Treharne Physiotherapy

I’m looking for 5 people who want to GET PAIN FREE, FULLY MOBILE, AND ENJOY LIFE AGAIN,without doing

❌ Hours of cardio at the gym

❌ Cut out all their favorite foods

❌ Completely put their lives on pause

If this sounds like you and you:

✅Have 2 or more hours per week you can commit to moving

✅Have a goal you’re willing to achieve

✅Are coachable and willing to learn...

Then this program is for you.

Just drop me a DM with the word "PAIN FREE” and I can send you all the details on how it works.

Speak soon 📲

Progress doesn't always mean increasing weight.

Keeping the same weight but learning to control it better...
..IS STILL PROGRESSION

Comment ''PROGRESS' if you are stuck in a rut with your rehab'

Knee pain and marathon running.

You don't need to stop running to carry on training.

Making small adjustments to speed, volume and intensity of running sessions

THEN

Sprinkle in a solid strength training plan to rehabilitate the problem.

(HINT: it wasn't just some crappy band exercises)

RESULT...

Completed their marathon...and is ready for more. 💪🏻

DM "RUN PAIN FREE" if you want REAL help with your running

OSTEOPOROSIS can be a scary diagnosis and often comes out of nowhere.

The problem with Google, websites, and health professionals is that there is a focus on

- DON'T do this
- YOU CAN'T do that
- YOU WON'T do that anymore.

Often, it feels like you're losing your sense of identity and control of your life.

However...if you make small steps to make small changes the sum of these can have HUGE benefits to your bones and health

The last one is extremely important

1- Strength train. Get a suitably qualified coach to help you start this.
2- Adequate protein intake. 1.2-1.6g per kg of bodyweight is a decent target
3- Get your calcium levels checked
4- Supplement with good quality Vitamin D
5- Set a target to reduce or give up smoking
6- Walking to keep up your general level of fitness
7- Aim to get a consistent 7 hours of sleep
8- Don't let it Define you

OSTEOPOROSIS can be a scary diagnosis and often comes out of nowhere.

The problem with Google, websites, and health professionals is that there is a focus on

- DON'T do this
- YOU CAN'T do that
- YOU WON'T do that anymore.

Often, it feels like you're losing your sense of identity and control of your life.

However...if you make small steps to make small changes the sum of these can have HUGE benefits to your bones and health

The last one is extremely important

1- Strength train. Get a suitably qualified coach to help you start this.
2- Adequate protein intake. 1.2-1.6g per kg of bodyweight is a decent target
3- Get your calcium levels checked
4- Supplement with good quality Vitamin D
5- Set a target to reduce or give up smoking
6- Walking to keep up your general level of fitness
7- Aim to get a consistent 7 hours of sleep
8- Don't let it Define you

Client SUCCESS!!!

Long-term rehabilitation can be a TOUGH SLOG!!!

Especially TENDON Rehabilitation

6 months into the process and finally back to being able to tolerate pivoting, deceleration, jumping WITHOUT being in pain

- No fancy massage
- No electrified needles
- No €300 Orthotics

Just SPECIFIC , PROGRESSIVE , OVERLOAD and some bloody hard work

Vote for Activate in Best of Kerry 2023 awards

The shortlist for this year's Best of Kerry in association with Lee Strand Milk is here! You've been sending your nominations in your thousands, now it's time to vote for the final! Visit www.radiokerry.ie/bestofkerry !

International women's day

Celebrating the achievements of this great bunch of Women within the Activate Masters community.

Not only are they now physically strong, and becoming fitter all the time.

Their trust and belief in what their bodies now have the ability to do is a testament to their commitment and effort in the programme.

The encouragement and support that they provide to each other is brilliant to see and will see them continue to improve for the months and years to come

Happy International women's day to the easiest group of ladies to coach EVER!!!

MRI scans aren't the holy grail!!!

They are pretty good at picking up the REALLY BAD STUFF...fracture, cancer, stenosis etc...

But once they rule those things out we're left with the problem that

"PAIN IS WEIRD AND COMPLEX"

Disc degeneration, bulges, facet joint hypertrophy, foraminal narrowing are all NORMAL findings in people WITHOUT PAIN.

Don't get hung up on your MRI

Get hung up on getting back to yourself

Movember running challenge Day 23

3km down. Legs felt heavy after the increased distance and pace of yesterday.

Left the run till later in the day to avoid the -2C temperature at 9am this morning 🥶.

Wooly hat is part of the uniform in clinic today.

Movember running challenge Day 22.

4km down. Increased pace. Must be the weather 🌞🌞🌞

Fueled by .m_reidys coffee from

Post run - strength session

A1 overhead press 40kg 4x8
A2 Kettlebell single leg RDL 32kg 4x10
B1 inverted row 3x10
B2 cyclist squat 32kg 3 x 10
C1 box step down 3 x 8/8
C2 deficit press ups 3 x10

Onto to tomorrow...8 days to CHAD

Movember running challenge Day 12

3km down and another .ie coach with the support this evening.

'Run with Rob' has been such a hit that it could become a weekly episode 🤣

https://movember.com/m/14582246?mc=1
To donate to the charity.

Movember running challenge. DAY 4

Running with 40 pounds on your back!!!

Is it GOOD OR BAD?!?!

Check out the video

Movember Challenge Day 4 "Isn't running with 40 pounds on your body going to damage your knees??" Honestly...it depends. I wouldn't start somebody running with 40 pounds on their back, However... The human body is incredible and can adapt to any load placed upon it. Check out the video to see how your cadence (step rate) can affect the forces out through your knees, and ankles Good luck to all of you completing Movember challenges. Back to running tomorrow

Strength-Mobility-Core

Live Pilates class
2 x a week
45 minutes
Live streamed and watch back UNLIMITED times

Message for more information

Disc bulges!!!

Too often I get asked about what's 'Safe' or 'what NOT to do' with disc bulges seen on an MRI.

The vast majority of the time it's nothing worth worrying about.

Pain is way too complex to be isolated to a specific structure on a scan.

Get help.
Get a plan
Get back to normal

Osteoporosis and walking

Easiest way to increase your exercise and start getting stronger bones

Check out out recommendations

Strength - Mobility - Core

Live Online Pilates classes
45 minutes
2 classes per week
WATCH BACK in your own time

Message for more information

The Rotator cuff isn't only worked in rotation😳🤯

Too many times I see people who have been doing really low level rotational exercises and wondering why they aren't getting better.

It's not progressive
It's not specific
It's not overloading the tissues

☑️Early stages these are ok.
❌ But they become too easy very quickly

Let us know if you're struggling with shoulder pain

Osteoporosis and medication

A combined approach of exercise/bone strength training PLUS medication is THE recommended way of

-Reducing further bone loss
-Preventing fractures and falls
-Maintaining lifelong health

Strength-Mobility-Core

"It's not just about your abdominal muscles"

2x45 minute classes a week
LIVE streamed to you
Unlimited watch back in your own time

Message for more information

Rehabilitation following COVID-19.

There are going to be lots of people out there who will be having difficulty getting over COVID-19.

Getting advice for you shoulder/knee/back pain might have worked for you in the past.

However, COVID-19 is not something instagram is there to help you recover from.

Please get medical advice before resuming any exercise and have someone who is responsible for monitoring your recovery

Exercise with Osteoporosis

There's so much information or there which tells you what to do and what not to do with Osteoporosis.

How to choose what's best can be really difficult.

People also often have a fear that they're doing the wrong thing and fear wasting their efforts.

Following these 3 rules is a good starting point to discuss with your doctor, GP, Physiotherapist

Message us for more information

Strength - Mobility - Core

Online Pilates
2 x 45 minutes classes
LIVE streamed to you
WATCH BACK in your time

Message for details

MRI and back pain.

Lots of questions around do I need an MRI for my back pain.

In general NO!!....but

An MRI scan is just 1 piece of information to help assess your problem.

YOU ARE NOT YOUR SCAN!!!

Pain is way to complex to be reduced down to just what things look like on a scan.

They're good for looking for the horrible stuff (ruling bad stuff out) but not for telling us the problem (ruling stuff in)

How does bone density increase?

With Osteoporosis making bones less dense. How do we improve the density of the bone?

Strength - Mobility - Core

Online Pilates
2 x week
45 minutes classes
LIVE STREAM OR watch back at your own time.

Message us for more information

Ask the Physio №4

Stretching and tendon pain.

Like picking a scab..satisfying but maybe not the best thing

Send us your tendon questions

Diagnosing Osteoporosis

The process of diagnosing of osteoporosis

How does the this happen and what does it mean?

It occurs slowly and gradually and can improve SLOWLY and GRADUALLY.

Earlier picking it up means earlier treatment.