Stack Pain & Injury Solutions

Empowering few days learning from to ensure we continue to give world class treatment & rehab 🌍

Recently tore medial meniscus in right knee

working this along with massive limitations in right hip from previous surgeries in 2015

Great to get a bit of treatment & see what it feels like for all our clients my heart goes out to ye all🥵😂

Challenging your Nervous System is🔑 for long term change

If your not stressing your not growing 📈

Thanks looking forward to applying in clinic Monday

How well is your foot distributing load from distal to proximal?

Here we are working on dampening stress through the lower limb!

The nervous system is only happy to produce as much force as it can accept!

50 yr old runner from suffering with left knee tendinopothy on and off since the Dublin marathon October 2019. Left knee tendon is his symptom/problem area.

Full injury history:
Low back pain on and and off throughout the year.
Left knee tendinopothy October 2019.
Sprained right ankle multiple times since childhood.
Surgery right knee cartilage removed

That left patella tendon is being overloaded. We can strengthen that left patella tendon all we want to be stronger but if we don’t address the reasons WHY it’s being overloaded it’s going to be a constant uphill battle!

Kevin is a serious athlete doing lots of movements really well.

During the assessment we noticed Kevin was unable/not comfortable to shift weight into his right leg. Most likely due to that surgery on the right knee and multiple right ankle sprains.

This means his left leg has to pick up all the slack and do a lot more work than the right every time his foot hits the ground!
We used percentages and diagrams(image 2) allowing Kevin understand that if the left leg is doing 70% of the work, the left side of the body will get over loaded. We need to allow his right lower limb to feel safe experiencing load again!

1. We first allowed Kevin to feel safe loading his right lower limb(image 4) Allowing a more even distribution between left and right legs

2. Improved knee range of motion in left leg

3. We got Calfs and hamstrings working isometrically. Getting the calfs and hamstring really good at accepting load so that tendon at the front has a lot less work to do.

4. Allowed his midline to be more adaptable (addressing low back pain that flares 2-3 times/year while also helping knee)

5. Accepting weight eccentrically& concentrically allowing calf hamstring glutes and quads to work together and distribute load more evenly as opposed to having the quads and patella tendon taking up all the slack

Great opportunity for a lower back pain client to come to his own conclusion how quickly things change when you go after your limitations vs just rubbing where the pain hurts

Stubborn Achilles?

2 rounds!
Go from one exercise straight into the next no break.

Video 1: 5 reps
Video 2: Hold for 1 minute
Video 3: 20seconds

Rest for 1-2mins

Round 2 as above ☝️

Rest 1-2 mins

After a week or two you can finish off with some skipping as we move towards taking advantage of the preflexive and reflexive properties of the lower limbs!

Tag someone below with Achilles issues this might help👇

Restoring knee flexion is rarely a tight muscle issue, but it requires a treatment strategy that targets the dynamics of the muscles around the knee/lower leg, as well as the joint and how the brain controls those structures

Here is a great manual drill I learned from that integrates the foot with a low intensity overcoming isometric

Maintaining a low intensity isometric at the foot serves as a nice platform to drive more motion manually at the tibia (shin bone).

The tibia needs to rotate inward to achieve full knee flexion, and coupling that will some load through the foot helps to share stress across the lower leg more evenly.

Often I find there’s TOO MUCH muscle activity around the knee when clients have limited motion, so with this drill we’re able to shift that activity into the foot while simultaneously getting more motion into the knee with active & manual movement!

‘I am now 100% pain-free reaching my hand overhead and doing day-to-day activities like cooking/putting on my jacket. Have now started implementing throwing and striking a ball against the wall of the house and my confidence is definitely restored, so I'm no longer hesitating on my overhand swing. Thanks a mill, Conor!’

Catriona Casey Cork: World No 1 handballer 3 sessions in as she takes full advantage of her break from handball in anticipation for her 40x20 All Ireland Senior Singles Final.

Catriona had been struggling with bilateral tennis elbow and shoulder pain for over a year!

It’s important that we as practitioners look at how the individual moves in the real world. What do they need to express? Where do they need to be able to tolerate load through?
We can then mimic these qualities in a rehab environment to improve movement capacity.

Pause the video at the start: note the position Catriona is in striking the ball overhand. Continue watching to see how we applied these principles to Catriona’s overhand stroke!

Being pain free is great but Catriona has bigger ambitions and goals than ‘just being pain free’! She realises the demands of playing Handball having 3 games in 2 days and often 4games in 3 days flying into the USA on a Thursday and flying back to Ireland the Sunday evening to be back teaching in Phibsborough Tuesday morning. Now that the pain is gone she has come to her own conclusion it’ll be another 2-3 sessions of higher level rehab to build resilience in the body to ensure that shoulder and elbow pain stays away for good as she moves towards thoughtless fearless movement

Hip internal rotation part 2 (on the road) ☘️

Hip Internal Rotation Part 1:

Gentle way to introduce hip internal rotation!

Below is built up over a period of time.

1. 30-40% of your max effort into the ground for 2mins coupled with the breath.

2. When you get comfortable in this range you can take a pillow away bringing knee closer towards the ground

3. Introduce rotation at the torso which will bring the hip joint into more internal rotation