Blog - Peak Physio

Top tips on how to stay injury free whilst participating the Dublin Marathon

Eoin October 17, 2013

Peak Physio has come up with some simple important tips for taking on the Big Race!

Top tips to runners who wish to avoid injury is as follows:

Avoid hypothermia !! Please remember it’s the end of October so be sure to bring lots of layers for the finishline!
Avoid cramps by drinking enough water and isotonic drinks (a balance of salt and sugar).
Ensure you perform an adequate dynamic warm-up prior to the start.
Foam rolling can also be beneficial for enhancing performance and preventing injuries. It is a great way to warm up muscles before activity.

Help a good cause. Peak Physio patient raises money for Dublin hospital

Eoin June 28, 2013

John Hynes will be participating in the Liverpool to Chester Cycle on Sunday, July 7 to raise money for St. Luke’s Hospital in Dublin.

The facility provides essential treatment for those dealing with cancer and the Tipperary native was only happy to get involved in generating funds for a worthy cause.

“”St Luke’s has been helping people from all over Ireland since opening in 1954,” John said. “Money raised through charity events such as this cycle go towards enhancing the care and comfort of patients.”

A keen cyclist, John has suffered from a few knee injuries over the years.

“Thankfully excellent treatment and advice from Peak Physio has helped me to recover,” he explains. “I’ve been doing plenty of training to be ready for the cycle and lots of people have been very, very generous with their donations. For example, Peak Physio
pledged €240.”

At the time of writing the total stands at over €850. “I thought €200 would be a reasonable target,” John continues. “To get as much as we have so far shows how charitable people are, especially in these tough economic times. Thanks to everyone.”

If you would like to make a donation please log on to http://www.mycharity.ie/event/john_hyness_event

Running blog- How to Perform to your Peak- Part 1: What you need to get started

Eoin June 12, 2013

Over the coming weeks Peak Physio is going to introduce a comprehensive 10 part guide to running. From all you need to know about get started to those experienced runners who want to perform at their peak and stay injury free.

The blog will be written by Eoin Naughton a Chartered Physiotherapist with 9 years experience and clinical director at Peak Physio, he has been involved in Athletics for over 20 years and is currently treating both international Athletes to those who it’s their first time running.

We will be discussing

What you need to get started
How to warm up and the top stretches
The important muscle to strengthen
The correct running technique
Bare foot running the facts
From the couch to 5k
How to get ready for a Marathon
Nutrition and Hydration
The psychology behind running
Common running injuries

So lets get started. What are the first things we need to do to get started?

The right running Gear

Shoes

The most important piece in your running kit is your runners.The right pair of runners can make all the difference in comfort allowing you to run longer and in preventing injuries

When getting the right pair of runners you should consider what type of foot you are.There are three distinct types of feet: flat, high arched and neutral.

If you have flat feet your foot is more likely rolls inward when you run, a runner which supports your arch, usually called a ‘stability’ or ‘motion-control’ shoe.

If you have high arches your foot rolls outward when you run, a runner with alot of flexibility will suit you best

If you have a neutral foot (most common), you can wear most running shoes, but you don’t want to buy a shoe that has too much stability because it could counteract your natural, neutral step. I always recommend a mid priced runner around €100 as i have found that runners with to much cushioning can lead to injuries as it can inhibits the foots natural musculature from working as effectively as they should.

Most good retail outlets will be able to access which foot type you are and give the appropriate runner. However if you have very poor foot alignment you may need to have orthotics made up. One of the services we provide at Peak Physio.

Clothes

The most important thing when you run is that you are comfortable. Usually i recommend wearing clothing that is lightweight, loose and breathable. Cotton tends to absorb alot of moisture as you sweat. Most sport clothing companies make running shirts and shorts out of non-cotton synthetic fabrics with technical-sounding names like CoolMax, Dri-Fit and Gore- Tex that help to take moisture away from your body.

Often little taught is given to your underwear when running however it is one of the most underrated and important piece of running clothing. Wearing a base layer of synthetic fabrics will make the biggest difference in keeping you cool and dry. For women, wearing a jog bra and underwear made of synthetic polypropylene materials can help to reduce chafing and help remove moisture from the body. You may also want to look for a seamless bra so the seams don’t dig into you while you run. For men, a pair of synthetic under-shorts or boxer briefs can make a big difference in prevent chafing and keeping you comfortable.

Socks you may want to consider buying yourself some non-cotton, or synthetic, socks, especially if you think you may be running in the rain. Synthetic socks can help prevent blisters, and keep your feet cool and dry while you run. If you are blister-prone, you may also consider special running socks that have added cushioning around blister-prone spots.

Remember to always consider the weather, if its cold remember to wear extra layers as you can lose alot of energy through trying to maintain body temperature. Likewise if it’s warm to remember wearing the right clothing in order not to overheat, also wearing a hat or sunglasses will prevent you from squinting.

Get Assessed

If you are a new to running, suffer from recurring injuries or just want to improve your performance it is worth getting assessed by a chartered physiotherapist . A great service we run at Peak Physio is a function movement screen, this is 7 tests which will highlight any flexibility, mobility, strength or symmetrical differences you may have in your body that may lead to injury. We run this program with a number of national and international athletes and have been able dramatically reduce the number of injuries. Or if your new to running you may just want some practical advice on how to get started and a program to follow. The upcoming running blogs will help, however it may be of benefit to make an appointment with us to discuss further.

Stay tuned for part 2, how to warm up and top stretches.

Is your core strong enough?

Eoin May 13, 2013

Is your core strong enough?

Firstly we must start by asking what the core muscles are and what is there function?

They are the muscles of the Lumbar, Hip and abdominal = Core

It can be broken down further into the local muscles ie: the stabilizing muscles

And the global muscles ie: the movement muscles

So why are these muscles so important?

Whiplash

Eoin April 8, 2013

Ouch my neck hurts….. Whiplash injuries results when the neck is suddenly ‘snapped’ in a whipping motion, such as during a road traffic accident.

This is a pretty common site on our roads these days with the annual incidence of whiplash associated disorders in Western countries estimated to be at least 300 per 100,000 inhabitants

How do you know you have whiplash?

The common symptoms of whiplash can include:

Neck pain and/or stiffness
Pain in the back and between the shoulder blades
Pain in the arms and upper torso
Loss of movement in the upper body
Headaches
Lower back pain
Nausea
Numbness and tingling/pins and needles sensation
Dizziness
Difficulty balancing
Pain in the jaw and around the face

What to do if you’ve got whiplash??

The recommended recovery time is typically 3-6 weeks, however every patient is different and previous studies have found as much as 50% of the affected individuals can be symptomatic and be experiencing pain one year after the injury.

If left untreated, it will only become more uncomfortable and then could result in more serious problems.

It is therefore crucial that whiplash victims seek immediate medical attention and treatment from a chartered physiotherapist in an effort to prevent long term chronic pain and problems.

What can a Chartered Physiotherapist do for you??

Initially the best treatment is to wear a soft collar until the inflammation settles.

A chartered Physiotherapist can then use such treatment techniques as

Mobilisations-technique used to release stiff joints
Traction- will allow for a prolonged stretch of the neck
Massage- technique used to release tight muscles
Dry needling- using a needle to release the specific area of muscle tension
Exercises- prescribe a series of stretches to improve the movement in the neck

Exercise is vital after whiplash injury, but the wrong movements can be detrimental

The DO’s and DON’Ts to keep in mind and follow when exercising your neck after whiplash injury;

Listen to your body and don’t push yourself too far.
Take it slowly and set yourself daily and weekly goals.
Some days will be better than others so don’t get too frustrated if some days some exercises are harder.
Avoid heavy lifting or exercises that will put strain on your back, neck or head.
Avoid contact sports.
Avoid sit-ups and other neck straining activities.
If you are sitting for a prolonged amount of time, for example if you sit at a desk or computer, make time for frequent breaks and stretch your legs and upper body.
Avoid jerky and sudden movements.
When doing any exercise, try to breath slowly and deeply, exhaling as you stretch your muscles and inhaling as you relax.
Remember, whatever exercise you are doing, if you feel increased pain, your body is telling you to stop

If you have any further questions about whiplash don’t hesitate to contact us or book online to see one of our physiotherapists.

References

Brukner and Khan, Clinical Sports Medicine. www.injuriesboard.ie

Prognosis of patients with whiplash-associated disorders consulting physiotherapy:
development of a predictive model for recovery. BMC Musculoskelet Disord. 2012
Dec 29;13(1):264.

Managing Injuries of the Neck Trial: a randomised controlled trial of treatments for
whiplash injuries. Health Technol Assess. 2012 Dec;16(49):1-141.

Top tips on how to stay injury free whilst participating the Dublin Marathon

Help a good cause. Peak Physio patient raises money for Dublin hospital

Running blog- How to Perform to your Peak- Part 1: What you need to get started

Is your core strong enough?

Whiplash

Ballsbridge Clinic

Trim Clinic

The Reformer Studio