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


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    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