Optimum Recovery

💫 Physio-led Pilates 💫

🧘🏼‍♂️ Our new (pre-Christmas) 6 week block of Physio-led Pilates starts this Thursday @ 7pm in our clinic in

💪🏻 Suitable for men & women of all ages & abilities!

⭐️ New to pilates? No problem! We offer pay as you go classes so you can try our classes before signing up to a block!

📲 Get in touch on 0830102475 for more info!

🌐 Or book through the following link:
https://legitfit.com/p/timetable/optimumphysiotherapy

❗️Healing Timelines of Tissues❗️

Healing for Bones, Ligaments, Tendons, and Muscles.

Ever wonder why some injuries heal faster than others? Different tissues in our bodies heal at different rates.

Here’s a quick guide to the typical healing timelines for bones, ligaments, tendons, and muscles!

🌟 Patience is key when healing! Pushing too hard can delay recovery or even cause reinjury. The Optimum Recovery team can create a personalised plan to ensure each tissue heals at its best pace.🌟

**As always, this post is for educational purposes only. If you have any queries regarding tissue healing, you should seek advice from your local physiotherapist or give us a call and we will be happy to assist you.**

👻🎃 Our top tip for avoiding back pain or injury this Halloween.... 🎃👻
✅️ Lift with your legs
❌️ Not with your back 😉🤣

👻🎃 Happy Halloween, everyone! 🎃👻

❗️Difference Between Tendinitis, Tendinosis, and Tendinopathy?❗️

It is okay if you do not understand the differences in terminology. A lot of people in the medical world also struggle to get them right every time too!!

Injuries involving tendons can be confusing, especially when you hear terms like “tendinitis,” “tendinosis,” and “tendinopathy.”

You can use this post as a quick guide to help you understand the differences.

Understanding these differences is essential for effective treatment and a faster recovery. If you’re experiencing tendon pain, the Optimum Recovery team can help create a treatment plan that’s right for you!

🟢🔴 Senior B County Champs 🟢🔴
Congrats to Clonakilty Ladies Football 👏🏻 🏆

❗️Osteitis Pubis❗️

Osteitis p***s is an inflammation of the p***c symphysis, the joint connecting the left and right p***c bones, often causing pain and discomfort in the pelvic area.

Effective Rehab Exercises:
❇️ Gentle Stretching Focus on hip flexors and adductors to improve flexibility and reduce tension.
❇️ Pelvic Tilts Engage the core and strengthen the pelvic muscles while lying on your back with knees bent.
❇️ Clamshells Strengthen the glutes by lying on your side and lifting the top knee while keeping feet together.
❇️ Bridges Strengthen glute and core muscles by lifting the hips off the ground while lying on your back.
❇️ Modified Planks Build core strength without placing too much strain on the pelvis.

Always seek guidance from a physiotherapist or athletic therapist for a specific rehab plan! Remember that no 2 patients should be treated the same way.

**As always, the advice/ information given in this post is for educational purposes only. If you are suffering from any of these symptoms, then you should first speak with your local physiotherapist or else book a consultation with us via the link in our bio.**

❗️Strength & Conditioning❗️

We offer tailored programmes, suitable for all fitness levels (from beginners to athletes).

You can find some helpful tips in this post, and you can always reach out to us for advice!

🏋‍♂️ Are you ready to reach your athletic peak? Or are you looking to get into exercising? Let our team guide you in your Strength and Conditioning journey! 🏋‍♂️

Contact us today for a personalised consultation!

**As always, the advice/ information given in this post is for educational purposes only. If you are suffering from any of these symptoms, then you should first speak with your local physiotherapist or else book a consultation with us via the link in our bio.**

Today let's talk about ❗️Plantar Fasciitis❗️

Plantar Fasciitis affects about 10% of the population, and it can be quite painful!

We often help patients to manage Plantar Fasciitis with massage & exercises.

You can find some helpful tips in the post, and you can always reach out to us for advice!

**As always, the advice/ information given in this post is for educational purposes only. If you are suffering from any of these symptoms, then you should first speak with your local physiotherapist or else book a consultation with us via the link in our bio.**

❗️IT Band Syndrome❗️

Here we have some information on the Iliotibial (IT) Band, and who is at risk of IT Band Syndrome.

The good news is, you can prevent it!

Prevention Tips:
❇️ Adequate stretching and strengthening the hip muscles (Your Physio can assist you with this).

How Physio Helps:
Physiotherapy can assist with correcting muscle imbalances, reducing symptoms experienced, and assigning a personalised rehabilitation program to get you back doing what you love.

**Any advice or information here is for educational purposes only. If you are suffering from anything here, then you should see your physiotherapist or book a consultation with us via the link in our bio**

❗️Mental Health ans Physiotherapy❗️

🌟 **Finding Balance: The Power of Physiotherapy in Managing Depression** 🌟

Hey there, friends! 🌈 Did you know that physiotherapy isn't just about recovering from injuries or improving physical health? It can also play a vital role in managing mental health, particularly depression. Here are some benefits to consider:

1. **Physical Activity Boosts Mood** 🏃‍♂️: Engaging in regular movement can release endorphins, those feel-good hormones that help combat depressive feelings. Physiotherapists can tailor exercises to your needs, making it manageable and enjoyable!

2. **Mind-Body Connection** 🧘‍♀️: Physiotherapy encourages awareness of your body and how it moves. This connection can foster mindfulness, helping you to ground yourself in the present moment and reduce anxiety.

3. **Enhanced Sleep Quality** 😴: Many people with depression struggle with sleep. Gentle physiotherapy exercises can help improve your sleep patterns, leaving you feeling more refreshed and ready to tackle each day.

4. **Building Confidence** 💪: Achieving small physical goals can significantly boost self-esteem. Each step forward in your physical health can enhance your overall outlook on life!

5. **Supportive Environment** 🤝: Working with a physiotherapist provides encouragement and support. They can help you navigate both physical and emotional hurdles in a positive, understanding space.

If you're feeling down, remember that prioritizing your physical health can uplift your mental well-being too! 💖 Speak to a healthcare professional about how physiotherapy can fit into your journey.

Let’s break the stigma together! Share your experiences or tips below! 👇✨

**Any advice or information here is for educational purposes only. If you are suffering from anything here, then you should see your physiotherapist or mental health professional**

❗️Knee Osteoarthritis❗️

Knee osteoarthritis (OA) is a degenerative joint disease that affects millions of people worldwide. It's the most common form of arthritis, primarily impacting older adults, but it can develop in younger individuals due to factors like injuries or genetic predisposition. Here’s what you need to know:

Management and Treatment Options:

While there’s no cure for knee OA, various treatments can help manage symptoms:

1. Lifestyle Changes: Weight management and low-impact exercises (e.g., swimming, cycling) can alleviate pressure on the knees.
2. Athletic Therapy: Strengthening the muscles around the knee can enhance joint stability.
3. Medications: Over-the-counter pain relievers (like acetaminophen or NSAIDs) can offer relief.
4. Injections: Corticosteroid or hyaluronic acid injections may reduce inflammation and pain.
5. Surgery: In severe cases, procedures such as arthroscopy or knee replacement may be considered.

Prevention Tips:
❇️ Maintain a healthy weight

❇️ Stay active with regular, low-impact exercise

❇️ Use proper techniques during physical activities

❇️ Consider supportive footwear

**Any advice or information in this post is for educational purposes only. If you are suffering from anything in this post, then you should see your local physiotherapist or book an appointment with us via the following link: https://the-physio-clinic-innishannon.eu1.cliniko.com/bookings

🌟 Happy International Athletic Training and Therapy Day! 🌟

Today, we celebrate the incredible work of athletic therapists who play a crucial role in the world of sports and fitness! 🏋️‍♂️💪

Athletic therapists are specialized healthcare professionals who focus on the prevention, diagnosis, treatment, and rehabilitation of injuries specifically related to physical activity. They work closely with athletes—whether professional or amateur—helping them stay in peak condition and recover effectively from injuries. 🎖️

What sets athletic therapists apart from physiotherapists? While both professions aim to promote health and healing, athletic therapists primarily work with active individuals in sports environments. They provide on-field injury assessment, emergency care, and tailored rehabilitation programs that enhance performance and ensure a safe return to activity. 🏆

Physiotherapists, on the other hand, address a broader range of injuries and conditions, often working in different settings like hospitals or private clinics. Their focus may include rehabilitation for a wide variety of populations—beyond just athletes. ⚕️

Athletic therapists are the unsung heroes behind the athletes we admire, always ready to support them every step of the way! Today, let's give a shout-out to these dedicated professionals who keep us moving, safe, and thriving! 🙌💙

❗️Dead Legs❗️(Also known as a Contusion)

What should I do if I have a dead leg?
Follow a simple PRICE regime in the first 24–48 hours. Swelling is necessary for your injury to heal; however, too much swelling can delay healing and cause further tissue damage. To control the amount of swelling, the PRICE regime should be followed:
❇️ PROTECT

❇️ REST
Limit the amount of weight you put through your leg. The use of crutches may be required if you are having difficulty walking.

❇️ ICE
Ice should be applied to the dead leg for 15–20 minutes every 1–2 hours. It should be applied using a bag of frozen peas or crushed ice wrapped in a damp cloth.

❇️ COMPRESSION
The application of an elastic bandage around the injury site. This should be firm but not tight.

❇️ ELEVATION
Lie with your leg resting on a chair or pillows so that it is above the level of your heart. You should continue the PRICE regime until you have been assessed by a physiotherapist. This should ideally be within the first 48 hours of the injury.

**Any advice or information here is for educational purposes only. If you are suffering from anything in this post, then you should see your local Physiotherapist or book an appointment with us using the link https://the-physio-clinic-innishannon.eu1.cliniko.com/bookings?fbclid=PAZXh0bgNhZW0CMTEAAaY6hhZTBOjmM07DJbyodzUy7xTTh6pJCpwzjd1WNTI_H08NO3APj04r_ec_aem_DFjLr-ZBMR9CGa5vlfJYEg **

❗️Tennis Elbow❗️
(Lateral Epicondylitis)

What is Lateral Epicondylitis? The most common cause is when the wrist extensor muscles become overworked.
The radial nerve runs through the extensor area of the forearm and may be associated with tennis elbow type pain. Mobilization of this nerve may help ease symptoms of tennis elbow pain.

🌟Causes: Tennis Elbow typically involves pain in the region of the lateral elbow (the outside of the elbow), where the common tendon for the wrist extensor muscles attaches. The tendon usually becomes overloaded by repetitive motions of the wrist and arm, e.g., tennis, gardening, typing, painting.

🌟Symptoms: Pain or burning on the outside of the elbow, weak grip strength, pain worsens with griping, lifting, or twisting movements.

🌟Treatments such as Ice, Rest & Time, Physiotherapy, and Specific Resistance training and stretching can also be helpful for both reducing painful symptoms of tennis elbow and improving the workload of the tendons.

Here are some exercises that may improve the symptoms of tennis elbow!

**Any advice or information here is for educational purposes only. If you are suffering from anything here, then you should see your local physiotherapist or book a consultation with us via the following link https://the-physio-clinic-innishannon.eu1.cliniko.com/bookings?fbclid=PAZXh0bgNhZW0CMTEAAaY6hhZTBOjmM07DJbyodzUy7xTTh6pJCpwzjd1WNTI_H08NO3APj04r_ec_aem_DFjLr-ZBMR9CGa5vlfJYEg **

What is a slipped disc/herniated disc?

A spinal disc herniation is an injury to the intervertebral disc between two spinal vertebrae, usually caused by excessive strain or trauma to the spine. It may result in back pain, pain/sensations in different parts of the body, or even physical disability.

Many of the patients that we see here in Optimum Physiotherapy & Recovery struggle with back pain for a number of reasons, most commonly due to sedentary behaviour (sitting for long periods in their social lives or at their desk based job).

Here are some risk factors that let you know if you might be at risk of a disc herniation:

❇️ Excess weight: Extra body weight causes extra stress on the discs in the lower back.

❇️ Occupation: People who work in factories or have physically demanding jobs where lots of repetitive bending at the waist is required.

❇️ Genetics: Some people have a natural predisposition to herniation of the spine.

❇️ Smoking.

❇️ Frequent driving.

❇️ Frequent sitting.

How to treat:

✡️ Option 1: Alter activities that are causing the herniation.

✡️ Option 2: With the help of your Athletic Therapist or Physiotherapist, begin a training regime to correct the underlying issue.

Herniated discs may require surgery if left untreated, so always seek advise if you are experiencing symptoms or feel that you are at risk.

**Any advice or information here is for educational purposes only. If you are suffering from anything here then you should see your local physiotherapist or give us a call on 083-0102475.**

🏋‍♂️ Strain v Sprain 🏋‍♂️

Strains and sprains are often used to determine the severity of an injury. However, are you aware that a sprain and a strain are two completely separate things? This is due to the injury being chased to separate tissues.

A sprain is an injury to the ligaments and capsule of a joint in the body. A ligament injury is sometimes indicated by a “popping” sound and can be very painful, often accompanied by swelling and bruising. This popping sound is usually heard when an ACL (anterior cruciate ligament) is torn. A tear to the ACL in the knee is one of the most common ligament injuries in sports. Other ligaments that are common to sprain in sport are the ATFL, CFL, and PTFL, which are all located in your ankle.

A strain is an injury to muscles or tendons. What is the difference between a muscle strain and a pulled muscle? There's no difference between a strained muscle and a pulled muscle (People use the terms interchangeably). The same is true for a strained muscle and a torn muscle. The key symptoms of a muscle strain include sudden pain that worsens while contracting the muscle, swelling and bruising, loss of strength, and range of motion. Commonly injured muscles include biceps femoris (hamstring muscle), re**us femoris (quadriceps muscle), gastrocnemius (calf muscle), and adductor longus (adductor muscle).

Is a strain worse than a sprain?
A sprain is not worse than a strain, and vice versa. Both are measured by the severity of the injury and treated accordingly. Healing depends on various factors, including the type of tissue and severity of injury, treatment undertaken, previous injuries, and the age and general health of the person. What a sprain and a strain have in common are you should allow the injured tissue to heal. Avoid overstretching or any movements that cause pain or discomfort.

Any Questions? Send us an email at [email protected] ❗️

Lateral Ankle Sprains

Have you ever rolled your ankle and struggled to walk for up to a week or more?
It's probably because you sprained your ankle!!!

According to Halabchi & Hassabi (2020), acute ankle sprains are the most common lower limb injuries in field sports accounting for 16-40% of all sport-related injuries.

The lateral ligaments of the ankle can be damaged during ankle inversion (rolling your ankle). Your three lateral ankle ligaments are your ATFL (Anterior Talofibular Ligament), CFL (Calcaneofibular Ligament) and PTFL (Posterior Talofibular Ligament).

Untreated ankle sprains can lead to several future issues including chronic ankle pain, ankle instability and even arthritis.

If you have an ankle injury, do not hesitate to contact the Optimum Recovery Team to get you back to feeling your best👌

Your health is your wealth, invest in yourself 💪