peak physio

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GAA 15 Injury Prevention Programme


With the football All-Ireland approaching this weekend, lets have a look at injury prevention in GAA. Regardless of what type of exercise you are doing, be yoga or tennis, it’s important to get a good warm up especially for injury prevention.

There has been a big focus on injury prevention in GAA in the recent years, due to the high levels of injuries. Research from the National GAA Injury Database reported that:

  • Two-thirds of players get injured and 1/3 have more than one injury in any season. One quarter of injuries are recurrences of existing or old injuries
  • Over 75% of these injuries are lower limb injuries.
  • Approximately ⅔ of these injuries are non-contact related i.e. sprinting, landing, twisting, plant/cut movements.

With these injuries and mechanisms of injuries in mind, the GAA Medical, Scientific and Welfare Committee in conjunction with UCD Physiotherapy Department, created the “GAA 15”.

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Peak PhysioGAA 15 Injury Prevention Programme

Knee Osteoarthritis: Do I need an operation?

What Is Osteoarthritis?

Osteoarthritis, commonly known as wear-and-tear, is a condition in which the natural cushioning between joints, the cartilage, becomes worn. When this happens, the bones of the joints rub more closely against one another with less of the shock-absorbing benefits of cartilage. The rubbing results in pain, swelling, stiffness, decreased mobility and, sometimes, the formation of bone spurs.

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Peak PhysioKnee Osteoarthritis: Do I need an operation?

5 Key Elements in Pilates

Starting a pilates class and unsure what to expect? Here at Peak Physio, all our classes are run by a chartered physiotherapist. If you are new to our clinic or pilates, we carry out a Free 15 min ‘Pre-Pilates Screening’. This enables the physiotherapist to provide a baseline and education on pilates before beginning the class.

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Eoin5 Key Elements in Pilates


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.


Brukner and Khan, Clinical Sports Medicine.

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.

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