Category Archives: Therapies

A list of the therapies offered by Milltown Physiotherapy clinic

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World Continence Week and Overactive Bladder (OAB)

One in three women experience urinary leakage.

Just under 60% of women who never had a baby have had some sort of pelvic floor symptoms – this may be bladder or bowel control, pelvic organ prolapse or sexual pain.

15% of Irish people experience overactive bladder (OAB) symptoms.

Half of Irish people don’t understand OAB.

90% avoid visiting their doctor for help when the condition first occurs.

Irish research shows that 22% of Irish people claim they would either do nothing or are unsure of what to do if they experience OAB symptoms – and almost 1 in 3 report embarrassment as the key barrier to seeking help for OAB.

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To mark World Continence Week 2016 Irish experts shared tips on improving bladder control encouraging the public to take action and improve their bladder control.

Specialist Chartered Physiotherapist In Womens’s Health & Continence Maeve Whelan went to Jumpzone and with a group talked about the pros and cons of pelvic floor exercising on a trampoline!

 

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Trampolining is not for the feint hearted! The problem is that those who have real problems wouldn’t dare. The majority of women would think that they could n’t get up on a trampoline for even a minute, let alone stay there long enough to strenghten the pelvic floor.

 

WHAT HAPPENS WHEN IT GOES WRONG?

Every time you land on the trampoline, your pelvic floor has to contract to keep everything in place. Yes – if you have problems with bladder leakage, it might increase your symptoms. . The bounce generates a lot of intra-abdominal pressure, and if your muscles are too weak – you’ll leak.

 

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Think of a ship in dry dock: the organs (bladder, uterus and bowel) keep going down and the support (the muscles or in this analogy the water) is not there to counteract that force. The neck of the bladder opens.

 

However – you are up there with the highly trained:

  • 80% of elite trampolinists have pelvic floor leakage
  • 28% of all athletes have pelvic floor leakage

 

WHAT DO I DO ?

Learn how to do a  CORRECT PELVIC FLOOR CONTRACTION:

  • Squeeze engaging from the back as well and up to the front across the vagina and towards bladder
  • Lift up and in as if trying to stop passing wind and stop passing urine
  • Don’t lift your chest & don’t squeeze buttocks
  • Start by holding for 5 and drop completely
  • Then progress to hold for longer and introduce breathing at the same time
  • Do 10 reps x 3 times per day
  • Do some in lying some in sitting and some in standing

 

Engage your core muscles

 

  • Zip up lower tummy as if away from knicker elastic or tummy button to spine
  • DON’T brace the tummy – that means you shouldn’t feel a popping out of the muscles under the ribs
  • DON’T lift your chest
  • Engage the pelvic floor muscles
  • Practice with the pelvic floor 10 reps x 3 times per day

 

Posture

 

  • Lift the chest – make sure you are not rounded at the middle back
  • Use the buttocks to stand– don’t sag down at the pelvis
  • Don’t brace the upper tummy

 

HOLD while bouncing – Some gentle rebounding – your feet don’t even have to leave the surface at first and build up impact all the time working on contracting the pelvic floor at impact.

 

Be careful – don’t over brace the core or the pelvic floor – you might leak more.

 

BUT Conscious, active “zipping” of the core is only required when you are increasing your activity levels – bouncing, lifting, running, pushing, bending, weight training etc.

 

DON’T FALL IN TO THE TRAP

 

  • Oh well I have had a baby – that’s the way it is now
  • I thought it was the menopause – it’s the hormones
  • Oh well I am too old – its too late for me

70-80% of women will do well with bladder retraining and pelvic floor exercises – have a look at http://www.oab.ie .

 

FINALLY – TRY EVB SPORT SHORTS FOR EXTRA SUPPORT http://evbsport.com  !

 

 

 

Sleep

What is the best sleeping position for pain relief?

 

We all know the importance of getting a good nights sleep. Evidence has shown that having our sleep interrupted, even when not in pain, can make people more sensitive to pain (Smith et al 2007).

 

We often get asked here in Milltown Physiotherapy what is the best sleeping position for my neck, shoulder, lower back or hip pain. Well the Cleveland Clinic have come up with a nice handy graphic that helps illustrate the best and worst sleeping positions for your pain.

Click here for full graphic

 

References:

Smith MT, Edwards RR, McCann UD, Haythornthwaite JA. The effects of sleep deprivation on pain inhibition and spontaneous pain in women. Sleep. 2007;30(4):494–505. PubMed #17520794.

 

 

 

 

Exercising as you age – reduce falls risk and improve independence!

Muscle maintain

A great picture showing the difference between someone who exercises regularly and a sedentary person.

Research has shown that by staying active and exercising as you get older you can maintain muscle mass.

As you age, exercise helps protects your bones, joints and muscles. It also reduces risk of falling, increases independence. Studies have also found it can boost memory and help prevent dementia.

If you are unsure as to how you can begin an exercise program, there are a lot of gyms that provide pay as you go service that can advise you.

Also if you are a bit older and feeling apprehensive about exercise. Older In Ireland is a good organisation that helps people become more active.

http://olderinireland.ie/

As ever if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine

 

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What happened to O’Connell’s hamstring?

A great win last weekend by Ireland over France with plenty of bodies on the line. It was very sad to see Paul O’Connell’s injury.

The hamstring avulsion (tearing of the tendon from the bone) he likely suffered will keep him out of action for up to 6 months. With Paul having signed with Toulon for 2 seasons, and the French Top 14 season finishes in May, it is looking likely that he will be targeting next season for his return to action.

This is a great piece by chartered physiotherapist Michelle Biggins that illustrates the severity of his injury.

O’Connell’s injury

 

 

 

Great Dublin Bike Ride – reducing risk of cycling injury

The Great Dublin Bike Ride takes place on September 13th and caters for all abilities from the novice to the elite.

With under 4 weeks to go and in the midst of training some niggles and injuries can crop up. A simple tip is to have a look at your bike, and make sure it is set up correctly.

This great video by Global Cycling Network explains how you can make a small changes that can have a great effect on reducing injury risk.

For example, if the saddle is too high it can put excess strain on your knees. If the saddle is too low, your lower back or calf will bear the brunt of this pressure.

As always if you are worrying about an injury get it checked out. Call us for an appointment on 01-2960603.

 

 

Location location location

 

Our Practice Associate and chartered physiotherapist Mary McGuinness talks us through metatarsalgia – pain in the front part of the foot.

 

Where would you rather live?

These cramped apartments                          cramped apts mary

 

or this luxurious country house?                        big house Mary

 

Have you considered that your feet might feel the same way?!

Wearing high heels transfers extra weight to the front of your foot and is a common cause of metatarsalgia in women. Shoes with a narrow toe box and thin soles can precipitate this painful condition too.

Metatarsalgia is the name given to pain in the front part of your foot under the heads of your metatarsal bones- the ball of your foot.

Mortons neuroma occurs in the same part of the foot. It is a non cancerous growth of fibrous tissue around a nerve and usually occurs between the 3rd and 4th metatarsal heads. It frequently results from wearing high heels or too tight shoes that put pressure on your toes.

High heel shoes are not the enemy. It’s like all things in life- moderation is the key. We average 10,000 steps a day. It’s probably better for our feet if all of those are not in high heels!

 

Pic little and often

A Little And Often Is Still The Golden Rule

This weeks blog is by practice partner and senior physiotherapist Mary McGuinness
A lecture given by Doctor Mike Evans lent support the observations I’ve made over the course of my  23 years in practice. I’ve worked with a wide range of people from top athletes to the very sedentary. It always appeared to me that the patients who  ” walked everywhere”, or took regular light exercise appeared to enjoy better health in their latter years.

The research  discussed in the lecture shows that with regular exercise

  • Patients with arthritic knees experienced 47% less pain and disability.
  • Older patients were 50% less likely to progress to dementia and Alzheimer’s .
  • 58% of people at risk of diabetes were less likely to progress to frank diabetes.
  • In a population of 10,000 students 23% had a lower risk of death over the 12 years studied.
  • Exercise is the number one treatment of fatigue
  • Exercise has been proven over and over again to improve our quality of life.

The research shows that more exercise is  generally better but the rate of return to your health is less after 20 to 30 minutes a day.

So if we walk or engage in other exercise regularly we can enjoy all the benefits listed above!!

The message I took from this lecture and from observing my patients over the years is that you don’t have to be  sporty, or gym enthusiast to benefit from exercise. Something  as easy and enjoyable as walking the dog has more or less the same benefits as a tough exercise regime.

Music to my ears!!