6 tips for a healthy back.

1. Exercise your back regularly. Walking, swimming and using exercise bikes are all excellent ways to strengthen your back muscles.

2. Always bend your knees and your hips, not your back.

3. Never twist and bend at the same time.

4. Always lift and carry objects close to your body.

5. Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched.

6. Quit smoking. It is thought that smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.

 

Image

“i’m not as fit as i was”, ” i can feel it in my bones”. 

Just a few little sentences we say as age creeps up on us all. The body slowly, but surely begins to break down, and the words Arthritis and Osteoarthritis become as common to us as flash floods in an Irish Summer. Disease and old age combine to land a knock out blow that leaves even the greatest of fighters suffering from physical disabilities.

But did you know, a great deal of disability associated with old age is a result of disuse, not disease. So don’t feel sorry for yourself and accept it, move a little.. and a little more… and a little more. Move those Joints.Image

Remember if you don’t use it you lose it!

 

We are not exactly blessed with the weather of the tropics, even if we experience monsoon season but it’s giving good weather for the weekend so here are some guidelines for keeping safe in hot weather:

Drink plenty of liquids – Dehydration is the root of many heat related health problems. Drink water or juice, little and often and avoid alcoholic or caffeinated drinks, as they can actually contribute to dehydration.

Stay indoors during the hottest part of the day – During periods of extreme heat, the best time to go out and about is before 10am or after 6pm, when the temperature tends to be cooler.

Know the warning signs of heat-related illness – Dizziness, nausea, headache, rapid heartbeat, chest pain, fainting and breathing problems are all warning signs that help should be sought immediately. 

And finally, remember we are not all bronzed gods, we have pasty pale Irish complexions…wear some sun-cream.

 

 

 

Image

so true

According to the Oireachtas Library and Research Service, 61% of all Adults in Ireland are overweight or obese. 

Irish men are more likely to be overweight and obesity tends to be higher in those aged over 35, with lower levels of education and those in lower socio-economic groups. 

We are all bombarded with images of rippling 6-packs and bikini clad models, so instead of feeling sorry for yourself, ditch the can of coke, reach for a water and start pounding the pavements. 

It’s never too late to start! No matter how old you are or how unhealthy you’ve been in the past, caring for your body has enormous benefits that will help you stay active, sharpen your memory, boost your immune system, increase your energy and boost your ego. In fact, many older adults report feeling better because they are making more of an effort to be healthy than they did when they were younger.

Walk yourself to fitness!Image 

If you do one thing this summer to improve your diet, have a cup of mixed fresh berries blackberries, blueberries, or strawberries every day. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich. Blueberries are known as a super food. 

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

“Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits,” says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. 

When selecting berries, note that the darker they are, the more anti-oxidants they have.

And frozen is just as good as fresh!!Image

With the Great Limerick Run only a few days away, and the bright mornings bringing out all the fitness fanatics to beat the pavements at dawn, our blog today is going to focus on sprained ankles

Sprained ankles are the most frequent type of musculoskeletal injury seen by primary-care providers. Ankle sprains are common sports injuries but also happen during everyday activities. An ankle sprain can happen when you fall, when you suddenly twist your ankle too far, or when you force the joint out of its normal position. Certain Ankle Sprains are considerably worse than others. The severity of an ankle sprain depends on whether the ligament is stretched, partially torn, or completely torn, as well as on the number of ligaments involved in the sprain.

A study published by the American Journal of Sports Medicine in June last year gave an insight into how ankle sprains are influenced by the alignment of the foot just before it strikes the ground.  The study was undertaken by a group of athletes using comprehensive motion analysis as they were running or walking.  One conclusion from the study was that subjects who had a history of ankle sprain had similar foot positioning just before the foot hit the ground- the foot tended to be more flexed with toes pointed downwards. When the participant’s feet hit the ground in this flexed-down position, the foot becomes susceptible to inverting, or in other words, rolling on its side, leading to an ankle sprain.

Ankle sprains can be a recurrent problem because ankle ligaments tend to deteriorate after a sprain, causing ankle instability and susceptibility to the occurrence of future sprains.  

if you have any pain or have sprained / twisted an ankle and its still giving you grief, why not give us a call on 1850 749746

 

Image

Poor workplace posture is a major cause of back pain, workplace stress and can lead to repetitive strain injuries. This can result in poor employee health and low morale which will ultimately lead onto reduced productivity, lost time and higher business costs.

What is posture?

Posture is the position in which you hold your body upright against the forces of gravity while standing or sitting. The key to good posture is training your body to sit, stand and walk in positions where the least strain is placed on supporting muscles and ligaments during weight-bearing activities.

What are the effects of poor posture?

  • Poor joint alignment
  • General muscle/head aches
  • Increased shear forces within the spine effecting disc integrity
  • Compression of disc and joint structures
  • Compression/reduced space for nerves to course through the body
  • Reduced blood flow to muscles resulting in increased fatigue
  • Overuse injuries

What other sensations might I notice?

In some cases nerves can become impinged or inflamed resulting in a range of sensations from hot and cold through to numbness and tingling in a given area, commonly the hands and feet. A characteristic of nerve damage is that sometimes the symptom is not in the place where the damage is being caused. For instance, a nerve being irritated in the neck may cause numbness and tingling in the arm or hand.

Good Standing Posture

  • The alignment of ankle, outside of hip, shoulder and just behind ear should all be in a vertical line
  • Engage lower abdominals drawing belly button in towards spine if back is arched
  • Lift the arches of the feet so kneecap is in line with 2nd toe
  • Pull shoulders backwards drawing shoulder blades towards each other if they are rolled forwards

Good Sitting Posture

  • Sit well back into the chair
  • Tilt seat forward slightly to rotate top of pelvis so spine is in neutral
  • Adjust chair height so hip is slightly higher than knee
  • Ensure feet flat on floor, shoulder width apart
  • Sit in balanced upright posture with head over the shoulders
  • Move chair in close to desk to avoid stretching upper body forwards

Can Physiotherapy help?

Despite best efforts we have all come under extra work load and general life stress where remembering to maintain good posture can be the last thing on our mind. Physiotherapy can help to facilitate normal alignment through stretching of joint and muscle tissue along with ensuring nerve mobility. Home exercise programmes can be designed specifically for you to work on any weak areas you may have, helping you get back to a correct posture that you can maintain as quickly as possible.

In particular, it is essential that you seek out a medical opinion if you notice any tingling, pins or needles or numbness of any sort. This may result in a visit your GP, Occupational Health Doctor or to your local Physiotherapist. Image

Many people think that Physiotherapy is just for adults, but Physiotherapy can have many benefits for your children.

So how can Physiotherapy help your child?

Children develop at different paces and this is never more apparent than when your friends have kids of the same age. However you could have concerns that your child developing slower and reach their milestones slower or that they don’t seem to be able to progress past a certain activity.
Although developmental delay can occur due to prematurity or following a long illness, often no reason is found. Regardless of cause, babies and children respond extremely well to methods of positioning and play designed to improve stability, balance and movement.

What Kind of conditions do we treat for children?

Issues with Walking
Bone and Joint disorders
Muscle disorders
Feet Pain
Leg Pain
Brain and Spinal Chord
Arm pain
Coordination Problems
Back pain

If you think your child my benefit from our help call us on 1850 749 746. Image

Do you or anyone you know often wonder if you can receive physiotherapy in the comfort of your own home? Well in case you did not know, HealthcareDirect provide this service, so if it is something which may have crossed your mind before, be sure to get in contact with us. We would be delighted to assist you.

Our Chartered Physiotherapists are available to provide certain home based services for those with chronic health problems, those who are too ill or incapacitated to travel or for those who would just like to be treated in the comfort of their own home.

Physiotherapy at home enables other members of the family to be involved and gain a better understanding of the condition, ask any questions and also can provide necessary information on how to help.

So if this Home Visit service sounds like it could help you or someone you know, do not hesitate to contact us on 1850 749 746 we would be happy to see you.

Image