A Triathlon is an exhilarating multi-sport endurance event, which attracts men and women of all abilities and ages. The event consists of swimming, cycling, and running in immediate succession over various distances. Athletes are timed from the beginning of the swim to the end of the run with “transitions” between the individual swim, bike, and run components. With an abundance of Triathlons occurring across the country in the coming months it is no wonder these events are becoming so popular. Chartered Physiotherapist, Aoife Clarke from our Sandyford/IFSC clinics outlines some background information to triathlon preparation, what you might need to know and some useful Triathlon tips.

Whos likely to enter a Triathlon???

Triathalons can be entered individually or as a relay team, making them an even more appealing event!

Ireland’s recent move towards a healthier nation has seen Triathlon Ireland grow from a small sport with 30 events and less than 600 members to 140 events and over 6000 members in just five years.

Over 20,000 people of all ages, gender and ability participated in a Triathlon in 2011. The sport is steadily growing in popularity with female participants, with the male to female ratio is 60:40.

What are the Various Distances in Triathlons?

In an attempt to appeal of everyone, most events offer a range of distances:-

Try-a-Tri: 250m swim, 6km cycle, 3km run

Sprint : 750m swim, 20km cycle, 5km run

Standard: 1500m swim, 40km cycle, 10km run

Middle: 1900m swim, 90km cycle, 21.1km run

Long : 3800m swim, 180k cycle, 42.2k run

Equipment Needed for Triathlons – Basics for Beginners!

Swim: swimming togs, goggles, swim hat, wetsuit (compulsory to wear a wetsuit in all open sea swims)

Cycle: basic bike – mountain, hybrid or racer. Helmet, you will not be allowed to race without one.

Run: runners, sunglasses

Whats Transition?

Transition is the term used to describe the change over between the individual segments of a Triathlon, Duathlon or Aquathlon.

Transition 1 (also known as T1) occurs between the: Swim and cycle

Transition 2 (also known as T2) occurs between the: Cycle and run

A smooth transition can make a big difference to your time, especially over shorter distances. Unfortunately there is no easy option……… the best way to improve your transition time is to practice, practice, practice! Many Triathalon websites will include helpful advice on transitions.

Part 2 of this blog, which outlines some great Triathlon training and preparation tips will follow in the coming days so keep an eye for it!!

Sources:

• http://www.irishtriathlon.com
• http://www.triathlonireland.com/

TRY A TRI !!! Thinking of Entering a Triathlon? (part 1) is a post from: The Physio Company

This coming Saturday in rugby union we see an all Irish final for the first time in the Heineken Cup as Leinster take on Ulster in what is an extremely intriguing tie. Whatever the outcome in Twickenham, it will result in a great day for Irish Rugby and highlights how much the game has advanced in Ireland. In June, Ireland’s national team will make the long journey down to New Zealand for a three-test trip to test their might against the newly crowned World champions. With the Ireland squad already missing players such as Tommy Bowe, (Haematoma), David Wallace (retired, knee), Jerry Flannery (retired) and possibly Paul O Connell (Knee), it will be an extremely difficult tour.

A busy summer schedule for counties competing in provincial and national football and hurling championships ensures to make for exciting viewing. In Golf, the Irish open will host three local Major winners in Rory McIlroy, Darren Clarke and Graham McDowell at the end of June at Royal Portrush Golf Club in county Antrim.

The Olympic games in London which begin in late July will be one of the most watched and supported events in this year’s Irish sporting calendar. With 46 Athletes already having qualified for a place in Team Ireland, hopes will be high that our athletes can bring home some silverware from the 2012 Olympics. Hopefully some more names can be written in the history books, to follow those like Ronnie Delany, John Treacy and Sonia O’Sullivan.

Ronnie Delaney- Winning the 1500m in Melbourne in 1956

A Summer of Irish Sport is a post from: The Physio Company

Women’s Health Services can treat a wide range of issues such as:

• Urinary incontinence
• Stress Incontinence- Losing urine without the intention of doing so, such as during walking or while sneezing
• Urge Incontinence- Not being able to reach a bathroom in time.
• Post C- Section rehabilitation.
• Ante natal and post natal Pilates.
• Physiotherapy for ante natal and post natal musculoskeletal conditions such as carpal tunnel syndrome, symphysis pubis dysfunction and disastis recti.
• Pre and post natal exercise advice.

What is listed above is by no means the definitive list of what we can treat so if you have a problem that is not mentioned above, please do not hesitate to check with us.

To visit our Women’s Health Page click here. If you would like to find out more about Muirna, please click here.

Women’s Health Services- Raheny & Temple Bar is a post from: The Physio Company

What is Pilates?

This form of exercise was designed with strengthening of the core as the fundamental component to the concept of Pilates. Core strength involves the deep muscles of the abdomen and back working together to provide more strength to the body and also extra support for the spine. Pilates exercises teach  and encourage an awareness of the individuals breathing and of alignment of the spine to help strengthen the deep torso and abdominal muscles.

What are Some the Benefits of Pilates?

• Whole-Body Workout.
• Adaptable to varying fitness levels and requirements.
• Creates Strength but not bulk.
• Increases Flexibility.
• Promotes Leaner Muscle and Tones Muscles.
• Increases Energy .
• Improves Posture

About the Pilates Classes?

• Time: 19:30-20:30 on Wednesdays and will run for 6 weeks
• Attendees should arrive 10 minutes in advance to fill out their registration form. Comfortable clothing should be worn and all necessary equipment will be provided.
• Cost of classes: Six 60 minute classes €90. Payment should be made in full in advance of the commencement of classes, either at the time of booking with our patient services team over the phone or on the first day of classes.

To find out more please visit our Pilates page. We hope to see you there!!

Pilates Classes in Patrick’s Quay is a post from: The Physio Company

Chartered Physiotherapist, Eimear Fox discusses the ins and outs of posture and ergonomics. Applying these simple workplace posture and ergonomics techniques will help to improve the working environment and well-being of both you and your fellow staff members.

What is posture?

Posture is the position in which you hold your body upright against the forces of gravity while standing or sitting. The key to good posture is training your body to sit, stand and walk in positions where the least strain is placed on supporting muscles and ligaments during weight-bearing activities.

What are the effects of poor posture?

• Poor joint alignment
• General muscle/head aches
• Increased shear forces within the spine effecting disc integrity
• Compression of disc and joint structures
• Compression/reduced space for nerves to course through the body
• Reduced blood flow to muscles resulting in increased fatigue
• Overuse injuries

What other sensations might I notice?

In some cases nerves can become impinged or inflamed resulting in a range of sensations from hot and cold through to numbness and tingling in a given area, commonly the hands and feet. A characteristic of nerve damage is that sometimes the symptom is not in the place where the damage is being caused. For instance, a nerve being irritated in the neck may cause numbness and tingling in the arm or hand.

Good Standing Posture

• The alignment of ankle, outside of hip, shoulder and just behind ear should all be in a vertical line
• Engage lower abdominals drawing belly button in towards spine if back is arched
• Squeeze gluteals if pelvis is rotated too far forward
• Lift the arches of the feet so kneecap is in line with 2nd toe
• Pull shoulders backwards drawing shoulder blades towards each other if they are rolled forwards

Good Sitting Posture

• Sit well back into the chair
• Tilt seat forward slightly to rotate top of pelvis so spine is in neutral
• Adjust chair height so hip is slightly higher than knee
• Ensure feet flat on floor, shoulder width apart
• Sit in balanced upright posture with head over the shoulders
• Move chair in close to desk to avoid stretching upper body forwards

Can Physiotherapy help?

Despite best efforts we have all come under extra work load and general life stress where remembering to maintain good posture can be the last thing on our mind. Physiotherapy can help to facilitate normal alignment through stretching of joint and muscle tissue along with ensuring nerve mobility. Home exercise programmes can be designed specifically for you to work on any weak areas you may have, helping you get back to a correct posture that you can maintain as quickly as possible.

In particular, it is essential that you seek out a medical opinion if you notice any tingling, pins or needles or numbness of any sort. This may result in a visit your GP, Occupational Health Doctor or to your local Physiotherapist. Eimear works in our Navan Road Clinic. If you would like to find out more about Eimear, click here.

REFERENCES:

• Hugh Babington Smith (Etcom People Engineers company)
• Charlotte, E.N. (cited in Haslegrave, 1994) Analysis and evaluation of working posture. 1983.
• Ergonomics of Workstation Design (Butterworths, Guildford) 1-18
• www.myphysiorehab.com

Workplace Posture and Ergonomics is a post from: The Physio Company

There are a number of ligaments in the foot which attach one bone to another. When these ligaments are stretched past their normal limits they can partially or completely tear. When this occurs you have an ankle sprain. Ankle sprains are the most common injuries to the ankle and it is estimated that 25,000 Americans sprain ankles daily as outlined by the American Academy of Orthopedic Surgeons.

This usually consists of milder sprains, known as Grade 1 and 2. The worst type of sprain is known as a grade 3, which involves a complete tearing of the ligament. A grade 3 sprain makes walking impossible as there will be significant pain, swelling bruising and perhaps even joint dislocation. Rehabilitation and Physiotherapy should be carefully weighed up.

When to Begin Rehab

Physiotherapy Exercises for 3rd Degree Sprained Ankle is a post from: The Physio Company

Firstly we must start by asking what the core muscles are and what is there function? They are the muscles of the Lumbar, Hip and abdominal = Core. It can be broken down further into the local muscles such as the stabilizing muscles and also the global muscles such as the movement muscles.So why are these muscles so important??

Poor core stability can result in a number of problems

• Lower back pain
• Pelvic Dysfunction
• Associated neck and mid back pain
• Lower limb dysfunction
• Upper limb dysfunction

So how do we know whether we have good core stability or not??

A recent study looked at 3 exercises to test core stability

1) Side Plank

The study’s results outline that those who have good core stability were able to hold the exercise 1) Side Plank- for 96 seconds (Male) and 96 seconds (Female)  exercise 2) Sit-Up Hold- for 136 seconds (Male) and 134 seconds (Female)  exercise 2) Sit-Up and for exercise 3) Back Extension Hold- for 161 seconds (Male) and 185 seconds (Female).

2) Sit Up Hold

So what this is telling us is for good core stability that roughly we should be able to hold a side plank for one and a half minutes, a sit up for over two minutes and your back into extension for 3minutes.

Now for most people this can be pretty difficult. So how can we improve our core stability??

3)  Back extension hold

The exercises that have been show to activate the major core stabilizers are

1) Side Plank as above

2)Plank

3)Single Leg Bridge

4)Super Man

Tips:

The best way to build your core is by doing these exercises with static holds

ie: holding the exercise as long as possible.

Do the exercise once, find how long you can hold the exercise while maintaining a good posture, take a note of this time. Repeat the exercise 5 times, with a minute rest in between. As you get stronger increase the length of the holds and amount of times you do each exercise.

Recommendations.

• Before starting any core program see a physiotherapist who can test your core muscles.
• Design a program for you.
• Make sure you are using the correct postures for each exercise

If you would like to find our more about Eoin Naughton the author of this post, please click here.

References:
Bergmark  et al. Categorization of lumbar, hip and abdominal muscles, 1989.
Donatelli et al. Assessment of quadratus lumborum, local and global core muscles, JOSPT 2007.

Is Your Core Strong Enough? is a post from: The Physio Company

Manus MacGabhann, one of our Chartered Physiotherapists from our Dundrum clinic discusses Achilles Pain in greater detail.

What is Achilles Tendinopathy/Tendinosis?

Achilles Tendinopathy/Tendinosis is usually a breakdown in the Achilles tendon, with small, focal lesions within the tendon without an inflammatory response. This degeneration means that the Achilles tendon does not possess its normal tensile strength and may be liable to rupture with continued sporting activity.

Symptoms;

• Commonly, tightness and pain in the Achilles approximately 6cm up from the heel (but not exclusively).
• Sharp and burning pain on walking, running or exercising that becomes gradually worse with more activity.
• Pain is worse straight after activity but settles down with rest.
• Achilles stiffness in the morning that eases with movement.
• After days or weeks of rest pain will return once you commence previous aggravating factors.

Treatment:

• A specific eccentric strengthening programme for the Achilles in a controlled manor by a supervised chartered physiotherapist coupled with stretching if needed.
• Trigger Point Therapy, Dry Needling and Kinesology taping to the calf and Achilles
• Prescribed insoles, casted orthotics or shock absorption insoles.
• In cases of chronic Achilles tendinopathy referral onto a specialist for surgical review.

Recovery Time Scale:

This can vary, depending on numerous factors

A.)   Length of time the person has been suffering with Achilles pain.

B.)   Severity of the injury

C.)   Location of the pain on the Achilles

Risk Factors:

• By continuing to keep active and ignoring the pain, this can lead to a full rupture of the Achilles, which may require surgical intervention.
• Constant pain and irritation when carrying out exercises, leading to loss of quality of life.

Common Misconceptions:

• Achilles Tendinopathy/Tendinosis, is not an inflammatory condition, the use of anti-inflammatory medication (NSAIDs) is not appropriate.
• There is no quick fix or magical pill so to speak.  All published research shows that a personalised and specific strengthening programme carried out under supervision of a physiotherapist is the most optimal way for recovery.

Manus has a great interest in sports physiotherapy as he is a keen follower and participator in numerous sports and he plays rugby, Gaelic football, football and golf. If you would like to find out more about Manus click here.

References

• De Jonge, S. et al. Incidence of midportion Achilles tendinopathy in the general population, Br J Sports Med,;45:1026–1028 (2011)
• Mayer, F. et al.  Effects of short-term treatment strategies over 4 weeks in Achilles tendinopathy, Br J Sports Med , 41, (2007)
• Paavola, M. et al, Surgical treatment for chronic Achilles tendinopathy: a prospective seven month follow up study, J Sports Med;36:178–182 (2002)
• Van der Plas A. et al.  A 5 -year follow-up study of Alfredson’s heel  drop exercise programme in chronic midportion Achilles tendinopathy,   Br J Sports Med ,46:214–218 (2012)

Achilles Pain! What you Need to Know. is a post from: The Physio Company

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.

Static Warm Up, Dynamic Warm Up & No Warm Up! is a post from: The Physio Company

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:

Injuries in Surfing: Part 2 is a post from: The Physio Company