feel a deep and wonderful stretch in your butt (Gluteus Maximus and Gluteus Minimus).
  3. Repeat these steps starting by crossing the left leg over the right and really spend time exploring the tight areas of the buttocks any loosening those fibres.

Hamstring Stretch

The next set of stretches is for your hamstrings.
  1. Go back into a sitting position. This time straighten out your legs but make sure you don’t LOCK the knees. This needs to be a muscle stretch and not targeting the nerves.
  2. Then reach your arms out towards your ankles or toes with your both hands.
  3. Try to keep your back as straight as you can simply pivoting from the hip joints. You want to feel the stretch along the back of the upper leg, your hamstrings, and possibly your calves and avoid feeling too much in your lower back.

Inner Thighs Stretch

Now, let’s proceed to our adductors, these are the muscles of your inner thighs and can get extremely tight. Many people forget to stretch them but in my EXPERIENCE these groups can cause a lot of issues to the hips, buttocks and back. In fact when was the last time you stretched your inner thighs?????
  1. Now again in your sitting position, spread your legs apart as wide as you can, try to keep the feeling of your sit bones on the floor so you don’t roll into a low back curve. If it’s too difficult perhaps sit up against a wall to keep the back straight. You want to feel your adductors stretching.
  2. Reach out with your arms, hands, and with the straightest back you can manage try to get your elbows and possibly your chest to the floor. We can increase the effectiveness by targeting one leg at a time, grab one foot with both hands, lean your body down towards that leg. Rest into the stretch for 30 seconds. In this way you are also working on the deep rotator muscles around the hip joint.
  3. Repeat these steps into the other leg.

Pectoral Muscle Stretch

For our final stretch, we are going to focus on our chest. Our previous 4 stretches focused on the lower body but our chest muscles are so often tight from inactivity or post bench press types of weight training. We want to open up the chest region, stretch the pectoral muscles and underlying smaller rib stabilizers by using a foam roller.
  1. Lie down place your foam roller along the line of your spine, you should feel a little unbalanced because you are only one the roller and very little of your back is in contact with the floor.
  2. Open your arms wide and rest them on the floor, this will stabilize you, now you can feel the stretch, your chest is fully open. Feel the extension of your back as well and enjoy that wonderful stretch of opening up the chest and front of your shoulders.
So there you have it, the 5 BEST stretches to unravel Back and Hip Pain, in less than 5 minutes you’ve set yourself up for happy muscles.
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