Static Warm Up, Dynamic Warm Up & No Warm Up!

Posted on April 4, 2012 by TPC | Posted in Exercise, Warm ups

Warm ups are a crucial component of preparation in any exercise or physical activity and yet still many people do not know how to warm up properly and effectively. Ciaran Coyle, one of our chartered Physiotherapists from Galway discusses the different types of warm ups which can be undertaken.

What is the Benefit of  a Warm Up?

Ah the old flash back of arriving 5 minutes before a game, having a bit of a laugh behind the goals about last weekends wedding, and of course how could you forget the ol’ stretching??? Oh yeah, sure we’ll stretch the old hamstrings, calves and the quads, sure that’ll do wont it? Now lets get stuck in lads eh?

Does the above still happen, I am afraid so, however what does the scientific evidence state? Whats the point in all the international/professional teams showing up hours before a match when we can all show up and do the above? What does the research say?

In recent years there has been a change in the approach of how to prepare for sporting activity, it is now commonplace for teams in particular to perform Dynamic Warm Up prior to training and games.  This is on the basis of a range of studies which have found that Static Warm Up have had a negative influence on vertical jumps, short sprints, strength endurance performance, balance challenges and reaction times.  Other studies have also found no benefit in Static Warm Up for injury prevention.

So Why Warm Up?

The reason behind warm ups are to increase the elasticity of muscles and tendons, to encourage blood flow to the periphery of the body and to increase body temperature and heart rate in preparation for activity.

The Scientific Research

There are many research articles in the last 20 years which have found Dynamic Warm Up to be more beneficial than Static Warm Up. A study in 2006 by McMillan et al assessed the effects of Dynamic Warm Up and Static Warm Up on power and agility performance.  The Dynamic Warm Up aspect of the study utilised the Dynamic Warm Up of the American Army Physical Fitness School.

The study found that Dynamic Warm Up resulted in slightly higher levels of power and agility compared to Static Warm Up and no Warm Up, and it was also found that Static Warm Up was more beneficial than no Warm Up.

Other studies have proposed several reasons as to why Dynamic Warm Up is more effective and included a larger increase in temperature and a decreased stiffness of the joints and muscles, increased speed of the nerves impulses and changes in the force-velocity relationship.

So What Does This Mean When I Show Up 5 Minutes Before Kick Off?

The researchers of this particular study suggest that Dynamic Warm Up may offer more optimal performance to tasks requiring power and agility.  However, coupled with other authors suggestions the authors felt that for tasks involving high levels of power, flexibility and agility, then there should be a sequence of events in order of Static Warm Up followed by Dynamic Warm Up which incorporate movements and activities of the task without having negative fatigue influence.

So will this study perhaps revolutionise the way we all stretch before exercise?

If you would like to find out more about Ciaran, the author of this articles please visit the “Our Team” page.

References

McMillan, D.J., J.H. Moore, B.S. Hatler, and D.C. Taylor. Dynamic vs. static-stretching warm up: The effect on power and agility performance.

J Strength Cond Res. 20:492 – 499, 2006.

 

Injuries in Surfing: Part 2

Posted on April 2, 2012 by TPC | Posted in Sport Injuries, Surfing Injuries

Following on from last weeks blog post, our chartered Physiotherapist Rob Hanley provides us with his Top Tips to Prevent Surfing Injuries.

1. Preparation:

  • The ocean is unpredictable and needs  respect. 150 people drown in Ireland each year  so take time to assess the surf conditions before getting in. Know your limits stick to them.
  • Look at  where the experienced surfers enter and exit the water when surfing  rocky or heavy breaks- this can be vital in keeping you out of trouble.
  • For beginner surfers, ensure that there is a surf instructor/ lifeguard in the area and obey local hazard and warning signs. For information on lifeguarded beaches, rip currents and general beach and water safety visit the National Water Safety Councils website:  http://www.iws.ie/

2. Equipment:

  • Remember the most common injuries are caused by your own board, particularly the nose and fins. A nose guard will protect the nose and consider filing down the fins a little to take their sharp edge off.
  • Consider wearing booties (lighter ones in Spring / Summer), with a good tread pattern to prevent slipping on rocks and durable material to prevent cuts from surfboard fins.
  • Always surf with a leash- your board is your safety float and it can be a long and dangerous swim into the shore without it, let alone the injury it can cause to someone if they get hit by it.
  • Consider using a neoprene surfing hood and / or earplugs for surfing to reduce exposure to Surfer’s Ear.
  • Prolonged overexposure to sunlight will cause sunburn and can cause skin cancer. Ensure you use a good, water resistant sunblock, even on clouded days.

3. In the Water:

  • Spend time warming up and stretching at the beginning of a surf to prevent soft tissue injuries. Keep moving between sets, so muscles do not cooldown.
  • Respect  the line up and pay attention to those about you in the water.  For more information on surfing etiquette see:  http://www.iws.ie/stg/public/download.php?site=site1515&file=stay_safe_on_the_surf_poster_aug_2011.pdf
  • Hold on to your surfboard when paddling through waves. Remember most injuries are caused by your board. If you have a firm hold of it you will be much less likely to injure yourself or those around you.
  • When falling off a wave try to jump clear of your board, roll into a ball and cover your head with your hands.

4. Back on Land:

  • Participate in surf-specific conditioning and stretching so the entire body is strong and flexible; not just surfing muscles. Failing to do so will hinder your performance and  can lead to muscular imbalances and overuse injuries eventually developing overtime. Hip flexibility, core and shoulder stability are particularly important. Contact your Chartered Physiotherapist for expert advice.
  • Eat well, especially if doing multiple sessions in one day and maintain good hydration levels. Concentration and muscular abilities decline with low energy and hydration.
  • Consider doing a first aid course. You never know when you, or those around you, could benefit from the training. For information on courses visit the National Water Safety Councils website:  http://www.iws.ie/
  • Treat all injuries immediately, no matter how ‘trivial’ they may seem. If not treated promptly (and correctly), some can later become reoccurring. Afterall,  the last thing you want is to miss out on the swell of  the decade just because you never got that dodgy shoulder fixed. If in doubt, contact your Chartered Physiotherapist or healthcare professional.

For more information on the incidence of injuries in surfing read the excellent paper http://blackmagic.com/ses/surf/papers/NZsurfinjury.pdf by R. Frisby

For everything from health advice for surfing abroad to surfing with a pacemaker visit Surfline’s website http://boardsportsdoc.com/

References:

Sports and Wilderness Medicine for Boardriders. http://boardsportsdoc.com/

Frisby R.  Surfing Injuries in Otago and Southland, New Zealand

Irish Water Safety Council . Preparation:

 

How Pilates Can Help Women During & After Pregnancy

Posted on March 30, 2012 by TPC | Posted in Exercise, Women's Health

This blog post discusses why Pilates can be a very productive activity for women both during and after pregnancy. Our chartered physiotherapist, Leigh Johnston discusses the benefits and role which Pilates can play.

Changes During Pregnancy

Pregnancy is a time of great change for the body. Our bodies swell up and retain fluid, our heart rates increase by 20 beats a minute as of week 12 and we’re more likely to develop issues with our blood pressure, and issues of shortness of breath. The digestive system gets sluggish, and our hormones cause the bladder muscles to relax which can lead to more frequent urination and stress incontinence due to the weight of the ever expanding uterus on the bladder. There is also a change in our muscles, especially our tummy muscles, called ‘’stretch weakness’’, and general relaxation of our ligaments through week 12-24, which can result in joints that have less support. Our postures also change as baby grows, essentially shifting our centre of gravity forwards, and causing increased arching in the lower back, and a compensatory hunching forward of the upper back and poking forwards of the chin.

This new posture can cause a lot of painful loading on the lower back, but it also means that some muscles (due to their change of optimal working position), can’t work as well, such as our bum muscles and the deep stabiliser muscles in the neck. When these muscles turn off, we have less stability in our spines and this can result in some spino-pelvic discomfort. And lastly, our pelvic floor muscles will also weaken due to the increased load placed on it by the weight of the uterus. Of course, after baby arrives, there are a new set of bodily and emotional changes. Post-natal depression is common, due to issues of isolation, lack of sleep and of time for yourself, as well as the influence of hormones. You may be left with separation of the ‘six-pack’ muscle and a weakened pelvic floor muscle too.

So, How Can modified Pilates help?

Pilates can be modified by a specialist physiotherapist to be safe during and after pregnancy. There are some precautions that need to be observed during this time to ensure safety of both mom and baby. Due to the changes during pregnancy, there may be an increased risk of overheating with exercise, so your environment, water intake and modified exercise will be important considerations. Graded activity is generally recommended in the ante-natal and post natal period, due to issues with blood pressure and issues of tiredness and modified Pilate’s fits that bill well. From the second trimester, you will also not the able to exercise on your back or tummy, and will require special positions to exercise in.

Pilates during and after pregnancy:

During pregnancy, modified Pilates can be a help in the following ways:

  • Conditioning of the pelvic floor, tummy muscles, neck muscles and bum muscles
  • Improved posture
  • Improved spinal and pelvic stability through stronger core muscles
  • Improved pain levels
  • Maintenance of flexibility and circulation
  • Relaxation
  • Socialisation with fellow future moms
  • Practising and strengthening the body for various birthing positions (Squats etc.)

In the post-natal period, Pilates can be beneficial in the following ways:

  • Assistance with weight loss and to increase fitness
  • Maintain bone density
  • Socialisation with other new moms for some welcome mutual support, advice and a bit of a laugh
  • Hastens recovery by assisting with muscle strength and length (especially of the abdominals and pelvic floor)

Modified Pilates is a great exercise and strengthening tool during and after pregnancy, and done safely, can greatly boost your comfort, strength and body image during this exciting time.

Leigh works in our Blackrock and Patrick’s Quay clinics in Cork. To read more about Leigh click here.

New Kilkenny Clinic

Posted on March 29, 2012 by TPC | Posted in Clinic

The Physio Company are delighted to announce that on April 3rd we are opening up
a new clinic, in a new county! Our 22nd clinic will open in Kilkenny. We are located within Ayrfield Medical Pratice, on Granges Road. Our new Kilkenny Physio clinic will offer the same wide range of great services that we offer in all our other clinics across Ireland.

So if you have a problem we would be glad to help you out! To visit the Kilkenny Clinic page click here.

Injuries in Surfing: Part 1

Posted on March 26, 2012 by TPC | Posted in Sport Injuries, Surfing Injuries

This is the first of a 2 part blog on surfing injuries. This part will discuss the most common injuries encountered while surfing. The second part of this blog will provide tips for avoiding surfing injuries. Both parts are written by our Chartered Physiotherapist, Rob Hanley, who is a keen surfer.

As the clocks went forward last weekend and with Spring started in earnest, surfers all over the country will be looking forward to warm summer sessions, long days in the water and throwing that winter wetsuit in the corner until next October.

Surfing has seen an explosion in popularity in Ireland in recent years with surf schools on many of our main beaches. Like all sports, injuries in surfing are common. Luckily, for the most part, the majority of surfing injuries are not serious. Moderate and severe injuries are not uncommon though and worldwide 20,000 surfers require emergency care each year for injuries ranging from severe lacerations, to spinal cord trauma to near drownings.

So what are the most common injuries?

Lacerations and Contusions: The most common surfing injuries are cuts and bruises to the head, lower leg and feet. These make up around 40% of all surfing injuries. The main culprit is usually the surfer’s own board, particularly the pointed nose and sharp fins on the underside. Other surfers, their boards and the ocean floor itself are also common causes.

Sprains and Tears: The next most frequent are soft tissue sprains and tears, which make up 75% of serious injuries sustained by the surfer. The neck, lower back, shoulder, knee and ankle are most commonly injured either from sudden twisting when falling off a wave or from failed manoeuvres. The cruciates, medial collateral ligament and cartilage of the knee are particularly susceptible to these kinds of high speed manoeuvres.

Overuse Injuries: Overuse injuries are very common as a result of the paddling action in surfing with the main areas being the neck, shoulders and lower back. Common conditions include Rotator Cuff Tendonitis of the shoulder leading to pain on the front of the shoulder, repetitive strain of the neck and lower back muscles and facet joints from hyperextending the back and Thoracic Outlet Syndrome can also result from compression to the blood vessels and nerves that run between the first rib and the collar one or between the scalene neck muscles in the neck.

Breaks/Fractures: Fractures occur frequently particularly in bigger surf. The head is the most common area with mainly the nose and teeth being affected. As many as 2 million teeth are estimated to be knocked out worldwide each year during surfing. Fractured ribs are also common. The surfer’s own board is again a big culprit resulting in 55% of fractures. Surfing steep waves over a shallow reef is another common cause.

Eye Injuries: The eye is one area prone to severe damage if it comes in contact with a sharp fin tip of surfer’s board. If the injury is severe enough, a surfer may lose their eyesight. There are also some long term injuries that are thought to result from over exposure to UV light, the drying effects of the wind, dust and sand particles and exposure to salt water.  Occular sunburn is also a possibility as concentrated reflected light from the ocean’s surface, has the same burning effect on surfer’s eyes as snow has on skier’s eyes.

Ear Injuries: The eardrum may easily be ruptured or perforated, particularly when the surf is big and hard breaking. Often this may be triggered by the surfer falling into the face of the wave on the ear, suddenly forcing a jet of pressurised water into the tympanic membrane. Surfer’s ear or the presence of bony growths (exostoses) in the external ear canal, is a common condition invariably found in the ears of almost all surfers.

Keep an eye out for part two of this blog which will follow in the coming days. In the meantime if you would like to find out more about Rob Hanley click here.

References:
Boardsportsdoc: Sports and Wilderness Medicine for Boardriders. http://boardsportsdoc.com/
Frisby R Surfing Injuries in Otago and Southland, New Zealand

 

 

What is Dry Needling? A Quick Guide

Posted on March 22, 2012 by TPC | Posted in dry needling

This blog post was written by our Chartered Physiotherapist Una Ní Mhainin. The post documents Dry Needling, discussing what it is, how it works and what it can do for you.

What is Dry Needling?

Dry needling, or trigger point dry needling, is an advanced technique used by physiotherapists to treat muscular pain, tightness and dysfunction.  Acupuncture needles are used and inserted through the skin and into the muscle, targeting active trigger points and muscle tension bands in a dysfunctional muscle.

What is a Trigger Point?

Trigger points have been described as “hyperirritable spots in the muscle that are associated with hypersensitive taut bands” often called knots(1). Research shows that these trigger points can be a large source of local pain, referral of pain and restriction within the muscle system(2).

Is it effective?

Dry needling has been shown to decrease and at times completely eliminate the active trigger point by relaxing the contracted muscle fibres thus immediately improving range of movement, decreasing pain and improving function(3).

It is a technique increasingly being used by physiotherapists worldwide and has been recommended by the EU and NICE (National Institute for Health & Clinical Excellence) guidelines for treatment of various conditions. Dry needling has been shown to have significant benefits in muscular sports injury conditions along with some forms of lower back pain in particular those of a chronic nature.

Is it safe?  Is it painful?

Your physiotherapist will have been specifically trained and certified to use dry needling. Certification requires that the physiotherapist demonstrates safety and effective treatment when using the technique. The needles that are used are sterilized, brand new and never re-used.

Depending on the body area and muscle being treated, normally a pin-prick is felt. You may also experience an ache in the muscle or a twitch response which quickly ease. After the session has finished it is common to feel a dull ache that can last anywhere from couple of hours through to the next 1-2 days. Although these reactions may give some discomfort they do relate to more effective relief from your symptoms(4).

We hope this snapshot of Dry Needling provides you with a good insight as to what happens during this type of therapy.

Una works in our Drumcondra clinic in Dublin. She specialises in musculoskeletal injuries, post-op rehab, sports injuries, sports and deep tissue massage, pilates and of course trigger pointing and dry needling. If you would like to find out more about Una, please click here.

References

  1. Simons, D., Travell, J., Simons, L. 1999. Myofascial Pain and Dysfunction: The Trigger Point Manual . 2nd Edition. Williams and Wilkins.
  2. Alvarez, D., Rockwell, P. 2002. Trigger points:  Diagnosis and management. American Family Physician; 65 ( 4) pg. 65
  3. Kalichman, L., Vulfsons, S. 2010. Dry Needling in the Management of Musculoskeletal Pain. Journal of American Board Family Medicine, 23, pg640 – 646
  4. Dommerholt, J., Mayoral del Moral, O., Grobli, C. 2006. Trigger Point Dry Needling. The Journal of Manual and Manipulative Therapy. Vol 14 (4), pg 70-80

 

Spectrum Health launches Speech & Language therapy in Dublin

Posted on March 16, 2012 by TPC | Posted in Speech & Language Therapy, Uncategorized

We are delighted to announce that we have opened our first multi-disciplinary clinic under the Spectrum Health brand.

Spectrum Health will provide comprehensive, quality assured and integrated primary care services across Ireland. We have used the success of The Physio Company as a benchmark for Spectrum Health, recreating the same professional service levels and high standard of medical care for our patients.

Spectrum Health is different. We believe that unless practitioners all work together and as part of one team, care pathways for patients are disjointed and outcomes are not maximised. So our focus is on completing the circle and providing a seamless and integrated approach with a wide range of healthcare services under our “one team, one referral” model.

Today we have launched Speech & Language Therapy into our new IFSC clinic and we will follow up over the course of the next few months with Medical Exercise, Dieticians, Occupational Therapy, Chiropody & Podiatry and Psychology. Through this integrated team approach we can look at our patient’s case from every angle to ensure that they receive the appropriate treatment to improve their health and quality of life.

We place a huge amount of management focus on clinical governance, modern & audited
array of medical services, inter-professional education and an excellent patient experience. We have a skilled team of SLTs with both child & adult services available within our multi-disciplinary team. Our team is all members of the Irish Association of Speech & Language Therapists (IASLT) and the Royal College of Speech and Language Therapists (RCSLT).  Our team has experience working with individuals in both public and private health settings. They have also undertaken training in many specific professional courses and other post graduate courses depending on their specific area of expertise. It is a team
that you can trust.

For more information please go to www.spectrumhealth.ie

Women’s Health: Incontinence

Posted on March 8, 2012 by TPC | Posted in Women's Health

female incontinence This International Women’s Day make the decision to look after your own health properly and take the time to get the treatment and care you need.

Female incontinence is experienced by 1 in 3 women in Ireland and many are either too embarrassed to seek medical treatment or not sure what they can do about it. Men also suffer from incontinence but it is twice as common in women, therefore this blog focuses on the benefits of physiotherapy to prevent, counteract and cure female incontinence.

Urinary incontinence does not have to be endured as Physiotherapy has proven to be an effective form of treatment for it. Incontinence in females occurs because the pelvic floor muscles may have been weakened because of one or more of the following; pregnancy, childbirth, menopause, cystitis, high impact sports or following surgery, trauma or injury.

A physiotherapist will work on strengthening these muscle groups to help regain control of the bladder. They will prescribe exercises to strengthen pelvic floor muscles and instruct you on how to protect them from weakening. Some people find it hard to locate and activate their pelvic floor muscles so to help them Biofeedback and Electrotherapy is often used in treatment.

Female incontinence does not have to be a part of the natural ageing process either as Physiotherapy can be used in a preventative manner. If you begin to develop and strengthen your pelvic floor muscles early you could delay or completely avoid urinary incontinence altogether. You don’t have to wait until you experience it to seek advice on prevention.

Here at The Physio Company we have physiotherapists that are trained up and specialize in Women’s Health Services who can provide the treatment you need to deal with any incontinence problems you have. For more information on Incontinence please click here and to see our other Women’s Health Services please click here.

If you are already experiencing incontinence please don’t suffer in silence.

Contact us and book an appointment with one of our Women’s Health Physios for treatment and advice.