2/3 of Irish adults are not getting enough exercise. All though Christmas is a time to switch off and relax, it’s important to try maintain a level of activity over the festive period. Here are easy tips to help keep you moving.
1. Walking Weather permitting, try meet your friends and family for a nice walk instead of sitting by the fire. Aim to get up to your 10,000 steps daily.
2. Stretching Going through a stretching regime is a nice way to get moving. Check out some good overall body stretching exercises here and here.
When it comes to hands on skills Chartered Physiotherapist are highly trained in the area. We are trained in the specific manual techniques which will work deeper into the tight tissue thus giving the best results.
Deep tissue massage focuses on getting into the deeper layers of Muscle,Fascia and Connective tissue. Often these structure can be tight and inhibited causing either pain or restriction in joint.
Massage is very effective in releasing inhibited muscles, preventing injuries, and helping the body to recover from tough training or competitions. It is also very effective in helping with chronic problems, such as back and neck pain.
The shoulder is the the most unstable joint in the body and comprises by 3 main parts the glenoid, the humerus and the scapula (shoulder blade). The shoulder joint is stabilised by several structures; ligaments, capsule and the tendons of the rotator cuff. The rotator cuff is made up of 4 muscles, SUPRAPINATUS, INFRASPINATUS, TERES MINOR and SUBSCAPULARIS. These muscles work together to rotate the arm inwards and outwards and also work to take the arm away from the body to the side. These muscles can be injured in several ways with repetitive movements, trauma, muscular imbalance or adaptive postures.
In anatomy, the scapula (plural scapulae or scapulas)
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”.
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.