Category Archives: Uncategorized

Milltown Physio at the Twilight Team Challenge

We had a great evening running with over 500 people in the Twilight Team Challenge in aid of the Ross Nugent Foundation.

In a high quality field Fionnuala, Helen, Frank and Niamh raced for Milltown and came in a creditable 6th place out of over 50 teams with an average time of 22 minutes 9 seconds.

Well done to all involved. I must say it was great to see some former patients out there too!

IMG_9316Twilight

Mo Farah

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Research shows strengthening can reduce injuries by nearly 50%

Now only 2 months to go until the SSE Airtricity Dublin Marathon we take another look at running injury and research.

A review in the British Journal of Sports medicine in October 2013 examined all the research regarding injury prevention in sports. Over 25,000 runners with 3464 injuries were analysed, looking specifically at the effects stretching, strengthening and balance exercises have on reducing injury.

The most interesting finding was that strengthening exercises could reduce overuse injuries – which marathon runners are most aware of – by nearly 50%.

It didn’t find any noticeable effect for stretching, but balance and proprioception exercises were beneficial on reducing injuries occuring.

Reduce your injury risk & improve your efficiency in cycling

cycling muscles used

 

A lot of our patients are currently training for the Wicklow 100/200, Tour de Conomara, Ring of Kerry and even a Malin head to Mizen head cycle.  Hopefully this will be of interest and help make it a little easier on you!

A great informative piece from Cycling Weekly on improving cycling efficiency and reducing injury risk.

Research has shown that strength training – particularly in middle aged or masters cyclists – has a significant reduction in injury risk and improvement in cycling efficiency.

CyclingWeekly

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!!