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At Just Knead It, one of the most common questions we hear is, "Is my posture causing my pain?" For years we have been told to "sit up straight", "draw your shoulders down and back," and 'stand tall," but the truth is, the concept of "bad posture" is largely a myth. Here’s why: the human body is not designed to stay rigid and upright for hours. Our shoulders are not meant to be depressed and pulled in for long periods. Instead, it thrives on movement and variety. Sitting in one position, even if it’s in “perfect posture,” forces your muscles to work against gravity for prolonged periods, leading to discomfort—not because your posture is inherently “bad,” but because your body craves movement. Additionally, the idea of “perfect posture” can sometimes worsen neck and shoulder pain instead of relieving it. Pulling your shoulders down and back excessively can overstretch the muscles in your neck and shoulders, causing unnecessary strain and soreness. This overly upright position can also lock down the middle of your back, restricting the spine’s natural movement and potentially contributing to lower back pain. The Myth of Bad PostureFor decades, poor posture has been blamed for back, neck, and shoulder pain, but research doesn’t fully support this idea. Studies show little evidence linking slouching or “bad posture” to long-term pain. Instead, it’s the lack of movement that’s often the real issue. When we stay still for too long—whether slumped over or sitting bolt upright—our muscles can fatigue, causing tension and discomfort. Dr. Kieran O’Sullivan, a leading physiotherapist, argues that the ability to shift and vary your posture is far more important than holding a “perfect” position. Your back, neck, and shoulders are built to move. Staying in one position for hours, no matter how ideal it looks, can strain muscles and make existing pain worse. Why Movement is KeyThink of your body as a dynamic system, not a machine stuck in one setting. Just as standing still can lead to discomfort, so can sitting still for long periods. Movement keeps your muscles active, improves blood flow, and prevents the buildup of tension. Here’s what you can do to keep your body happy:
Posture and pain: What is the connection?While poor posture isn’t a direct cause of pain, it can amplify discomfort for those who already have neck, back, or shoulder issues. If you’re experiencing pain, adjusting your posture or movements can help you find more comfortable positions. But more importantly, addressing the root causes—like stress, muscle tension, or lack of physical activity—is key. At Just Knead It, our therapists focus on understanding your body’s unique needs. If you’re struggling with pain, we can help you find movement strategies and treatment options that work for you. What really matters for pain relief?Instead of focusing on achieving “perfect posture,” spend time on overall health and well-being:
Do you wake up in the morning and hobble out of bed because your feet are sore? Do you get heel pain or have sore feet after a period of rest? You may have Plantar Fasciitis. Plantar FasciopathyPlantar Fasciopathy (Fasciitis) is a common condition that involves the pain in the heel or bottom of the foot, especially after periods of rest. Your plantar fascia is a thick band of tissue that runs across the bottom of your foot, connecting your heel to your toes. This condition typically causes a sharp and aching pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases but might return after long periods of standing or after rising from sitting. Causes and Risk FactorsPlantar fasciitis is an over use injury that can be due a combination of the following:
Symptoms:The primary symptom of plantar fasciitis is a sharp pain in the bottom of your foot, often describe as if 'you are walking on glass'. The pain is usually worse in the morning with the first few steps out of bed or after periods of inactivity. The pain may be triggered by long periods of standing or rising from sitting. Diagnosis:When we see clients who we suspect have plantar fasciitis we like to get a physiotherapist or podiatrist involved quickly. This is to quickly get a diagnosis and work out a plan to move beyond it - as plantar fascia pain can take a long time to relieve itself if not acted on quickly and appropriately. Diagnosis is usually based on your medical history and lifestyle factors as well as physical examination of your foot. Your health practitioner well check for areas of tenderness in your foot. Imaging is not often used to diagnose this condition, however it can be used to rule out other conditions. Treatment for Plantar Fasciitis1. Rest & Modification of Activity: Initially, you may need to put your feet up and rest. This helps to quickly de-load your feet and calm things down. You may also need to alter the activities you do to lower impact exercise like swimming or cycling or change the frequency/ duration or intensity of your training. 2. Shoes On and Orthotics: Replacing those flat shoes with supportive ones and avoiding bare feet on hard surfaces is important to better manage and move beyond plantar fascia pain. Having a podiatrist check the shoes you are wearing to work or while exercising is also important to ensure this is not a factor. Orthotics may be an option that your podiatrist suggests, dependent on the structure of your feet. 3. Self Massage/ Triggering Of Your Calf Loosening your calf by placing your calf onto of a ball or foam roller and finding the spots that hurt can help to relieve plantar fascia pain. Rolling a ball directly over the sore area of your foot is not recommended in the early stages of treatment as this can irritate the area. 4. Strengthening Your Foot and Calves Strength training plays a significant role in moving beyond plantar fascia pain. Improving the strength of the muscles in your feet that support that arch of your foot, as well as your calf can help to relieve pain and get you back to the things you enjoy. 5. Remedial Massage Remedial massage can help to relieve symptoms of plantar fasciitis. We recommend utilising it as part of your treatment plan. Your practitioner will loosen through your calf, often mobilise through the joints in your feet and release areas of your foot that impact the plantar fascia. They can also suggest exercises and self massage techniques to help relieve symptoms and help you recover faster. 6. Medications Discuss with your physiotherapist or doctor if Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) like ibuprofen or naproxen can help to reduce pain and inflammation. Sometimes these are not recommended because that can impact the healing process. Outcomes:It is important to understand that plantar fasciitis and plantar fascia pain can take a very long time (a year or two) to heal, when not managed well or treated quickly. That is why it is important seek help early when symptoms present. Prevention Tips:
ConclusionPlantar fasciitis can be a painful and frustrating condition that can take a long time to heal. However, with the right approach and early intervention you can manage your symptoms and move beyond your pain. If you experience persistent heel pain, consult with a healthcare professional to develop a personalised treatment plan that suits your needs. A remedial massage therapist is often a good place to start to help to change your pain, whilst creating a plan and recommending great health practitioners such as a physio or podiatrist to help you recover faster.
If you suspect you have plantar fasciitis please reach out to us on 3891 7629 or book in online to see one of our remedial massage therapists. For plantar fascia or foot pain we recommend seeing one of our Senior or Principal Remedial Massage therapists. As we navigate through the ebbs and flows of life, our bodies often communicate with us in the language of comfort and discomfort. It's a common misconception that with age comes inevitable pain. However, this narrative not only limits our potential for a vibrant, active life but also ignores the true nature of our body's signals. At Just Knead It, we believe in interpreting these signals as actionable intelligence, not mere side effects of ageing. Listen to your BodyYour body is an incredible system, capable of self-repair, adaptation, and resilience. When you experience pain, it's akin to your body sounding an alarm. Ignoring this alarm can lead to chronic issues, decreased mobility, and diminished quality of life. Whether you're an elite athlete pushing the limits of physical performance, a weekend warrior balancing a passion for fitness with a busy life, or someone navigating the everyday demands of health and wellness, pain is a universal sign that shouldn't be overlooked. Pain as a Pathway, Not a RoadblockUnderstanding pain as a pathway means recognising it as an opportunity for growth and improvement. It doesn't always have to be about stopping at the sign of discomfort and avoiding that activity, but addressing it with the right interventions. Remedial massage stands out as a powerful tool in this context. It goes beyond the surface to identify underlying causes of pain and discomfort, facilitating recovery, enhancing performance and early identification or prevention of injuries. The Role of Remedial MassageRemedial Massage is not just about relaxation. By focusing on the underlying causes of pain and providing you with understanding about the mechanisms behind your discomfort, remedial massage serves as a gateway to reclaiming the activities you love, improving functional movement, and enhancing your daily life.
By unraveling the knots of chronic pain and demystifying the reasons behind them, remedial massage doesn't just alleviate symptoms—it empowers you to live a fuller, more active life. Age is Just a NumberAt Just Knead It, we champion the belief that age is indeed just a number. Your ability to live an active, fulfilling life shouldn't be dictated by the candles on your birthday cake but by how well you listen and respond to your body's needs. Pain is not a sign of old age but a signal that your body is in need of attention and care. Incorporating remedial massage into your wellness routine is not just an investment in alleviating pain; it's an investment in your quality of life. It's about staying ahead of the game, ensuring that you can continue to do the things you love, with the people you cherish, for as long as possible. Embrace the JourneyAs we move forward, let's shift our perspective on pain and ageing. Let's not accept discomfort as an inevitable companion of getting older but as a manageable—and often preventable—aspect of leading a healthy life. Your journey towards wellness is unique, and at Just Knead It, we're here to support you every step of the way.
Because when it comes to your health and happiness, the best time to start is always now. For decades, the RICE method: rest, ice, compression, elevation has been the gold standard for treating soft-tissue injuries. The idea was simple: when you get hurt, put some ice on it. However, recent insights and evolving medical research have sparked a debate about the efficacy of applying ice to injuries. Does it help or is it a hindrance? The R.I.C.E LegacyThe story begins with Dr. Gabe Mirkin, an American sports doctor who coined the term 'RICE' in 1978. RICE quickly became a household acronym, guiding us to reach for the ice pack after a twist or a sprain. However in 2015 Dr Mirkin retracted his initial hypothesis voicing concerns that icing injuries may delay the healing process. Dr. Mirkin recently reiterated these thoughts in an interview with The Sydney Morning Herald, stating, "Cold and ice are safe pain medicines, but they delay healing. The Skeptical ExpertsDr. Rachael Murray, a researcher at the Queensland University of Technology and past president of the Australasian Wound and Tissue Repair Society, shares these concerns. According to her, current evidence suggests that the "ice" part of RICE may not be better than not icing at all in most cases. She outlines that the initial phase of injury involves inflammation, which enables inflammatory cells to identify cell damage and begin the healing process. Dr Murray emphasises that this inflammation is a crucial step for healing, and inhibiting it might not lead to the best outcomes. Icing and the Healing ProcessThe problem with using ice is that it constricts the blood vessels in the area, limiting the blood supply. While this reduces swelling, it also hinders the arrival of immune cells which play a vital role in the body's natural healing mechanism. That is why Dr. Murray suggests that immediately icing an injury may delay the overall healing process. However, she is quick to point out that her advice is based on theory and not yet fully supported by practice. More studies are needed to understand the actual effects of not using ice. Dr. Peter Baquie's ObservationsDr. Peter Baquie, a sport and exercise physician with 11 years of general practice experience, presents a unique perspective. He believes that while there are cases where RICE, especially the "ice" part, is less appropriate, it can still be a valuable initial strategy for more severe soft-tissue injuries, sprains, and contusions. Dr. Baquie acknowledges the argument against using ice. However, he also states, unchecked post-injury bleeding, swelling, and pain can delay a person's ability to weight-bear, move a limb through its full range of motion, and begin rehabilitation exercises, which is another critical phase of injury care. He concludes that there is no one-size-fits all solution and that when in doubt consult your health care professional. In ConclusionIn the end, the debate about the role of ice in healing continues. While there are valid concerns about its effects on the body's natural healing process, it's essential to consider individual circumstances and seek professional guidance when dealing with injuries.
The "ice" in RICE may not be as straightforward as once believed, and the best approach depends on the specifics of the injury and the your needs. Part 1 - Staging Camp: Saga Japan A warm welcome for the team at the Saga airport. Greetings from Fukuoka, Japan, where I am typing away against the backdrop of another heat session of the 2023 World Swimming Championships. Last night the team won four gold medals and broke two world records. It’s safe to say it’s been a sensational start to the competition. It’s been a surreal privilege to be part of such an event and an experience that will be hard to beat. I want to share some of the memorable moments from the trip. Every World Championships begins with a staging camp. This time we were in Saga, Japan. There were too many fun, hilarious and sensational moments in this part of the trip to mention them all. So here are some of the highlights and memorable moments:
In the blink of an eye, our staging camp concluded, and we boarded buses bound for the World Championships in Fukuoka. To read about the World Championships click the button below
Part 2: Fukuoka, Japan
80’s rock anthems are booming from the Canadian area, the aroma of coffee is wafting over from the Swiss camp, national flags of every design are hung with pride and activities like chiropractors contorting their athletes every which way are happening all over the place! The whole area is marked out with gaffa tape, to divide the areas into countries. These are fiercely guarded spaces, that can be anywhere from 1.5x1.5m to 3m x 4m2 (considered spacious by team areas standards!), depending on the size of the team.
A wall of stickers: Amidst this labyrinth of team areas, is Australia’s realm, marked by the iconic green and gold. The main backdrop to our team area is one of my favourite traditions adopted by all countries at international swimming events – an ever-expanding wall of semi-final and final stickers. To me, each sticker is a testament to the relentless pursuit of excellence that each of our Dolphins undertakes to compete at the highest level. When you see how hard this team works to get the results that they achieve it really is an honour to watch them stick those stickers on the wall! Courage: One of the team’s values is courage. This was present in torrents throughout the entire competition as we witnessed moments such as rookie Kai Taylor dive in for his first race and win gold in the relay or Ariarne Titmus execute a flawless race in the 400m Freestyle - obliterating the World Record. In the lead up to the event, it was aptly dubbed ‘the race of the century’ (no pressure!!) and she handled the pressure with grace. Not to be forgotten is Sam Short who strategically led out his competitors, at times by two body lengths for 900m in the 1500m freestyle, finally placing 3rd. There was so many personal best performances and amazing achievements from all members of the team. It was a privilege to watch these guys in action. Now back in Australia, I find myself at a loss for words when clients ask about my trip. The experience defies words; it was nothing short of spectacular. As I reflect on what has undeniably become one of Australia's great sporting achievements, I am reminded that some moments in life transcend words. This journey, with its victories, and profound camaraderie, stands as a testament to the pursuit of excellence and the essence of sportsmanship of the Dolphins swim team. This is a trip that will be hard to forget.
 In times of high stress, when we are feeling overwhelmed or busy, it is easy to let the things that keep us happy, health and full of energy slip down the priority list. Yet, generally these small daily and weekly routines are what help us cope through these periods.
How do we help ourselves maintain these health habits in stressful or busy times?  Not everyone wants to live longer, especially if it means simply suffering for longer. I don't know too many people however, who don't want to enjoy more years of wellness. One of the best ways to gain greater understanding of how we might achieve greater longevity and wellness is to take lessons from people who have lived the longest. In 2015 a National Geographic expedition lead by Dan Buettner went to uncover the secret to living longer. His team explored 5 regions of the world where people consistently lived to over 100 years of age.
They were astounded by their findings and Dan published a book - Blue Zones: Lessons from the World’s Longest Lived. He discovered 9 common denominators amongst people in these regions. One of the biggest commonalities was being connected to people and community. He coined these 9 common denominators: Power 9©.. Here are the 9 Factors to living longer the he uncovered in his research:
Dan Buettner's research has influenced policy makers, local businesses, schools and communities across the world. He has help to shift their focus to creating environmental changes based on his work. These changes have helped to reduce obesity, increase longevity and help people to make healthier life choices. These life choices focus on long term health rather than short term change. For more information check out Dan Beuttner's Website and his Book.  Blog - by Daniel Rothenberg of Scope Chiropractic. I asked Dan, one of Just Knead It's allied health referral network to talk about why it is important to work with health professionals who understand your sport. Recently I travelled to Cairns and Japan with the Aussie Swim Team. It reinforced for me the importance of working with an allied health team with sports specific knowledge. There is a difference between a health professional who understands injury and one who understands how and why you get tight - based of what sport you play. Also someone who has an in-depth understanding of what parts of your technique could be contributing to what they see in treatment, as well as what ranges of motion you need to perform at your best is essential. Have a read! This blog is good. Kat Murray - Founder - Just Knead It 5 Reason's To Choose A Health Professional Specific to Your Sport. As an athlete, dealing with pain and injury can be an exceptionally frustrating experience. Loss of fitness, loss of training and game time and the psychological stressors that may be associated could be minimized with a good, experienced health practitioner in your corner. When seeking out professional treatments and opinions, a practitioner who has experience in your sport may be one of the best decisions you make. Here are 5 reasons why working with a health professional that understands your sport is essential.
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November 2024
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