Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy. Regular physical activity helps with weight management, reduces the risk of gestational diabetes in obese women, and enhances psychological well-being. An exercise program that leads to an eventual goal of moderate-intensity exercise for at least 20–30 minutes per day on most or all days of the week should be developed and adjusted as medically indicated.
Here at Milltown Physiotherapy we offer ante and post natal Pilates classes for women from 16 weeks pregnant and from 6-8 weeks post natal. Women can enjoy Pilates in comfort and safety, knowing they are exercising correctly under the care of a Chartered Physiotherapist with experience in Women’s Health. Click here for further information on our classes
- Swimming, walking, modified Yoga, stationary bike and low impact aerobics are all safe exercises in pregnancy. Some Yoga positions should be avoided later in pregnancy. Avoid Hot Yoga.
- If you were lifting weights before you got pregnant, keep going as long as you go easy. Avoid heavy weights or routines where you have to lie flat on your back.
- High intensity sports: If you regularly run or play tennis, you don’t need to stop. As you get closer to your due date, run on flat, groomed surfaces to reduce impact and avoid falls.
- Risky Sports are the contact sports such as basketball, hockey, and soccer and activities that increase your risk of falling, such as off road cycling, roller-skating, downhill skiing, and horseback riding.
In consultation with your doctor running, jogging, racquet sports and strength training may be safe for pregnant women who participated in these activities regularly before pregnancy (ACOG 2015).
Engage your core i.e. your abdominals pelvic floor with impact or you might leak, get pelvic girdle pain or low back pain. If you are not sure how to do this find a Chartered Physiotherapist in your area.
When to slow down: As long as you can talk comfortably and aren’t short of breath while exercising, you’re moving at a good pace. Don’t exert yourself to the point of heavy sweating. Drink plenty of fluids. If you have any of the following symptoms, stop exercising and call your doctor right away:
- Chest pain
- Calf pain or swelling
- Less movement by the baby
- Muscle weakness
- Fluid leaking from the vagina
- Vaginal bleeding
The American College of Obstetricians and Gynecologists, Womens’s Health Care Physicians Number 650 • December 2015
We are delighted to announce that chartered physiotherapist Kirsten McGarry has joined the team here in Milltown Physiotherapy. In her career as an Alpine Skier Kirsten represented Ireland in two Olympic Games in 2006 and 2010. She finished a fantastic 32nd in the giant slalom in the Winter Olympics in Turin, Italy.
Kirsten is now back studying medicine alongside her work here in Milltown.
If you want to see what it’s like to survive one of Kirsten’s races then have a look at this video here:
Looks easy doesn’t it!
Good luck to our physiotherapist Noreen Dockery who will be representing Ireland this weekend in the Home Nations Tournament hosted at Grange Road. The tournament will be full of internationals and World Cup winning players from Ireland, Scotland, England and Wales as they head to Dublin to compete for the title of Home Nations Champions.
We are very proud to see Noreen has been appointed vice-captain of the Irish Masters team. I know she won’t enjoy all the publicity that goes with this, but we wanted to wish her luck on behalf of the clinic. After this weekend the Irish Masters will then head to the Netherlands for the European Nations Tournament.
Well done Noreen, and best of luck
Great news for physiotherapists and doctors involved in sports teams; the Sports Concussion Assessment Tool – latest edition has just been published in the British Journal of Sports Medicine.
It’s an invaluable aid in recognising concussion in the sporting field
Here in Milltown Physiotherapy we are keen to continue to grow as physiotherapists as part of our continuing development. We were delighted to host Irish Society of Chartered Physiotherapists professional advisor Esther-Mary D’Arcy helping us with professional development and some great advice.
Everyone felt they got great benefit from the day session, even if it took us about fifteen pictures to make sure everyone had their eyes open!
Thanks very much to Esther-Mary for coming up all the way from Galway to Milltown Physiotherapy on Saturday morning.
The Paralympics are starting two weeks today – Wednesday the 7th of September.
Check out Channel Four’s incredible trailer for the games. Unfortunately there are major budget cuts ahead of the games with downsizing of Rio 2016 workforce, reduced transport services for athletes and closure of some media centres. So please help spread the word!
I’m really looking forward to seeing Michael McKillop in the 800m and 1500m, Noelle Lenihan the world record holder in the discus and Jason Smyth in the 100m – the Usain Bolt of the Paralympics.
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.
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
A great graphic from Santry Sports Clinic illustrating a simple golf warm up.
Golfers will know ankles, hips, lower back and midback are areas that require great mobility and this warm up will help to reduce injury risk when playing.
A great resource for any amateur golfer out there
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!