The Life Fit Studio

Today's topic is all about the knee. When it comes to knee pain or knee issues, the problem isn't always the knee. To alleviate the pain and the damage, we need to look at the joints above and below, such as the foot and the hip.

The foot has 26 bones and 33 joints, which move in many different directions, and the hip, a ball and socket joint, also has internal rotation, external rotation, flexion, extension, and a combination of all of those as well. If we're lacking movements either above or below the knee, the knee generally tends to pick up the slack.
For example, if you have poor control over the arch of your foot and it goes flat, your knee will drop in (Valgus) The same thing happens with the hip. If your glute medius isn't engaged, or not active, as you're moving into the stance phase, the knee moves in under our centre of mass and again is under a lot more pressure.

Another thing is in rotations in the hip. If we’re limited there, it's going to pass the job on down to the knee. Another thing with the hip that a lot of us don't have good control over is hinging. If I were to show you a squat pattern, you’d see a lot of people don't have the control of hinging in the hip, so when they go down, the knees come way out over the toes.

Reduced hip extension, which is common from our many hours of sitting in chair, also results in our knee being in front of our centre of mass while walking, running, etc. This, through the law of levers, applies more shear force to the knee. Commonly seen with this pattern is an inability to lift the big toe, close the ankle joint and excess extension of the low back.

At the Life Fit Studio, we understand the importance of addressing the root cause of knee pain. Our team of experts can help you improve the movement and control in your foot, hip, and knee to prevent knee pain and injury. Contact us today to schedule your appointment and start your journey to a healthier, pain-free life.

If you experience discomfort or pain while performing certain tasks, don't panic. It doesn't necessarily mean you are causing harm. If your back muscles feel sore after exercise, it could be a sign of them strengthening. To alleviate this, try incorporating specific exercises for that area to improve strength. Remember, a little pain (4/10) during exercise is normal, but if it becomes too intense, try switching to an alternative exercise.
If you have any doubts, reach out to a physio for guidance. If you don't have one, we would be happy to help you.

Are you struggling with pain, lack of strength, and reduced flexibility? Physiotherapy can help. Physiotherapy is a drug-free, non-invasive treatment for a number of ailments, and it can provide numerous benefits. Here are just 5 of the reasons why you should consider booking an appointment with a physiotherapist ASAP:
1. Reduce pain and improve mobility: Physiotherapy can alleviate and reduce pain while improving movement and range of motion.
2. Increase strength and flexibility: Physiotherapy will help to build strength and endurance while also helping to improve flexibility.
3. Improve balance and coordination: With the help of a physiotherapist, you can work to improve your balance and coordination.
4. Enhance performance: Physiotherapy is a great way to improve your overall performance, whether it be in sports or daily activities.
5. Reduce the risk of injury: Working with a physiotherapist can help to reduce your risk of future injury, making it easier and safer for you to stay in shape.
So don’t wait any longer to take advantage of the many benefits of physiotherapy. Book an appointment today and start feeling your best!

Many people turn to their doctor as a first line of defence when dealing with pain, particularly in the neck or back. However, a good doctor will often recommend seeking the help of a physio anyway.
While doctors possess a vast array of knowledge, muscle and soft tissue pain is not their area of expertise. They may suggest taking pain medication and rest for a few weeks, but this can worsen the issue rather than addressing it.
Physiotherapists specialize in addressing these types of pain and can provide you with a personalized treatment plan. If you're unsure if we can help, give us a call and we'll be happy to consult with you.

An MRI can often show up irrelevant issues which are unlikely to be causing your pain. It can't see the bigger picture and can even have a negative "nocebo" effect. Studies have shown that patients who have an MRI before seeing a physio are more likely to report more pain and have a longer recovery time. Always take MRI findings with a pinch of salt and consider seeing a physiotherapist first to get a comprehensive assessment of your condition before considering any further tests. At our clinic, we always advise that you see your therapist first before going for an MRI.

Are you struggling with joint pain or limited mobility? Maybe you’ve been dealing with aches and discomfort for a while, or maybe you’re just starting to notice the signs of pain, limited range of motion, or fatigue?
These can interfere with enjoyment of everyday activities and prevent you from achieving your fitness goals. The pain or stiffness can become so intense that you’re afraid to do even basic tasks.
We offer mobility coaching to help you regain pain-free movement, improve physical abilities, and prevent future injuries. Our knowledgeable experts will help you find the best solution to get back to enjoying life. Contact us today!

*Special offer* - 6 week 1-on-1 coaching program now only €300

If you're looking for easy ways to improve your mobility and overall health, I've got three simple habits for you to try:

1. Sit on the floor for hip mobility: Sitting in chairs all day can make your hips feel tight and cause lower back pain. But did you know that sitting on the floor for just a few minutes a day can help improve your hip mobility? It's a small habit that can make a big difference.

2. Balance while brushing teeth: Want to improve your balance and ankle stability? Try standing on one leg while brushing your teeth! It's an easy way to work on your balance and coordination every day.

3. Lie on your belly while reading for spine extension: Do you spend a lot of time hunching over your devices? This can lead to poor posture and decreased mobility in your thoracic spine. But lying on your belly while reading can help promote spine extension and open up your chest. Plus, it's a great excuse to take a break and relax with a good book!

Incorporating these simple habits into your daily routine can help improve your mobility and overall health. Give them a try and let me know how they work for you! Don't forget to use to share your experience with the community.

Want help with customised mobility coaching? DM us 'LIFEFIT' to get the conversation started

In this blog, I'm going to be talking all about mobility and how to make it simple for you.

Years ago, I remember going to physio and being given exercises without a clue on how to do them unless I was supervised. The reason for this is that I didn't understand what I was trying to achieve. Firstly we must know, if you want to help something thrive, you need to understand it and then nourish it.
Just like how some flowers need water to grow while some don’t, our bodies also have different needs in terms of movement and stress. In this blog post, I'm going to give you a quick run through of the body, starting with the foot and making our way up, and teach you what types of stresses you should be giving different parts of your body.

First, let's start with the foot. The first area of the foot is from end of the toes to the midfoot. We want to give this area two types of stresses: alternating movement and spreading out. So, if you're wearing narrow, pointy shoes 8-12 hours a day, that's not going to help nourish that area.

The next area of the foot is the midfoot and it's like two rows of four ice cube bones. This area likes a "wrenching a towel" movement. Again, if your footwear has a solid arch and doesn't allow much movement through here, it's not going to be very well nourished.

Moving on up to the ankle, the ankle likes to close, open, invert, and evert. Most of our shoes have a lot of rigidity and because of the raised heels, we spend a lot of time with the ankle open and very little time with the ankle closed. This can be modified with slight changes to our habits. All in all your feet will thank you if you re-wild them and go barefoot more often.

The knee is pretty simple. It likes to just bend and straighten. However, because we don't get much movement in the foot and hip, we tend to pass a lot of the workload. This can lead to the knees being further away from our centre of mass, taking more load and pressure as well as extra unnecessary rotation. To have happy and healthy knees, let them stay in a comfortable position under your centre of mass by addressing your foot and hip function.

As we move up the body, we'll continue to discuss the types of stresses different parts of the body need to be nourished. Remember, understanding and nourishing our bodies is key to keeping them mobile and healthy.

As we move up the body, let's talk about the hips. The hips are a complex joint and have a lot of movement options. They like to move in all directions, including forward and backward (flexion and extension), side to side, and rotating. However, due to our sedentary lifestyle and lack of movement, our hips tend to become stiff and immobile. To keep the hips healthy, it's important to incorporate exercises that work on all planes of motion and to stretch the hip flexors regularly. Regular floor sitting helps greatly with this.

The spine is another important area to focus on when it comes to mobility. The spine is made up of a series of interconnected joints that allow for movement in all directions. It's important to maintain a healthy and flexible spine to prevent back pain and injury. Exercises such as yoga, pilates, and core exercises can help maintain a healthy spine. Contrary to common belief your spine loves to bend, so get bending.

Finally, let's talk about the shoulders. The shoulders are a ball and socket joint and have a wide range of motion. However, due to repetitive movements such as typing or driving, the shoulders can become stiff and immobile. To keep the shoulders healthy, load them in a variety of angles with compression (push) and distraction (pull).
In conclusion, to keep our bodies mobile and healthy, it's important to understand the types of stresses different parts of the body need. With the appropriate varied dosage and by incorporating exercises and movements that focus on nourishing our feet, ankles, knees, hips, spine, and shoulders, we can improve our mobility and prevent injury. Remember, the key is to understand and nourish our bodies, just like how some flowers will thrive with water and some won’t.

Breathing exercises are often overlooked, yet they can play a powerful role in reducing tension in the ribcage and the muscles that attach to it. This can be especially helpful for managing lower back pain or neck pain. You can also stimulate the vagal nerve, which is responsible for regulating the body's stress response and promoting relaxation. Whether you're new to breathing exercises or looking for a specific technique to address your symptoms, our team is here to help. Contact us for personalized guidance and advice.

Resting completely after an injury or pain is not the best way to recover. In order to regain function and reduce pain, it's important to maintain as much movement as possible. A little bit of discomfort is normal, but it shouldn't be unbearable. If you're unsure, seek help from a professional. We are here to help you recover and restore your movement.

Another fantastic workshop delivered for the NICSSA this morning covering all things

If you'd like to know more about how I can help improve your organisations health and empower your staff send me a message with the phrase 'lifefit'.

Yours in health,

Jack.

The Life Fit Studio

Are you curious about what happens during a physiotherapy treatment? Every session is unique, but the goal remains the same: to alleviate pain and prevent it from recurring.
During your appointment, we'll start by asking you detailed questions to understand the root cause of your pain. We'll then conduct an assessment, comparing our findings to your symptoms and overall health history.
Based on what we discover, your treatment plan may include massage, mobilization techniques, and customized rehabilitation exercises. Every plan is tailored to your specific needs.
Want to learn more about how we can help you? Book a free consultation with us today and let's discuss your individual case in more detail.

Are you dealing with neck pain? It can be incredibly frustrating, but there are things you can do to manage your discomfort. Here are some exercises and tips to help you alleviate your neck pain:

1. Pin & Stretch technique: check out our youtube channel for instructions.

2. Head nods: Gently nod your head forward and back, holding for a few seconds in each position and repeat. This exercise helps to stretch the muscles in the back of your neck and improve your range of motion.

3. Neck rotations: Slowly turn your head to the left and right, holding for 5 seconds in each position. Repeat this exercise 10 times. This exercise helps to stretch the muscles in the sides of your neck and improve your range of motion.

4. Stay active: Regular exercise can help to reduce neck pain. Low-impact activities such as walking, swimming, or cycling can help to keep the muscles in your neck and shoulders strong and flexible.

5. Improve and vary your posture: Maintaining good posture can take pressure off your neck and reduce pain. Try to keep your shoulders back and down, your ears in line with your shoulders, and your chin parallel to the floor. Variety of positions is also key especially if carrying out the same task for hours on end.

6. Take breaks: If you spend a lot of time sitting or looking at a screen, take regular breaks to stretch and move. This will help to reduce the amount of time that your neck and shoulders are in one position and can help to reduce tension.

Remember, always listen to your body and stop any exercise that causes pain. If your pain persists, consult with a physiotherapist for a personalized treatment plan. They will be able to assess your condition and recommend exercises and techniques that are specifically tailored to your needs.

Are you looking to improve the health and well-being of your staff? Look no further than our staff wellness program! Our team of experienced physiotherapists and wellness experts offer a variety of services to help keep your staff feeling their best.

We offer staff workshops on topics such as stress management, injury prevention, and healthy living. Our 1-on-1 care allows for individualized treatment and rehabilitation plans. And, for companies looking for something truly unique, we offer bespoke wellness programs tailored to the specific needs of your organization.

Investing in the health and well-being of your staff has numerous benefits. Happy and healthy employees are more productive, take fewer sick days, and have a positive impact on company culture. A staff wellness program can also improve morale and employee retention. Don't wait, contact us today to learn more about how we can help your team thrive!

feedback during yesterdays Recover & Thrive workshop.

We covered and much more.

Ciaran –“really good - thank you!!!”
Wendy – “Really good”
John -”Brilliant stuff Jack”
leslie –“thanks - defo think sorting flat foot would sort knee- ta”
Andrew - Thank you, very useful
Kieran “ PAIN WOULD BE 3 AND I FEE;L ITS MORE A STRETCH. THANKS FOR THE EXPLANATION”
John- “Thanks for that direction Jack, makes sense now when I think about my lack of hip rotation. Much appreciated.👍”
Diane – “Thank you ever so much for the wonderful talk and tips.”
Bev- “Found this really interesting and so worthwhile, thanks”
Jennifer -“Thank you, excellent talk”
Denise - “That was super. Thank you”
Catherine – “Thank you great talk and tips”
Gary – “Brilliant, thank you”
Andrew – “Excellent, hugely informative.”

If you'd like to know more about how this workshop can help your organisation then please drop me a message.

Struggling with tight muscles and limited mobility?
Does this lack of mobility hold you back from reaching your fitness goals?
Mobility coaching can help you improve your mobility, enhance your performance, and reduce pain! With the help of our experienced professionals, you can work towards achieving your fitness goals and living a more active lifestyle. Try our mobility coaching today to start feeling more flexible and get back to the activities you love!

At Life Fit Studio, we understand the importance of proper warm-up before training. That's why we highly recommend incorporating dynamic warm-ups into your routine. Not only do they improve performance and reduce the risk of injury, but they also set the foundation for a successful workout.

Why dynamic warm-ups?
Dynamic warm-ups prepare your body for the specific movements and demands of your workout. By moving your muscles through their full range of motion, you increase blood flow to the muscles, improve joint mobility, and activate the nervous system. This can help to reduce the risk of injury and improve performance during your weight training session.

How to incorporate dynamic warm-ups?
most importantly you want to replicate what you are about to do with your exercise, gradually building intensity. A simple way to start is by incorporating some light cardio, such as jogging in place or jumping jacks, to get your blood flowing. Then, you can add some dynamic stretching exercises, such as leg swings, arm circles, and torso twists, to focus on specific muscle groups.

Benefits of dynamic warm-ups:
Dynamic warm-ups have many benefits, including improved performance, reduced risk of injury, improved joint mobility, and activation of the nervous system. Additionally, dynamic warm-ups can help to reduce muscle soreness and improve overall recovery.

Incorporating dynamic warm-ups into your training routine is a simple yet highly effective way to improve performance and reduce the risk of injury.

CTA: "At Life Fit Studio, we highly recommend incorporating dynamic warm-ups into your weight training routine. Try it out and let us know how it goes! Tag us in your progress and share your results with us."

Having a healthy and well-functioning body is essential for feeling your best. Physiotherapy offers a variety of benefits to help you achieve this. Here are the top five reasons you should consider incorporating it into your wellness routine:
1. Relieving pain and discomfort: Physiotherapy treatments can be used to reduce pain and discomfort in any area of your body.
2. Improving mobility and posture: Physiotherapy can help you improve your mobility and posture as well as increase flexibility.
3. Reducing risk of injury: Physiotherapy can be used to strengthen muscles, which can reduce the risk of injury.
4. Improving balance and coordination: Physiotherapy can help improve your balance and coordination, enabling you to move more effectively and efficiently.
5. Enhancing performance: If you’re an athlete, physiotherapy can be used to enhance your performance by improving your speed, power and agility.
No matter your goals, physiotherapy can be an incredibly beneficial addition to your overall wellness plan.

Book in with us today and lets get started on your journey to health

Are you tired of feeling stiff and inflexible despite all your weight training efforts? Are you tired of feeling like your gains are hindered by your lack of flexibility? Are you afraid of getting injured while weight training?

It's time to take control and achieve a balanced and injury-free workout. Incorporate these 5 tips into your routine to improve your flexibility and reduce the risk of injury:

1.Incorporate dynamic stretching into your warm-up routine!
Dynamic stretching is a type of stretching where you move your muscles through their full range of motion while maintaining control of the movement. This can help to increase blood flow to the muscles and improve range of motion before you begin lifting weights.

2. Incorporate plyometric exercises into your routine. Plyometric exercises, such as box jumps or jump squats, can help to improve explosive power, as well as overall flexibility and agility. This will help you to perform your weight training exercises with more ease and reduce the risk of injury.

3. Incorporate a variety of rep ranges and tempos into your weight training routine. This can help to prevent muscle imbalances and improve overall flexibility and range of motion. This will help you to achieve a well-rounded and balanced workout, and reduce the risk of injury.

4. Incorporate functional exercises into your routine. Functional exercises, such as lunges, squats, and rotational exercises, can help to improve overall flexibility, balance, and stability. This will help you to perform your weight training exercises with more control and reduce the risk of injury.

5. Take the time to cool down and stretch after your weight training sessions. This can help to prevent muscle soreness and improve flexibility over time. This will help you to recover faster and reduce the risk of injury.

Don't let stiffness and the fear of injury hold you back from reaching your full potential. Incorporate these tips into your weight training routine and see the difference it makes in your flexibility and overall fitness. "

CTA: "Take the first step to a more balanced and injury-free workout by incorporating these tips into your routine. Tag us in your progress and share your results with us. Let's work together to achieve your fitness goals and reduce the risk of injury."

How diaphragm breathing can help alleviate your neck pain. Try incorporating diaphragm breathing into your daily routine!

Diaphragm breathing is a technique that involves using the diaphragm muscle, located at the base of the lungs, to control breathing.

Diaphragm breathing helps to reduce tension in the neck by promoting relaxation in the muscles and soft tissue of the neck and shoulders. When we are stressed or anxious, our breathing can become shallow and rapid, which can lead to muscle tension in the neck and shoulders. By focusing on deep, slow breaths and using the diaphragm muscle to control breathing, diaphragm breathing can help to reduce muscle tension and improve overall relaxation.

Additionally, when we breathe deeply and use our diaphragm, it can increase the amount of oxygen that reaches our muscles and soft tissue. This increased oxygenation can help to reduce muscle tension, improve circulation, and promote healing.

Diaphragm breathing also helps to activate the parasympathetic nervous system which is responsible for the relaxation response of the body, this can help to reduce the activity of the sympathetic nervous system which is responsible for the fight or flight response. When we are in a state of fight or flight, the muscles in our neck and shoulders can become tense, so by activating the parasympathetic nervous system through diaphragm breathing we can reduce muscle tension and promote relaxation.

It's worth noting that diaphragm breathing should be used in conjunction with other techniques such as exercises and stretches, to manage neck pain and tension.

Here's how to practice diaphragm breathing:

1. Sit or stand in a comfortable position with your back straight.
2. Place one hand on your chest and the other on your belly.
3. Take a deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. Your chest should remain relatively still.
4. Exhale allowing your belly to fall as you empty your lungs.
5. Repeat the process for a few minutes, focusing on deep, slow breaths.

Don't forget that diaphragm breathing can also be used as a relaxation technique, which can be particularly beneficial for people who experience tension headaches and neck pain caused by stress. As always, check with a medical professional before starting any exercise or breathing program, especially if you have a pre-existing medical condition.

Are you looking for exercises to strengthen your back and reduce pain? Look no further! Here are 5 exercises that can help:

Planks: Planks are great for building core and back strength. Start by holding the plank position for 20-30 seconds and gradually increase the duration over time.

Supermans: Lie on your stomach and raise both arms and legs off the ground at the same time. Hold for a few seconds and then lower back down.

Deadlifts: Deadlifts are a great exercise for building back strength. Start with a light weight and focus on proper form to avoid injury.

Cat-cow stretch: Start on your hands and knees and arch your back as you exhale. Then round your back as you inhale. Repeat for several repetitions.

Child's pose: Child's pose is a yoga pose that is often used as a resting pose or a gentle stretch for the back and hips.
To do child's pose, start on your hands and knees. Sit back on your heels and stretch your arms forward, keeping your hands shoulder-width apart. Your forehead should touch the floor and your back should be rounded. This stretch can help to alleviate lower back pain, as well as tension in the hips, shoulders, and neck.

It's important to breathe deeply and steadily while in child's pose, as this can help to release tension and promote relaxation. Hold this pose for as long as you feel comfortable, usually 30 seconds to a minute. You can also move back and forth between child's pose and cat-cow stretch for a gentle warm-up for the spine.

Remember to consult your physiotherapist before starting any new exercise program. Happy strengthening!