The Physiotherapy and Sports Injury Clinic

Excellent article on the benefits of exercise post surgery

The Serious Consequences of Recovery From Surgery and Inactivity | Physio Network Injuries happen. Planned or unplanned surgery might put us in bed for a while. Do you really need that brace? What are the consequences of as little as two

Delighted to have sponsored a recent open day at Naas Golf Club. Congratulations to all the winners.
We at DBC Naas Physiotherapy specialise in golf related injuries.
If you need a consultation, please call us at 045 874133 or book online.

Don't let your ailment, injury, or condition hold you back. Make 2024 the year you work on yourself. Find a Chartered Physiotherapist near you today with the ISCP's 'Find a Physio' tool.

Are you reaching the recommended exercise time per week?

Moderate intensity activities include:

- Fast Walking
- Recreational Swimming
- Golf

Vigorous intensity activities include:

- Circuit Training
- Football
- Jogging

Your physiotherapist can recommend suitable activities for you.

When it comes to exercising for the older generations, no one size fits all and it's important to find activities that suit your health needs, level of ability, are enjoyable and can be done easily and safely at home.

Arm stretches at your desk are "Magic" 🪄

Elevate your workday by releasing tension, enhancing flexibility, and promoting circulation💪!

🔎 Explore more at https://www.erwcpt.eu/msds

Stretch at your desk – to reduce tension and improve posture.
Explore more at https://www.erwcpt.eu/msds

This is a great visual post explaining meniscal tears thanks to

Great post by :
"👀The inner 2/3 of the adult menisci is avascular and referred to as the "white zone," likely receiving nutrition through diffusion with the synovial fluid. The peripheral 1/3 of the adult menisci, or "red zone," is well-vascularized and supplied via branches of the medial and lateral genicular arteries.

👌Isolated meniscal tears occur due to rotational or shearing forces placed across the tibiofemoral joint, especially when an increased axial load is placed through the menisci.

👀Relatively less force is required to create tears in those with degenerative changes of the menisci, typically seen in adults over the age of 40y/o, often with concomitant osteoarthritis

🤗They are more likely to occur in people over 40y/o with underlying degenerative changes, in the absence of a distinct inciting event.  Longitudinal (vertical) tears run perpendicular to the tibial plateau and parallel to the long axis of the meniscus. In contrast, radial tears run perpendicular to both the tibial plateau and long axis of the meniscus, originating from the inner free edge of the meniscus.  

😭😭Complex tears involve some combination of horizontal, longitudinal, or vertical tears. In contrast, displaced tears involve either complete detachment of a piece of meniscus or flipping of a piece of the meniscus that is still attached to the rest of the meniscal body. 

🪣Bucket-handle tears are fragments of complete longitudinal tears that migrate centrally over the remaining menisci, whereas 🦜parrot-beak tears are radial tears with partially detached fragments. Flap tears are partially detached fragments of horizontal tears.  Tears within the outer 1/3 vascular zone of the menisci are "red-red" tears, whereas those with central margins extending into the inner 2/3 avascular zone are "red-white" tears.  Tears contained within the inner 2/3 avascular zone are "white-white" tears.  Tears located within the red zone have the highest potential for either spontaneous healing with conservative management or successful outcome following meniscal repair."
You can learn more about this topic from the lecture by Jonas Thorlund at www.trustme-ed.com

To avoid falling In this very cold weather its very helpful to remember to follow the example of the experts in winter walking.in other words walk like a penguin with your feet slightly turned out, take smaller steps and arms slightly held out from your sides.

Achilles tendon Rupture:

This is a very serious injury which can be managed both by conservative or surgical means.
However both will require an extended period out of sport of between 6 to 9 months
The most important thing is to get an assessment of the extent of the injury by your physiotherapist as soon as possible after the injury.
The following is an outline of how the rehabilitation programme is designed.

Phase 1 : 0-2 weeks

Cast immobilisation in 20-degrees plantarflexion
Non weight bearing with crutches
Phase 2: 2-4 weeks

CAM walker with 2-4cm heel lift 25-50% weight-bearing
Avoid moving ankle beyond plantigrade in exercises
Phase 3: 4-6 weeks

CAM walker with progressive weight bearing to full weight bearing by six weeks
Avoid moving ankle beyond plantigrade in exercises
Phase 4: 6-8 weeks

CAM walker weight bearing as tolerated
Gradually remove heel lift
Avoid moving beyond plantigrade
Introduce light Achilles strengthening in plantarflexion
Phase 5: 8-12 weeks

Wean CAM walker over 2-5 days
Begin pain-free gentle movement into dorsiflexion
No strengthening past neutral
Phase 6: 16+ weeks

Full range of motion in strengthening
Aiming return to full sporting activities at six months

The Clinic is back working normal hours today. Hope you all have your New Years resolutions planned. If we can help you to achieve your goals just call the clinic at 045 874133 for an appointment or or book online.

Very helpful information shared by BJSM

⚠️ "Pelvic floor dysfunction among athletes is undervalued, underreported, and undertreated" 🏃‍♀️

Have you seen the from the ? 📖

🔟 naked truths about the pelvic floor in athletes👇

https://bit.ly/47P0pfy

Here is a very interesting review of how to return jumping athletes to their sport .Thanks to Rethinking Physiotherapy for sharing this information

How to Progress Plyometrics for Jumping Athletes - Physio Network Do you want to learn about how to return jumping athletes to their sport? This excellent blog takes you through plyometric regressions and progressions for jumping athletes.

September 8th is World Physiotherapy Day 2023. The theme this year is arthritis and the role of the physiotherapist. It is so important to keep moving and stay active when you have arthritis.
Here at the clinic we can design a personalized exercise program for you. Call us at 045 874133 to set up an appointment or book online.

Overburdened with a heavy schoolbag? Why not try Wheeled School Bags?
Its back to school time. These bags may not look so cool but with the concern over the weight of school books they make for a very effective solution.

Here is a very useful poster from the BJSM on post concussion protocol return to exercise

🚨 What is important during the early recovery phase from sport-related concussion?

🧠 Light PA in first 48 hours
🧠 Mild symptom increase (2/10) during physical or cognitive activity does not impair recovery
🧠 Sleep and ⬇️ screen time

➡️ https://bit.ly/3O3bstS

Delighted to have sponsored a recent open day at Naas Golf Club. Congratulations to all the winners.

We specialise in golf related injuries. If you need a consultation, please call us at 045 874133 or book online.

We are delighted to sponsor an Open Day at Naas Golf Club on 9th June.
Best wishes to all participants and we hope you all enjoy the day.
We look forward to seeing you there.

If you have any injury or pain that needs attention, call us at 045 874133 for an appointment or book online.

Are you ready to return to golf? Now that the evenings are getting longer it is time to get back out on the golf course.
If you have ongoing injuries or need advice prior to returning to golf contact the clinic at 045 874133 for an appointment or book an appointment on-line.

This progressions will fuel your motivation to train but remember to listen to your body and rest as needed. If you have concerns that you are overdoing it or straining your body, consult your GP or a Chartered Physiotherapist.

Sometimes you really do have a "pain in the butt" here's a great summary from Physio Networks showing how to avoid or relieve Gluteal pain and if this doesn't help contact the Clinic on
(045 ) 874133 or book on line.

Great explanation about Meniscal repairs

Post: All-inside meniscal repairs may be >4 times more likely to fail than suture hook + outside-in repairs. Age

😱 Hamstring Injuries 😱
Hamstring injuries are one of the most common injuries among sportspeople, and can have long-term effects on participation and performance. As we come into the later stages of the soccer and rugby seasons, and as we approach the GAA preseason, now is the time to minimise your risk of injury. If you would like advice on how to prevent hamstring and other injuries, or if you have suffered an injury, please feel free to give us a call on 045 874133 or book online today.

🥳New Year's Resolutions🥳

Happy New Year from all of us at The Physiotherapy and Sports Injury Clinic. If you would like to get an assessment before undertaking any activity, please give us a call on 045 874133 or book online today!

NEW YEAR - NEW PLAN
It’s that time of year again when we all decide to shed the Christmas pounds and get into a new fitter healthier mode!! If you start too intensely the chances are you will not only not be able to keep it up you may also injure yourself. So before you start make a realistic plan, work on your flexibility and check your shoes for wear.

If you have previous injuries it’s a good idea to check in with your chartered physiotherapist to see if there are things to avoid and if you require a biomedical assessment or advice regarding the most suitable shoes. Your physio will also be able to advise you on the most suitable exercises for you if you decide the gym is for you.
So remember work on your flexibility and start off slowly and build up your exercises over six weeks.
Call us on 045 874133 or book an appointment online if you need assistance.

Great blog showing why its sometimes difficult to sort out these injuries
Great post by :

Groin Pain!
Great post by :

"👉 The Doha agreement meeting classification system of groin pain in athletes is a clinical classification system based on patient reported injury history and clinical examination findings. https://pubmed.ncbi.nlm.nih.gov/26031643/

👉 The classification system addressed the problem of heterogenous terminology for the diagnosis of longstanding groin pain in athletes and was the result of an agreement meeting among 24 international groin experts.

👉The structured clinical examination consists of pain provocation tests, including palpation, resistance testing, and stretching of the hip adductors, hip flexors, and abdominal muscles. Hip range of motion and hip impingement tests, such as the flexion-adduction-internal rotation (FADIR) and flexion-abduction-external rotation (FABER) tests are also performed. The pain reported by the athlete during the tests has to correspond to the athlete’s self-reported groin pain experienced during participation in sport.

💡 Overview of the Doha agreement classification

👉 Adductor-related groin pain :
📍 Adductor tenderness and pain on resisted adduction testing.

👉 Iliopsoas-related groin pain
📍 Iliopsoas tenderness. More likely if there is pain on resisted hip flexion and/or pain on hip flexor stretching.

👉 Inguinal-related groin pain
📍 Pain in inguinal canal region and tenderness of the inguinal canal. No palpable inguinal hernia is present. More likely if aggravated by abdominal resistance or Valsalva/cough/sneeze.

👉 Pubic-related groin pain
📍 Local tenderness of the p***c symphysis and the immediately adjacent bone. No particular resistance tests suggested to provoke symptoms related to p***c-related groin pain.

👉 Hip-related groin pain
📍 Clinical suspicion that the hip joint is the source of groin pain, either through history (e.g. mechanical symptoms of locking or catching) and/or clinical examination (e.g. painful and limited range of motion of the hip)."
If you want to learn about groin pain, check out the new lecture at by groin expert Andy Franklyn-Miller! 🙂👍
www.trustme-ed.com/lectures