2 min read

Dr. Aimee Anagnostos

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Breast Cancer + Pelvic Health

October is breast cancer awareness month. Breast cancer treatment requires a multimodal approach and involves working with an interdisciplinary team. Did you know that breast cancer survivors, upon returning or rebuilding their routine, may find symptoms of pelvic pain or dysfunction?

What may happen?
As a pelvic floor therapist, I often hear that pain and dysfunction with the bladder, bowels, and sex was something these breast cancer patients had not foreseen. Common bladder dysfunctions can be defined as incontinence, painful urination, urgency and frequency. Bowel dysfunctions include, but are not limited to, constipation, straining, and feeling incomplete when emptying. In terms of sexual dysfunction, pain with penetration, lack of lubrication, muscle tightness are common- given hormone changes, stress, diet modifications, and more.

Pelvic Health and Breast Cancer

What do the studies show?
In research, it can be found that 58% of survivors report difficulty with bladder control, 23% of women rated their symptoms as severe. Factors attributing to this loss of bladder control include: new medications, decrease in activity, stress, diet changes, altered hormone levels, and more. A pelvic physical therapist can conduct an evaluation to assess musculoskeletal or neuromuscular involvement in the lack of bladder control.

Constipation tends to be an under reported and long lasting side effect of chemotherapy. Depending on the medication, research states the incidence of constipation can be 50%-85%. Many people are unaware that pelvic physical therapy is a conservative way to optimize bowel movements. “Physical exercise facilitates bowel movement and is recommended for patients with chronic constipation or irritable bowel syndrome . Abdominal massage has also been emphasized as a non-pharmacological intervention to improve chronic constipation”.

Painful intercourse is also common, but not normal. 52 percent of women up to six months post-breast cancer treatment report sexual dysfunction and 19-26 percent continue to report sexual dysfunction five to 10 years after their diagnosis. There is evidence that pelvic floor muscle training with counseling and yoga or core exercises were beneficial for sexual function. A pelvic floor therapist can work with you to discuss position modifications, breathing techniques, work on pelvic floor muscle relaxation, and more.

Ready to take the next step?
I can help support your Pelvic Floor journey!

Book your session today

Reference List
1. Donovan KA, Boyington AR, Ismail-Khan R, Wyman JF. Urinary Symptoms in Breast Cancer: A Systematic Review. Cancer. 2012 Feb 1; 118(3): 582–593.
2. https://link.springer.com/article/10.1007/s10549-015-3652-4
3. https://lovelacecancercenter.com/blog/incontinence-pelvic-pain-constipation-and-sexual-dysfunction-associated-breast-cancer#:~:text=Pelvic%20floor%20dysfunction%20is%20a,bladder%20control%20or%20urinary%20incontinence.
4. https://pubmed.ncbi.nlm.nih.gov/32367126/

3 min read


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Osteoarthritis 101

What do Jack Nicklaus, Shaquille O’Neal, and Dorothy Hamill have in common? Aside from being legends in their respective sports, they are all individuals who managed osteoarthritis while competinging in professional sports.

Modern medicine has deemed osteoarthritis (OA) as a “wear and tear” injury.Though it corresponds with previous injury and age, there are steps you can take to minimize your risk of getting OA, minimize the impact of OA, and maximize your mobility, if you have it.

The Facts

There are more than 100 forms of arthritis that affect our joints, but the most common kind is osteoarthritis. Here are the facts:

  • Nearly 10% of the US population experiences OA – that’s over 30 million people.
  • 60% of cases are women.
  • OA costs the US over 130 billion annually.
  • Over 30% of people with OA experience depression and anxiety.

    Often labeled the “wear and tear” disease, osteoarthritis leads to degradation of the cartilage and surrounding structures – bone, ligaments, and fatty tissue of the joint. The changes caused by osteoarthritis can deform the shape of the affected bones leading to inflammation, stiffness, reduced mobility, aches, and pain.

    Typically, cartilage is a tough connective tissue that absorbs force and facilitates smooth movements between two bones. With osteoarthritis, this cartilage breaks down leading to rougher movement between two bones, and possible bone-on-bone contact.

    OA is most often felt as stiffness in the morning, with pain further aggravated with activity. People with OA will experience movement restriction with daily activities such as walking, sit-to-stand, and going up/down stairs. The extent of damage is typically determined by a physical assessment, mobility screen, and X-ray.


    Who Gets Osteoarthritis?
    Osteoarthritis can happen at any joint. It typically occurs at the knees, hips, low back, hands, and neck. Note that these regions typically experience significant weight-bearing and movement.

    Those most at risk for developing osteoarthritis are over 50 years old. If you’ve had a previous injury at a joint (e.g. meniscal tear or an anterior cruciate ligament (ACL) tear), your risk of developing osteoarthritis increases. Moreover, if you are overweight or inactive, your risk for OA also increases.


    What Causes Osteoarthritis?
    There are several factors that may contribute to developing OA:

  • Age: risk increases if you are over 50 years old.
  • Previous injury: if you have injured a joint before via bone fracture, cartilage damage, tendon tear, or ligament tear.
  • Obesity: excessive weight leads to stress of the joints.
  • Overuse: repetitive stress to a joint may lead to OA.
  • Gender: women are much more likely to develop OA compared to men.
  • Musculoskeletal dysfunction: if you have misaligned joints, muscle weakness, or a tendinopathy, you may be at risk for OA.
  • Environment: at the end of the day, modifiable risk factors may contribute to your OA such as occupation, physical activity levels, hormones, movement patterns, and bone density.

    What Can You Do About It?
    The most severe cases of osteoarthritis restrict specific patterns of movement, and limit daily mobility. Depending on the extent of damage and activity limitation, some cases require surgical intervention e.g. total knee replace, total hip replacement, and joint fusions to name a few.

    Thankfully, there are several interventions you can do with your physical therapist to reduce the impact of osteoarthritis:

  • Lose weight: did you know that for every 1lb in the body, 3-4 lbs of weight are placed on the knee when you walk and go up/down stairs? Losing any weight can reduce stress to the joints affected by OA.

  • Stretch: OA typically leads to muscle tension at the corresponding joints. For example, knee OA may lead to quadriceps, hamstring, hip flexors, and glute tightness. Having a stretch routine dedicated to improving range of motion and mobility can protect against OA, even if you already have it.

  • Strength train: OA can lead to muscle weakness, further contributing to muscle tightness, immobility, and pain. Having a strength routine under the guidance of your physical therapist can improve mobility and reduce pain. This may include full-body workout such as swimming, cycling, and compound movements performed safely e.g. weight-lifting.

  • Manual therapy: joint mobilizations can be performed to maximize available movement at a joint. Treatment of the muscles contributing to movement restriction and pain may involve massage techniques, myofascial techniques, cupping therapy, acupuncture, and dry needling.

  • Medication and alternative therapies: your physician can help determine other forms of treatment to manage pain while you maintain mobility such as over-the-counter medications or prescription drugs.

    Let us help support your OA journey

    Find your nearest Myodetox clinic

  • 3 min read


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    Protect Your Hamstrings

    If you were to ask any individual to show you a stretch for the body, there’s a 99% chance they would bend over to reach their toes with their hands. This universal flexibility exercise is known to stretch the hamstrings.

    But what do the hamstrings do, and why are they prone to strains? Here, we’ll dive into why you should be aware of hamstring strains and what you can do about them.

    What Are the Hamstrings?

    The hamstring muscles are three muscles found at the back of the thigh. Their main function is to bend the knee, otherwise known as flexion. An easy example of their movement is bringing your feet to your buttock. Though they function to bend the knee, they’re also stabilizers for walking, running, and absorbing impact from a jump.

    The hamstrings are made up of the biceps femoris (the outside hamstring), semitendinosus, and semimembranosus muscles. All three muscles attach at the hip and knee, essentially crossing two different joints. Therefore, they not only contribute to bending of the knee, but extension of the hips (working alongside the glutes).

    During walking and running, the hamstrings play a role in the heel phase in which the leading foot makes initial contact with the ground, absorbing the energy from the ground to protect the knee and hips. Furthermore, it helps pull the center of mass forward, propelling forward motion.

    However, when your feet make initial contact with the ground (often starting with the heel), the hamstrings are placed in their most stretched position underload. This leads to an eccentric contraction, where the hamstrings undergo load in a lengthened position, risking strain if the force is strong enough.

    hamstring muscles

    What Are Hamstring Strains?
    Strains to the hamstring muscles are the most common muscle injury in athletes and everyday people. They are sometimes known as “pulled hamstrings”, and most prevalent in sports like sprinting, track & field, soccer, and basketball. Hamstring strains make up 12-16% of athletic muscle injuries, and have a reinjury rate of 22-34%. They are typically seen in males more than females.

    The mechanism of injury is often associated with overload placed on the hamstring in a lengthened position, followed by a quick contraction, such as the initial contact and shock absorption at the heel while running.

    Severe strains can lead to partial or complete tears of the hamstring. These are graded from 1 to 3:
  • Grade 1: mild pain with some swelling, with minimal loss of range and strength. These typically take 2-3 weeks to fully heal and return-to-sport.

  • Grade 2: moderate pain, inflammation and bruising, with tears to the tissue that lead to a loss of range and strength. These typically require 4-8 weeks to fully heal and return-to-sport.

  • Grade 3: complete tear of the muscle, or musculotendon point with severe pain, swelling, and a complete lack of function. These are typically surgically managed, and may require 3-6 months for full healing and return-to-sport.


    Who Is Most at Risk of Hamstring Strains?
    Those most at risk of developing a hamstring strain show:

  • Decreased flexibility and range of motion.
  • Decreased strength and endurance.
  • History of previous hamstring injury.
  • History of low back pain.
  • Poor lumbopelvic stability and control.
  • Heel striking with running gait.
  • Improper or lack warm-up.

    There are many factors that may relate to the development or recurrence of hamstring strain. Males aged 16 to 25 years old, with asymmetrical differences in function, are at most risk. Identifying areas of opportunity is key, and should be done with your physical therapist, chiropractor, or massage therapist.

    What Do Hamstring Strains Feel Like?
    Those experiencing hamstrings strains may have:
  • Pain and cramping at the back of the thigh with bending of the knee and extension of the hip.
  • Pain, muscle cramps, and dysfunction with walking and sitting.
  • Decreased range of motion at the knee into flexion.
  • Bruising 24-48 hours after injury.
  • Grade 2-3 strains and tears may have a palpable rupture, with significant muscle spasms.

    Your physician, physical therapist, chiropractor, or massage therapist can help differentiate your hamstring strain, review the involvement of the sciatic nerve, and help start the first steps into rehabilitation or prevention. Your physician may order imaging to determine the extent of damage, if necessary.

    How Do You Treat and Manage Hamstring Strains?
    Thankfully, the majority of strains can be managed conservatively. Grade 1 and 2 strains will usually require rest, ice for 10-20 minutes at a time, activity modification, and pain medications directed by your physician. Grade 3 strains may require surgical intervention. In the early stages, rehabilitation is meant to focus on protecting the tissue, and minimizing any loss of motion and strength.

    Early on, your physical therapist should guide you through progressive and safe exercises focused on strength and re-establishing movement. Though some pain is expected, each exercise progression into further mobility and functional strength should be as pain free as possible. Exercises will not only focus on range of motion and strength, but trunk stability and movement retraining specific to your activity. This is key for reducing other extraneous factors that can contribute to hamstring injuries (e.g. lumbopelvic instability, poor strength at the glutes and quadriceps).

    Hands-on therapy, such as myofascial techniques, acupuncture, and dry needling may complement therapy by reducing muscle spasms and pain along areas of the body experiencing overuse. Once tissue is healed, further application of hands-on therapy may help improve range of motion at the hamstring, and bring further input to the body for functional movements.

    Protect your hamstrings this season!

    Find your nearest Myodetox clinic

  • 3 min read


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    What Is A Rotator Cuff Tear?

    It’s the summer season, you’ve been asked to pitch for an upcoming pick-up softball game. Heck, you’ve been playing for over 20 years: this should be fun.

    When you go to throw your first pitch, you suddenly feel a sharp pain at the top of your arm. You try to fight through the pain, but it’s hurting more and more to move your arm. What was that? Did I not warm-up enough? Did I hurt my rotator cuff? You’ve hurt your shoulder before, but not like this. This time…you can barely move! And all you were doing was something you’ve done for years.

    Sadly, this isn’t an uncommon occurrence. And you may have a rotator cuff tear to blame.

    What is Rotator Cuff Tear?

    Hearing the word “tear” is never fun, especially when it comes to your body. Nearly 70% of people will experience shoulder pain at some point in their life, and this pain often involves the rotator cuff muscles and tendons. The worst of this is rotator cuff tears.

    The rotator cuff muscles consist of four muscles: the infraspinatus, supraspinatus, teres minor, and subscapularis. All these muscles have tendons that attach to the top of your arm. These rotator cuff muscles surround your shoulder blade to do two things – initiate and stabilize your shoulder movement. They bear the brunt of responsibility when it comes to shoulder movement, and we take them for granted until we get injured.

    The tendons are often injured when we do quick movements with load, or when we’re challenging our shoulder beyond the capacity it can handle. But, time can work against your shoulder, too. Many partial rotator cuff tears are a result of degeneration i.e. wear and tear.

    rotator cuff tear

    What Does It Look Like?
    Tears of our rotator cuff tendons are either incomplete (e.g. partial) or complete. The most common being the partial rotator cuff tear.

    Partial rotator cuff tears can limit your shoulder range of movement and strength. Everyday tasks like putting a bra on, opening the fridge, or pouring a cup of coffee can become irritating. Suddenly, lifting overhead or getting into downward dog can be a pain. And that itch on your back? It will be nearly impossible to reach!

    Immobility and compensating movements are often seen with partial tears, followed by pain with movement. But this isn’t always the case. In fact, there are people with partial tears that have no limitations in movement and no pain.

    rotator cuff

    Who Does It Affect?
    What makes partial rotator cuff tears interesting is that many of them can go unnoticed over the years. We typically start to develop rotator cuff weakness as we enter our 30’s, and this weakness tends to progress as we age – unfortunately, this weakness is more prominent in women. As we age, partial and complete rotator cuff tears become more common.

    The exact mechanism of this weakness is not known, but this much is true – tears do not always lead to pain, and tears are not always the direct result of injury. Time and our biological make-up can play a significant role in developing a partial tear. Of course, injuries and trauma can lead to partial and complete rotator cuff tears. But this does not mean you’ll never be able to move your shoulder the same way again.

    What Can Be Done?
    Surgery is rarely done for partial rotator cuff tears. It is encouraged to manage rotator cuff tears conservatively with physical therapy prior to considering more invasive interventions.

    Managing shoulder dysfunction is simple in theory:

    1. Work needs to be done to optimize shoulder range of motion. This can involve hands-on therapy and corrective exercises dedicated to mobility optimization.

    2. Strength needs to be gained so that your shoulder can handle the load needed to carry-out everyday tasks, as well as participation in the sports and activities that make us happy.

    For those experiencing incomplete rotator cuff tears, try these exercises below to get you started: CARS

    The work that needs to be put in is the hard part. The shoulder joint is complex in that its movement and stability relies heavily on our muscles, joints, ligaments, and nervous system. Thankfully, having the right therapist by your side ensures you have the right tools needed to address this. The evidence fully supports the use of non-surgical interventions to manage partial rotator cuff tears.

    Ready to play ball?
    After the pain that was felt trying to throw a ball, you decide to see your physician who orders imaging for the shoulder. A week later, two things happen: your shoulder feels better with movement, and your imaging finds a partial rotator cuff tear. How can this be? Your shoulder movement has improved within a week, but a partial rotator cuff was found. Turns out, the physician points out that the rotator cuff injury appears old – you’re only feeling some of its effects now. It’s time to see a Physical Therapist.

    When we have damage to the shoulder, the body is amazing at adapting to the given circumstances. Identifying areas of weakness is identifying opportunity – strengthening and stabilizing the shoulder can re-establish movement and ensure you’re getting back to doing the things you love.

    Consulting your physician is never a bad step, but what’s found in imaging doesn’t always correlate with how a damaged shoulder moves and feels. A rotator cuff tear can be overcome with the right therapist and team by your side.

    Find your nearest Myodetox clinic!

    2 min read


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    The Key To Managing Sciatica

    2022 was supposed to be the summer that Iggy Azalea would be touring with Pitbull. No doubt, the “Fancy” singer and her fans were beyond excited for this concert series. But in the middle of touring, she had to suddenly stop. On July 30th, she Tweeted: “So, I have sciatica. So fun!” She had to abruptly stop touring and manage this debilitating nerve pain.

    What is Sciatica?
    80% of people experience low back pain at some point in their life. At any given moment, nearly 9% of people are experiencing back pain right now. Yet, navigating back pain is often frustrating and confusing. The causes of back pain are numerous: nerve, muscle, joint, ligament, weakness, instability, trauma – all of which further branch out into other conditions.

    When it comes to low back pain, sciatica has become a household name in the medical community and public alike. Sciatica is pain or irritation of the sciatic nerve. It typically happens down one leg. The sciatic nerve is the largest nerve of the body. It stems from the spinal cord, and runs down the back side of the buttock and leg, and branches further into the calf and feet.

    The sciatic nerve can become irritated in three main regions: the low back, the buttock, and the back of the thigh. People with sciatica often experience the following:

  • Pain or irritation along the low back, buttock or thigh.
  • Numbness and tingling down the leg.
  • Pain aggravation with sitting, standing, or walking.


    What Can Be Done?
    Navigating sciatica can be scary. Having the right guidance is key. Our therapists at Myodetox can help determine the source of sciatica, and dedicate treatment specific to your needs.

    Full-Body Assessment

    Our therapists are trained to identify the easing and aggravating factors associated with your sciatica. A proper full-body assessment ensures that nothing is missed, and that clarity towards your pain and movement concerns is provided.

    Hands-on Therapy

    Sciatica is often associated with movement restriction of the sciatic nerve. This means that a structure in the body may be pinching or impeding movement of the sciatic nerve, causing irritation and even pain. Whether it is joint, fascia, or muscle, taking a hands-on approach can provide alleviation of pain and freedom of movement.

    Examples of hands-on therapy include joint mobilizations, myofascial techniques, muscle mobilizations, cupping therapy, acupuncture, and dry needling.


    Sciatica can significantly reduce your mobility. However, there is strong evidence supporting specific movements and exercises to regain your overall mobility. Finding a way to move safely requires a healthcare professional by your side. Our therapists will ensure you can progress your movement so that sciatica becomes a thing of the past.

    Examples of exercises include sciatic nerve sliders and tensioners, mobility drills, and strength training. Your therapist will ensure that the appropriate treatment plan is clearly laid out so that you can get back to living your life, and doing what you love.

    manage sciatica

    Want support with your Sciatica?
    Our team of expert therapists can help you get back to doing what you love!

    Find your nearest Myodetox clinic!

  • 2 min read


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    How to fix IT Band Syndrome

    If you’re an active individual, you may have experienced discomfort or irritation at your IT band a.k.a. the iliotibial band.

    IT band syndrome is pain along the outside of the knee that is typically felt while the knee is slightly bent during movement, and can become so bothersome that it sidelines you from activity. It is the second most common cause of knee pain.

    Who Is At Risk of IT Band Syndrome?
    IT band syndrome typically affects people that run, cycle, hike and participate in sports that require significant power and strength from the legs. Those that experience IT band pain often present with some form of dysfunction with one of the muscles that attach to the IT band – that is, the gluteus medius, gluteus maximus, tensor fasciae latae, or vastus lateralis. Dysfunction in these muscles can include muscle tightness, weakness, and overuse.

    IT Band

    What Are the Symptoms of IT Band Pain?
    IT band syndrome is felt along the outside of the knee joint. This pain tends to worsen with activity, and ease with rest. IT band pain is sometimes known as “IT band friction” in that clicking may be heard when the knee is moving from a bent to straightening position (flexion into extension). The most intense pain is often present when the knee is bent at 30 degrees (a position typically seen in running). Other symptoms can include: clicking on the outside of the knee; warmth and tenderness to the touch along the outside knee; tension and pain along the hip and thigh.

    You may notice more prominent IT band syndrome symptoms if you’ve:

  • Increased training volume
  • Changed surfaces while training e.g. trail running vs. road running
  • Present with muscle strength and length differences at the hip and outer thigh.

    IT Band Syndrome

    What Can Be Done to Address IT Band Pain?
    Immediate resting, icing, and stretches are typically prescribed when treating acute IT band syndrome. This may be followed by gradual changes to volumes in training, and specific treatment catered to your needs.

    Your licensed therapist at Myodetox can provide a thorough assessment to determine what structures and movements may be contributing to your IT band pain. Discomfort and tension along the IT band is often the result of dysfunction of the muscles that attach to it along the hip. In fact, some evidence suggests that IT band pain may be muscle weakness at the hips(1). Your licensed therapist can also help with differential diagnosis of your pain, carefully reviewing other structures that may or may not be contributing to your pain.

    Interventions that can help IT band syndrome include:

  • Hands-on therapy e.g. myofascial release along the hips and thigh.
  • Exercise e.g. corrective movements for muscle lengthening, strengthening, and movement coordination.
  • Education & Self-management e.g. load changes, foam rolling, ice vs. heat.

    Two Home Exercise Tips:

  • Foam roll: the video below focuses on foam rolling the entirety of the leg, and not just the area that hurts. Remember, the IT band connects multiple muscles!
    Click here to watch the video

  • Leg strengthening: the following exercise incorporates the entirety of your leg. You want a strategy that can focus on getting your hips and thigh involved so that you move pain free!
    Click here to watch the video

    Ready to take the next step?
    Your licensed therapist at Myodetox can provide a thorough assessment to determine what structures and movements associated with the IT band may be contributing to the symptoms. They can help you figure out which movements, muscles, joints, or even nerves may be contributing to the IT pain. And most importantly, they’ll devise a plan with you to treat and manage your pain so you can get back to doing what you love.

    Find your nearest clinic!

  • 2 min read


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    Strengthen Your Ankle Tendons

    If you’ve ever rolled your ankle, you have felt that pain along the outside of the foot – it’s sharp, swells up, and makes walking incredibly difficult.

    But sometimes pain occurs at the outside ankle area, and you have no idea where it came from. You’ll ask yourself “what did I do to cause that? I didn’t trip, I didn’t fall, and I didn’t roll it.” If you’re experiencing mysterious ankle pain, the peroneal tendons may be to blame.

    What Is Ankle Tendon Pain Called?
    A peroneal tendinopathy is dysfunction of the peroneal tendon. These tendons connect the peroneal muscles to the outside and base of the foot. They’re responsible for plantar flexion and eversion movements of the foot.

    When there’s increased load to the tendon from an increase in running, training, or sports that require significant amounts of sharp movements, function of the peroneal tendon group will be disrupted. Depending on the severity of the tendon irritation, an injury can manifest as inflammation, pain with movement, weakness, and range of motion restriction. This makes getting back to your sport and everyday activities difficult to participate in.

    Strong Ankle Tendons

    Who Gets It?
    This injury is typically seen if you’re a high volume and intense training athlete. It’s also common if you have chronically rolled your ankle(s). Having a history of rolled ankles weakens the supportive ligaments, and stresses the peroneal muscles and tendons that provide structure and protection. This ultimately increases the demand on the peroneal tendons, furthering risk of injury.

    The pain tends to be gradual at first, and most people ignore the pain until it becomes chronic and aggravated with common activities like running.

    Ankle Tendons

    What Can You Do About It?
    Education – Don’t Go At It Alone

    Like all tendon injuries, it’s important to seek education on load management from your therapist. Your tendons need sufficient time to heal, but this doesn’t mean a full stop in using your muscles. You’ll want a progressive plan focused on regaining full range of motion of the ankle, strength, and stability. That often means knowing what your limits are, respecting limitations, and having a goal specific approach to regaining function.

    Manual Therapy

    People with a peroneal tendinopathy typically show reduced movement in the joints responsible for eversion of the foot. Your therapist at Myodetox can work on any restrictive muscle and joint that may be contributing to movement restriction and pain.

    Exercise Management

    Your therapist will work with you and provide the correct exercises to regain your ankle movements. If you’re unable to access a therapist immediately, give some of these exercises a try.

    Ankle CARs: Click here to watch the video

    Foam Rolling: Click here to watch the video

    Strength Training: Click here to watch the video

    Stability Training: Click here to watch the video

    Ready to take the next step?

    Book your session today!

    2 min read

    Dr. Aimee Anagnostos

    Posted on

    What is Pelvic Floor Physical Therapy?

    The less we know about something, the easier it is to ignore. The pelvic floor is a group of muscles with attachments to your pubic bone, tailbone, and pelvis. However, it isn’t something we see everyday (or ever), so many people don’t understand its role in relation to the rest of our bodies.

    Before we get into Pelvic Floor Therapy, let’s first understand…

    What Is The Pelvic Floor?
    The pelvic floor is a general term used to describe a group of muscles, ligaments, and fascia that creates a natural ‘hammock’ for the pelvis.

    The functions of the pelvic floor include:

  • Supporting abdominal organs
  • Stabilizing the low back and “core”
  • Controlling bladder and stool function
  • Maintaining positive sexual stimulation

    Pelvic floor issues can include pelvic pain or bowel/ bladder issues. The pain can be described as burning, stinging, painful sitting, and more. Bowel/ bladder dysfunctions include leaking, dribbling, constipation, urgency, and frequency- to name a few.

    Pelvic Floor Physical Therapy

    How Does Pelvic Floor Physical Therapy Help?
    At Myodetox, our Pelvic Floor Physical Therapist will evaluate the extent to which the muscle, nerves, and fascia affect the issue.

    Pelvic Floor Therapy can include;

  • Trigger point release
  • Neural/visceral/ myofascial release
  • Digital biofeedback
  • Soft tissue mobilizations
  • Education
  • Therapeutic exercises, and more.

    This conversation can be difficult to have, but our trained staff empowers you to seek the proper care for pelvic floor dysfunctions.

    Pelvic Floor

    What To Expect At Your First Session
    Seeking pelvic floor therapy can be intimidating. Our hope is that this blog can help you navigate your first Pelvic Floor Physical Therapy Session and make your visit as comfortable as possible.

    Our pelvic physical therapist will gather as much information regarding your condition. Too often we hear that pelvic pain is dismissed. Therefore, it is important to us to create the time and space to understand your pelvic pain. That is why our initial evaluation is 60-minutes long and conducted in a private treatment room for patient privacy.

    Depending on your history and symptoms, our pelvic therapist can perform an external evaluation of the spine, hips, pelvis, and abdomen- an exam which is very similar to an orthopedic physical therapy exam.

    You will then have the option to proceed with an internal pelvic exam. (No spectrum is used, only one gloved finger.) Our pelvic therapist is certified to treat both female pelvic floor and male pelvic floor dysfunctions internally. If consent is given, the therapist may evaluate vaginally or rectally, while explaining the procedure every step of the way.

    After the assessment is complete, the pelvic therapist will explain their findings and what is needed in your future treatments. Your treatment may include visceral mobilization, soft tissue mobilization, trigger point release, stretches, strengthening, breathework, and more.

    We hope this serves to put any hesitancy at ease. If you have further questions you can contact Myodetox Brentwood at (925) 430-6630.

    Interested in trying Pelvic Floor Physical Therapy?

    Book your Complimentary Virtual Consultation

  • 3 min read


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    How to come back from runner’s knee

    Rafael Nadal is a legend in the tennis community. With 22 Grand Slam wins (to date) and many other tennis accolades, Nadal has solidified himself as one of the greatest tennis players of all time (in fact, he was No.1 for 209 weeks!).

    Unfortunately, in 2005 during the Wimbledon final, he suffered a knee injury. This injury wasn’t a tear or dislocation, but it was enough to interfere with his play. His knee troubles continued for years, even forcing him to withdraw from the 2012 US Open. Rafael Nadal has since been able to recover and continue his astonishing career, but it hasn’t been without hard work.

    So what is this knee injury that set him back?

    What Is Runner’s Knee?
    If you’re a runner of any level, you’re likely familiar with “Runner’s Knee.” This condition, medically known as patellofemoral pain syndrome (PFPS), is pain at the front of the knee caused by dysfunctional movement patterns of the patella (i.e. kneecap) and femur (i.e. your thigh bone) that can lead to pain at the patellar tendon (i.e. the thick tendon at the bottom of your knee cap). As you can tell from Rafael Nadal’s injury , PFPS doesn’t only affect runners.

    There are a number of reasons for knee pain, but patellofemoral pain syndrome is the most common. This injury, though common in running, is also seen in sports associated with running, jumping, and other high load demands. People with PFPS are able to reproduce their pain with squats, going up stairs, jumps, and of course – running.

    Runner's Knee

    What Are The Main Causes?
    Everyone’s experience with PFPS is different, but the most common causes are:

  • Overuse injury: this can be an increase in volume, or introducing a challenge to the knee that it may not be ready for (e.g. under training for a challenging run, or hiking for the first time in years)
  • Muscle: deficits like weakness at the quadriceps and hips can contribute to PFPS
  • Injury: previous injuries (e.g. dislocations) can contribute to PFPS
  • Movement Coordination: the joint angle to the knee may stress the tendon, leading to pain.
  • Mobility Impairment: you can be excessive movement or lack flexibility of certain muscle groups, which further contributes to PFPS

    Knee pain

    What Are The Main Signs and Symptoms?
    The signs and symptoms of patellofemoral pain syndrome may not all be applicable to you, but be mindful of the following:

  • Pain with lower leg exercises e.g. cycling, running, weight lifting.
  • Pain with walking, stairs, kneeling, and squatting.
  • Pain at the knee with sitting too long e.g. watching a movie or sitting on a plane.
  • Aggravated pain with increased use e.g. walking or cycling longer distances.

    Who’s At Risk?
    Age can play a big factor when it comes to PFPS. This is typically seen in teenagers and young adults. When we age, problems with the knee tend to be more joint related e.g. arthritis

    Sex differences are also present with PFPS. Unfortunately, women are twice as likely as men to experience PFPS. The common causes of PFPS are often related to women more than men e.g. joint alignment with the hip and muscle imbalances.

    Activity specific – as said before, runner’s knee is commonly seen in sports that involve running, jumping, cutting, and any other sport that stresses the knee.

    What Can Be Done?
    There are a number of things you can do to alleviate pain at the knee. Try these below:

    Foam Rolling helps release your muscles from any myofascial tension caused by poor flexibility, overuse, or muscle weakness. Though temporary in affect, it can be a very helpful tool to use in the rehab arsenal.

    Taping at the knee can temporarily help alleviate pain, especially with movements like getting up and down a chair or a set of stairs.

    Mobility is key to addressing knee pain. This can include dynamic whole body movements, as well as specific stretches to alleviate tension at the knee. Here are some examples of movements that alleviate tension of the quadriceps, hamstrings, hip flexors, glute muscles, and calf.

    Strength training has the highest level of evidence for alleviating “runner’s knee.” This should be incorporated into a rehabilitation and maintenance routine. The research supports exercises that target the quadriceps and hips to facilitate the proper mechanics for the knee. Here are some examples you can try at home: glute bridge, stork, and squat.

    It’s important to note that mobility and strength exercises will serve you best under guidance from a healthcare professional. Even professional athletes and therapists alike benefit from coaching, cues, and progressions for the knee exercises under safe conditions.

    Ready to start managing your Runner’s Knee?
    Though there are many things you can do to immediately help your pain, seeing a healthcare professional sooner rather than later can offset any gaps in treatment. Your therapist will provide the needed guidance for pain management, progressions, and ultimately working with you to help reach your goals.

    Therapists have other tools up their sleeve – manual therapy, gait/movement retraining (biomechanics), blood flow restriction therapy, taping, education Alternate

    It is important to see a licensed healthcare professional if you’re experiencing PFPS. It’s not uncommon for people to push through the pain. Unfortunately, this ends up lengthening your recovery time. By seeing a healthcare provider sooner rather than later, you can prevent any further damage ensure that you’re given the tools to address the causes of your pain and FutureProof your body.

    Find your nearest location

  • 1 min read


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    4 Moves Every Cyclist Needs

    Whether it be on the road, dirt, snow or track, we demand a lot from our bikes, but how do we demand more from our bodies? These cyclist exercises will help you ride faster, longer, and more comfortable on any bike for those epic days in the saddle.

    1. Aero Tuck ||
    10 reps
    Step 1: Start with feet hip width apart.

    Step 2: Squat down. Bend your trunk forwards, bring your arms away from your sides. Reach back behind you while straightening your elbows and rotating your thumbs down and back.

    Step 3: Stand up and bring your elbows in front of your face while reaching upwards with palms facing you. Look up.

    2. Neck Opener
    15 reps
    Step 1: With the shoulders over wrists, hips over knees, gently push the chest away from the floor. Focus your sights on a target on the floor between your hands. Dip your chin down towards the floor, moving only your neck. Hold for 3 seconds.

    Step 2: Reverse the movement by tucking in your chin fully. Hold for 3 seconds.

    cyclist moves

    3. Shoulder + Backline Opener
    10 reps
    Step 1: Start in a push up position with shoulders over wrists and legs fully extended. Drop your chest down towards the ground, squeeze your shoulder blades together. Elbows stay straight. Hold for 5 seconds.

    Step 2: Push your chest away from the ground, round your shoulders forwards. Elbows stay straight. Hold for 5 seconds.

    Step 3: Keeping knees relatively straight, hinge through the hips and form an inverted V shape, finishing with your eyes looking past your feet. Drop back to start position.

    moves for cyclists

    5. Diver
    10 reps
    Step 1: Stand with toes pointed forwards. Drive left knee up while keeping knee bent. Drive right arm forwards left arm back with elbows at 90 degrees.

    Step 2: Keep your left foot off the ground as you extend your left leg backwards. Lean your trunk forwards. Drive your left arm forwards with palm facing up and right arm back with thumb rotating down and back.

    cyclist rehab

    Want to take your cycling to the next level?
    Join us for a session! Our expert physical therapists and chiropractors will optimize your movements, reduce pain and increase your longevity. They’ll create an individual plan that will include cyclist exercises like these!

    Find your nearest clinic

    2 min read


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    What Is Frozen Shoulder?

    If you’ve experienced a serious injury to the shoulder, like a rotator cuff tear, you may have been warned about developing adhesive capsulitis, otherwise known as “frozen shoulder”.

    This condition gets the name “frozen shoulder” due to the stiffness and pain it causes.

    What Is Frozen Shoulder?
    Frozen shoulder is significant shoulder mobility restriction and pain that develops slowly, and can sometimes last for 1-2 years. It typically develops during long periods of rest (e.g. post-fracture and post-surgery).

    The shoulder joint has connective tissue surrounding it. This tissue typically serves to stabilize the ball-and-socket joint of the shoulder, and acts as a support structure. With this condition the connective tissue becomes immobilized and inflamed.

    stiff shoulder

    Who Gets Frozen Shoulder?
    Frozen shoulder affects up to 3% of the US population. Of all the shoulder conditions that cause immobility and pain after the age of 40, adhesive capsulitis is the leader. The major risk factors for developing it include:

  • Non-dominant hand/arm.
  • Rotator cuff pathology.
  • Glenohumeral fracture.
  • Systemic diseases such as diabetes mellitus, thyroid dysfunction, cardiovascular disease, and Parkinson’s disease.

    frozen shoulder

    What Causes Frozen Shoulder?
    There are two primary causes for frozen shoulder, but the mechanism of development is largely unknown. Primary adhesive capsulitis is idiopathic – pain and immobility gradually develop without any specific cause.

    Secondary adhesive capsulitis is associated with systemic issues of the body such as diabetes mellitus, hormone issues, rotator cuff injuries, shoulder injuries, calcific tendinitis, cervical spondylosis, and strokes to name a few.

    What Are The Symptoms?
    The main symptoms of adhesive capsulitis involve movement restriction and pain. There are three stages involving these symptoms:

  • Freezing stage: shoulder range of motion begins to diminish, and general movement (particularly overhead and behind the back) movements become painful. This stage ranges from 1-9 months.

  • Frozen stage: shoulder movements become even more stiff, though pain begins to reduce. Functional use (e.g. reaching overhead, putting a coat on) becomes much more difficult. This stage ranges from 4-12 months.

  • Thawing stage: this is when movement and pain begin to improve, and previous loss of functional movements slowly return. This stage ranges from 5-24 months.

    How Do You Prevent and Manage It?
    Most cases of adhesive capsulitis develop during long periods of immobility such as healing from a shoulder break, stroke, or a post-surgical rotator cuff tear. For some it will develop without any associated cause. Regardless of cause, once safe, movement will be key.

    Maintaining health movement, strength, stability, and facilitating appropriate muscle recovery of the neck-back-shoulder complex is key.

    The physical therapy interventions that are most favorable focus on manual therapy, progressive stretching, and myofascial techniques to maintain optimal shoulder movement and strength. This is most important in frozen and thawing stage.

  • Myofascial techniques: focus on the muscle and fascial tension that builds with frozen shoulder, providing stimulus to aid in movement and recovery.

  • Progressive manual therapy: mixing joint mobilization, deep tissue massage, progressive stretching, and muscle energy techniques.

  • Exercise: focused on challenging and progressing range of motion, scapular stability, and strength for functional movements.

    Frozen shoulder is a long road for many, but the right treatment can get you back to moving at your best.

    Ready to start managing your shoulder mobility?

    Find your nearest location

  • 0 min read


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    Meet Your Liberty Village Team

    These experts are ready to
    FutureProof Your Body.

    Optimize your movements + reduce your risk of injury

    Liberty Village Physiotherapist

    Erica Brown + Jason Khan

    Erica is our Clinic Director and Physiotherapist who’s passionate about building relationships and educating her clients on how to achieve their goals.

    View her full bio

    Jason is our Regional Director and Physiotherapist. Within his sessions, he’ll create a comprehensive treatment plan combining manual therapy and custom exercise programs that drive results.

    View his full bio

    Liberty Village Physio

    Natasha Minas + Kristen Ho

    Natasha is a Physiotherapist that ensures her clients are included in the whole process of treatment with a personally developed exercise and manual therapy program that target their goals and expectations.

    View her full bio

    Kristen is a Physiotherapist passionate about holistic health education and creating self-management practices so that her clients can thrive and become the best versions of themselves.

    View her full bio

    Improve your posture + maximize your performance

    Liberty Village Chiropractor

    Korina Gov + Sarah Hunter

    Korina is a Chiropractor that believes in catering her treatment to each individual patient, utilizing a variety of techniques in her treatment that could include chiropractic adjustments, soft tissue mobilization, and active care.

    View her full bio

    Sarah is a Chiropractor that ensures that each session involves a comprehensive assessment, education, manual therapy, joint manipulations, and therapeutic exercise to bring out the best in her clients.

    View her full bio

    Registered Massage Therapists
    Release tension + relieve pain

    Lisa Wood

    Lisa is a RMT with a Foundations in Functional Acupuncture under the Advanced Therapeutic Programs, which allows her to take a unique approach to how she provides treatments.

    View her full bio

    They’re looking forward to seeing you soon!

    2 min read


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    5 Exercises For Moms

    Written by Dr Natalie Lopez and Jasmine Choi

    ‘Strong like a mother’ really is true when you take into account all the changes a mother goes through during pregnancy and all they do while healing in that early postpartum period.

    These 5 exercises for moms are to help you or a mother in your life reconnect with their body after having a child. They will help to retrain core and back muscles after childbirth; whether that was recently or years ago.

    It is never too late to help retrain these muscles and get them to help you rather than hinder you from doing what you love!

    1. Inner Core Breath
    3 sets of 10 breaths
    Start by laying on the ground with your knees bent and feet flat on the floor. As you inhale, relax your pelvic floor (imaging dropping a marble from your pelvic floor, or passing gas sensation), while allowing your belly to fill with air. Follow with an exhale as you engage your pelvic floor (lifting a marble with your pelvic floor, or stopping the flow of urine). Make sure to fully relax your pelvic floor in between reps.

    mom breathework

    2. Core Heel Taps
    3 sets of 10 taps/side
    Lie on the ground with your back flattened against the ground, no arch between your low back and mat. Start with both of your knees bent, with your feet hovering in a tabletop position. Slowly alternate tapping your feet to the ground, lowering each foot with control. Exhale and engage your core as you lower your foot, and inhale to bring it back up to tabletop.

    mom exercises

    3. Banded Rows
    3 sets of 10 reps
    Secure a resistance band to a sturdy object in front of you. Pull the band back with both hands, elbows driving back behind you. Lead the motion by squeezing your shoulder blades down and back. Hold at end range for 5 seconds. Keep your shoulders away from your ears.

    exercises for mom

    4. Modified Childs Pose with Upper Back Rotation
    2 sets of 10 reps per side
    Begin in a tabletop position with your hands below your shoulders and your knees under your hips. Spread your knees out to the side of your mat while keeping your feet close together. Move your hips back until your belly is touching your thighs and your forearms are resting on the ground. From here, put one hand behind your head (while the other remains on the ground) and rotate your mid-back, and neck upwards. Return to centre and repeat on the other side.

    5. Kneeling Squat With Band Pull-a-parts
    3 sets of 10 reps
    Start by holding a theraband with your arms out in front of you, in a kneeling position. Exhale (lifting and engaging your pelvic floor) as you rise up into a high kneeling position while pulling the band apart into a ‘T’ position. Inhale (relaxing your pelvic floor) as you return to the starting position.

    mom exercise routine

    Interested in Pelvic Floor Physiotherapy?
    These exercises for moms came from our expert pelvic floor physiotherapy team. Book your session with them today! They will assess your movements and body to set you up on a plan to increase your mobility, reduce pain, and prevent injury.

    Jasmine Choi
    is a level 3 pelvic health certified therapist and she specializes in helping women in both the pre and postpartum periods, along with many other pelvic health issues.

    View her available sessions

    Dr. Natalie Lopez
    is a GrowCo and acupuncture certified therapist specializing in pre and postpartum care and pediatric care.

    View her available sessions

    4 min read


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    Low Back Pain 101

    Tiger Woods is one of the greatest golfers of all time. But one thing prevented him from further greatness, a history of low back pain. L.B.P. affects so many of us and its symptoms can be severe.

    Learn what L.B.P. is and how to manage it.

    What Is Low Back Pain?
    It is pain at the lumbar spine, which is the area of the back sandwiched between the thoracic spine, pelvis, and sacrum. Think about those dimple bones near the buttock. The low back is where our body weight is most supported, and protects the portion of our spinal cord responsible for important organs and function of the legs, as well as the generalized movement of our trunk (like bending forward and back).

    Pain here is incredibly debilitating, making the most mundane body movements near impossible. In severe situations, it can affect the spinal nerves, bringing pain down the hip and leg.

    Of all the conditions and physical pains we face in life, L.B.P. has a high likelihood of impacting our lives at some point. In fact, nearly 80% of people will experience low back pain at least once in their lifetime. Here are some insane statistics concerning low back pain:

  • 80% of people experience L.B.P. at least once in their lifetime
  • 25% of people have experienced L.B.P. in the last 3 months
  • It is the most common cause of job disability
  • It is the #1 health issue amongst Americans – over 100 billion dollars annually through insurance and lost productivity

    Low back pain can be acute or chronic. Acute L.B.P. is when your pain comes on suddenly – maybe through a lift or movement that stresses the tissue of the lower back. Acute low back pain usually lasts for a few days to a few weeks. Chronic low back pain is pain that lasts for 3 months or more. People with chronic L.B.P., unfortunately, manage it for a longer period of time. Both acute and chronic L.B.P. is best addressed with a healthcare professional.

    Though this pain afflicts nearly all of us, it typically resolves on its own. But identifying the cause, getting the right treatment, and having a plan can drastically reduce its effects on you.

    low back pain

    What Causes It?
    The most common cause of L.B.P. is mechanical. This involves stress to the low back’s ligaments and muscles. Overloading these tissues can lead to strains of the muscles and sprains of the ligaments, resulting in pain and movement impairment. You’re definitely at risk of this if you’ve: lifted too heavy at the low back; weak musculature at the low back and hips; twisting with load, especially at work or playing a sport; poor posture; overweight.

    Other causes of L.B.P. include muscle weakness over time, degenerative disc disease, disc herniations, joint dysfunctions (facet joint dysfunction or sacroiliac dysfunction), osteoarthritis, trauma (e.g. compression fracture), scoliosis, spondylolisthesis, and spinal stenosis.

    There are numerous causes to low back pain, and all are best verified through a healthcare professional. You especially need to see a healthcare professional if you experience bowel or bladder problems, numbness or tingling down the feet, and weakness through your legs and feet corresponding with your low back pain.

    treatment for pain in the low back

    Who Gets It?
    This type of pain is seen as early as our 20s, and progressively increases in prevalence as we age – the longer we live, the more likely we are to experience it. It’s safe to say that L.B.P. affects every age group. Unfortunately, women are more likely to experience low back pain, particularly during menstruation, after pregnancy, and menopause – all influenced by hormonal levels in the body.

    You’re more likely to experience back pain with sedentary lifestyles. This includes sitting too long, not getting enough movement and exercise, and gaining weight over time. On the other side of the spectrum, if you have a job that requires bending, twisting, and lifting, you’re also at risk for low back pain.

    Finally, though exercise is encouraged, certain types of physical activity will put you at risk if your form is not reviewed. Everything from a golf swing to running, to a deadlift requires the appropriate form to minimize the risk of low back injury.

    Risk Factors
  • Age: progressively vulnerable after your 30s
  • Occupation: movements with repetitive high levels of bending, twisting, and lifting
  • Lack of movement: sedentary lifestyles and sitting all-day
  • Lack of exercise: weakness at the hips, legs, and core
  • Smoking

    What Can You Do
    Most L.B.P. will resolve on its own, but it’s important to know your options for treatment to get you back to yourself as quickly and safely as possible.

    Knowledge is power when it comes to managing your symptoms. Knowing what to do, and what not to do, is key to getting better. Your therapist will guide you through movements that are safe for you, regardless of the cause of your low back pain. Movement strategies do’s and don’ts, and pain management can provide immediate clarity and peace of mind.

    The thought of movement while dealing with L.B.P. can be scary, but exercise is truly the best medicine. Guided movements and exercise help both acute and chronic patients. Your therapist can guide you through movements that strengthen your core, pelvic floor, glute muscles, and general compound movements. Check out some of the preventative exercises below!

    Hands-On Therapy
    Last but not least, the use of hands-on therapy can work well for reducing muscular and joint pain, as well as aiding with movement and exercise. Used in conjunction with movement, joint mobilizations, myofascial release, massage, dry needling, cupping, and thrust manipulations can all help re-establish movement and manage pain.

    Exercises To Prevent Low Back Pain
    Make sure you try these exercises to help with your low back pain.

    1. Core activation + 4-Point Plank

    See video here

    2. Core activation + glute bridge

    See video here

    3. Core activation + Good morning

    See video here

    4. CARs for hips

    See video here

    5. Lateral hip openers

    See video here

    6. 3D Hip Flexor

    See video here

    Want to start managing your low back pain?
    Book a session with one of our expert therapists! They will assess your movements and set you up on a FutureProof plan to increase your mobility, reduce pain and prevent injury.

    Find your nearest location

  • 1 min read


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    What are Tension-Type Headaches?

    Whether it be today, this week, or this year, chances are – you’ve experienced a headache.

    Did you know 50% of people experience a headache every year?
    The most common form of headaches is tension-type headaches.

    What Are Tension-Type Headaches?
    Tension-type headaches (TTH) are headaches associated with muscle tension and stress. They can appear at any age and generally affect women more than men. The time experienced with them varies from a few hours to several days. They can occur sporadically throughout the month or chronically for many days.

    People that experience TTH report feeling pressure and tension around the eyes, head, and neck. For some, it can feel like a tight band around the forehead.

    Tension headaches differ from migraines. Migraines tend to be throbbing, affecting one or both sides of the head. Migraines tend to have nausea and vomiting associated with them. You can experience migraines and headaches simultaneously.


    What Triggers Tension-Type Headaches?
    TTH is associated with a trigger that leads to stress and excitability to specific neurons that relay information between the body and brain.

    Several external and internal factors trigger headaches:
  • Stress
  • Poor posture
  • Muscle tightness or weakness
  • Fatigue
  • Poor diet
  • Poor water intake
  • Eye strains and dry eyes
  • Jaw clenching and grinding of the teeth
  • Alcohol
  • Poor sleep

    tension headache

    How Do You Manage Tension-Type Headaches?
    Managing your mental health and addressing stressors can dramatically improve tension-type headaches.

    Self-care methods to reduce stress:
  • Physical activity
  • Breathwork
  • Dietary changes
  • Practicing mindfulness
  • Sufficient rest and sleep

    Physical methods to reduce tension-type headaches:
  • Focusing on postural awareness
  • Reducing muscle tension
  • Improving range of motion
  • Strengthening the supporting muscles of the neck and shoulder

    Manual therapy techniques to reduce muscle tension includes:
  • Deep tissue massage
  • Myofascial therapy
  • Muscle energy techniques

    These will help release the sternocleidomastoid, upper fiber trapezius, and neck muscles that lead to TTH. We also see mobilizations, acupuncture, dry needling, and cold therapies to help manage TTH. Remember to discuss these methods with your physician and therapist.

    Want to start managing your headaches?
    Book a session with one of our expert therapists! They will assess your movements and set you up on a FutureProof plan to increase your mobility, reduce pain and prevent injury.

    Book your session today

  • 2 min read

    Dr. Angad Ahluwalia

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    5-minute Exercise Routine for Office Workers

    Are you sat down for most of the day?
    Do you get tension in your neck?
    How about stiffness in your mid-back?
    Hips tired of sitting?

    Ready for some relief?

    Try this exercise routine for office workers!

    All you need is a chair, a doorframe, and your favourite walking shoes.

    1. Trapezius stretch
    (3-5 reps on each side, every 2-3 hours)
    Sitting upright with your arms relaxed, tuck your chin in slightly, and slowly bend your neck towards one shoulder. Hold for 10-15 seconds, and repeat on the other side.

    Where to feel the stretch: Along the lengthened part of your neck and upper shoulder.

    Want an added stretch? Gently using your opposite hand, get the desired stretch by bringing your head just a little closer to your shoulder.

    5-minute stretches

    2. Pectoralis stretch
    (3-5 reps on each side, every 1-2 hours)
    Standing at a door frame, bend your shoulder and elbow up to 90 degrees and rest your forearm and hand along the doorframe.

    Position the leg closest to the door frame slightly forward, with your opposite leg slightly behind you, as if you are getting into a lunge position.

    Slowly lean forward into a lunge position as you hold for 10-15 seconds – you only need to go far enough to feel the stretch.

    Where to feel the stretch: Along the front of the chest and shoulder.

    office worker exercise routine

    3. Scapular retractions
    (10 reps, twice daily)
    Sitting upright, tuck your chin in slightly, bend your shoulders and elbows to about 90 degrees.

    Now, slowly bring your shoulder blades back towards each other as if you were trying to squeeze the muscles between them – try not to shrug your shoulders!

    Hold for 5-10 seconds.

    Where to feel the contraction: between your shoulder blades.

    desk life

    4. Figure-4 stretch
    Sitting upright, bend one leg so that your ankle is now resting just above the opposite knee. Your legs should look like the number ‘4’ in this position.

    For an added stretch, gently lean your body forward as desired.

    Where to feel the stretch: Along the backside of the hip, and inside of the thigh, on the leg that is bent.

    office worker exercise routine

    5. Walk, walk, walk!
    Your body is designed to move, which is why walking is a great way to keep your blood pumping, joints moving, and your muscles active! We know it’s hard to plan for a walk during a busy work day, so here are some helpful tips to get started:

  • Taking the elevator? Try getting off one floor earlier, and taking the stairs the rest of the way
  • Long drive? Try parking a little further away from the office door, to get some extra steps in!
  • Catching up with your work bestie? Why not walk at the same time!
  • Working from home? Enjoy the new warm weather with a walk outside!

    Regardless of how you choose to exercise, the most important part is that you’re moving freely, safely, and happily. Talk to your healthcare professional to see whether these exercises are right for you, especially if any other symptoms or conditions are present.

    office worker exercise routine

    Why these 5 exercises?
    When you’re sitting at a desk for hours, the muscles that try to keep you upright often get fatigued, and the ones that compensate end up tight.

    This exercise routine for office workers lengthens tight muscles and strengthens the ones that keep your posture upright. All these exercises should only be performed within a comfortable range of motion, without causing any pain or aggravation.

    Want a more individualized plan and assessment?
    Book a session with me! I will assess your movements and body to set you up on a plan to increase your mobility, reduce pain, and prevent injury.

    Book your session today

  • 1 min read


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    What’s been happening?

    We started 2023 with tons of events.
    Here’s a recap of all the fun!

    Dare to Dream
    Dare to Dream was a fantastic community event where we invited like-minded physical therapists and chiropractors to learn, share and connect.

    We’re currently hiring therapists, if you’re interested in joining the team, apply today!
    Together, we can make movement health a daily habit for every body!

    Apply here

    Our Members Love Moving!
    Our members really brought their A-game these past few months. From classes at P.volve to workshops and hikes, we had a great time! Thank you to all who came out and joined us, you really make this a one-of-a-kind community.

    If you’re interested in becoming a member, you can sign up today!

    Learn more here

    We’re Crazy For Run Clubs!
    We came, we saw, we ran! Wow, what a great turnout we’ve been having for our Myo Run Clubs recently. A huge thank you to our partners Equinox, Barry’s, and Pause. It’s been so much fun tracking our miles and sharing smiles with you all.

    If you want to catch us at the next one, sign up below!

    Join the Myo Run Club

    Are you a local business looking to partner with us on an upcoming community event?
    We’d love to hear from you!

    Email us here

    1 min read

    Dr. Nicole Chambers

    Posted on

    3 Types of Shoulder Instability

    Learn the 3 types of shoulder instability to help prevent pain!

    Shoulder injuries are very common. Your shoulder is a highly mobile joint, imbalances in its stability and strength can easily lead to dislocations.

    3 Types Of Shoulder Instability
    Shoulder instability occurs when your muscles and ligaments are challenged to the point of pain and discomfort.
    There are three major types of instability: anterior, posterior, and multidirectional.

    1) Anterior
    Anterior instability occurs when the humeral head (e.g. the “ball” of the shoulder joint) translates forward. Primarily seen in athletes and males aged 15-30. Dislocations generally occur with an outstretched arm. Anterior is the most common form of instability.

    2) Posterior
    Posterior instability is less common but typically seen in overhead athletes like football, tennis, baseball, lacrosse, and water polo. Posterior instability is usually aggravated with the arm forward and across, under load.

    3) Multidirectional
    Multidirectional instability is not associated with trauma. This type of instability occurs when there is general instability in all directions of shoulder movement. People with this type of instability are typically “double-jointed”, hypermobile individuals and/or have developed chronic dislocations of the shoulder.
    Learn more about hypermobility here.

    How Do You Manage Shoulder Instability?
    Exercises dedicated to stabilization and neuromuscular control yield the best results. Managing shoulder instability requires specific strengthening and stabilization exercises that become natural to the individual.

    The progression of your exercises should train you up to positions in which the shoulder was previously vulnerable. The reaction time for your shoulder stability needs to become second nature, which will require significant work and time.

    Exercises should focus on the rotator cuff muscles, and the global movers of the shoulder. Training should focus on both open movements (e.g. overhead, unloaded movements like throwing), and planted movements (such as weight training, specialized push-ups, and core strengthening).

    Want To Work On Your Shoulder Stability?
    Book a session with me! I will assess your movements and set you up on a FutureProof plan to increase your mobility, reduce pain and prevent injury.

    Book your session today

    3 min read

    Gopi Kang

    Posted on

    3 Ways to Prevent Shin Splints

    We’ve all had them at one point.
    Shin splints can be the downside to a new workout regime.

    As we come into the warmer months, our time spent being active increases and so does the risk of shin splints.

    It’s estimated that 20% of the population experiences shin splints, increasing as we age. Preparing your body and understanding the causes of shin splints is the key to preventing pain.

    3 Ways To Prevent Shin Splints
    If you’ve been increasing your walks and runs, you may need to reduce or break up your volume. Do your best to not increase distance by more than 5% per week. Having an appropriate warm-up, mobility, strength, and recovery routine will do wonders for your shins.

    Mobility: Ensuring minimal tightness at the Achilles tendon, posterior calf muscles, and anterior shin muscles is key to minimizing shin splints. Focus on exercises to maximize your range. Try maximal rotations of the ankle, as well as calf stretches.

    Strength: Weakness with the posterior calf muscles may lead to overuse of the shin muscles. Focus on strengthening the soleus, gastrocnemius muscles, tibialis posterior muscles, and tibialis anterior.

    Warm-Up and Recovery: Foam rolling along the back of the calf muscles and front of the shin can provide stimulus to these muscle groups. This allows relaxation and nourishment to the muscle group with increased blood flow, pain relief, and improvement in range of motion.

    Finally, hands-in therapy involving joint mobilizations along the ankle, tibia, as well as myofascial treatments can provide relief of surrounding tissues contributing to shin splints. Using these ways to prevent shin splints will ensure you stay active all season long!

    What Are Shin Splints?
    Shin splints are an overuse and repetitive stress injury at the shin. It happens when the muscles surrounding the tibia (the larger lower leg bone) cannot recover or heal in response to repetitive contractions like walking, running, or hiking. Shin splints are medically known as medial tibial stress syndrome (they can also exist as anterior tibial stress syndrome).

    They are a common complaint amongst runners new and old – nearly 70% of runners experience them. Those experiencing it will often complain of dull, aching pain during and after activity. What makes shin splints odd for many is that they can be experienced and eased during activity, only to persist as a dull achy pain for days. People that walk for leisure and exercise can also experience shin splints.

    What Do Shin Splints Feel Like?
    Shin splint pain is either felt at the front, middle, or side of the shin. This means you either feel pain along the thick muscle along the outside of your shin bone or around the large ankle bone along the side of the foot. Most commonly the pain is felt at the bottom third of the shin.

    For many, pain along the shin will increase at the beginning of a new activity, and ease with movement. Pain also tends to be the worst for most people after their activity. 24-48 deep dull aches are the average symptom.

    How Do Shin Splints Happen?
    It’s thought that shin splints occur due to repetitive microtrauma to the muscle or tendon. This leads to a point where the ability to recover and heal is outpaced by stress and inflammation of the muscle group.

    Increased walking or running volume, speed, and surface changes like concrete or trails, can all lead to these microtraumas.

    Need Help With Your Shin Splints?
    Book a session with me! I’ll assess your movements and set you up on a FutureProof plan to increase your mobility, reduce pain and prevent injury.

    Book your session today

    3 min read

    Janny Chan

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    Test Your Hip Mobility

    How tight are your hips?
    Test your hip mobility with these simple exercises.

    Stiff hips may be an early indicator of arthritis.
    Here’s what you need to know.

    It’s estimated that roughly 10% of the population experiences some form of hip pain, increasing as we age. Hip stiffness is often the first sign of impending hip pain.

    Understanding the characteristics of tight hips and what you can do to help is the key to preventing pain.

    5 Ways To Test Your Hip Mobility
    Here are a few movements you can do to test your hip mobility.

    These movements are best reviewed with a physical therapist, chiropractor, or massage therapist. Doing the tests yourself will give you an indication of your hip’s mobility and stiffness.

    Squat Test: sink into a squat, and attempt to shift side-to-side. You may find one hip feeling more tension than the other.

    Internal Rotation: lay on your back, bring your knees to a 90 degree angle, and rotate the feet outwards. This is the internal rotation of the hip. Compare range and feel side-to-side.

    External Rotation: lay on your back, and bring one knee to a 90 degree angle. Keeping the thigh still, rotate your foot inwards. This is the external rotation of the hip. Compare range and feel side-to-side.

    Flexion: lay on your back, with your legs flat. Bring one knee towards your chest. This is flexion of the hip. Compare range and feel side-to-side.

    Extension: lay on your stomach, legs flat on the ground. Keep your knees straight, bring one leg off the ground. This is a hip extension. Compare range and feel side-to-side.

    3 Common Reasons For Hip Stiffness
    The hip is a highly mobile joint that relies on cartilage, bone, muscles, and nerves to work together. Each one of those components may contribute to feeling stiff in the hip.

    Nerves: the ability to rotate the hip, and move it into adduction and abduction is limited by the mobility of the major nerves of the hip and thigh. Issues with major nerves of the hip build up over time due to movement, postural habits and/or a lack of mobility.

    Muscles: your muscles and tendons are the most common sources of hip stiffness. Many office workers and athletes may complain of “hip flexor” stiffness or “glute stiffness”. The stiffness here may coincide with weak muscles, decreased range of motion in certain directions, and pain with use.

    What starts off as stiffness and a pinch can become a chronic issue if not appropriately addressed. Hip pain can often feel like a pulling, cramping, or sharp pains at the front, back, and side of the hip. These will often be aggravated by general movements like sit-to-stands, side-to-side movements, running, or even walking.

    Joint: cartilage damage (e.g. labrum of the hips) or surface degeneration of the articulating bones, “wear-and-tear” at the hip joint leads to significant reductions in the range of motion..

    With joint issues, hip stiffness and pain are often felt deep in the groin. This pain is not palpable, meaning massage (or any other similar intervention) brings no temporary relief. There may be clicking, locking, or a feeling of “catching” at the hip. Athletic movements and stair climbing get more and more difficult.

    Those with arthritis feel stiffness in the morning, continuing with aggravation and groin pain throughout the day, making a simple walk very difficult.

    What Can I Do About My Hip Stiffness?
    Regardless of the causes of your hip stiffness, understanding which movements are restricted or painful and what activities are limited is important to know moving forward. Thankfully, movement and exercise routines deliver amazing outcomes for hip stiffness.

    Physical therapy can guide your hip mobility, and start creating movement goals. Along with massage therapy and chiropractic treatment, manual therapy techniques such as joint mobilizations and myofascial techniques provide relief for hip stiffness.

    Want To Have FutureProof Hips?
    Book a session with me! I’ll assess your movements and set you up on a FutureProof plan to increase your mobility, reduce pain and prevent injury.

    Book your session today

    2 min read


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    How to Treat a Pinched Nerve in Your Neck

    Cervical Radiculopathy Explained

    Have you ever had numbness or tingling going down your arms or fingers? You may have experienced cervical radiculopathy, also known as nerve compression or a pinched nerve in your neck. This unassuming injury occurs in nearly 2 out of 1000 people.

    What Is A Cervical Radiculopathy?
    Cervical radiculopathies are the result of compression and inflammation of a nerve at the neck. There are various conditions that may lead to nerve compression:

  • Degenerative disc disease of the neck (spondylosis)
  • Disc herniation at the neck
  • Osteophytes of the neck
  • Stenosis at the cervical spine
  • Muscle tightness at the neck

    Who Gets Nerve Compression?
    The population most at risk for developing pinched nerves is the 50+ age. Women are more at risk than men, though the difference is mild.

    Symptoms Of A Pinched Nerve In Your Neck
    The nerves from the neck connect to your trunk, shoulder, arm, hand, and fingers. Symptoms of nerve compression can radiate to any one of those regions:

  • Numbness
  • Tingling e.g. “pins and needles”
  • Muscle weakness
  • Reduce reflexes (tested by your healthcare professional)
  • Pain

    Radicular symptoms like pain and nerve sensations are often felt down the arm. Moving the neck becomes incredibly painful. Performing certain movements may change your symptoms – for better or worse.

    Many cases will present with reduced reflexes and muscle weakness. The most common region affected is the C7 nerve root, the C6 nerve root, and the C5 nerve root. Common movements affected by a pinched nerve in your neck are pushing, pulling, and gripping.

    Cervical radiculopathies typically occur on one side of the body. If you’re noticing nerve symptoms down both sides, see your physician immediately.

    How Do You Treat It?
    Treatment of cervical radiculopathy will involve your physician and physical therapist.
    Your physician can perform tests to identify the cause of your nerve compression. Your physician and physical therapist can perform tests to determine the extent of the compression and provide treatment options such as:

    Postural training: nerve compression may be aggravated by a forward head posture. This requires postural awareness, education, and exercises.

    Exercise: strength training of the muscle can dramatically improve symptoms.
    Check out our IG posts dedicated to neck strengthening.

    Manual therapy: traction, myofascial techniques, and joint mobilizations dedicated to improving posture and reducing muscle tension can provide relief.
    Check out this post about manual therapy for the neck.

    Immobilization: temporarily providing a soft collar to reduce nerve symptoms. Be aware, there is minimal evidence supporting this.

    Medication: provided under the guidance of a physician.

    Surgery: when conservative management fails, and serious nerve symptoms are present.

    There is good news for those with a pinched nerve. Your symptoms will nearly fully resolve in 4-6 months. Up to 90% of people with nerve compression maintain recovery for 4 years. This shows that degenerative changes in the neck do not lead to permanent nerve damage.

    Worried You May Have A Pinched Nerve?
    Give us and your physician a call. We’ll book you a session with one of our expert therapists. They’ll assess your movements and set you up on a FutureProof plan.

    Find your nearest clinic

  • 1 min read


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    Our Founder’s Interview

    “There’s no such thing as a company, it’s a shared belief.”
    -Scott Marcaccio, Co-Founder and Chief Executive Officer

    Who started Myodetox?
    What was it like at the beginning?
    How has it evolved?
    Where will Myodetox be in 25 years?

    Discover the founding vision behind Myodetox.

    What’s the Founder’s Interview about?
    During this interview, our Head of Purpose + Communications, Kevin Marryshow dives deep into the grounding vision of our co-founders, Vinh Pham and Scott Marccacio.

    Vinh and Scott walk us through their journey from starting with one clinic in Toronto to opening 13 in just 8 years. They get real about the struggles, doubts, and triumphs they encountered along the way. What started as a crazy dream became a mission-driven company with a lofty ambition to teach and inspire the world to make movement health a daily habit.

    “Back in the day, it was a dollar and a dream. Truth is… it was no dollar and a dream.”
    -Vinh Pham, Co-Founder

    A lot has changed at Myodetox in 8 years. This interview uncovers the evolution the company has taken and the expansion our Founders see for the future.

    Did you know Myodetox is the first-ever physical therapy clinic to expand internationally?
    How did they do it? What drove them then and what keeps driving them now?
    Where do they envision Myodetox being in 25 years?

    Watch our Founder’s Interview to find out

    Our Founder's Interview

    Inspired to join the Myodetox team?
    We’re currently hiring in Los Angeles, Toronto and Vancouver. Our team is dedicated to making movement health a daily habit for everybody. If this mission sounds like one you’d like to join, apply today!

    See our current opportunities

    1 min read


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    Myo Run Club

    Your best run yet.
    From beginner to elite, we welcome all runners.

    Los Angeles . Toronto . Vancouver
    Join the Myo Run Club today!

    Myo Run Club is led by our expert therapists. You’ll be guided through dynamic warm-ups, active-recovery cool-downs, and incredible running routes. Along the way, you’ll receive tips and tricks to make each run stronger than your last.

    Amongst the feel-good endorphins, every runner gets to connect at our run club socials and win some giveaways! Running in a group provides support, education, and great vibes. The runs are completely free to join and designed to build a community of like-minded individuals.


    Should I do any exercises before I run?
    Yes! Performing movement health exercises before and after a run will help prevent injury and strengthen your stride. From mobility training to static stretches, ensuring you properly warm up and cool down is key to running your best. During the run club, you’ll learn exercises to help transform your movement health.

    Take a look at this article, it highlights a few of our favourite moves.

    View article here

    How to become a better runner?
    Come in for a run assessment! A running assessment can minimize your risk of injury, and identify areas of opportunity for your body to perform its best. Our expert therapists will assess your movements and set you up on a FutureProof plan.

    Learn more here

    Ready to join our next run?
    We can’t wait to start tracking some miles and sharing some smiles with you. Let’s make 2023 the year we run faster, longer. Join our community of people dedicated to feeling their best!

    Sign up here

    2 min read


    Posted on

    Hypermobility Explained:
    More Than Just Party Tricks?

    When does a party trick turn into a pain?
    Understanding hypermobility and when it’s time to seek help.

    We all have that friend who moves their joints in strange ways. Their classic party tricks include twisting their body into all sorts of shapes like hyper-extended elbows, knees, and thumbs.

    These wildly mobile individuals are often labeled double-jointed when in fact, they have hypermobility. But what does that mean? And what, if any, are the risks?

    What Is Hypermobility Syndrome?
    The main risk of being hypermobile is developing hypermobility syndrome. The syndrome manifests when you have excessive joint mobility combined with debilitating symptoms. There is no issue with having joints that move beyond “normal”. Just ask dancers, yogis, musicians, and gymnasts – many will attest to benefiting from an increased range of motion. But when problems begin to arise, then it becomes a syndrome.

    Increased “laxity” in the joints is often associated with other hypermobility disorders such as Ehlers-Danlos Syndrome, Marfan Syndrome, and Rheumatoid Arthritis (this list is not exhaustive). These disorders tend to appear due to genetics, affecting the strength of collagen in our body. When collagen becomes weak, our ligaments and joints become loose and stretch, leading to hypermobility. hypermobility-symptoms

    What Are The Risks And Symptoms?
    Though being hypermobile in itself is not bad, it becomes a problem if you present:

  • Pain or stiffness at the joint and muscle group.
  • Dislocations and subluxations at the joint.
  • Weakness at the muscle or muscle group.
  • Poor balance and movement coordination.
  • Generalized fatigue e.g. extremely tired throughout the day.
  • Dizziness and fainting.
  • Constant muscle strains and ligament sprains e.g. ankle rolling.
  • Thin and stretchy skin
  • Digestive issues.

    Who Is Most Affected?
    Children and adolescents, specifically females, tend to present with the syndrome more than adults. In fact, hypermobility tends to reduce as we age. It is believed that hormonal changes over time affect collagen strength in the body and reduce hypermobility symptoms.

    What Can You Do About It?
    You can think of hypermobility syndrome as over-indexing on the amount of space a joint can move within. The more range of motion (or “space”) you have at a joint, the more you need to strengthen and stabilize the area to reduce the risk of overuse and injury.

    Compound weight lifting and stability training can significantly improve symptoms. Speaking to a physician and physical therapist will be your main source to help create a plan for managing hypermobility.

    Worried You May Have Hypermobility Syndrome?
    Give us a call! We’ll book you a session with one of our incredible therapists. They’ll assess your movements and set you up on a FutureProof plan.

    Find your nearest clinic