Evidence that Acupuncture can help:

IVF:

Dutch and American Researchers analysed results from seven clinical trials including data on 1366 women all carried out since 2002 in four different western countries in which Acupuncture was used to support embryo transfer during IVF.  This analysis concluded that combining real acupuncture with embryo transfer was associated with significant improvements in pregnancy rates.  Women who underwent acupuncture were 65% more likely to have a successful embryo transfer procedure and 91% more likely to have a live birth.

Natural Fertility:

There is some positive evidence that Acupuncture has a positive effect on natural fertility

Polycystic Ovarian Syndrome:

This is the most common female endocrine disorder and is strongly associated with hormonal imbalance, ovulatory dysfunction and obesity.  Current Pharmacological approaches are effective but have adverse side effects.  Experimental observations and clinical studies in women with PCOS suggest Acupuncture has long lasting beneficial effects on the endocrine and metabolic systems and on ovulation and can be a suitable alternative or complement to Pharmacological induction of ovulation in women who have PCOS and can relieve the symptoms of PCOS without adverse side effects.

Mechanisms to explain how Acupuncture can benefit fertility:

Regulating Female Hormones-

Stress among other factors can disrupt the function of the hypothalamic pituatry Ovarian Axis causing the hormonal imbalances that can negatively impact on fertility.
Acupuncture has been shown to promote the release of beta endorphin in the brain that in turn promotes the release of follicle stimulating hormone from the pituatry gland and oestrogen and progesterone from the ovary.

Increasing Blood Flow to the reproductive organs-

Stress stimulates the sympathetic nervous system which constricts the ovarian arteries.  Acupuncture inhibits this sympathetic activity improving blood flow to the ovaries enhancing  the environment for ovarian follicles to develop.  It also increases blood flow to the uterus improving the thickness of the endometrial lining and improving the chances of embryo implantation.

This post was written by Caroline Knox (MISCP MSc HDip Acup), one our Chartered Physiotherapists who works in our Baggot Street Clinic in Dublin.Caroline specialises in musculoskeletal injuries, sports injuries, sports and deep tissue massage, and has a particular interest in acupuncture.

If you would like to find our more information about Caroline click here.

Female Infertility and Acupuncture is a post from: The Physio Company

At its simplest, Parkinsons Disease (PD) is a neurological disorder for which there is no known cure. The chronic disorder is one which causes a slowing of the body’s movement and changes in motor control. This is  a result of a lack of dopamine,  a chemical which helps instructions from the brain to move from one nerve cell to the next, in a section of the brain called the substantia negra, which controls movement.  Levels of this chemical diminish naturally as we age. It is only once we have lost about 80% of our dopamine that we begin to show symptoms of PD.

How Physiotherapy can Help Parkinsons

As mentioned there is currently no known cure for Parkinson’s disease but doctors can prescribe drugs which help to limit the symptoms. Physiotherapy can also be prescribed to help regulate motor control changes that are synonymous with the disease. Regular physical exercise with or without physio can be very helpful in the maintenance and improvement of mobility, strength, gait speed, flexibility and overall quality of life. However, when exercise programmes are executed under the guidance of a chartered physio, there are more improvements in motor symptoms, emotional and mental functions, daily living activities and quality of life in comparison to those where physio’s are not present.

Acceptance and Commitment Training

Living with Parkinson’s disease, or seeing a loved one experiencing Parkinson’s, can be very distressing. Acceptance & Commitment Training (ACT), can help to improve you and your loved ones quality of life. ACT provides benefits to those with Parkinson’s and indeed their loved ones by teaching valuable skills to help individuals manage thoughts and emotions more effectively. There is much research supporting ACT and how it helps people to live and enjoy life in the “here and now”.

ACT Workshop

If you are interested in finding out more about ACT, Aisling Curtin a counselling psychologist trained in ACT, will be running a 2-day workshop, on two upcoming dates. The first workshop is in February. It is specifically tailored to help those with PD and their loved ones. Aisling has run ACT workshops worldwide and has a personal interest in the benefits of ACT for those suffering with PD as her father has early onset PD. As such, Aisling has experience of PD from the “inside out” and would like to demonstrate how to use ACT strategies to enhance one’s life. This seminar is brought to you by ACT Now Ireland. To visit their website please click here.

ACT Workshop details

Date:
Workshop 1- Friday 17^th and Saturday 18^th February
Workshop 2- Friday 18^th and Saturday 19^th May

Time:
10 30 am- 4 30 pm (refreshments and breaks provided)

Location:
Parkinson’s Association of Ireland (PAI), Carmichael Centre, North Brunswick Street, D7.

Cost:
€10 contribution per person (if people are unable to meet this fee, it may be waived at the discretion of the PAI).

To read an Irish Times Health Article on ACT click here.

For more information on Parkinson’s Disease or the PAI click here.

Parkinsons Disease- The Benefits of Physiotherapy and ACT is a post from: The Physio Company

So How does smoking affect your back?

Back Pain can be added to the list of health risks that smoking may influence. Studies in Finland have found that smoking is associated with back and spine pain, in a review of over 40 studies which was documented in the American Journal of Medicine. The study reported that that a significant amount of smokers experienced low-back pain compared to non-smokers.  So how exactly does exposure to nicotine damage the spinal structures?

Smoking affects blood vessels which may constrict and lead to the degeneration of arteries which provide blood to vertebraes. According to Dr. Jennifer Solomon, who is a Psychiatrist at the Hospital for Special Surgery in New York City,

“When you decrease the blood supply you decrease the oxygen and nutrients to these living structures. This, in turn, leads to degeneration and pain.”

Does Smoking Cause Spine Problems?

This association does not mean smoking directly causes back pain but rather that it does suggest that smoking plays a part in the degeneration of discs and many other back ailments which contribute to back pain. Genetics are probably the largest contributor to spinal degeneration, but low back pain and arthritis of the neck are at least 3 times more common in smokers, according to Dr. Eeric Truumees, an orthopaedic surgeon from Seton Spine and Scoliosis Centre in Austin, Texas. Problems which arise from spinal degeneration include neck/back arthritis, herniated discs and bone spur formations. Smoking’s role in this is that it increases the rate at which discs degenerate.

Women and Teen Smokers are at an Increased Risk of Back Pain

Women who are even just light smokers are at an increased risk of back pain, says Dr. Truumees. Also the Finnish study mentions that the relationship between low back pain and teens who smoked was stronger than for that of adults who smoked

HOWEVER……

The good news is that any effects of smoking on the spine are in some way reversible. What is meant by this is that if/when you stop smoking, you may find you experience less back pain.While the Finnish review noted more back pain in people who had successfully quit smoking than in those who had never smoked, former smokers had less back pain than current smokers.

Sources and full articles: http://backandneck.about.com/od/bodymechanics/f/Health-Effects-Smoking-Back-Pain.htm

http://backandneck.about.com/od/medication/f/Health-Risks-Smoking.htm

How Does Being a Smoker Affect Your Back? is a post from: The Physio Company

When designing your resistance training program it’s important to keep the following points in mind:

Exercise order and workout structure:

There are three training arrangements that are used most frequently. 1) total body workouts; 2) upper/lower body divide workouts; 3) muscle group program.  When deciding on a structure it’s important to consider the amount of recovery time between sessions and the degree of specialisation within the workout.

Exercise selection:

Is an exercise single joint or multiple joint exercise? While both are effective for increasing strength, multiple joint exercises may be more beneficial for improving power and strength.

Muscle actions:

It is important to include both concentric (where muscle fibers shorten as tension develops to move against resistance) and eccentric (where a muscle lengthens during resistance) muscle actions within your resistance training regime.

Loading :

This refers to either the weight lifted or resistance of each exercise. This can vary greatly depending on the order of exercises done, frequency, volume, speed of the repetitions and the duration of the rest period.

Training Volume:

The number of exercises, sets and repetitions per exercise all add up to give you your specific training volume. Normally there are a lower number of repetitions when a heavier weight is being used.

Rest intervals:

Sometimes this is the part that is forgotten but is equally important as all other aspects of the training program. Rest includes the time between training sessions as well as the time between sets. The amount of rest significantly affects the body’s response to the exercise preformed.

Repetition velocity:

This is the speed in which the exercise is preformed. The optimal speed is dependent on numerous factors. Quite often a moderate velocity produces the biggest increase in strength. However there are occasions when either slow or high velocity exercises are beneficial.

Frequency:

This is the number of training sessions completed in a certain period of time. Various factors impact upon what is the optimal training frequency for a person. For example, a less well trained person may benefit from reduced frequency.

This is just a short summary of the factors impacting of a training program. If you are thinking of beginning exercise consult your doctor or physio who will be able to advise you best as to what you should be doing and what your limits are.

This blog post was written by Kate Canty.  Kate Canty specialises in musculoskeletal injuries, sports injuries , neurological conditions, neck pain, back pain. If you would like to find out more about Kate visit “Our Team” section. Kate works in our IFSC and Barrow Street Clinics.

Reference: Kraemer & Ratamess (2004) Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 36(4):674-88.

Reassessing Training Plans and Workouts is a post from: The Physio Company

Why Pilates?

Over the last few years in Ireland Pilates has grown in both popularity and availability. A main reason for this surge in interest can be put down to the fact that it is suitable for almost everyone, from athletes to the elderly. Furthermore, the benefits reaped from pursuing Pilates are plenty with a huge amount attributed to the advantages associated with having a strong and stable core.

Core Stability

To understand how a strong and stable core is beneficial for us it helps to understand what the core actually is. It is easiest to think of it as four muscle groups in a cylindrical shape. The first muscle is the TA – Transversus Abdominus, which wraps all the way around the abdomen and is connected to the spine providing the spine with protection. The next muscle is the MF- Multifidus which is a muscle of the lower back that helps to keep the spine erect improving posture. The PFM – Pelvic floor muscles, make up the bottom part of the cylinder and the Diaphragm is the top section of the cylinder or core.  Together the four muscle groups work together to strengthen up and stabilize the core area. A strong core is like a strong foundation that allows the rest of our body to move more efficiently and in a safer manner which consequently reduces the risk of injury.

Through correct engagement of all muscle groups of the core outlined above you will soon be able to see and feel the difference this type of exercise makes to your body. The benefits can be seen in the improved posture alignment, reduction of back pain, protection of the spine and reduction in the risk of injury due to an increase in strength and stablility.

Core Exercises

It is important to learn how to perform these core exercises correctly to stabilize and strengthen your trunk area and Pilate’s classes are the perfect way of doing so. During a Pilates Class you will learn how to properly engage your core through a variety of exercises and stretches. Many try to perform core workouts at home or on their own in the gym running the risk of poor or incorrect engagement of the core. Without proper instruction the exercises can be performed so incorrectly that they actually cause more damage than good.

Correct engagement of your core through core exercise should be taught and supervised by a qualified chartered physiotherapist to ensure a safe and effective undertaking of these movements.

What is Pilates? is a post from: The Physio Company

Moving house is one of life’s more stressful events so the last thing you need is an episode of back pain or neck pain to set you back. If you are planning on making a move these 10 tips can help keep you feeling tip top so that you can enjoy your new home!

1. Plan the move to eliminate unnecessary carrying. Use trolleys and other equipment where possible –slide, push or roll as much as possible. When there is a choice push instead of pull.

2. Warm up & cool down to lifting and carrying tasks – Start and finish with lighter items. Leave your heavier items to the middle of your move. Active movements such as bodyweight squats and lunges can prime your nervous system to get you ready for heavier loads.

3. Reduce distances items need to be carried over- The further you have to carry an object the greater the stress on your musculoskeletal system. Think about how much just 5 extra meters will add up over the course of 20 or 30 boxes!

4. Before carrying always test load stability and weight. “Tag” awkward or unstable loads- Make sure you distribute items evenly when packing.

5. If possible use smaller and/or lighter weight containers. Dividing a large load between two smaller containers will reduce the effort.   When carrying containers with one hand, alternate hands.  Alternate carrying with non-carrying tasks.

6. If you wear gloves choose the size that fits properly. Be careful as gloves can decrease your grip strength by up to 60 per cent – Make sure you choose ones with good grip.

7. Make sure you have a clear view of the path. Avoid carrying large or bulky loads that limit or obstruct your vision. Walk the carry path once without any load keeping an eye out for potential hazards such as slippery floors or obstacles.

8. Carry only as much as you can safely handle by yourself keeping the load close to your body. Whenever appropriate, use two hands to carry containers and take rest breaks as needed and keep hydrated.

9. If possible redesign the container so it has handles, grips, or handholds- this can be as simple as cutting two hand holes in larger boxes as you back them.

10. If you must manually carry materials on your shoulder, reduce the weight of the load and use a pad to provide cushioning.

Reference: NIOSH (2007) “Ergonomic Guidelines for Manual Materials Handling”  ww.cdc.gov/niosh/docs/2007-131/pdfs/2007-131.pdf

Are you suffering from back pain or muscle aches but are not sure if physio can help? Send through your questions for Stephen and he’d be happy to help!

Stephen works in our Baggot Street clinic and specialises in musculoskeletal injuries, ergonomic assessments and acupuncture. If you would like more information about Stephen visit Our Team – Baggot Street or click here should you wish to make an appointment

Tips to Reduce Pain when Heavy Lifting is a post from: The Physio Company

The precise mechanism of what causes a migraine remains ambiguous, “almost 40 to 50% of all triggers of migraine are due to stress, sleeping problems, diet, menstrual cycle and environmental changes such as light,” according to Dr Mayowa Owolabi, a consultant neurologist at the University College Hospital (UCH), Ibadan, Oyo State.

Migraines can be very incapacitating and can unfortunately, last for hours or days, and pain medication frequently sedates the sufferer to the point of deep sleep.

Regular exercise has been regarded as an important method to avoid the illness. Exercise has the greatest impact on cardiovascular and cerebrovascular diseases such as heart attack, hypertension, and stroke. Many people realise that regular exercise can also serve as a treatment for other illnesses including migraine headaches. Unfortunately, many patients who suffer from migraines avoid performing exercise because they fear that physical activity may spark a migraine.  However a recent study highlights that exercise is just as good as drugs at preventing migraines and is particularly beneficial for individuals who are unwilling or unable to take preventative medicines.

The study, which gives scientific evidence that exercise works in the prevention of migraine, analysed how well exercise works as a preventative treatment for migraines relative to relaxation exercises and topiramate. Topiramate is the chemical constituent of the drug found effective in the prevention of migraine.

The study involved 91 migraine sufferers, a third of whom were asked to exercise for 40 minutes three times a week under the supervision of a physiotherapist, with another third doing relaxation exercises, and the final third given topiramate. The study lasted for a total of three months, during which the patients’ migraine status, quality of life, aerobic capacity and level of physical activity were evaluated before, during and after their treatment. Follow-ups were then carried out after three and six months.

Results showed that the number of migraines fell in all three groups. Interestingly, there was no difference in the preventative effect between the three treatments. Those who suffer from migraines are often directed towards exercise, but also a combination of yoga, breathing exercises and relaxation techniques reduces migraine frequency and pain.

How do exercises help to prevent migraine?

Experts explain that exercise works to prevent migraines by promoting the release of endorphins. Endorphins, neurochemicals in the brain, reduce pain when released.  Endorphin benefits are typically experienced during intense exercise like marathons or matches but moderate exercise in average athletes can also trigger their release. Walking or other aerobic exercise can also serve as a relaxing diversion.

For instance, yoga attacks the migraine problem by reducing stress and alleviating muscle spasms in the neck which can trigger migraine attacks. Also, exercise is thought to prevent migraines by reducing stress. When stressed, the brain chemical norepinephine is released into the bloodstream. Excessive Norepinephrine levels in the system, can cause migraines. Exercise releases another brain chemical, serotonin, which balances the effects of norepinephrine, reducing the stress level.

Exercise promotes better sleep habits. Adequate sleep is crucial in reducing migraines. It is suggested that we get between 7 and 9 hours sleep a night. Tiredness makes a person more susceptible to migraine.  Tired people are less able to respond to stress and environmental migraine triggers.

Sourced from http://www.tribune.com.ng/index.php/your-health/35082-exercises-just-as-good-as-drugs-in-migraine-prevention

How Exercise Can Help With Migraine Headaches is a post from: The Physio Company

Here in Ireland it is estimated by the Parkinson’s Association of Ireland that there are between 6000-7000 individuals who are affected by the disease.

What is Parkinson’s Disease

Parkinson’s disease is a chronic disorder which causes a slowing of movement in the body. The disease is the result of a lack of the chemical dopamine, a neurotransmitter that helps nerve cells talk to other nerve cells. With Parkinson’s, the communicative ability of the nerve declines. Resting tremor, seen as an uncontrolled shaking of the hands, may also occur. Changes in motor control can affect many different areas of the body. It may affect one or many areas of the body. There is currently no known cure for Parkinson’s disease but doctors can prescribe drugs which help to limit the symptoms. Physiotherapy can also be prescribed to help regulate motor control changes that are synonymous with the disease.

Changes in Motor Control

Planning Movement

Initiating Movement may provide difficulty. Reaction times may be slower and this can often cause people to lose their balance while walking.  Activities that occur in a step-by-step fashion may also be slowed, such as getting up out of chairs.

Gait

Gait refers to the way individuals walk. People may notice changes in their Gait such as festinating Gait patterns. This means as people walk, they begin to take, small rapid steps. This in turn increases the likelihood of losing balance.

Posture

Very often posture is more flexed forward which leads to decreased balance and in turn falls.

Hand Motion

As motor planning become effected people will notice hand movements will change. Individuals may reach for items and miss them entirely or may have difficulty initiating movement those reach items.

Speech

Changes in muscular patterns of the face and neck may make it difficult to swallow and also in speaking.

Exercises Which Can help With Parkinson’s Disease

The goal of exercise for people with Parkinson’s is very simply to promote physical activity. All exercise should be discussed with doctor and physio’s prior to undertaking. Exercise aims to improve quality of life in suffers of the condition.

Walking and Balance Exercises

Strengthening exercises for the hips, knees and ankles are all recommended. This helps to promote normal steps and striding length. This can also improve balance which assists walking safely and can decrease the chance of falls.

Aerobic Exercises

Endurance may be limited in sufferers, so exercise which promotes improved cardiovascular and pulmonary fitness is ideal. Activities such as treadmill walking, static bike riding and arm endurance exercise are all good choices to achieve and maintain aerobic fitness. Exercise also improves mood and creates a sense of well-being.

Postural Exercise

Postural problems can lead to difficulties breathing  as well as leading to increased risk of falls. Postural exercise helps to stretch tight chest and arm muscles which aid contraction of the muscles that support shoulder blades. Improving posture supports breathing which in turn may lead to longer endurance while engaging in exercise.

Happy 70^th birthday Muhammad Ali !!

For a list of  exercises please visit:  http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Parkinson’s_disease_and_exercise?open

This is just a short summary of how exercise can help with Parkinson’s disease; there are of course many other methods which can assist the individual (i.e. drugs, occupational therapy, speech and language therapy etc.). If you are thinking of beginning exercise consult your doctor or physio who will be able to advise you best as to what you should be doing and what your limits are.

Exercise for Parkinson’s Disease is a post from: The Physio Company

So here are some preventative tips to help dancers remain injury free and prevent them from developing painful conditions:

Warm up

As with all physical activity, -make sure you take time to complete a full warm up. This will ensure that your major muscle groups are ready for your dance workout which will help to prevent muscle sprain or strain.

Toes

Only ever cut your toenails straight across and never cut the corners off. This will prevent development of ingrown toenails which are common among dancers due to the pressure and tightness of dancing shoes.

Laces

Don’t tie your laces under the arch of your feet as this puts pressure on the muscles along the sole of your foot which can lead to a painful condition called plantar fasciitis. Don’t tie your laces around your heel area as this can put stress and strain on Achilles tendon causing it become inflamed and painful.

Feet

Keep an eye on the condition of your feet – watching out for dry skin which can lead to callus formation, soreness, bunions, reddening of any area which can signal inflammation and if you are experiencing any pain or prolonged problems visit a Podiatrist of Physiotherapist to have treatment. Avoid ill fitted dancing shoes as they are the root to a wide range of foot problems experienced by dancers.

Diet

Most athletes including dancers maintain a healthy diet anyway but our one tip is to make sure you maintain a balance in your salt, fluid and potassium because an imbalance here, which often arises due to heavy sweating can cause muscle cramps.

Avoid Injury in Irish Dancing is a post from: The Physio Company

The areas that usually are of concern to those who exercise in cold weather include:

• Understanding the basic cold weather exercise safety guidelines (i.e. warming up).
• Frostbite and hypothermia
• Wearing the appropriate attire for exercising in the cold.

Nutrition

What you eat and drink prior to cold-weather activity and exercise will assist you with improving performance and staying comfortable and safe. Proper nutrition helps to regulate your core temperature; it will keep your body warm and will also provide enough fuel to your muscles to ensure they continue working properly throughout matches, training or runs.

Hydration:

Cold weather results in a drop in body temperature. When this happens the metabolism increases to warm and humidify the air that you breathe and this results in more calories being burnt to ensure your body keeps warm. When you breath in cold air,   your body is forced to warm that air and with each exhalation, you lose significant amounts of water (as it is being humidified). Therefore, during winter exercise, more fluids need to be consumed to replace the water that gets lost through respiration. This is not helped by the fact that a desire to drink fluids is naturally reduced in cold weather. Dehydration is one the biggest reasons attributing to reduced performance in the cold.

Foods:

In terms of eating prior cold weather activity, warm foods are ideal but not always practical (in terms of availability and portability). Cold foods and fluids can chill the body. In the summer time this cooling effect is useful but in the winter, hot foods are the smarter choice. Complex carbohydrates should be consumed 24 hours before exercise. Soups, breads, bagels, pasta, baked potatoes, cereals, peanut butter, lean meat and low fat cheeses are all very good examples of what to consume.

Continually eating to replenish carbohydrate stores which are being used for warming is very important. You are likely to feel more fatigued and chilled if you do not replace this energy. Children get hungrier more often and also fatigue faster. So for children who are exercising it is important to plan ahead and bring plenty of energy bars, trail mix bars, bananas, sandwiches or something they like, to give them a good boost of energy.

Exercising in the Cold – What to eat and Drink is a post from: The Physio Company