Pregnancy is a unique period of a woman’s life, where lifestyle behaviours, including physical activity can significantly affect your health, as well as that of the fetus. It can be a challenging time to be active and many women are unsure of what is recommended in terms of exercise when expecting. Although guidelines around the world recommend women without contraindications engage in prenatal physical activity, fewer than 15% of women will actually achieve the minimum recommendation of 150 minutes per week of moderate-intensity physical activity during their pregnancy.
The key recommendations from the 2019 Canadian guidelines for physical activity throughout pregnancy are:
1: All women without contraindications should be physically active throughout pregnancy.
2: Pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complication.
3: Physical activity should be accumulated over a minimum of 3 days per week, however, being active every day is encouraged.
4: Pregnant women should incorporate a variety of aerobic and resistance training.
5: Pelvic Floor muscle training may be performed on a daily basis to reduce the risk of urinary incontinence. Instruction on the proper technique is recommended to obtain optimal benefits.
6: Pregnant woman who experience light-headedness, nausea or feel unwell when they exercise flat on their back should change and avoid this position.
Myofascial trigger point dry needling is a technique used to release myofascial trigger points. It involves the insertion of sterile single use acupuncture needles into the muscle to target a trigger point. This causes a local twitch response, the muscle contracts and relaxes. This causes a chemical response which helps to inhibit the pain/inflammatory cycle.
Having previously talked about the importance of the gluteal (bum) muscles. Now I’m going to look at this from the aspect of cycling, during the initial phase of cycling (12-4 o’clock) the glutes were an important muscle group for generating power, and by improving one’s ability to deliberately activate these muscles and improve their strength/power, one could reduce quadriceps (thigh) fatigue and improve cycling power output and performance. Frustratingly having looked extensively over the past week for some body of QUALITY research that would back up these ideas, I have found it a fruitless task.
I recently attended the Safe Rugby level 2 first aid course at the Aviva stadium. This updated my knowledge on the management of concussion, spinal injuries and general sports first aid. These skills will help me deliver a high standard of care at Peak physiotherapy. Something that kept coming up on this course was the poor understanding and management of concussion across the country. Therefore I thought it would be helpful to provide some information on the management and symptoms of concussion.
Tendinopathies are a common source of pain in athletes. However for coaches and patients it can be difficult to understand and acknowledge in training and competitions. They develop over the course of preseason where the intensity of the training is increased. Stereo-typically athletes experience an aching tendon or region at the start of a session, ease off once the tissue is warmed up and then a dull ache the next day for 24hours, slightly more than normally. If the ache in question is worse for greater than 48hours, the sporting activity is likely too much for the tissue at that time and a rehab plan should be started.
Eoin Naughton, Peak Physio’s clinical director was selected to work as a Physiotherapist at the recent 2016 Summer Olympics, held in Rio. Here is his story of working at the biggest sporting event in the World.
More recently I have seen an increase in the number of patients coming through our door with pain on the outside of their elbow.
With increased demands at work ( keyboard, mouse or repetitive use of tools) , Sport ( repetitive sports like Tennis, Squash or Golf) and increased use of our mobile phones there can be an overuse repetitive strain on the extensor muscles of the forearm. The extensor muscles of the forearm are attached to the outside ‘lateral’ aspect of the elbow. Previously it has been called an inflammatory condition but with new recent evidence its actually more a tendinopathy and the inflammatory part is only present in the early stages. With tendinopathies there is different changes to the tissue and can mean different ways on how we manage the tendon compared to previous strategies.