Pregnancy can be a beautiful time in a woman’s life and can really show how spectacular and amazing the female body can change and adapt to carry another life (some women may not 100% agree with this statement). For some however, it can be a stressful and extremely painful time due to circumstances that they have absolutely no control over.

For some women they may suffer with pelvic girdle pain and lower back pain. This can be extremely uncomfortable and sometimes even unbearably painful. But what does cause this for some women?

Well, when a woman is preparing to go in to labor, the body releases hormones that prepare the body to allow the baby to exit through the birth canal. Without these hormones, natural child birth would not be possible, as the women’s pelvis would not be able to let the baby out through it. Usually this happens in the last few weeks of pregnancy, causing most women to feel nothing or just some more discomfort on top of what the pregnancy is already bringing. Unfortunately for some woman, they can start to have these hormones do their job in the earlyish stages of pregnancy, causing sometimes unbearable pain.

So what can be done to prevent this. Unfortunately, because hormones are causing these problems, there is no possible human intervention there that can help to stop them. There are ways, thankfully, that can help to manage the pain.

One of the best ways to help reduce/manage the pain is the maternity belt. This can help to support the pelvis and the bump, which can often help to immediately alleviate the pain. Sometimes, however, more help is needed to help with the pain.

Rehabilitation exercises, given to you by a physiotherapist can really help to reduce the pain. This is something you can do yourself, daily that can help to manage the pain.

Another method that can help to relieve pelvic girdle pain and back pain is maternity massage. This can simply help to relax and loosen tight muscles that have been causing you serious pain and discomfort. Many women often curse themselves, for not getting it done quicker, due to the relief that it gives them.

If you are interested in receiving a pregnancy massage and would like to  receive exercises to help you manage the pain yourself, please call Lorraine on 087 2101 281

So many of you may have heard of the RICE technique, particularly if you are involved in sport. What it stands for is Rest, Ice, Compress and Elevate. Basically you immobilize a joint and avoid weight bearing on it after you have sustained an injury. This was once the holy grail within the immediate aftermath of an injury. However, times have moved on.

In my honest opinion, the only time that you completely immobilize a joint and avoid weight bearing on it, is when you suspect or are unsure that there may be a fracture near or within the joint. This is when you are unsure of the extent of the damage and when movement is potentially going be extremely painful and potentially making the situation/injury worse.

However, if you know for a fact that you have not fractured, there is no reason not to weight bear on the joint/limb. This can even apply if you have serious ligament damage in the joint. So why is this?

Well if you stop moving the joint, it will simply stiffen up. This will make getting back into movement extremely painful (the longer you don’t move a joint moving, the stiffer it gets making it more painful to move it again). Not only that if you stop moving and weightbearing the joint, you will have unnecessary muscle deterioration in the area. This means that there will be weakness within the joint, which can have knock on effects on the body. If a joint is weak, the rest of your body may start compensating in other areas of the body. For instance, if you have sprained an ankle and avoid walking on it properly, the other leg will be taking all the body weight on it. This can cause problems in the uninjured leg as it is literally doing almost double the work that it usually does.

Also the joint that is injured will have a longer recovery period than necessary. Even if you are potentially needing surgery for the joint due to torn ligaments, your joint/muscles still need it in the best condition they can be in to prevent more deterioration is necessary post surgery, shortening the recovery period after surgery. Therefore, prehab and rehab after an injury is key to speedy recovery no matter the circumstance (unless there is a fracture).

If you know for sure you do not have a fracture and have joint pain/ligament damage/ or are even after recovering post fracture and are looking for physiotherapy and a rehabilitation plan, please call Lorraine on 087 2101 281

Did you know that, here at Gorey Physical Therapy, we not only provide injury management but also provide Specialised Massage Services.

Massage can be great for helping to prevent injury and may also provide other health benefits, as follows:

  • Ease stiffness and increase range of movement
  • Improves Immunity
  • Help reduce recovery time for people in all sports
  • Can help breakdown injury of old and new injuries
  • Helps to increase blood flow in the body, which can help tissue healing
  • Reduce spasms and cramping in muscles
  • Helps to relieve stress and anxiety
  • Helps to ease all types of chronic pain
  • Helps to improve sleep quality
  • Can help with some headaches and jaw pain
  • Regular Massage can manage and prevent injuries from happening

Massage Services Include:

  • Cupping Therapy
  • Pregnancy Preparation Massage
  • Cancer Care Massage
  • Sports Massage
  • Deep Tissue Massage
  • Indian Head Massage
  • Dry Needling

If you would like to hear more about injury prevention,  or if you have any queries, please call Lorraine on 087 2101 281

Here at Gorey Physical Therapy We Can Help You Manage Your Injury/Pain. We Do This By:

  • Treating the Problem Directly and in a Hands On Manner, that you are comfortable with
  • By Giving You Home Care Exercises that are easy and accessible to do as well as being effective for the problem you have
  • By Advising You on ways to work around the injury without making it worse but still being able to strengthen and be more confident in yourself
  • By Providing Aftercare in the Form of Check ups as well as being at the other end of the phone if you have a question or problem

Get in Contact Today

Problems We Can Help You With:

  • Neck and Shoulder Pain
  • Back Pain
  • Rib Pain
  • Elbow and Wrist Pain
  • Hip Pain
  • Knee Pain
  • Ankle Pain
  • TMJ Problems
  • Muscle Strains (Mild or Otherwise)
  • Joint Sprains (Mild or Otherwise)
  • Tight and Painful Muscles
  • Tension Type Headaches
  • Stress Related Pain

Did You Know We Also Provide Packages?

We provide a range of different packages for different people. These are great for people who want to prevent injury in sport, stress related injuries, people who get repetitive strain injuries due to work, hobbies or old injuries and people looking to manage stress. We offer the following packages:

  • Stress Buster Package
  • Sport Specific Package
  • Pregnancy Preparation Package
  • Cancer Care Package

If you would like to hear more about managing pain, or if you have any queries, please call Lorraine on 087 2101 281

Getting used to the new normal.

Since the pandemic began, a lot of us have had to make a lot of adjustments in our daily lives. One major adjustment, for some of us, is working from home (maybe even while minding kids).Though for some, this is definitely a welcome change.

However, due to the circumstances that allowed this to happen, our houses/home offices may not be as ergonomically designed as our office space at work, thus causing some unwanted aches and pains. There are some changes that we can do or habits we can get into that will help.

Now I do understand, that working from home is not as easy as it traditionally was, as kids may be at home and causing some/a lot of distractions, but sometimes seeing some advice in front of you, will make you think of more about your work environment.

Changes for your Work Space

  • When seated, have your feet flat on the ground (even if you need to put something under your feet)
  • Rest your back against a chair
  • Try keep elbows at a 90 degree angle when working and try keep the wrists relatively straight while typing or using the mouse
  • Keep the screen arm length from you (this may seem close but if its further, you will find yourself leaning forward after a while as you cannot see the screen)

Habits for Daily Working Life

  • Try not to have your chin leaning too far forward. Try keep it in line with your shoulders
  • Try not to stay in the same position for too long
  • Take a break every 1-2 hours, to just stand up and move around
  • Remember to try take your lunch break (when working from home, as we don’t have colleagues to socialise with during lunch, many people work through lunch). This gives the body a chance to move

If you would like to hear more about avoiding aches and pains when working from home, or if you have any queries, please call Lorraine on 087 2101 281

During Lockdown Some of Us May have Increased Training.

Now that Lockdown has eased and the days are longer, many of us may have kept up this good habit. For some of us however, injury/pain may have crept up on us.

While increasing training load is never a bad thing, you do need to be careful not to increase by too much. This can come back to haunt us.

In this email, we will discuss how to train SMART and the importance of Recovery.

SMART Goals

This is a great way of setting achievable goals in a realistic time.

  • Specific- a goal that is clear and easy to understand: lose weight, run/cycle a specific distance
  • Measurable- set yourself a number for a clear number i.e. losing a certain amount of weight, walking/running/cycling a certain distance within a certain time
  • Attainable- keep your number realistic. You do not want to aim for an unachievable weight goal or running time. This can cause disappointment and lower motivation.
  • Relevant- keep your goals relevant to you. Don’t let other influence you with your or their goals
  • Time Bound- set yourself an end goal or a date to focus on (remember with weight loss is 1-2 lbs a week and 10-20% distance increases are what are recommended, depending on your sport)

Try be sensible when setting SMART goals.

Recovery

Recovery is key to training. If you do not allow time recovery, you are not allowing your body the opportunity to perform at its best, and put yourself at risk of overtraining, which not only could affect your performance but also affect your health.

Here are some tips on key parts of recovery:

  • Sleep- this is a basic but key part of recovery. When we sleep our cells get the chance to regenerate, so if we are not getting enough, this can be a problem. Try get 6-8 hours sleep/night. This will vary from person to person.
  • Food- eating a healthy balanced diet is key to recovery. From getting the right balance of fats/proteins/carbohydrate and to getting enough vitamins and minerals.
  • Rehydration- Drinking around 2L of water is recommended with an extra glass advised on days where we exercise
  • Active Recovery- for those of us that struggle on rest days, going for a walk can help occupy us while still assisting in recovery.

If you would like to hear more about recovery or if you have any queries, please call Lorraine on 087 2101 281

The Aim of Our Packages.

The Aim of the Packages is to help you to make time for you. In these busy times and especially after lockdown, we really do not prioritise ourselves enough. By investing in one of our packages, you have to make time for yourself.

In All of Our Packages you will get five 1 hour massage appointments and one 1/2 hour massage appointment. You will also get an exercise booklet that is made especially for you. .

Check Out the Packages Available in the description below.

Stress Buster Package

Benefits Include:

  • Reduces Pain and Muscle Tension
  • Reduces Stress and Anxiety
  • Improves Sleep Quality
  • Improves Movement and Quality of Life
  • You can avail of Indian, Swedish or Deep Tissue Massage

Sport Specific Package

Benefits Include:

  • Reduce Risk of Injury and Reinjury
  • Improve Recovery Time
  • Improve Range of Movement
  • Improved Athletic Performance
  • Helps to Relieve Pain
  • Helps to keep Muscles Healthy
  • Helps Reduce Muscle Spasm

Cancer Care Package

Benefits Include:

  • Reduces Depression and Anxiety
  • Allows you to be you again
  • May Reduce Pain
  • May Improve Sleep Quality
  • May Reduce Side Effects of Treatment

Pregnancy Preparation Package

Benefits Include:

  • Reduces Pain, Tension and Swelling
  • Reduces Stress and Anxiety
  • Improves Sleep and Circulation
  • Helps to Prepare the Body for Childbirth

If you would like to hear more about our packages or if you have any queries, please call Lorraine on 087 2101 281

Well, Believe it or Not, The Best Type of Exercise is the one that you Enjoy Doing.

Now in an ideal world, you should do a healthy mix of strength and cardio exercises. The reason for this is strength work will help with strength throughout the lifetime and bone health. While cardio is good for toy heart and general health. Do what you enjoy of both and you are on to a winner.

Remember the WHO recommendations for exercise is to participate in 150 minutes of moderate exercise and 75 minutes of intense exercise

Examples of Strength Exercise

  • Weight Lifting
  • Pilates
  • Yoga
  • HIIT Exercise
  • Bodyweight Exercise

Examples of Cardio Exercise

  • Running
  • Cycling
  • Rowing
  • Swimming
  • HIIT Exercise
  • Boxing Exercise

If you would like to hear more about exercising or if you have any queries, please call Lorraine on 087 2101 281