The achilles tendon is located at the back of the ankle joint.  This tendon is a fibrous band that is at the end of each of our muscles to attach them to a bone.  In the case of the achilles tendon it is at the bottom of the calf muscle (gastrocnemius and soleus muscles) and attaches into our heel bone (calcaneus).  The role of the achilles tendon is to aid walking by lifting the heel off the ground.  Achilles Tendonitis is referring to pain in this tendon.  The correct term is now considered Achilles Tendinopathy, as there is increasing evidence that the achilles tendon pain is due to degenerative changes of the tendon.

Symptoms

Pain can be dull or sharp anywhere along the back of the tendon.  It may be tender to touch or there may be a palpable nodule in the tendon that develops.  Achilles pain usually starts after a particular high impact or high intensity activity, as such it is classed as an overuse injury.  These activities put too much stress on the tendon too quickly.  Because of the location of the achilles tendon it causes pain when we walk, stand or hop on the tendon.  Therefore daily activities, like walking and taking the stairs, can become difficult.  Another major symptom of achilles tendinopathy is early morning stiffness.  This will be felt as stiffness in the achilles tendon every morning when you first get up.  This early morning stiffness can vary from a few minutes to a few hours.

What to do?

Your Chartered Physiotherapist will assess your lower leg to diagnose the pain and to identify any contributing factors to your pain.  Your Chartered Physiotherapist will then treat the lower leg to ease the symptoms you are experiencing, this may include deep tissue release, dry needling and prescription of orthotics (corrective shoe insoles to address any foot biomechanical issues).  Footwear can also be a big key in recovery, so make sure you are wearing supportive shoes that are not past their best!  Another big part of your treatment will be a rehabilitation programme.  It has been shown in research studies that loading the tendon with weight in particular positions repetitively helps the tendon to heal as quickly as possible, thus promoting resolution of the achilles tendon pain.

If you suffer from achilles tendon pain, I can assess you and treat your symptoms at Motion Physio Clinic, Prosperous, 045 841010.

There are now health recommendations that being active for 30mins 5 days a week has health benefits.  If you are already active and attend activities during the week, try to walk on the other days.  If you suffer from health problems, speak to your GP to check what you should do to manage your condition while getting more active.

How Fast?

Walk at a brisk pace for the best results.  This means that you can carry on a conversation but you need to breathe deeper and your heart will beat a little faster.  If you haven’t been active for a while, start with walks of 10 minutes or less and slowly increase the length and pace of your walk over time.

Getting Started

Like any exercise routine, start slowly and build gradually.  When you are coming to the end of your walk, slow down your pace and do some stretches when you stop.  It is always best to wear a comfortable, laced up pair of trainers for your walks to help support your feet and joints.  Wear a high visibility vest if walking in the early morning or evening time, or if walking on a busy road.

Tips to Stay Active

• Walk with a friend, the time will fly by!
• Join a walking group for extra motivation.
• Keep a diary to keep track on your progress, you will be surprised how quickly you increase your activity levels.
• Use a pedometer or step counter – it is recommended to take 10,000 steps daily. A pedometer will keep a check on this and motivate you to keep moving.
• Leave your trainers at the door or in the car.
• Set a reminder on your phone.
• Vary your walking route, even walking the same route but in the opposite direction is more stimulating.

Benefits

• Develop healthier bones and joints
• Relieve stress
• Manage weight
• Sleep better
• Have more energy
• Increased fitness

Ideas for daily walking

– Walk at lunchtime, instead of meeting a friend for coffee or lunch, go for a walk.

– Walk children or grandchildren to school.

– Leave the car at home, walk to the shops.

– Get off the bus a few stops earlier.

– Take the longer route home when you have time.

If you need help to get started, call us today at Motion Physio Clinic, Prosperous, Tel: 045 841010.  

Great to have a sunny spell at last.  With this lovely sunshine comes flip flops and sandals and so can follow foot pain! It is great to feel the breeze on your toes, but if worn too often, it can lead to severe foot pain.

Toe Pain

As flip flops are held to the foot by a thin strip between your toes, they compensate by working extra hard. The toes are gripping the flip flop to prevent them falling off.  As you can imagine the more frequently you wear flip flops the harder the toes are working and this repetitive muscle action can trigger tendonitis.  Tendonitis is inflammation of the tendons.  This can be very painful and can lead to tears in the tendon if untreated.

Frequently wearing flip flops can also lead to a condition known as Hammer Toes. The toes becomes stuck in an abnormal position due to the joints of the toes contracting.  Hammer Toes can progress to bunions or increase the pressure on existing bunions.

Ankle, Back and Hip Pain

Flip flops can also change the way that you walk, as they are not securely fastened to the foot.  You generally tend to take shorter steps, or drag your feet in an effort to keep the flip flops on your feet.  These factors throw your natural balance and can contribute to pain throughout the body.  Commonly affected are the ankles, knees, hips or back.

Plantar Fasciitis

Flips flops  are very flat and can be flimsy.  This lack of proper foot support really affects the foot.  The plantar fascia is a thick band of tissue that runs along the bottom of your foot, from the heel to the ball of your foot.  The plantar fascia is part of the arch of your foot.  This can become inflamed, leading to plantar fasciitis, due to the lack of support from your flip flops.

What do I wear?

Here are a few tips for picking a good pair of Summer footwear.

Size Matters – make sure your toes and heels are fully supported by the sole of the flip flops.

Correct Support – test the flip flops to see that it bends at the ball of the foot.  Bending right down the middle is not supportive enough.

Arch Support – a thicker sole with a gradual raise where your foot arch sits will be more supportive than a thin, flat flip flop.

Straps – it is best to look for flip flops with a strap at the heel or straps across the foot to hold your foot nice and snug.

How is foot pain treated

Plantar fasciitis is among the most common injuries we treat at Motion Physio Clinic.  During each physio session, I will conduct a full assessment of the region and diagnose the underlying cause of your foot pain.  I will then work manually on the region to release pain and tightness.  For a rapid recovery I will give you exercises to help speed up the process and strengthen weak muscles.

If you are suffering from foot pain, pop into the Motion Physio Clinic, Prosperous,  Tel: 045 841010.  I can perform an assessment, give you a diagnosis and treat you as required.

Other symptoms include:

• Your headache can radiate from the back of your head to the front.
• Your headache be made worse or eased by a neck movement, a sustained position, stomach sleeping or turning your head to one side.
• Your headache is commonly worse on one sideof your head. The side is usually constant and stays on that side.
• Your headache can be eased temporarily when you apply pressure or you massage your neckor the base of your skull.

Even if your neck isn’t sore or painful, you can still experience neck headaches. It is important to remember that your neck joints may not be sore at rest, but they may be tender to touch or painful on movement.

Your neck headache treatment may include the following techniques:

• Stiff neck joints may need to be loosened or unlocked with joint mobilisations, or joint traction.
• Hypermobile joints may require specific deep neck muscle strengthening exercises to stabilise, control and limit the joint movement available.
• Tight or overactive muscles may require stretching, massage, or dry needling, techniques.
• Weak muscles may require specific strengthening exercises. This may include your shoulder blade and neck muscles.
• Postural correction may be recommended via specific exercises, postural awareness techniques and taping.
• Helpful adviceon how to prevent neck dysfunction in the future eg postures to avoid.

If you suffer from neck headaches, I can assess you and treat your symptoms at Motion Physio Clinic, Prosperous.

Equipment

Choose garden tools that will suit your height and that you can lift and handle easily.

Spades and Forks – make sure they are the right height for you. Too long and you will lean back and be off balance, too short and you will lean forwards and flex your back, putting yourself at risk of back pain.

Wheelbarrows – make sure your wheelbarrow moves freely and easily when empty, as it will be even more difficult when full.  Do not overfill your barrow before moving.  The back and knees are much better if moving light loads.

Secateurs – try to limit your pruning to short bursts, to reduce overload on the elbow joint. We see gardeners ‘tennis elbow‘ coming into the clinic when people are overenthusiastic with pruning.

Lawnmowers – Check that you can stand fully upright with a push mower, never swing side to side.  Make sure to choose the correct mower for the size of your garden.

Digging

Limit digging to short bursts, and then change activities.  This will help to reduce overload on the back and knees.

Planting and Weeding

Use a weeding mat if your knees allow it.  Using a small stool is also helpful, move it regularly to avoid over reaching.  Raised beds are great for anyone with back problems, make sure they are not too deep so you can reach easily.

Watering

Have two watering cans, that you half fill.  Then you are well balanced when carrying both at the same time.  An automatic rewind hose system is great to avoid bending and turning when storing.

If you are suffering pain from gardening, call us today for an appointment at Motion Physio Clinic, Prosperous,  Tel: 045 841010.  I can perform an assessment, give you a diagnosis and treat you as required.

Most people can expect to experience some neck pain in their lifetime.  It is not always possible to identify the exact cause of neck pain but 99% of the time it is not serious and for the majority of people it should not interfere with normal activities.  However, if you have suffered serious injury, or the pain is very severe or going down the arm you should seek advice from a health professional.

Whiplash Injuries

These injuries arise due to a sporting or road traffic accident as the soft tissues of the neck can be overstretched or strained.  It is normal to have pain as the tissues heal, but in most cases people recover in 4-6 weeks.  To aid recovery it is important to remain active and try to carry out your normal activities.  Research suggests that wearing a neck brace will not be of benefit.  Physiotherapy including exercises and mobilisation/manipulation techniques has been shown to be effective in reducing pain and disability caused by whiplash.

Non – Specific Neck Pain

People often report an onset of neck pain, which is not related to a specific injury.  This is very common and a specific diagnosis is not required for effective treatment.  Remaining active will help aid recovery and physiotherapy including exercises and mobilisation/manipulation techniques has been shown to be effective.

Arthritic changes in the neck are commonly observed on x-ray.  However, there is no evidence that these are a risk factor for neck pain.  Rather they are a relatively normal occurrence with age.

Headaches

The neck can at times give rise to headaches.  This form of headache has been found to respond well to physiotherapy involving manual therapy and exercise.

Helpful Hints

Sitting:

1. Avoid sitting for prolonged periods.

2. Sit with your lower back supported, and take regular breaks where you get up and move around.

3. If you spend a lot of time working at a computer, it is a good idea to get your work station assessed to ensure it suits you.

4. If you frequently use a phone throughout the day, it may be helpful to use a head set.

5. Avoid cupping the phone between your ear and shoulder.

Driving:

1. Avoid slouching in your seat.

2. Make sure your back is well supported and that your seat is positioned correctly so you do not need to lean forward.

3. Take regular breaks if you have to drive for long periods.

Sleeping:

1. It is best not to sleep on your stomach.

2. Ensure the nape of the neck is fully supported by the pillows, and that the head does not sag lower than the neck, or is bent forward with too many pillows.  If you are comfortable with just one pillow, then use just one.

If you have neck pain, pop into us at Motion Physio Clinic, Prosperous, Tel: 045 841010.  I can perform an assessment, give you a diagnosis and treat you as required.

Taken from the www.iscp.ie leaflet,  Physiotherapy and care of your neck.

The buoyancy of the water is the greatest attribute of swimming.  This buoyancy can be used as an aid for someone who needs support or assistance to move, but it can also be used as resistance for those who are striving to gain movement and strength.  Swimming is a great low impact way to build muscle and tone up.

Swimming is also an exercise for all ages and fitness levels, and swimming can be continued throughout all life stages.  Often walking up and down the pool can be a great start on road to recovery from pain and injury.

It is also essential for patients who present to me with arthritis in their joints.  The heat of the water eases joint pain and any associated muscle spasm.  The movements you can achieve in the water often ease joint pain.

I often recommend athletes to use the pool for cardiovascular fitness while using the low impact of swimming as cross training for their chosen activity, be it running or cycling.  In this way they can avoid overtraining and overloading their body in the build up to an event, like the marathon.

Water aerobics can be a great way to exercise in the pool and increase your cardiovascular fitness.  You can use floats and weights in the pool to increase the benefits, strengthening and toning the muscles in this way.

Due to the broad range of movements of swimming, it is great for loosening out joints and stretching muscles that can be tight and tired from day to day activities.

So if you are struggling with a niggle that is holding you back, call the clinic for an appointment to get you into the swimming pool for 2016.  The clinic is open Monday to Friday.  Evening appointments are available Mon to Thursday till 9pm.

The Pilates technique was originally created by Joseph Pilates in the early 1900’s, and it remains one of the most popular movement techniques in the world today.  The principals of Pilates are breath, centering, control, precision and routine, they make it one of the best exercise methods.  This technique provides a balanced environment for your body to successfully function in this stressful, busy world.

Another great advantage to the Pilates method is that it works so well for a wide range of people.  Athletes and dancers frequently use it, as do women returning to fitness after pregnancy, people who are at various stages of physical rehabilitation and all age ranges.

If consistently practiced, Pilates improves flexibility, builds strength and develops control and endurance throughout the entire body.   Pilates’ system allows for different exercises to be modified from beginner to advanced level, and also in terms of the instructor and practitioner’s specific goals and/or limitations. The intensity of the exexercises can also be increased over time as the body conditions and adapts to the exercises.

Many Pilates teachers refer to the group of muscles in the centre of the body – encompassing the abdomen, lower and upper back, hips, buttocks, and inner thighs — as the “powerhouse”.  All movement in Pilates should begin from the powerhouse and flow outward to the limbs. This is the main focus of Pilates.  When these core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the trunk to support the spine and movement.

As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain.  As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently.  As such, it is excellent for the rehabilitation of injuries, improving postural problems & relieving chronic pain all over the body.

We are running Pilates classes in the Prosperous Parish Hall every week.  Monday, Wednesday and Thursday evening classes and Wednesday morning class.   The majority of my clients come from a background of low back pain, so my focus is helping them to restore movement and strength to their backs, to relieve and prevent back pain.  Call me at the clinic on 045 841010 if you would like to join the class.

Chartered Physiotherapy is a healthcare profession which aims to restore wellbeing following injury, pain or disability.  We help you to maximise mobility and functional ability throughout all life stages.  Chartered Physiotherapy has a scientific basis and takes a holistic approach to health and wellbeing.  We look at the body as a whole rather than focusing on the individual factors of an injury or illness.

At a physiotherapy session we:

• Assess, diagnose and treat conditions and illnesses that affect people of all ages
• Promote injury prevention in the workplace or on the sports field
• Promote healthier lifestyles for all

Chartered Physiotherapists use physical means such as exercise, manipulation, mobilisation, massage and dry needling to help patients achieve their full potential.   Hands on treatments are very useful to relieve pain, increase blood circulation to the region treated, help fluid drainage and improve movement in targeted parts of the body.  At the core of physiotherapy, is also the patient’s involvement in their own care, through lifestyle changes, awareness and participation in their rehabilitation programme.

For an example, back pain affects 80% of the population, and can have numerous causes.

These include poor posture, inherited spinal deformity, overstretching, standing for too long, lifting heavy objects, or bending/twisting awkwardly.  A physiotherapist will assess your individual situation, treat you as needed and give you tailored advice to help relieve pain and discomfort.

Some other examples of conditions treated by Chartered Physiotherapists include:

neck problems

hip, knee and ankle joint pain

frozen shoulder and pain

post surgery rehabilitation

joint and muscle pain

joint sprains and ligament tears, muscle and tendon injuries

foot pain, including prescription of orthotics (medical shoe insoles)

stress, headaches, lifestyle advice

education and appropriate exercise to prevent or minimise the effects of osteoporosis

antenatal and postnatal care

January is the month to return to activities or start new ones.  So if you are struggling with a niggle that is holding you back, call the clinic for an appointment to get you back on track for 2016.  The clinic is open Monday to Friday.  Evening appointments are available Mon to Thursday till 9pm.  If there is anything in particular you would like me to cover next week, drop me an email or call me at the clinic, feedback is always welcome.

At Motion Physio Clinic we treat many soft tissue injuries.  These refer to injuries of the muscles, tendons (which attach muscle to bone), ligaments (which attach bone to bone) and nerves. A muscle tear, strain or pull refers to damage to a muscle.  It can be caused by a sudden pull or overstrain to the area, that causes it to be damaged.

Symptoms include pain, swelling and tenderness on touch.  There can also be bruising to the region damaged.  The damaged is graded depending on the severity:

Grade 1 – pain may develop after the activity and there is mild pain on muscle contraction or stretch.  This feels more like a tightness or a cramp.  There is usually minimal bruising.

Grade 2 – there is immediate pain left at the injury site.  It is more painful than Grade 1 and will be painful on muscle contraction and stretch.

Grade 3 – this is a rupture of part of the muscle and this will be immediately painful.  There will be rapid and significant swelling.  Weight bearing through the region will be painful.  There may be a visible lump and indent where the injury happened.

Grade 1 and 2 strains will take 3-6 weeks to recover.  A Grade 3 tear which is a rupture to part of the muscle can take up to 3 months to fully heal.

Treatment

POLICE is the first thing to do with a muscle strain.  This is

• Protect
• Optimal Loading
• Ice (10mins only)
• Compression (using a bandage)
• Elevation

This is to reduce bruising and damage to the region.  A maximum of 48hrs rest is recommended and then early rehabilitation of the region should commence.  Your Chartered Physiotherapist will guide your rehabilitation from injury.  Starting a controlled resistance programme early will assist your rapid return to activities. Hands on treatments, such a soft tissue release, assisted stretches and dry needling can be helpful to aid in your recovery from injury.  A return to play/activity programme should be followed to avoid re injury on return to your activity.  This is most important in prevention of a chronic injury.

Your Chartered Physiotherapist will guide you back to full pain free movement and work with you to restore full activities.  If you need help with any muscle strain or soft tissue injury, please contact me at Motion Physio Clinic, Prosperous on 045 841010.