Achilles Tendinopathy

The Achilles is an important tendon in the lower leg, attaching the calf muscles to the heel bone. It is the biggest and strongest tendon of the body and as such can be very painful and debilitating when injured. One of the most common injuries to occur in the Achilles is a tendinopathy. A tendinopathy […]

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Tips for arthritis in wintry weather 

Struggling to get out of bed in the morning? The winter season may be great for Christmas parties, drinking hot chocolate and cosying up indoors but as those living with arthritis will tell you, it is also the season of joint aches, pains and stiffness. Getting out of bed in the mornings may get harder […]

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Four upper back stretches for a better posture

Your upper back, also known as your thoracic spine, is an area that often becomes tight due to a modern lifestyle and certain sports. Although this area may not be painful itself, it can lead to pain in other areas such as the lower back, neck, shoulders and even the elbows. Even your breathing can […]

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Ice or Heat

It can be difficult decide when to apply heat and when to apply ice to an injury or painful area. Certain injuries are usually more responsive to one than the other. Although research is still ongoing over the effectiveness of each, there have been some basic guidelines for their application which should be useful to […]

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Exercises to do while you commute

The commute between work and home can be a long stretch for some. Most of us spend this time reading from our phones, others think or plan while the odd person uses this time for quick nap. Many of these postures can be strenuous on the neck and shoulders especially when carrying a heavy bag […]

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Preventing Recurrent Ankle Sprains

Ankle sprains are very common sporting injuries, especially when that sport involves jumping, pivoting and twisting. Ankle sprains also occur throughout day to day life when walking on uneven surfaces, missing a step or tripping. The most common type of ankle sprain occurs when the foot rolls in underneath the leg causing tearing or strain […]

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Scar tissue and pain

Sometimes scars are visible after an injury and can clearly be seen with the naked eye such as with burn wounds or cuts from surgery. Other times scars cannot be seen but they are still there such as with pulling your hamstring muscle or spraining your ankle; some of the fibres can be torn but […]

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Degenerative Knee Disease

Persistent knee pain in the middle aged person frequently results in a visit to the doctor. This grumpy knee pain often gradually builds and starts to impact on daily activity and exercise. Commonly, a person with persistent knee pain above the age of 35 years can be met with the terms: ‘middle aged knee’ or ‘degenerative knee […]

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Active rest for back pain

One of the first things that most of us are inclined to do when we have a bout of back pain is to rest. Although rest is needed to allow the back time to recover, it can also have undesirable effects which may prolong the recovery period. Active rest is the way forward with many […]

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Exercising during and after pregnancy

We’ve found this brilliant article from BBC Sports for you about exercising during and after pregnancy. It shows that the advice re: returning to exercise post natally is so varied and often unique to the individual. The article highlights the importance of not returning to exercise too soon but demonstrates that there are no clear […]

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9 EASY DESK-BASED EXERCISES

Our lives are so busy that often we don’t allow ourselves enough time to move during the day. Here are some quick and easy exercises that can be done at your desk to prevent muscle tension and pain. Try to do them regularly during the day. 1 BACK ROTATION Hold for 10 seconds. Repeat each […]

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Pulled Hamstring

Your Hamstrings are the large muscles located at the back of your thigh. They start at your sitting bones and end below the back of your knee. A strained Hamstring is one of the most common injuries in sports which involve sprinting such as football or rugby. It usually occurs when the knee is extended […]

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Warm-up for golf players

Improving your game of golf can be as easy as just adding a few dynamic stretches to your warm-up routine. Having a proper warm-up energises your muscles, giving them more power and flexibility and helps prevents injuries. Arrive a few minutes earlier to get your body and mind ready for the game. Below are a […]

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Wry neck

Acute torticollis or wry neck is a term used for a stiff and painful neck that can feel “locked”. The neck can become stuck at an odd angle and any attempt to move the neck towards the neutral position will result in sharp pain, mostly on one side of the neck. It can be quite […]

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Wearing the correct running shoes

Wearing the correct running shoes can make a significant difference to your running, not only in your technique but in your enjoyment of the sport. It provides protection and support and may help prevent certain types of injuries, keeping you on the road. Here are a few reasons why it is important to wear the […]

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Managing your back pain while flying

Flying can be strenuous on the lower back because of the long hours sitting in a cramped space and in a seat which is not very supportive for your lower back. Here are a few tips and exercises to get you through your flight. Airport You could ask your doctor or physio for a medical […]

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Foam roller exercises

Fascia or myofascia is a form of connective tissue that is very tough and strong whilst also being extremely flexible. It is a lining that encases almost every muscle fibre and spans the entire body. It’s main function is to help transmit tensile forces in the body. If the fascia is tight, it may lead […]

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Health and Safety Day

Catherine Fitzgerald our specialist Physio/Workstation Assessor was involved in the Health and Safety Day at one of our clients The European Bank for Reconstruction and Development. She was giving advice on how to sit during the working day to avoid aches and pains, posture advice and specific exercises to prevent pain using a mock up […]

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Iliotibial band syndrome

Typically, there will be problems with the biomechanics of the lower limb. Invariably with runners. dynamic muscle control (control of movement patterns) around the hip and pelvic girdle is an issue, and often the eccentric control (where muscles are required to lengthen under loading or tension) of the quadriceps group also. This manifests as what […]

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Common running injuries

Tibialis posterior dysfunction Tibialis posterior is a tendon controlling the medial (inside) arch of the foot. When this is weak or injured it can result in a collapse or lowering of the medial longitudinal arch of the foot, commonly called a ‘flatfoot’ deformity. Injury to the tendon can occur by trauma, for example a direct blow […]

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