Fox Physiotherapy

Happy Saint Patrick’s Day! Hope everyone is enjoying the festivities

Happy International Women's Day to all the incredible and inspiring women who make our days so much better, including those who work here at Fox Physiotherapy and those who attend the clinic

The benefits of exercise go far beyond weight loss. Sometimes it can be difficult to kickstart yourself into a good exercise routine. Here are some great reasons to exercise to help you get started. Unsure of what exercises you should be doing with issues you are facing body wise? Call us for a free Discovery Visit on 01 206 1844

At Fox Physiotherapy, we strive to make every visit to our clinic a 5 star experience.

Are headaches causing you distress and stopping you up regularly? We at Fox Physiotherapy use a multifactorial approach when dealing with any type of headache. We aim to getting you headache free by treating the root causes. Call 021 206 1844 for a Free Discovery Visit

Physiotherapy helps in a number of different ways with tension type headaches.

We look at all aspects that could contribute to your headache, and may work with your GP or other healthcare providers to find the best fit for you, as a team effort is often required to help this issue

Join our free Headache Webinar with Clinical Director and Physiotherapist, Brain Fox on Wednesday 15th of February at 7pm. Email [email protected] to register

Back pain is a very common issue. It doesn’t have to stop you from living a full life and doing all the activities you want to do. Call Fox Physiotherapy today on 021 206 1844 to book a Free Discovery Visit

Do headaches impact your life? Join our free information session on headaches and headache management with Brian Fox, our clinical director and physiotherapist. Send your questions in advance via IM or email to [email protected] Time TBC

Bone Health Awareness. Over the next few weeks we bring you bite size information pieces on your bone health and what you can do to protect your bones, no matter what age group you fall under. Interested in our better bones online information sessions? Call 021 206 1844 🦴

Core Muscle strength is often linked to back pain. This is simply a myth. We explain why. For an specific and tailored approach to your back pain problems, call us on 021 206 1844.

Make 2023 the year of your best physical health. With Fox Physiotherapy, you can.

Merry Christmas and Happy New Year to all our clients from Fox Physiotherapy!

Only 3 more sleeps until the big day 🎅🏼 We hope everybody keeps well over the Christmas break and here is a reminder to keep up your exercise plan to stay on track with your rehabilitation and recovery.

Tennis elbow or Golfers elbow issues? Shockwave therapy could provide the boost your tendons need to recover. Get the facts here with Fox Physiotherapy - Complete Care.

We value and appreciate each and every 5 star review we receive at Fox Physiotherapy. We are committed to treating each person for their individual needs. We work with you to get you back to your best physical health.

All you need to know about Dry Needling from trusted Physiotherapist Brian Fox

Dry Needling - All you need you know from our Clinic Director,Brian Fox

Prehab

Why should I see a physio before surgery?

Getting stronger and fitter prior to surgery helps you prepare for what is ahead if you.

A 6-8 week Physiotherapy guided program will help with pain and stiffness prior to your surgery but most importantly help speed up your recovery getting you back to the life and activities you love quicker and easier after surgery.

Preparing for surgery can be a stressful and vulnerable time for people and their families. Surgeries such as hip and knee replacements and spinal surgeries, while often life changing, are massive undertakings with a lengthy recovery process. Therefore, it is important that you are well informed about the surgery itself, the initial days following the surgery and what to expect during your hospital stay and what the weeks and months after surgery might look like for you.

When should I see a physio before surgery?

Ideally 6-8 weeks before surgery. This provides you with an opportunity to ask any questions they have surrounding the surgery and the recovery process.

We will listen to your concerns, hopes, fears, goals and advise and educate you on the areas that matter to you. We will also advise you on continuing to engage in your meaningful activities which may include exercise, either general or specific so that you are as fit and conditioned as possible prior to undergoing surgery.

Being fitter and stronger before surgery will improve the efficiency of your recovery.

Why Choose Fox Physiotherapy for Prehab?

As Chartered Physiotherapists, we have extensive experience in the management of pre and post-operative cases, we know what the hours, days and weeks after surgery will look like for you.

We will take you through the most common post-operative exercises, so that you are one step ahead!

Knowledge is power.

In our experience, people who know what to expect from surgery and what the recovery process looks like tend to do much better than people who go blindly into the surgery.

Get comfortable being uncomfortable, it is the only way to know you are progressing.

If being challenged, in a supportive, team focused environment is what you are looking for, apply today with your CV and a short video on why you think you would be a good fit for Fox Physiotherapy.

We offer a highly competitive salary with a performance related monthly bonus structure in place.

Are you someone who delivers world class customer service and clinical excellence to help your clients achieve their goals?

We are an expanding dynamic physiotherapy company who offer a supportive and challenging environment to help you help your clients better.

The ideal person to fill this role is a physiotherapist who looks at the person first and is a team player.

A growth mindset is key to the role allowing each physiotherapist to continually develop through weekly one on one mentoring focusing on customer care, clinical skills, sales skills, communication skills and administrative skills offering our clients complete care.

Your first 13 weeks in the role is the most challenging with a 13 week training program in place to allow you to progress covering communication, clinical, rehabilitation, and sales and skills.

This will help and challenge you, allowing you to deliver better outcomes for your clients.

We progress onto our mentorship program after 13 weeks with weekly one on one sessions covering the key performance indicators ( KPI’s) that allow the practice and your clients to be successful, focusing on the areas where you see that improvements can be made.

We look at the weekly scorecards to assess the critical drivers that help us improve our service and continue to work on being better.

Weekly staff meetings ensure the team is all working towards the same aim of being better for our clients and help us challenge each other to continue offering complete care for our clients.

We provide exceptional care in an environment where quality, respect, caring and compassion are at the centre of all we do.

Complete Care-

Best of luck today St Michaels in the County Final

Got it done for the Children's Health Foundation.

Over €3000 raised, far more than we thought or even hoped for, thank you for your support and generosity.

Legs bunched today but for a good reason!

3 key principles to manage tendon issues

Take home message
1- yeah it's gonna have to be a bit sore to solve it
2-pain is OK, but once we manage recovery we'll we are going in the right direction
3- don't compare yourself with others it is a complex rehabitation recipie we need that fits each person, there is no exact formula

Complete Care at Fox Physiotherapy

Ledermann ( a top class researcher) in his research review found that losing strength in your trunk muscle group does NOT causing back pain

He also found that bracing your abdominal and increasing trunk muscle strength does NOT alleviate back pain.

Like anything in life its the personal fit.

Find the right plan for you and your back health through a carefully designed plan that puts your goals, hobbies and lifesstyle at the centre of our care plan

We help get you back moving well and feeling well, doing the things you love to do.

Complete Care at Fox Physiotherapy

Lower Back:Every Day Strength Class

Starting Monday 27th September at 6.15pm

Wanting to keep your back strong, mobile and fit for Every Day?

This class is for you.

For back pain management, prevention or just wanting to keep your back fit and strong

Brian Slater BSc MSc Chartered Physiotherapist and Strength and cConditioning coach leads this 6 week program

Sign up online

Better bones version 2.0

Bone health online exercise class

For women looking to stay strong and help prevent and or manage osteoporosis and osteopenia

Starting Tuesday at 6.15pm

Sign up in bio

Don't worry if you can't attend the live session we will email you your weekly video and exercise plan that you can do at you own convenience.

Link in bio to our runners strength program.

For beginners a work to rest ratio of 45 seconds on/ 45 seconds rest for 2 rounds of each exercise

For seasoned runners 1minute on/ 20 seconds rest

For the pros 1minute on/ 20 seconds rest with a 10 kg Kettlewbell.

Let me know how you get on

Complete Care at Fox Physiotherapy

https://vimeo.com/745825595

https://www.justgiving.com/fundraising/fox-brothers-amsterdammarathon

Running a Marathon for Children's Health foundation Help Fox Brothers raise money to support Children’s Health Foundation

Strength training and bone health
Long term benefits on bone density

Starting again on 13th September at 6.15 pm our online ‘Better Bones’ exercise class, we have had some some really interesting questions around bone density.

The best measure of bone density is a DEXA scan.

This scan is used to assess your risk of osteoporosis.

In previous blogs we have touched on the benefits of strength training for bone health and the mechanisms behind this.

In this blog, we will discuss how regular strength training may affect your DEXA scan findings in the long term.

The first thing to be aware of, is that the response time of bone to loading is slow because the typical bone remodeling cycle lasts 3 to 8 months.

Thus interventions must last a minimum of 6 to 9 months (preferably 12 to 24 months) to detect any measurable or ‘true’ physiological skeletal changes.

Yes, strength training must become a regular part of your weekly routine in order to keep your bones strong and healthy in the long term.

Think of it like brushing your teeth - sometimes you don’t want to do it, but we all know it must be done to keep our teeth strong and healthy. Strength training is to bone health what brushing your teeth is to tooth health.

Another important factor to consider when looking at your DEXA scan result is that even a maintenance in Bone density may be clinically relevant given that the average rate of bone loss is around 2 to 4% per year in the first 5 to 10 years after menopause and 1 to 2% per year thereafter.

Ultimately, we are battling the natural age related process of bone loss that all of us will face.

So remember, with every movement of the dumbbell, every squat from a chair and every forward lunge - you are making beneficial steps towards maintaining and even building stronger and more resilient bones for the future!

Booking link for our class in bio

Each session is recorded, with a follow up exercise plan for each partocipant.

Starting 13th September at 6.15pm our updated and progressed Better Bones Online class.

For women looking to stay strong, help manage and prevent osteoporosis and/or osteopenia and build better bones.

No matter what level of fitness or strength you are at we can cater for you so don't worry about where you are at now, at the end of our 6 week program you will be in a much better place.

Sign up in bio or via our website

Don't worry if you can't make the live class weekly as each class will be videoed and emailed weekly along with a helpful exercise plan

Helpful strategies to help relieve your elbow pain.

Don’t neglect your neck

Neck pain is quite common in patients with lateral elbow tendinopathy. Physical impairments have been demonstrated on manual examination of cervical spine levels in patients with relatively localized symptoms of tennis elbow. We will assess your neck movement during a comprehensive assessment and address any issues with a combination of manual therapy and exercise.

Ergonomics

If your job involves repetitive arm and wrist movements, be it in sitting or standing, variety is key. Our bodies crave movement and therefore, it is no surprise when repeating the same movements constantly can lead to pain or other issues.

Consider holding your wrist in different positions when typing or when handling tools. Vary the wrist from flexed to neutral to extended. Take a few seconds away from what you are doing to perform a few simple wrist movements as shown above, to allow your muscles and joints to move in a different way than what they are used to.

Though there is no one perfect posture, there are some tips we can provide to prevent excess strain on certain body parts if your job requires a lot of sitting.

Keep your screen at eye level. A higher desk for your monitor or even using books to increase the height of your laptop can take the workload off of your neck muscles.

Use a chair with a supported back and arm rest so your body can be supported by your chair.

Variety is key when it comes to posture so vary your position often.

Activity modification

Here at Fox Physiotherapy, we love to get people back doing the things they like to do. Depending on your issue, we may work with you to come up with a plan to modify the everyday stresses and loads placed on your wrist extensor muscles.

Exercise

Isometric exercises are a really useful and evidence-based means of settling tendon pain. An isometric contraction of a muscle is a contraction without joint movement.

Stretching

Once your elbow pain has settled down following the isometric exercises, some gentle stretching exercises can be introduced.

Getting back to normal

Like all tendinopathies, tennis elbow a load-induced issue. Ironically, the key to resolving this issue is further loading. The key is in finding a dose of loading or activity that isn’t too much or too little, a bit like a dose of medication.

Gradually expose yourself back to the activities that lead to your elbow pain i.e. type for 5 extra minutes a day and monitor your symptoms to find out if your body is ready for this extra workload or not.

We are gradually pushing our system to let it know that it is safe to move.

Physiotherapy

There isn't a better way to reduce pain, take control of your symptoms and get back to the activities you love to do, then going to see a Chartered Physiotherapist.

For the vast majority of people with tennis elbow, physiotherapy will help reduce your pain and restore your mobility, getting you back moving well, feeling well and back to the life you want to lead.

A thorough assessment of your problem, with a clear understanding of your wants, needs and goals and treatment plan designed with you by the expert physiotherapists at Fox Physiotherapy will help you back to your best.

So why does it happen?

It is usually caused due to overloading or over working of the finger and wrist extensor muscles. A number of common risk factors are listed below:

Workers in occupations that include handling tools and heavy loads

People whose work involves repetitive arm and wrist movements such as meat processing, factory workers, office workers etc

Tennis players or other racket based sports

35 - 55 year olds

Females

Current or previous to***co use

Concurrent rotator cuff (shoulder) pathology

Lateral elbow tendinopathy, commonly known as tennis elbow, is a common presentation in the clinic.

It involves pain over the outside of your elbow. The pain is usually focused over the common extensor tendon that joins your forearm muscles to your elbow.

Physiotherapists can really help with lateral elbow tendinopathy which is by and large overloading of the muscles that help to extend your fingers and wrist leading to pain in the common tendon that joins these muscles to your elbow.



The cause of Lateral elbow tendinopathy or ‘tennis elbow’ varies from person to person. For some people, sports such as tennis or racket ball may have caused it and for others it may have been work related stresses such as handling tools, repetitive arm and wrist movement on a production line or typing for an extended period of time.

We therefore assess and treat every client individually and formulate a management plan specific to your personal needs, wants and goals. Complete care at Fox Physiotherapy involves a collaborative approach between you the client and us the physiotherapist’s.

We have put together a series of helpful strategies and techniques we have found beneficial to hundreds of people that you can use to get back moving well, feeling well, and free of pain.

Knee pain in teenage athletes.....maybe it's Osgood Schlatters Disorder??

Is your teenager complaining of pain in their knee during training and/or matches?

Is there a noticeable swelling at the front of their knee?

Does it get worse the more they train?

Your little hero could be suffering from Osgood schlatters disorder, its not ‘growing pains’ it’s a condition that leads to pain in the front of the knee due usually to two key factors

-growth spurt

-increase/high levels of sport/loading

What happens in Osgood Schlatters Disorder?

The patellar tendon ( the tendon that joins your kneecap to the front of your shin bone or tibia) tugs away at the growth plate at the top of the knee causing inflammation and sometimes a bump on the knee.

Does rest help it?

NOOOO

It will settle it down short term but stopping sport and resting will not solve it.

How do I manage it?

We encourage active recovery, managing the training/match/sporting load in the short term to keep you doing the things you love to do

Hands-on treatment focused on the knee soft tissues can help settle the pain response, and muscle guarding as well as helping restore mobility in the hip and ankle can reduce the symptoms at the knee.

Targeted strengthening of the whole of the lower limb. Building strength, mobility and endurance in the whole of the upper limb particularly the hip musculature helps reduce the load distribution and the load tolerance in the knee helping to settle down symptoms and reduce the pain in the front of the knee.

Sport specific rehabilitation to help replicate the loads you will be managing in your sport is key to prepare your body both physically and psychologically to have the confidence to return fully to your chosen sport.

Take home message:

Rest will not solve this problem.


High quality physiotherapy management that is specific to your issue, targeting strengthening of the specific muscle groups involved in your issue and sport specific rehabilitation you need to return fully to your sport confident and performing better than before.