The Female Athlete Triad Part 2: How to recognise, treat and prevent the triad

RECOGNIZING

The following are signs and symptoms of the triad:

Irregular or absent periods, difficulty getting pregnantStress fractures or injuries that occur as a result of over-use, such as shin splintsA preoccupation with weight or body size/shape that interferes with normal eating habitsNoticeable weight lossExcessive or compulsive exercise habitsDehydration and electrolyte imbalances which result in feeling more tired, anxious and irritable than usualDifficulty concentrating and reduced motivation to do the things you normally like to do

TREATING

A team of experts should be consulted so as to ensure that life-long problems can be prevented. In cases where periods become irregular or cease completely for a period of more than 3 months your GP ought to be contacted immediately. Additionally, a physiotherapist can tend to any running-related injuries and advise on appropriate alternatives to running, while a dietician can address the issue of weight and prescribe the number of calories that ought to be consumed in order to fuel the energy expended during exercise. Finally, a psychologist or counsellor may be required if there are concerns surrounding body image.

PREVENTING

Preventing the triad begins with having a healthy attitude towards food and exercise, and making sure that you are providing your body with appropriate nutrition to fuel your exercise.

Keep track of your periods from month to monthKnow generally how many calories you consume each day.  Apps like My Fitness Pal can be useful for thisEat every 3-4 hours. Three meals a day and at least 2 snacks are recommended, keeping in mind when is best and what foods are appropriate both for fuelling and recovering from exercise. Track how much you exercise in a day, taking note of the kind of activity being undertaken, as well as its duration and intensity. Apps like My Fitness Pal and calorie counter watches can be used to calculate the energy expended during exercise. 

1.  Arrive early so you can start warming up and get near the front of your wave.  This will allow you to achieve your rhythm sooner without having to weave through the crowd

2.  Make sure you keep yourself warm while you are waiting to start.  It would be worth bringing a bin bag or an old rain coat to keep you dry while you are waiting in case it rains

3.  Keep calm at the start and don't take off too quickly.  Wait until you have found your rhythm before you start increasing your pace

4.  Once you have crossed the finish line keep moving to allow the body to cool down.  There will be chartered physiotherapists offering massages and foam roller/stretching areas near the finish line which will aid in your recovery

5.  If your legs don't feel back to normal by Tuesday morning, you may need some help from us to get you back on the road again

6.  Have fun!!

What is it?

Running is a fantastic way to keep the mind and body healthy.  However, a proportion of adolescent and young female athletes may experience symptoms related to the female athlete triad - a condition that manifests as a combination of two or three of the following issues:

Disordered Eating

When an athlete does not eat enough food to fuel their running or avoids certain types of foods that are thought to be bad (eg foods containing fat) this can result in decreased performance.  Not only will the athlete tire and get sick more easily (as well as recover at a slower rate) – they might also experience more serious problems such as iron-deficiency anaemia, menstrual issues and stress fractures.

Irregular or Missed Periods

This can occur as a result of under-fuelling and over-training. In these circumstances, the body lacks the energy to maintain normal functions such as menstruation. In some cases, a girl’s first period may be delayed while others (even those who entered puberty with normal periods) can sometimes see them grow more infrequent over time or stop altogether due to excessive training and erratic eating habits. When this happens, the body produces less oestrogen which compromises the strength of the bones and can also make it difficult to become pregnant or maintain a healthy pregnancy and have children. 

Osteoporosis and stress fractures

Low oestrogen and poor nutrition (resulting in too little calcium and vitamin D) can lead to stress fractures and the early onset of osteoporosis (weak bones that break easily). Peak bone-building years occur between the onset of puberty and about 20 years of age - running is a great form of weight-bearing exercise to help girls build up their “bone bank” but this will only prove successful if they are getting adequate nutrition.

Common Myths associated with the Female Athlete Triad

Myth: It is ok not to menstruate 

R

Myth: Thinner is better for performance

Reality: Being underweight reduces muscle mass and prevents an athlete from achieving their optimum performance. A strong body is vital if targets are to be met.

Myth: Multiple stress fractures are typical when training

Reality:  This is an indication that the bones are unable to deal effectively with the exertion, perhaps as a result of a mismanaged diet and/or training load

I hope you enjoyed reading,

Lee.

Lyme disease is a bacterial infection transmitted by the bite of an infected tick.  It has a variety of symptoms, many of them flu-like (ranging from mild to severe), and is generally accompanied by a rash.

Ticks are tiny, spider-like creatures found in woodland, moorland and grassy areas. They feed on animals such as deer, making the likes of Dublin’s Phoenix Park a prime place to call home! 

Most cases of Lyme disease occur in the summer and autumn months, so now is the time to be vigilant.

The best protection against Lyme disease is to stick to the middle of paths and trails while running. It is also advisable to cover your arms and legs with a DEET-based insect repellent and remember to inspect skin and clothing for ticks after completing a run.  If you do find a tick, remove it as soon as you can.  To do this, grasp it as close to your skin as possible (with a tweezers if necessary) and remove it with a firm pull. 

If a rash or other symptoms develop see your GP for advice on treatment.  Lyme disease is usually treated with antibiotics that can be administered for up to 3 weeks.

For further info on Lyme Disease check out this from the HPSC.

Lee.

Running injuries arise for a variety of reasons and we can’t always prevent them. Certain injuries, however, can be avoided, particularly those that arise from the mismanagement of our training schedules.

In so far as possible, we should deflect sudden changes to our training programmes such as skipping runs when we are forced to stay late at work or cramming in extra runs to compensate for the previous week’s laxity.

There has been some great research into how much training a person should do to retain an optimum level of fitness and remain injury-free. The Runners’ World website features a useful Calculator that allows you to enter your mileage over the past 4 weeks and calculate whether you are doing too much (or even too little!).

In general, you should aim for a result whereby:

This week’s mileage ÷ the average weekly mileage of your past four weeks

= a ratio of less than 1.2

(and definitely less than 1.5, otherwise you significantly increase your risk of injury!).

If you can keep the weekly mileage in this ratio, you will drastically reduce your injury-risk, and if you can stay above 1.0 you stand to increase your training capacity.

Simple, right?

Well, the truth is that the science behind this calculation is slightly more complex. There are more factors than just distance; running while sick, tired, or hungry are all factors that affect our training just as much as our weekly mileage. So, if you want to be as accurate as the sports scientists, your ‘general health and wellness’ needs to be taken into account.

Rate your workout on a scale of 1-10 (1 = a really easy run with little effort required, and 10 = the hardest run you could do). Multiply this by how many minutes you ran.

Example:

This week you ran three times.

Run No. 1 came to 26 minutes at an effort level of 8/10.

Run No. 2 came to 35 minutes at an effort level of 3/10

Run No. 3 came to 91 minutes at an effort level of 5/10

This week’s effort:

(26mins x 8) + (35mins x 3) + (91mins x 5)

208 + 105 + 455

= a total of 768, your training load for the week

Keep track of these training load numbers and enter them into the calculator, always aiming for a ratio of under 1.2 (and definitely under 1.5).

Nothing makes us 100% bulletproof against injury but the risk of hurting oneself can be reduced considerably by keeping track of the mileage ratios and effort numbers discussed above.

Happy Running!

Garett

UNIVERSITY ENTRY REQUIREMENTS

University College Dublin (UCD)

BSc (Hons) Physiotherapy

CAO points range 2016: 550-615

Average intake: 56

Passes in six subjects including English, Irish, a third language, Mathematics, one laboratory science subject & one other recognised subject.

You must obtain a minimum of Grade H5 in two subjects and a minimum of Grade O6/H7 in the remaining four subjects.

1Graduate Entry: Applicants who will hold a level 8 honours degree in any discipline by June 2013 are welcome to apply for entry to Stage 1 (First Year) of the BSc Physiotherapy programme. Graduates with an Honours Bachelors degree in a Biomedical, Exercise or Health Science discipline may be considered for entry to Stage 2 (Second Year) of the BSc Physiotherapy programme if they can demonstrate equivalence with Stage 1 of the programme on the basis of UCD Policy on Recognition of Prior Learning.

Applicants will be ranked on the basis of:

Academic Ability (Honours Bachelor’s degree [NFQ Level 8] at the minimum level of 2.2). Transcript of degree and final award should be submitted;Science Subject (a minimum C3 grade in Leaving Certificate Higher level or equivalent);Motivation and Interest (a personal statement outlining their motivation to studying physiotherapy which conforms to the UCD personal statement template available on www.ucd.ie/myucd/mature).Applicants must indicate clearly that they wish to apply for the graduate entry pathway;References (three letters of recommendation: academic, work experience, and one other).Shortlisted applicants may be required to attend for interview. Please note that tuition fees will apply for this course.

Trinity College Dublin (TCD)

BSc (Hons) Physiotherapy

CAO points 2016: 535

Average intake: 40

General requirements: present six subjects, three of which must be at grade 5 or above on Higher Leaving Certificate papers or at least grade 5 in the University Matriculation examination

The six subjects above must include: a pass in English and a pass in mathematics (or foundation-level mathematics) and a pass in a language other than English, or a pass in Latin and a pass in a subject other than a language

Requirements for Physiotherapy: a mathematics requirement of grade 4 in the Ordinary or grade 6 on the Higher Leaving Certificate paper or grade B at GCSE level.

Two higher level grade 4s (Grade Cs at A level) from the following subjects: physics, chemistry, biology, physics/chemistry, mathematics, agricultural science. Physics/chemistry may not be presented with physics or chemistry. Agricultural science may not be presented with biology.

BSc Occupational Therapy

CAO points 2016: 520

Average intake: 40

General Requirements (see above) + Leaving Certificate H4 in one of: physics, chemistry, biology, physics/chemistry or agricultural science.

BSc Clinical Speech and Language Studies

CAO points 2016: 520

Average intake: 34

General Requirements (see above) + O6/H6 Mathematics. In addition: H4 in one of English, French, German, Irish, Italian, Russian or Spanish, H4 In one of mathematics, applied mathematics, physics, chemistry, biology, physics/chemistry or agricultural science.

Royal College of Surgeons (RSCI)

BSc Physiotherapy

CAO points 2016: 535

Average intake: 13

Candidates must present a minimum of 6 subjects [2 H5 and 4 x O6/H7] in the Irish Leaving Certificate to include a minimum of an O6/H7 in Irish, English, Mathematics, a laboratory science (Chemistry, Physics, Biology, Physics/Chemistry or Agricultural Science), a third language and one other recognised subject.

University of Limerick (UL)

BSc Physiotherapy

CAO Points 2016: 555

Average intake: 30 (+ 3 mature)

Applicants are required to hold at the time of enrolment the established Leaving Certificate (or an approved equivalent) with a minimum of six subjects which must include: Two H5 (Higher level) grades and Four O6 (Ordinary level) grades or four H7 (Higher Level) grades. Subjects must include Mathematics, Irish or another language, and English.

Note: Grade F6 in Foundation Mathematics also satisfies the minimum entry requirements. Foundation Maths is not reckonable for scoring purposes.

In addition applicants will be required to hold at least an Ordinary Level O3/Higher H7 in the Leaving Certificate in any one of: Physics, Chemistry, Physics with Chemistry, Biology, Agricultural Science.

NUI Galway

BSc Occupational Therapy

CAO points 2016: 520

Average intake: 25

Minimum Grade H5 in two subjects and passes in four other subjects at O6/H7 Level in the Leaving Certificate, including Irish, English, another language, Mathematics, a laboratory science subject (i.e. Chemistry, Physics, Biology, Physics with Chemistry (joint) or Agricultural Science), and any other subject recognised for entry purposes.

BSc Speech and Language Therapy

CAO Points 2016: 520

Average intake: 25

Minimum Grade H5 in two subjects and passes in four other subjects at O6/H7 Level in the Leaving Certificate, including Irish, English, another language, Mathematics, a laboratory science subject (i.e. Chemistry, Physics, Biology, Physics with Chemistry (joint) or Agricultural Science), and any other subject recognised for entry purposes.

University College Cork (UCC)

BSc Occupational Therapy

CAO Points 2016: 525

Average intake: 25 (+ 5 mature)

H5 in two subjects, and O6/H7 in four other subjects in the Leaving Certificate from Irish, English, another language, Mathematics, one Laboratory Science subject (i.e. Chemistry, Physics, Biology, Physics with Chemistry (joint) or Agricultural Science) and one other subject recognised for entry purposes.

Special Entry Requirement:  H4 in a Laboratory Science subject.  Students presenting with a 2016 (or previous) Leaving Certificate must present with a HC2 in a Laboratory Science subject.

BSc Speech and Language Therapy

CAO Points: 515

Average intake: 26

H5 in two subjects, and O6/H7 in four other subjects in the Leaving Certificate from Irish, English, another language, Mathematics, one Laboratory Science subject (i.e. Chemistry, Physics, Biology, Physics with Chemistry (joint) or Agricultural Science) and one other subject recognised for entry purposes. Special Entry Requirements: H4 in a Laboratory Science subject and a H4 in a language other than English.

Saturday 7th January 2017

11am

New to Pilates and wish to try it out?

Returning after a break and wish to brush up on your technique?

Join us for a 90 minute workshop with experienced Chartered Physiotherapist & Stott Pilates instructor Lorraine O’Reilly.

What to expect:

An explanation of how Pilates works – the science behind the Pilates approach to exercise.

Introduction to the 5 basic principles which are central to Pilates, with instructor demonstration as well as group participation.

Small class size (maximum participants is 8), allows for individual assessment and attention.

A 30 minute sample class at the end of the one hour intro, so you can experience what to expect in a beginners Pilates class – and feel a burn!

The cost of the 90 minute workshop is €30.

Bookings can be made by email: info@physiofusion.ie,

or by phone (01) 6077104.

Hi all,

We had another fun morning at our third Baby massage lesson with three Dads and four Moms joining our class this week.  It was bitterly cold outside so what better place to be than in the warm Physiofusion studio with cake and tea awaiting, and quality time with your baby, husband and wife.

The massage strokes for the legs, arms, tummy, chest, face and back have all been learned now and we have another week to go through the whole sequence again. It really is a special time of observation, touch and bonding that we share with our babies when we’re able to give them our undivided attention. By now both moms and dads have learned the strokes and can support each other in the coming months.

We also invited members from our previous course to join us for a free ‘top-up’ and revision session of the massage strokes – so plenty of support after the course if you feel you’ve got a bit rusty! How lovely for us to see the changes in the babies a few months down the line!

In our last session we also introduced you to Gentle Movements which are simple exercises you can do with your baby - adapted from fun and interactive yoga poses - to stretch their little legs and arms.

See you next week,

Audrey.

Hi all,

We spent an enjoyable morning in the Physiofusion studio last Saturday with our newest baby massage participants.  We welcomed 5 babies (aged between 3 weeks and 6 months), their mothers and two dads.

During the 90 minute class we talked a bit about the origin of baby massage and the benefits to parents and babies alike.  It was time away from our daily routine and a chance to interact with our own babies through touch, eye contact, hearing/speaking, crying, smiling, nursing and entertainment (parents singing!!) - all elements of bonding with your baby.

Each parent massaged their own baby and we started this week with the legs, tummy and chest.  All strokes are repeated in each class so there is no pressure to remember everything and a booklet and oil was provided.

After the babies got their massage, parents had tea/coffee, cake and a chance to chat.  We have a very international group of people (5 countries represented) and lots of friendly banter.  I look forward to hearing how well all the babies slept after their massages!!

See you next week,

Audrey.

Physiofusion are delighted to host a Fundraising Massage Day for the Children’s Medical & Research Foundation, Crumlin.

The event will take place in our physiotherapy clinic, 16 Warners Lane, off Dartmouth Road, on Sunday 13th November

We are very excited about the event, as it is our first time to organise a fundraising event for charity, and Crumlin Children’s Hospital is very close to our hearts this year in particular.

The work of the Medical and Research Foundation is of the highest value to the families of sick children in Ireland, and the efforts of their staff is phenomenal in helping these families each year.

All of our physiotherapists are volunteering their time and skills to provide expert massages on the day, and participants who sign up for the event will have a choice of enjoying a 30 minute neck/back/leg/shoulder massage from a Chartered Physiotherapist.

Booking details:

Step 1: Contact Marianne at reception to request and book your preferred time. Ph: (01) 6077104, or Email: info@physiofusion.ie

Step 2: Arrive on the day, check in with Marianne on reception, and enjoy a neck/back/leg/shoulder massage from one of our Chartered Physiotherapists.

Step 3: Donations are at your discretion on the day. There will be envelopes and a box provided for donations, which are most gratefully received.

Step 4: Skip home feeling good on the inside and out!

Thank you very much for your support!

Audrey, Lorraine, Garett, Jen, Lee & Marianne.

*For those who are unable to attend on the day, but who would like to make a donation, a collection bucket will be available at reception over the next fortnight and all donations will be very much appreciated. Thank you!

Garett brings the Spine-ercise concept to Dublin from his experience as a physiotherapist in Sydney. It is unique to Physiofusion in Dublin, and we are delighted to have a new and dynamic approach to back care which empowers the patient through a combination of education and exercise therapy.

The course is run over a four week period, with each class having a different focus in line with the client’s expanding knowledge of the biomechanics of the spine and the physiology of back function and dysfunction. The four key pillars are:

Introduction to the Spine – brief anatomy and biomechanicsThe role of investigations – interpreting X-ray and MRI reportsExercise therapy for core strength – the abdominals and spineExercise therapy for lengthening and release

Anatomy & Biomechanics

Most people, including those with back pain, have very little knowledge of how the spine functions. In order to understand what causes ‘dysfunction’, Garett will take the group through an introduction to the anatomy of the spine, and explain common causes and conditions which can lead to back pain.

Investigations: X-Rays and MRIs

Did you know that 80% of the population can show signs of ‘disc bulging’ on MRI but most of these will have no back pain?

So why do some people experience back pain from ‘bulging discs’ and others not?

MRIs are now common place in the diagnosis and management of back pain, and it can be distressing to hear that you have ‘degenerative change’, ‘bulging discs’ or ‘loss of disc height’ on your MRI report. This course will explain the role of MRIs in the management of back pain and help to allay fears which may have set in following an MRI of the neck or back.

Exercise

Physiotherapists are experts in movement and exercise prescription. Garett will lead the group through a series of core strengthening, and back and hip stretching exercises. The aim of these exercises is to re-educate normal movement and empower the participants to move with confidence.

Try Spine-ercise at Physiofusion – your back will thank you for it!

Advance booking is required.  The cost of the four week programme is €80.

For bookings please contact Marianne at (01)6077104, or email info@physiofusion.ie

Following the successful completion of yet another 4 week Baby Massage course here at Physiofusion, we are delighted to announce our taster class which will be taking place on August 4th between 11am and 12pm as part of our summer timetable 2016. This introductory class is an excellent way for you and your baby to experience and learn baby massage techniques and strokes in a relaxed and enjoyable environment, as well as a great opportunity to meet other parents. To book you place please get in touch via phone or email. 

Watch our Physiotherapist Audrey Redmond on TV3'S Ireland AM

http://www.tv3.ie/3player/show/809/108326/0/

4 Week Baby Massage Course, PhysioFusion, Ranelagh

Eureka are delighted to offer new parents this relaxed Saturday morning 4 week Baby Massage Course at Physiofusion, Warners Lane, Ranelagh.

This course runs from Saturday 4th June , 11.30-1pm until June 25th 2016.  There’s plenty of free parking adjacent to the clinic.

Baby Massage is delightful and will help you bond and massage your baby and offers physiological, psychological and emotional benefit

s to both baby and parents.

IAIM Certified

Aileen Convery,  a physio and mum of 4, is now offering baby massage classes to new parents and babies. She is joined in Ranelagh by fellow physio, mum of 2 and Physiofusion studio owner, Audrey Redmond.  Combined Aileen and Audrey can lead your class with wisdom drawn from both northern and southern hemispheres and more years of experience than we care to mention!  There will be a fun learning atmosphere at class and plenty of repetition to get the hang of things.

Both fathers and mothers are welcome to join this Saturday morning class in Ranelagh.

This is a baby-led class so sleeping, giggling, crying, eating or whatever your baby needs to do, will be worked around.  We take the opportunity to discuss a little of the theory behind baby massage, and also Topic of the Day which can be anything from Baptism Cakes to baby development stages, teething, sleeping or indeed, first night out!  Class always ends with a cup of something nice and occasionally healthy, but often not, cakes!

Infant Massage is an ancient and wonderful art. This course will teach you to massage and connect with your baby on a deep level through the sense of touch.

Cost of Classes

€100 – four weeks, 1-1½ hours each class. Register online here and pay cash/ card at the venue.

Up to €100 can be reimbursed through your health insurance company!  It is important to check with your own health insurer on their terms and conditions that may apply.

Cost Includes:

Bottle of Natural cold-pressed Olive OilLaminated Booklet of massage strokesBooks on loan if requestedInformation on local groups and servicesRefreshments!

Baby Massage classes will also be available in Clonskeagh and Carpenterstown so check out the calendar and book today. We look forward to seeing you soon!

Move it to lose it....

Chartered Physiotherapist Audrey Redmond will bust some exercise myths at the workshop and talk you through her exercise do's and dont's.  She will also show you simple exercise routines you can do at home to help change your shape for good, whether you are a regular exerciser or are new to exercise.

Nutrition section ....

This nutrition section will include:

- sugar and it's role in weight gain and health

- healthy and unhealthy fats

- healthier food swaps and storecupboard essentials

- how to read food labels

- healthy portion size

- meal planning

- your food diary and how it can help

- overcoming barriers to change

- mindful eating

The day will include a full review of your measurements including weight, body fat %, metabolic age, hydration levels, waist:hip ratio.

Places limited, based on a first come, first served basis so get in touch to book your space now!

We are hosting an Osteoporosis Workshop which will focus on how to prevent and treat osteoporosis with nutrition & exercise. This will be on Saturday 9th April from 10.30am - 5.30pm.

Course Overview

In this conprehensive one day workshop, you will learn how to prevent and treat osteoporosis with information about nutrition and practical exercise demonstrations.

Heather Leeson, Glenville Nutrition's senior nutritionist will be sharing her tips on prevention and treatment including:

An explanation of osteoporosis - a symptomless, silent problemHow to test for osteoporosis including bone turnoverThe pros and cons of conventional drug treatmentsHow to eat for healthy bones and what to avoidNutritional tests that are important for bone healthWhat food supplements to take and how to know which ones are a waste of money

Audrey Redmond, head physiotherapist at Physiofusion will be demonstrating how exercise can help treat and prevent osteoporosis. Her combined theory and practical sessions will include:

Exercise for strong bones - the do's and dont'sPrinciples of an osteoporosis exercise plan - what to includePostural advice and everday activities - what is correct and safePreventing falls - the roll balance and agility play to reduce the riskCore strengthening and eight bearing exercise to protect your spine

The cost of this workshop is €120 per participant (lunch not provided) and booking is essential.

Run by our course instructor Alice who is a registered Occupational First Aid Instructor and who has extensive experience in the fields of Medicine (a registered General Nurse, Midwife, Intensive Care Nurse and Nurse Instructor), the basis of the evening is to teach parents how to respond confidently in case of an accident or emergency; and how best to avoid accident and emergency admissions.  The cost of the evening is €40 per participant or €70 per couple.

Course Overview

•       Introduction to Parenting First Aid

•       Conscious & Unconscious Casualty

•       Recovery Position & Airway Management

•       CPR – Infant, Child & Adult

•       Choking, Heimlich Manoeuvre & Drowning

•       Head Injury & Meningitis

•       Poisoning, Fits, Seizures & Temperature Management

•       Allergies & Asthma & Croup

•       Burns & Scalds

•       Eye Injuries

•      Wounds, Cuts, Fractures, Sprains & Strains

Your calf muscles are made up of your gastrocnemius and soleus muscles that attach to your heel through your Achilles tendon.  There are a number of ways to stretch these muscles so try each of the following and choose the one you find most effective. It can be good to vary which stretch you do on different days too.

When stretching muscles, you should feel a comfortable stretch that should not be painful.  Ease into them gently and you should find that the muscle allows you to stretch further as you continue stretching it.  You should NOT feel a tearing sensation, pins and needles or numbness.

1) Wall stretch

Stand facing a wall, with one foot infront of the other. Keep both feet pointing towards the wall and the heel of your back foot should remain fixed on the ground. 

Lean in towards the wall,  keeping the back knee straight, until you can feel a stretch in your gastrocnemius muscle. Hold the stretch for 30 seconds and repeat this 3 times. This is shown in Image (a) below. 

Bend the back knee to stretch your soleus (b).  Hold the stretch for 30 seconds and repeat this 3 times.

    (a)                                        (b)

2) Step Stretch

Lower your heel down off a step keeping the knee straight to stretch gastrocnemius (a) and bend the knee to stretch soleus (b).  Hold the stretch 30 seconds and repeat this 3 times.  If your ankle is very stiff you may feel this at the front of the ankle.  If this is the case the wall stretch may be more appropriate for you.

(a)                                     (b)

3) 4 point stretch

This works best for gastrocnemius.  On hands and feet with the back straight.  Keep one leg bent and the other straight as you ease your heel down towards the ground.  Shift your weight slightly over to the straight leg and hold 30 seconds and repeat 3 times. 

4) Towel stretch

This works best for gastrocnemius.  Wrap a towel around the ball of your foot and pull the ends of the towel towards you until you feel a stretch in the calf.  Hold for 30 seconds and repeat 3 times. 

5) Another wall stretch!  

Standing at the wall, put the toes of one foot on the wall keeping your heel on the floor, and try to bring your knee towards the wall, until you feel the stretch in your calf muscles (and not the front of the ankle).  Hold the stretch for 30 seconds and repeat 3 times. 

*It is advisable to seek advice from your physiotherapist before starting a calf stretching programme for an appropriate assessment and diagnosis.

If you would like some personal advice on any aspect of leg, calf or running problems, you can make an appointment to see Lee at the clinic by calling (01) 6077104, or by email info@physiofusion.ie.

 Back pain symptoms can range from a persistent niggle to an acutely disabling pain which can necessitate bed rest and/or time off work.  It is very reassuring to be in experienced hands when you seek treatment for back pain and at Physiofusion we offer a variety of treatment approaches to help relieve your back pain depending on each individual’s needs. We also take time to educate our patients on how to manage their symptoms. If you’re suffering from back pain at the moment, here’s some simple tips to manage your aches and pains:

1. Improve Your Posture

Correcting your posture is a simple way to help treat and prevent back pain. Sitting is usually the most aggravating activity for people with low back pain but standing can also be a problem for many, particularly if the source is a facet joint. If you have questions about choosing an appropriate chair support for your office chair or car seat, our physiotherapists can offer you advice based on your individual posture and seating requirements

2. Gentle Exercise

Long periods of rest or inactivity can often make back pain worse. Take regular breaks if you are sitting for extended periods, go for frequent short walks or sign up to an appropriate exercise class for your condition. We run specialised pilates classes specifically for people suffering back pain in order to improve their core and flexibility which helps to alleviate symptoms  – click here to find out more information on how these classes can help.

3. Get A Good Nights Sleep

Improving your sleeping positions can also make a big difference to the condition of your back. If you like to sleep on your side, try placing a pillow between your knees which will help to maintain good spinal alignment throughout the night. This is particularly beneficial for women due to the width of the female pelvis.  If you prefer to sleep on your back, the pillow should be placed under your knees which will facilitate good alignment of your lower back and hopefully allow you a comfortable night's sleep'.

4.  Hot or Cold?

For many injuries and conditions, physiotherapists and doctors give specific advice on whether to apply heat or cold packs to the painful area. Luckily, for most back and spinal conditions, we have the option to use either! Cold packs will reduce inflammation and ease muscle spasm, and heat can also relax tense muscles and increase blood flow to an area for healing. In most cases, our advice is to follow your natural inclination- unless otherwise advised by your physio or doctor.

5. Lose the fear!

Fear of moving your back following an episode of back pain (because of the belief that your back 'might go') is largely unjustified as a health belief. Avoidance of particular movements is often unhelpful and leads to compensatory movements and long term changes in how the brain plans for the spine to move. Your physiotherapist can help to show you 'how' to move, and thus restore your confidence in remaining active and fit.

If you are experiencing back pain and would like to schedule an appointment please email info@physiofusion.ie. Our experienced Chartered Physiotherapists will design a tailor made programme to help you manage your symptoms and relieve your back pain. 

Foam rolling has taken the fitness world by storm over the past couple of years but there are still people who are confused about what it is and how it helps. So today we’re going to explain just how foam rolling can help you.

What Is Foam Rolling?

Foam rollers are cylindrical shapes of ‘foam’ which were invented to help people perform self myofascial release. In other words, it’s a form of manual therapy used to treat tight, stiff muscles and fascia which you can do at home.

How Does It Help?

Foam rolling can be use as a form of self massage.  The pressure exerted on the fascia and muscles during rolling can increase blood flow, break up fibrous adhesions and improve the mobility of the tissue.

How To Use It?

Put the foam roller on the floor and put your body weight on it through the muscles that you want to release. Always stay on the soft tissue – don’t roll on any bony structures or joints. Begin gently and gradually increase the pressure as you go.

When should I foam roll?

It is best done before stretching and/or after exercising to release tension in the muscles.

Should it be sore?

When you first start foam rolling it can feel quite tender or uncomfortable and some areas of the body are certainly more sensitive than others. However it shouldn’t be so painful that you can’t bare it. We would suggest that as long as you have had some instruction on how to foam roll correctly, it is okay to go through some discomfort while you foam roll as long as it doesn’t exceed your tolerance levels.

3 Ways To Use Your Foam Roller

To get you started, here's 3 simple ways to use your foam roller.

Calves

Sit on the mat with your calf resting on the foam roller.

Gently lift your hips from the mat using your hands as support.

Roll forwards and backwards on the foam roller until you feel the pressure through your calf muscles.

Vary the angle of your ankle joint by flexing your foot up towards you or by rotating the foot outwards and inwards to hit all areas of your calf.  Repeat to other leg.

Hamstrings

Sit on the ground with the foam roller just above your knee.

Leave the opposite foot on the ground and raise your hips off the floor using your hands as support.

Pushing through the foot on the ground, roll forwards and backwards over the foam roller.

Keep your heel on the ground to allow your hamstring to remain soft during the movement. Repeat to other leg.

IT Band

Lie on your side with the foam roller placed underneath the thigh.

Raise your foot off the ground using your arm as support.

Thrust through the opposite foot to move your body weight up and down over the foam roller.

Roll over the muscles between your hip and knee.

Keep your core engaged and tummy muscles pulled in to support your lower back.

To vary this exercise, rotate your raised foot to look either to the ceiling or to the floor to cover all aspects of the ITB.  Repeat to other leg.

It is always recommended to consult with your physiotherapists for approval/advise before starting any self-myofascial release. If you would like to make an appointment here at Physiofusion please contact us here.

We are delighted to be hosting the Patellofemoral Pain Uncovered 1 day course by Claire Robertson here at Physiofusion next month! 

Date: Saturday 18 April 2015

Time: Registration 8.30am for 9.00am start. 4.30pm finish

Location: Physiofusion, 16 Warners Lane, off Dartmouth Road, Dublin 6

Tutor: Ms Claire Robertson MSc PGCE MCSP

This course aims to directly impact on the clinician's ability to assess and treat patients with patellofemoral pain syndrome, (PFPS). The course is a mixture of theory, demonstrations and practical sessions, totally underpinned by evidence. There is a strong emphasis on clinical reasoning throughout.

Claire Robertson is a consultant physiotherapist in patellofemoral pain, at Wimbledon Clinics. She is actively involved in patellofemoral research, having published in many journals, including the American journal of Sports Medicine. She is currently writing up a number of papers following extensive research on the vmo, and she is also currently researching patellofemoral crepitus. Claire's niche clinical practice and research activity places her perfectly to deliver this course.

Learning Outcomes

By the end of the day the therapist should be able to:

Describe the aetiology of PFPS.Explain the relevance of their subjective examination and how this drives their physical examination.Expertly surface mark anatomy relating to the PFJ.Reason through their observation findings, and their meaning.Underpin their gluteal examination with anatomy and biomechanics, and prescribe accurate, effective gluteal exercises.Explain the relevance of muscle length and describe useful, appropriate stretches.Discuss controversies around the VMO and describe when VMO work is indicated, and how this can be done.Be aware of indications for taping, and how this can be performed.Assess the biomechanics of the foot and identify when an orthotic may be useful.

Additonal Information

Preparation: None required.Audience: Anyone assessing and treating PFPS.No of places: 13Cost: £145Lunch: not includedFull payment must be made to secure your place on the course

We are very proud and excited to be featured over on eumom.ie today. Eumom is Ireland's largest online parenting community which provides expert advice for mums. 

Lorraine has taken to their blog today to share her top 5 Pilates Tips for Caesarian Section Recovery, as well as providing an article about our Caesarian Section specific Pilates classes. 

Here at Physiofusion we offer a range of support services for expectant mothers to help optimise good health and wellbeing during the pregnancy and postpartum periods.  If you haven't already seen our Mother & Baby Services that we provide, you can find full information by clicking here.

If you have any questions, please feel free to email info@physiofusion and we would be happy to assist you.  And don't forget to check out the links above to Lorraine's articles on eumom.ie! 

By Samantha O'Flanagan

We know it isn't easy to find time for exercises when you have just had a baby- so here are some pilates based exercises which are perfect for a new mum's busy schedule....

1. Nappy time is the perfect time!

When changing your baby at the changing table, think about gently drawing your lower tummy muscles in towards your spine- as if lifting your bladder away from the front of your trousers. It should be a 25-30% contraction only. Hold this for 10 seconds at a time, breathing normally until your baby is changed and ready to go. Top Tip:  it's an even better challenge to sing to your baby while keeping the muscle engaged! 

2. Feeding time can be toning time!

If you are breastfeeding your baby, you could try feeding your little one while lying on your side. This leaves your top leg free for side leg lifts- either the clam (ankles together and raise just the knee of your top leg working your gluteals), or by keeping the top leg straight and lifting the whole leg up and down 10 times. Top Tip: You could even add an ankle weight for an extra workout challenge!

3. Pelvic Floor Squeezes

When feeding your baby, use this time to get some exercises done! The same pelvic floor exercises that you practiced when pregnant are also suitable after the baby had arrived*. Do 10 reps of the fast squeezes with release, and 10 reps of the slow squeezes holding each one for 10 seconds.

4. Grow with your baby!

When cuddling your baby in standing, imagine that the top of your head is just an inch from the ceiling, and try to grow an inch taller through your neck to try as if you are trying to touch it. Draw your shoulder blades towards your bra clasp as you do this. You have just engaged some of your most important postural muscles! Well done! Hold for up to 30 seconds, and repeat several times during the day. Top Tip: There should be very little weight through your toes in standing- draw your pelvic back until your toes are free enough to wiggle.

5. Time to tone up!

Holding your baby infront of you with both arms, stand with your feet at hip distance apart. Lower your bottom as if you are trying to sit on a chair that is a little too far behind you, and hey presto you are now in a squat position! Tense your 'gluteal' muscles at the back of your hips to help you to stand up again. Top Tip: Add a pelvic floor contraction for even more benefits. Repeat 10 repetitions after every nappy change!

At Physiofusion we teach pregnancy, postnatal and C-Section Pilates in group classes as well as individual session. All of our Chartered Physiotherapists are highly experienced, and class numbers are small for individual attention. All mats & equipment is provided.

Babies are most welcome at our postnatal & C-Section classes and we have rooms available for feeding your baby before/during or after the class.

*If you have specific concerns about a pelvic floor problem following delivery, please speak to us or seek advice from any Chartered Physiotherapist.

For further information, or to see our class timetable,visit here.

By Lorraine O'Reilly

At Physiofusion, we offer a wide range of classes to suits all levels of ability, and we strive to provide the best classes possible. Our pilates classes are taught by our Chartered Physiotherapists who have extensive experience in teaching pilates which complements their formal certification.

Why choose a Physio-led Pilates class?

By attending a pilates class with a physiotherapist, you can be assured that the exercises will be performed safely and effectively, and that they will be adapted and targeted to your rehab or training goals.

Through the use of our knowledge and expertise in human anatomy and biomechanics, along with our vast experience in the treatment and rehabilitation of neck and back pain, we ensure that you will gain maximum benefit from your exercise class.

Our experience with injury management enables us to adapt the exercises according to any aches, pains or injuries you may be carrying. Each pilates exercise can be modified according to the ability of the individual, so that your workout is designed to be challenging and stimulating, in the safe environment of a physiotherapist's supervision.

Precision is important in pilates and small corrections are often required to ensure you are using the correct muscles. We keep our numbers small so that we can offer hands-on correction and individual attention to all participants.

This means that our classes can be enjoyed by almost everyone, and are suitable for those with postural, spinal or musculoskeletal conditions. We also offer specialised pregnancy and postnatal classes- for further information on these, follow this link .

So whether you have a particular rehabilitation goal for an injury that you would like to address, or you would like to do pilates for general fitness, you can be assured you are in the best hands with our instructors.

Follow this linkto view our current timetable and please contact us if you have any questions regarding our pilates classes.

Most people think that urine leakage (or incontinence) is inevitable after pregnancy, childbirth, with aging and going through menopause.  Although these events can play a role in the weakening of your pelvic floor muscles (which can be the cause of leaking)  other factors can also play a role, for example obesity, chronic back pain, frequent straining with constipation or regular, forceful coughing.

Leaking urine becomes a bigger concern when it happens while exercising and can be both off putting and embarrassing.  It's a lot more common than people realise so we've put few tips to help control leaks when you exercise.

1. Visit the ladies room before your exercise

This may seem like common sense but will make a big difference in controlling the leaking.  Double voiding can be effective (emptying the bladder, standing up and then sitting down and emptying it again).

2. Avoid caffeinated drinks

The caffeine in coffee, tea and juice acts as a diuretic which leads to leaks. It is important to stay hydrated when exercising but water is best.

3. Pick the right exercise – go low impact for a while

High-impact exercise puts pressure on your pelvic floor muscles and can increase leakage. If you want to strengthen your pelvic floor to relieve symptoms, replace jogging and aerobics classes with more gentle exercises such as walking, pilates and yoga until you’ve regained some pelvic floor muscle control

4. Avoid lifting heavy items for example heavy weights in the gym

Lifting puts strain on your pelvic floor muscles so avoid it where possible. When you do need to lift a weight (like a child or gym equipment), tighten your pelvic floor muscles before and during the lift (ask your physio for more information).

5. Exercise Your Pelvic Floor

Daily pelvic floor and core exercises make a huge difference but it is important to do them properly.  At Physiofusion we run a specialised pelvic floor muscle workshop where you can learn the correct exercises to do and how to incorporate them into your daily routine.  These workshops are taught by a Chartered Womens Health Physiotherapist who is a specialist in this field.  Our next workshop is on Saturday 7th March. To find out more about our Pelvic Floor Muscle Workshop please click here.

If you have any questions or queries regarding your pelvic floor health, please feel free to email info@physiofusion.ie or call (01) 607 7104. One of our Chartered Physiotherapists will be happy to have a chat with you regarding any questions you have.

By Audrey Redmond

This is the time of year when many people decide to take up running as part of their New Years Resolutions. Running is a fantastic exercise and we want to ensure you are keeping yourself injury-free. So here’s our top running tips for beginners:

1. Warm Up & Cool Down

It’s important to ensure you are warming up/cooling down before any exercise and running is no different. Before your run you should do plenty of dynamic stretches to loosen up and warm up your joints. Dynamic stretches are designed to take a joint or a muscle through a challenging and repetitive motion, moving a body part further with each repetition, which is ideal before a run to prepare your body for movement.

After your run, finish with static stretches (e.g. calf stretches, hamstring stretches amongst others) to prevent tightness setting in. Static stretches are designed to hold a position for a joint or a muscle that is minimally challenging. The focus is on relaxing the body part being stretched and letting it go further on its own. (Keep an eye out on our blog for a full post coming up on Dynamic v Static Stretching!)

2. Start Slowly

In order to reduce the risk of injury you need to start slow and build yourself up. Your body needs time to adapt to the new activity. Don’t run more than 3 times a week and to begin with you shouldn’t be running 2 days in a row in order to allow your body time to recover. Check out Apps like ‘Couch to 5K’ for great programmes on building slowly and steadily to a decent pace and distance.

3. Aches are Good, Pain is Bad

When you start a new form of exercise, you will often get an achy feeling in your muscles. You will typically feel when getting in and out of chairs and going up and down stairs for example. While achy muscles are a good sign that you’ve worked out, pain is a sign that something is wrong. Often it can be something simple which causes an injury (e.g. wrong footwear, weak core, tight muscles), however if left you risk developing into a more serious injury. If you feel any pain, our physiotherapists can help diagnose the problem and get you on track to fix it.

4. Cross Train

A good way to prevent injury from running is to take up an exercise such as yoga, pilates or swimming alongside it. This should be done in between running days as part of an active recovery. It will help to strengthen your muscles, improve breathing, increase flexibility and reduce the achy feeling in your muscles after you’ve run. Check out here for our pilates class timetable.

We hope these simple tips help you to remain injury-free. If you have any queries or need to make an appointment to see one of our Chartered Physiotherapists please email info@physiofusion.ie. 

By Lee Chambers

It’s official, the cold weather has taken hold of Ireland! Cold weather can be discouraging for many people but don’t let the weather interfere with your exercise routine. Here is our cold weather checklist:

It is important to note that if you have any pre-existing medical conditions you should consult your doctor before you exercise in the cold weather. Also, be sure to let someone know your exercise route and your expected return time.

So get up, get outside and get going! If the weather has put you off going out, don’t let that deter you, take your workout indoors or join an exercise class. 

By Jennifer Nelson

Attending a postnatal pilates class can be a fun, social and motivating way of starting exercise after giving birth. Physiofusion offers Pilates classes for new mums who are looking to increase core strength & stability and improve body shape, posture & muscle tone.  Run by one of our Chartered Physiotherapists, you can be assured that all exercises are safe and appropriate for your stage of postnatal recovery.

This course aims to help new mums reconnect with their core muscles and pelvic floor post-pregnancy as well as improve their general health and fitness levels. These classes are suitable for everyone whether you have had a vaginal or cesarean delivery*.  Our classes are kept to a maximum of 6 mothers so that we can offer individual attention and hands-on correction to all participants. 

Your new arrival is welcome to join during class. While you exercise, your baby can lie by your side or sit in a car seat/pram. Should you need to change or feed your baby we can provide a space in one of our private rooms to do so. It is a very relaxed atmosphere so please don't be worried if your baby is a little out of sorts during class. It's also a great opportunity to share ideas and get tips from fellow mothers.

*Before starting Postnatal Pilates here at Physiofusion you must wait six weeks after a natural birth and twelve weeks following a cesarean providing you have the all-clear by your doctor. If you feel you have had a complicated recovery or delivery, we can offer a one-to-one assessment prior to you joining a class. Fee as per regular physio session.

Next start date: Thursday 22nd Jan 2015

Class time: 11.00am-12.00pm

Location: Physiofusion, 16 Warners Lane, Ranelagh, Dublin 6

Duration: 5 weeks

Cost: €100

Spaces available: 1

To book: email info@physiofusion.ie and (01) 6077104

By Samantha O'Flanagan

Did you make any New Years Resolutions for 2015? According to recent studies, 38% of people don’t bother as they are cynical about the ability to stick to them. And rightly so it seems, seeing as only around 46% of people who make them manage to keep them going until July.

But with health-related resolutions being amongst the most popular made, here at Physiofusion we believe it’s better to make them and try, than to not bother at all. So here are our top 3 tips to help you stay on track and keep the resolutions you make:

1. Set Realistic Goals

Give yourself a goal that is achievable each month. Make it realistic allowing yourself the opportunity to succeed over a shorter period of time. Success will spur you on and motivate you to achieve a new goal the following month. Unrealistic targets will leave you feeling disappointed and disheartened early on in the New Year.

2. Get A Fitness Buddy

Find someone who has similar goals as you and partner up. Whether it’s going for a run together, spotting for one another in the gym or joining an exercise class.  Having a like minded buddy will keep the fun and motivation going and help on the “off” days when you’re not keen to go.

3. Treat Yourself

Achieving your targets is something to take pride in and celebrate. Choose a reward for yourself (whether that be indulging in your favourite dinner or treating yourself to a massage) and at the end of the month if you have accomplished what you set out to do, enjoy your treat! Most of all, if it’s a health or fitness related resolution you’ve made, remember why you’ve set out to achieve it. It’s to make a healthier you so keep that in mind before you throw in the towel!

If you have any questions on any exercise related injuries, please feel free to book in with one of our Chartered Physiotherapists by email info@physiofusion.ie.

By Samantha O'Flanagan

December has gone by in a flash and we are now approaching Christmas time! We would like to take this opportunity to wish all our clients a very merry christmas and a happy & healthy 2015!

Although we are opening over the Christmas period, our hours are slightly changed for the next two weeks so please see below for our appointment times. 

Monday 22nd Dec       9am-8pm

Tuesday 23rd Dec       9am-8pm

Wednesday 24th Dec  CLOSED

Thursday 25th Dec      CLOSED

Friday 26th Dec            CLOSED

Monday 29th Dec        9am-3pm

Tuesday 30th Dec       9am-3pm

Wednesday 31st Dec  CLOSED

Thursday 1st Jan          CLOSED

Friday 2nd Jan              9am-3pm

If there is no-one in the clinic to answer your call, please leave a message on the answer machine or email info@physiofusion.ie and someone will get back to you as soon as possible.

The time is flying in and November is upon us already! October was a very busy month in Physiofusion so we thought we’d give a little update as to what’s been happening here with us.

Welcome Edel!

First up, we would like to officially welcome Edel Fanning to our team of Physiotherapists. Edel joined us a few weeks ago and has quickly settled into her full-time role here. Edel is a highly experienced Clinical Specialist Physiotherapist and although she enjoys treating all areas of musculoskeletal physiotherapy, she has a specialist interest in the shoulder and elbow.  To read more of Edel’s profile, please take a look at our “Meet Our Staff” page.

Studio Renovations

You may have noticed that we have had some maintenance carried out in our Pilates studio this month and we’re delighted to have had new insulation installed to make the room even more comfortable for our pilates participants during Winter. We appreciate your understanding on any disruption this may have caused.

Pilates

We have just started our final Pilates term of 2014. Our current six week course will take us up to the Christmas break. It has been fantastic to see how popular our Pilates classes have been this year and we hope that this will continue next year.

Osteoporosis Workshop

We are delighted to announce that we're running an Osteoporosis Exercise & Nutrition Workshop scheduled for the 15th November. We have teamed up with Heather Leeson from Positive Nutrition who will be able to answer all your nutrition questions. Audrey will be running a practical and theory session on how to introduce safe exercise if you have Osteoporosis. This will be a full day workshop at a cost of €70 – full details can be found here.

As always we have appointments available Monday – Thursday 8am-8pm, and Friday 8am-5pm. We strive to ensure we can accommodate everyone at a time that suits best. Please feel free to contact us to arrange an appointment.

Samantha

Hello & welcome to our new website!

Samantha has been working hard behind the scenes for the past couple of months to design a new website for Physiofusion - a reflection of the professional yet friendly atmosphere that we guarantee in our clinic.

We wanted to provide our clients with a cleaner, fresher site which is easier to navigate and full of more content and information.

We hope you like the new look and can find the information you are looking for easily. As with all new changes, I'm sure there will be a few technical issues that may need ironed out here and there so we appreciate your patience while we get up and running at full speed!

So for now why not grab a coffee and have a look around! If you have any questions or can't find what you're looking for, please don't hesitate to contact us at info@physiofusion.ie.

Samantha