golf warm up

Disaster at the Masters…….Before the competition even starts!!

Golfers all over the country will be tuned in with keen interest considering the Irish representation in the US Masters today. Already there has been some notable incidents with tournament favourite Dustin Johnson suffering a fall at home and injuring his back. We’ll wait and see what emerges here but something tells me that he’ll be alright on the night!
The traditional Par 3 competition on the eve Day 1 has been a washout and abandoned for the first time ever. Players may be forgiven for not being too upset as a winner of the Par 3 competition has never won the US Masters in the same year.
As a physio and a golf fan, the US Masters is the unofficial start of the domestic golfing season. Players all over the country begin to get the appetite for the game back coinciding with the change in the weather.
Inevitably, this brings with it a few interesting challenges. The golf swing is a complex beast no matter what a player’s handicap or ability is! Biomechanically there is a huge amount of force being created and that can have a major impact on some of the structures in the body – Just ask Tiger!

traning for golf physiotherapy

The Great Golfing Conundrum….

In reality, the majority of recreational golfers would be really well served by committing a small amount of time and effort into a short routine performed 2-3 times per week in an effort to keep the body supple and strong.
There is a myriad of opinion on what is the best routine and exercises to focus on. I’m a firm believer that the best exercises to focus on are the ones that get done!
Designing a manageable and time efficient routine that as the American’s would say provides “bang for your buck” is very achievable. Attempting to make small changes to a weekly routine can lead to a significant increase in both improving performance and preventing niggles and injury.
Strength training and mobility exercises are largely the key ingredient in this process. Tailoring the program to either the living room floor or the squat rack in the gym depends on the individual.
As a golfing Physio, my mind is always analysing practical ways to try and help with the enjoyment of one of the best and worst (depending on how you’re playing) games around. The fact that you can get better as you get older is a unique attraction with this game and maybe why it’s so appealing??
If you want to discuss any of your golfing ailments feel free to contact me at or you can phone the clinic on 01-4964002.

physiotherapy Dublin 6

The Golf Physio – Ronan Fallon

Ronan Fallon (MISCP) Personal Health Director of Physiotherapy



Improve your Brain Health- By Marion Slattery

Over the last number of years, it seems that increasingly in the media we are seeing people live with neurological conditions that affect the brain such as Alzheimer’s, Parkinson’s, Stroke and other disorders. At the same time there has never been so much emphasis on the benefits of regular exercise and the optimum diet for a healthy body and brain.

We are being bombarded in the media with information written by specialists, experts, bloggers, and anyone with a social media account,  having their weigh-in. Everyone has an opinion on what good health is but is there a simple one size fits all formula to follow?

Having attended the lecture on ‘Our Beautiful Minds: Our Brains and how they shape our lives’‘ earlier this week by Professor Shane O Mara, Professor of Experimental Brain Research in Trinity College, I learned that maybe being healthy isn’t as complex as all the newspapers, magazines, and online media make out. The three main points I took from the lecture were simple in their own way. He highlighted the importance of exercise, sleep, and giving your brain a chance to rest. Very simple suggestions but can we actually follow through? Why should we even try?

Looking at the most recent statistics in Ireland, it is estimated that over 700,000 people in Ireland live with a neurological condition, representing about 17% of the total population of Ireland. These conditions include acquired brain injury, epilepsy, multiple sclerosis, stroke, Parkinson’s disease, dementia and other progressive, intermittent or disabling conditions of the brain or spinal cord. While not all neurological conditions are preventable, there are certain things we can do that can reduce our risk of developing these conditions.

Poor health is never far from anyone’s door and it makes no exception to your social status, religion, race, or otherwise. Last year the infamous Billy Connolly came out to speak about his diagnosis of Parkinson’s Disease. In the last few years the country music singer Glenn Campbell, made known for his hit ‘Rhinestone Cowboy’ released the movie of his farewell tour as a result of being diagnosed with Alzheimer’s Disease. Last year Amy Huberman and Brian O’Driscoll  featured on the cover of the Irish ‘Parkinson’s Ireland’ Summer magazine as Amy’s father is living with Parkinson’s Disease. As we are living longer we are also living longer with and developing neurological conditions.

With increasing evidence linking exercise and diet, mindfulness and relaxation to improved health, we need to look at what we can do on a daily basis to maintain good body and brain health. Over the age of 30 on average you lose slightly less than 0.5% of your brain each year. It has now been proven that by exercising alone you can increase the size of your hippocampus, a part of the brain that makes memory.  Research also supports being socially active, it reduces your risk of dementia.

Here are some more suggestions to improve your body and brain health:

·         Exercise regularly

·         Maintain a good sleep routine

·         Give your brain a rest

·         Eat a well-balanced diet

·         Challenging your brain

o   Read a book

o   Do a crossword

o   Travel to new places

·         Learn something new

·         Keep socially active

·         Keep a check on your cholesterol/blood pressure/ weight

·         Adopt a positive attitude

Our generation are living longer but we need to ensure that we’re living Better too. Give yourself the best chance at ageing well.

Lowering Your Cholesterol The Healthy Way- Caoimhe O’Leary

Have you had your cholesterol checked?

More people die in Ireland today from heart disease than any other illness. It accounts for 36% of deaths in Ireland. The positive news is that 80% of the incidence of heart disease can be prevented by improving lifestyle factors. Unfortunately, we are not in control of other risk factors such as age, gender and genetic predisposition to illness. We are however in control of modifiable risk factors such as cholesterol, blood pressure and smoking and if taken care of we can reduce the risk of developing heart disease.

Get your cholesterol and blood pressure checked!

Cholesterol is a waxy substance of which 75% is produced by the liver and 25% can be found in certain foods.

It is essential in producing all the body’s cells and hormones, and is needed to make vitamin D and bile for digestion.  However, when your blood has too much cholesterol this can stick to the walls of arteries. A build-up of cholesterol in the arteries, narrows the arteries restricting the amount of blood flow to the brain and heart. This can eventually cause a blockage leading to a heart attack or stroke.

Cholesterol is carried in the blood attached to proteins called lipoproteins. There are two main lipoproteins: LDL (low density lipoprotein) and HDL (high density lipoprotein). Too much LDL is unhealthy therefore it is referred to as bad cholesterol and should be kept low. HDL is protective however and helps to remove LDL cholesterol. HDL is known as the good cholesterol and should be kept high.

What do the numbers mean?

One of the best ways of taking control of your cholesterol is through a healthy diet and physical activity.

Choosing a healthy diet low in saturated fat (butter, cream, cheese, coconut oil, palm oil, lard, fatty meat, processed meats, confectionary foods) is one way of reducing your cholesterol levels. Aim to consume less than 20g saturated fat per day to help to reduce your LDL cholesterol. When reading food-labels avoid anything more than 5g saturated fat per 100g.

It’s not all about cutting out the bad stuff – the good news is that there are foods you can introduce into your diet that will also help to lower your cholesterol levels.

  1. Nuts – with their positive nutrient profile of fibre, falvonoids and monounsaturated fats, have been shown to lower cholesterol by 3-7.5% and reduce the risk of heart disease by 37% . Aim for 30g unsalted almonds, pecans, pistachios, walnuts or peanuts per day.


  1. Soluble fibre – found in fruit, vegetables, oats, beans and pulses can lower LDL cholesterol by 5-20% if you consume 15-20g per day. Increase foods containing oat beta – glucan (porridge, oatbran, oatcakes, porridge bread)  and other wholegrains, beans and pulses (aim for 80-100g per day).


  1. Oil rich fish – a rich source of unsaturated fats especially omega 3 which have heart protective benefits. Aim to have 1-2 servings (140g) per week – salmon, sardines, mackerel, kipper, trout, anchovies, eel, pilchards, fresh tuna, sprats, whitebait, whiting. Other healthy fats include olive oil, rapeseed oil, sunflower oil, corn oil, avocado, olives, nuts and seeds.


  1. As always recommended increase your fruit and vegetables to 5-7 portions per day. A portion is approximately 80g per day. Consumption of at least 400g fruit and vegetables per day has been associated with lower incidence of heart disease, high cholesterol, high blood pressure, cancer and obesity. They are low in calories, high in phytonutrients, soluble fibre, antioxidants and vitamins and minerals.


  1. Plant stanols or sterols are structurally similar to cholesterol and are naturally found in a wide range of foods such as nuts, seeds, vegetable oils, whole grains, fruits and vegetables. They mimic cholesterol and compete with it for absorption. Most diets provide a small amount of plant stanols/sterols (approx 300mg for average person, or 600mg for those on vegetarian diets) however an intake of 1.5-2.4g per day has been shown to reduce cholesterol by 7-10% over 2-3 weeks. You can achieve this by including plant stanol or sterol fortified dairy foods in your diet or taking a supplement containing plant stanols or sterols. Always check with your GP if you are taking medication for your cholesterol.


  1. Soya foods – consumption of 15g-25g soya protein daily has been scientifically proven to lower LDL cholesterol by 4-10%. Include more soya products in the diet such as soya beans, soya yoghurts, soya  milk, tofu, edamame beans.


For further information on cholesterol and diet why not attend a cholesterol workshop at Personal Health Rathmines carried out by Consultant Dietitian Caoimhe McDonald where she will provide you with practical tips on a cholesterol lowering diet in a supportive environment.

Next Cholesterol Workshop Date: Wednesday 12th April 7-8pm

Book your place now at 01-4964002

Personal health, Dublin 6

Breast Cancer & The Pink Ribbon Program at Personal Health

Breast cancer is the third most common cause of cancer in Ireland. Recent advances in science and medicine include improvements in diagnosis, new operating techniques and progressions in adjuvant therapies. The types of surgery for breast cancer vary widely depending on each individual presentation. Surgery can span from lumpectomy to radical mastectomy. Individuals may also undergo breast reconstruction where skin and fat can be used from the abdomen, the inner thigh and the back.

Often the pain associated with the surgery and loss of movement and strength in the arm is an aspect post surgery which individuals are not prepared for. Especially after exiting the brilliant supportive network that is provided in the hospital setting. Rehabilitative exercise is important at this point in returning to activities of daily living after breast surgery by targeting the previously mentioned movement restrictions and pain.

Pink Ribbon Pilates

Personal Health – 16/17 Rather Road, D6

At Personal Health the Pink Ribbon Program is a specifically designed gentle Pilates based exercise Program for Breast Cancer survivors who are on the road to recovery. The Program is 6 weeks long and there are 2 classes a week. The Program is suitable whether your surgery was recent or several years ago. The program places a strong focus on regaining shoulder mobility and strength and the exercises are specifically tailored taking into the contraindications and precautions of each surgery. The initial assessment performed prior to starting the classes allows us to takes each individual history and to examine the movement of the shoulder joint. The program is led by experienced Physiotherapists and certified breast cancer exercise specialists.

Chartered Physiotherapists specialising in Breast Cancer recovery

Pink Ribbon at Personal Health

The benefits of the program are extensive from both a physical and mental perspective:
Helps regain strength and mobility in the affected shoulder and arm
Improve functional ability and quality of life
Reduce pain and swelling
Reduce the risk of shoulder impingement and frozen shoulder
Improve self confidence and control
Improve core stability and posture
Improve lymphatic drainage- reduce the risk of lymphoedema
Helps to control weight
Improves sleep
Alleviates fatigue
Decrease stress and anxiety


pink Ribbon Programme Dublin 6

Chartered Physiotherapist Dee Ryan


Our aim in Personal Health is to spread the awareness of this Program and to extend the invitation to welcome you into another supportive community during this recovery period. By doing so we hope to bypass the potential burden and stress than can present due to any physical limitations.

As always we ask you to be a friend and forward on this information to anybody you feel would benefit from our Pink Ribbon Program. Should you require any further information please do not hesitate to contact us at the clinic on 01 4964002.

Dietitian, Dublin 6, Caoimhe McDonald

Take control of your IBS don’t let it control you- By Caoimhe Mc Donald

Dietitian, Dublin 6, Caoimhe McDonald

“Take control of your IBS don’t let it control you”   

Irritable bowel syndrome (IBS) is a chronic and relapsing bowel disorder that can affect up to 20% of adults and adolescents as well as children. It is 1.5 times more common in women than in men.  Symptoms include:

Dietitian, Dublin 6, Caoimhe McDonald

  • abdominal pain
  • bloating
  • constipation
  • diarrhoea
  • flatulence
  • poor appetite
  • indigestion

It is important to note that many conditions have symptoms that can mimic IBS such as inflammatory bowel disease, coeliac disease and microscopic colitis. It is important that the diagnosis of IBS has been carried out, coeliac disease has been out-ruled and alarm features are absent.

Many people have had symptoms of IBS all their lives and done nothing about it, putting it down to having “a sensitive tummy”. As a Dietitian, I would estimate 60 – 70% of my patients suffer with IBS, some that come to a dietitian for a different reason and drop it into conversation when discussing their diet. People wonder how it has become so much more common these days, but when asked about their family history many report one or both of their parents have avoided a food for years at it “doesn’t agree with them”. 

Irritable Bowel, Dietitian, Rathmines

The truth is, more people feel comfortable discussing their digestive health and doing something about it. People live busy lives that can often be stressful and many are now more conscious of their diet and looking after their health. I have seen patients with such severe symptoms it has a huge impact on their quality of life; unable to attend work, fear of getting public transport, avoiding social activities or not sleeping at night as a result. Why live with something like this when symptoms can be managed effectively?

The exact cause of IBS is not known and it is thought to be multifactorial. Suggested causes may be; a previous gastrointestinal infection, prolonged antibiotic use, stress, medication, alcohol, poor diet and lifestyle factors. Two thirds of IBS patients perceive their symptoms are related to food. Symptoms can come and go and may be exacerbated in stressful situations which can make it difficult to identify the exact triggers.

So how do people go about managing their symptoms of IBS?

Dietitian, Dublin 6, Caoimhe McDonald

  • Medical management using anti-diarrhoeals, anti-spasmodics, laxatives or low dose antidepressants
  • Self-help – 7% treat themselves with no medical supervision
  • Herbal remedies
  • Psychological guidance
  • Probiotics
  • Lifestyle changes
  • Dietary guidance

Diet assessment and adjustment by a qualified dietitian is so important in the management of IBS. Many patients prefer dietary management rather than a reliance on medication. As a dietitian specialising in digestive health, it is very rewarding to see a patients’ symptoms improve when they have received guidance on diet, meal pattern, lifestyle factors and stress management. Some may immediately feel an improvement after increasing fibre in the diet, increasing fluid and introducing exercise. Others may find eliminating certain foods beneficial or the use of a probiotic.

There is a growing interest in restriction of short chain fermentable carbohydrates called FODMAPs (fermentable, oligosaccharides, disaccharides, mono-saccharides and polyols….a mouthful I know!) for IBS management. The low FODMAP diet is an exclusion diet specifically for patients with IBS which has been supported by 30 clinical studies. Research has shown that limiting these foods (high in FODMAPS) can alleviate the symptoms associated with IBS.  The low FODMAP diet should be done under the supervision of a dietitian as exclusion diets are at risk of nutritional inadequacy.

If you feel you could benefit from seeing a dietitian in relation to digestive health or any other dietary issue contact Caoimhe McDonald at Personal Health who has worked with patients with IBS for years and can help you identify the triggers for your IBS and provide meal suggestions, recipes and shopping lists to make sure your diet is still balanced and you are getting all the nutrients you need.

Diet is not always the cause-it can be just one contributing factor to IBS. For many stress management may be the best solution. Personal Health also has a Psychotherapist Susan Duffy who specialises in stress management which may be the answer for you.

Contact the Personal Health team to make an appointment with Consultant Dietitian Caoimhe McDonald or Psychotherapist Susan Duffy on 01 4964002.

Personal Health, Rather Road, Chronic Health intervention

Surprise Your Bones….


Medically Led Fitness

Responsible Exercise for Osteoperosis

When I was training as a student in Cork University Hospital our lead Clinical Educator, Fiona, had a stock phrase for helping patients with Osteoperosis….

‘Surprise your Bones’

….said Fiona regularly, in a gentle Scottish lilt. Whether it was her accent or it’s ‘catchiness’, the phrase seemed to stick!

Fiona was a Clinical Specialist in the area and really believed in the positive benefits of exercise for Osteoperosis.
The tricky part is knowing what are the correct exercises, what are the safe ones and what needs to be avoided.
The even trickier part is making a class relevant/enjoyable to a 60 year old lady who might rather be on the golf course or anywhere else!

Medically Led Fitness Osteoperosis Classes

Exercise can be responsible and good fun

In Personal Health, our Chartered Physiotherapists manage a nice happy medium in this class.
We aim for the whole thing to be enjoyable, sociable and challenging enough to ‘surprise the bones’ into shape.

Typically Osteoperosis affects females far more than males, usually over the age of 55.
It is diagnosed by DEXA scan which is able to measure bone density – usually through imaging of the hip bone.

For those managing Osteoporosis it tends to be a quiet process. There’s typically no pain, and one might only be alerted to it’s complexities when in the A&E room after something innocuous has caused a fracture.

Areas such as the base of the thumb/ wrist and hip are more vulnerable for fracture based on the age and activity profile of those diagnosed with the disease. Similarly a focussed approach to improving balance and/or falls prevention can be a smart way to approach the condition.

Frequently an osteoporotic patient will be undergoing ‘medical’ management of the condition by taking prescribed tablets –  ’Calcichew’- or something similar. It has various classifications in terms of severity, and often patients opt for a sustained (but finite) period of injection therapy as treatment. These injections aim to increase the strength of cortical bone structure in addition to the focussed dietary and exercise interventions.

Personal Health Dublin 6

Chronic disease is just a definition not a life sentence 

In Personal Health our Medically Led Fitness programmes are geared towards optimising chronic health issues. By definition, ‘chronic’ relates to time and duration – not severity (as regularly understood).
So with a chronic diagnosis like Osteoporosis, there’s still a multitude of ways to successfully thrive. In Personal Health we provide a helping hand, some time and a refreshing enjoyable approach to managing your chronic health issue.



Last week in Jamaica, Usain Bolt pulled out of the national finals following a second night of discomfort in his hamstring muscle during the evening race. He has been diagnosed with a Grade 1 muscle tear. This is potentially a big problem as he needs to qualify for the Olympic Games on the 22nd of July in London. 

Usain Bolt Running out of Time, Ronan Fallon, Physiotherapy, Personal Health, D6

Will he run out of time??

Firstly, what is a Grade 1 muscle tear? Put simply, muscle injuries are clinically graded on a scale of 1-3 with 1 being the least serious and 3 being a severe rupture.

If you are dealing with an Olympic athlete, he will probably undergo an MRI to confirm what the medical team already know from their clinical examination of the presenting problem. 

Secondly, what happens next? There is a battery of treatments that an Olympic athlete will probably receive. Usain Bolt has flown to Germany to see a specialist for further treatment. Ultimately, these treatments are designed to speed up the healing process. These can vary depending on all sorts of issues, mainly money!! There are a wide range of weird and wonderful treatments available to the elite athlete. However, Mother Nature’s physiological healing timeframes need to be acknowledged and respected.

Medical team, Usain Bolt, Personal Health,Ronan Fallon, Physiotherapy, Personal Health, D6

A reasonable analogy is that the fibres in Muscle tissue are similar to the strands of a rope. Once an injury has occurred, then the amazing human healing cycle begins. This can take weeks to fully return to somewhere close to the pre-injury condition.

Here’s the problem, the Hamstring muscle needs to be fully healed and strong before you can even attempt to put it through the most severe test which is flat out sprinting. You can see how this might be an issue in the 100M qualification for Rio.

Usain Bolt of Jamaica starts in the men's 200 metres heats during the world athletics championships at the Olympic stadium in Berlin, August 18, 2009. REUTERS/Dominic Ebenbichler (GERMANY)Ronan Fallon, Physiotherapy, Personal Health, D6

I imagine that Usain is being managed extremely carefully as the medical and physiotherapy team attempt to combine the tricky task of accelerating healing and loading appropriately in an effort to prepare for the ultimate test on the 22nd of July.

Elite athletes such as Usain Bolt are obviously supreme physical specimens which generally helps shave a few days of the well-known recovery timeframes. Also, access to medical and physiotherapy services which I suspect will be babysitting him 24 hours a day is also a bonus. 

Usain Bolt, Bubble wrap, Personal Health,Ronan Fallon, Physiotherapy, Personal Health, D6

Bearing all this in mind, and considering that he is the fastest man on the planet, I suspect that he will be able to get through the qualification stages even if he is not 100% fit. It’s going to make that race very interesting viewing on the 22nd of July.

Whether an Olympic athlete or a recreational runner or 5-a-side player, muscle injuries are well understood and Chartered Physiotherapy can help with grading and managing recovery.

Tag a friend if you feel this article is relevant to them, or that co-worker who you think may find this useful. If you have any further questions or queries regarding muscle tears or any injury contact us at Personal Health on 01 4964002 or email

Women's Heath Chartered Physiotherapy

2 Simple Exercises to strengthen your Pelvic Floor – Women’s Health Physiotherapy

Pelvic Floor Muscle Training. Pelvic floor muscles are very important as they:

  • Control the bladder and bowel
  • Support the pelvic organs and thus help prevent prolapse
  • Are important for sexual function
  • Support the growing uterus when pregnant
  • Work with core muscles to support the spine


Women's Health

The Supportive ‘Hammock’ of the Pelvic Floor

Where are they?

They attach to the pubic bone at the front and tail bone at the back and to the side of the pelvic walls.
They are the only horizontal muscle in your body and often described as a hammock that supports the pelvic organs.


What can weaken the Pelvic floor?

  • Regular straining to empty the bowel
  • Constant coughing
  • Weight of baby and hormones during pregnancy
  • Muscle damage and interventions used during birth
  • Work involving regular heavy lifting
  • Excessive abdominal workouts or over challenging exercise
  • Pelvic organ prolapse
  • Hysterectomy and some pelvic surgery.
Pelvic Floor function at Personal Health, Dublin 6

         The Correct Exercise is Vital


Pelvic floor muscles cause problems when they are….

  • Weak and not strong enough to lift when you run or sneeze
  • Tight and cannot relax
  • Over powered by excessive tightness in trunk and waist muscles
  • 1 in 3 women experience incontinence after labor due to pelvic floor dysfunction.



Benefits of Pelvic Floor Exercises:

  • Restoration of vaginal muscle tone and vaginal health
  • Recover from physical stress of childbirth
  • Prevention and treatment of stress urinary incontinence.
  • Strengthen the pelvic floor muscles
  • Increase blood supply and nerve supply to the pelvic region
  • Increases sexual stimulation and feeling


2 Simple Exercises to strengthen your Pelvic Floor

It is important for all women before and after birth whether they have a vaginal or cesarean delivery to strengthen their pelvic floor muscles.

1. Long Hold:
Lie on your back with your knees bent and your feet supported but apart.
Squeeze and lift around all 3 openings in your pelvic 
floor. These being your back passage vagina and bladder. Like you are 
trying to stop yourself passing wind and urine.
Hold for 6-10 seconds, keep your abdominal, buttock and 
thigh muscles relaxed and continue to breathe 
Relax for 3 seconds.
Repeat this exercise another 5 times
Repeat 3 times a day.
As your pelvic floor muscles get stronger, practice in 
sitting and standing.
Gradually increase the hold time and number of repetitions until you can do a 10 second hold 10 times.
Remember…Always stop exercising when the muscle fatigues.
2. Quick holds
Tighten the pelvic floor muscles as above but only hold for a second before letting go fully.
Repeat 5 times in a row.
Repeat 3 times a day.
Gradually increase your repetitions until you can do 20 
quick squeezes in a row, it may take a few months to be able to do this.



How can Personal Health help?

Book an appointment with our Women’s Health Chartered Physiotherapist Mary-Kate Ryan to get a thorough pelvic floor assessment and specifically tailored exercise programme.

Similarly, we provide expert led pregnancy Pilates/Yoga classes on site in 16/17 Rathgar road
Please book through our Free App to make an appointment or Ring 01 4964002

Women's Health Physiotherapy Dublin 6

                        It’s as easy as that!!!!

Will Jonathan Walters be fit for Saturday ? by Ronan Fallon

Well is he going to be fit to continue?

Last night’s match in Paris saw the boys in green put in a great performance on the European stage. It’s fair to say that we could have easily taken all three points. Unfortunately, this result did have an impact on Jonathan Walters.
It is well known that he has been struggling with an Achilles tendon problem for the last few weeks. The Achilles tendon is the common tendon from the calf muscles into the heel bone.
It is a notoriously tricky problem for anyone from an international footballer to a mid-week 5-a-side social footballer or tag rugby player. Jonathan Walters reported last night that he was struggling with this issue from the very first minute!

Achilles tendon
As you can see from the image, pretty much all activity on the football pitch requires load to go from the calf muscle and through your Achilles tendon to propel the athlete forward to run & jump.



Chartered Physiotherapy Dublin 6

Decisions Decisions…..

There is little doubt that the Irish medical team are using all of the resources available at their disposal in an effort to get Jonathan fit for Saturday. This is a very quick turnaround for an injury such as this one.
I suspect that they will be using a battery of treatments including anti-inflammatories, Icing, Soft tissue for the calf muscles and most importantly rest.
The crucial component in this management strategy is controlling loading, or the weight that he takes through that inflamed tendon. He should potentially be on crutches for 48 hours. This would allow the Achilles to recover without the stress of his bodyweight on every step.
This is a tricky conundrum for the medical team today. How long can they afford to rest Jonathan from team training in preparation for the Belgium match? Martin O’Neill and his team have probably already discussed this and may have even made a decision at this stage on ruling him out.
It’s very difficult to see how Jonathan Walters will be fit for Saturday – albeit we don’t know how serious the tissue damage is. An MRI scan will most likely show the true extent of the damage. At this stage all we can work off are the soundbites from Management and player alike.
We’re all hoping for a speedy recovery and that his removal from the game early might just give him a chance for the big game on Saturday.





Prenatal yoga, midwife, Dublin 6

Benefits of Prenatal Yoga – by Cathy O’Grady



Pregnancy Yoga girl, Dublin 6

Having a baby is probably one of the most wonderful, yet anxiety-provoking events that can happen in one’s life. Prenatal yoga is a wonderful way to prepare for this event by helping you to remain active & fit throughout your pregnancy, whilst preparing you for the birth of your baby & the early days beyond.




Prenatal yoga encourages you to create space in both body and mind in preparation for the birth of your baby. Movements in our prenatal classes are gentle & are designed to release tension & tightness, increase circulation, build strength & stamina, increase flexibility, whilst easing your body towards opening and releasing, in preparation for the birth of your baby.


Create mind space during pregnancy,



We focus on exercises to target specific areas in the body that are going through great changes, i.e. chest opening exercises to accommodate growing breasts, shoulder & pelvic stabilisation to encourage good posture, accommodating an ever expanding bump. We also focus on postures that are useful in the latter weeks of pregnancy, to ease your baby into an optimal birthing position & postures for use from early labour to delivery.



During pregnancy your body goes through +/- 40 weeks of changes. Prenatal yoga  encourages you to listen to your body & to trust your body. This enables you to adopt a gentle, easy practice on the days when you are lacking energy & a more energetic practice on the days you feel like more.

Prenatal yoga, Dublin6



During pregnancy it is common to experience interrupted sleep and restlessness (??mother nature preparing you for your new-born). We teach our Momas-to-be breathing & relaxation techniques to soothe both body & mind, encouraging deep rest.



Having spent many years working in a busy labour ward, it was always easy to spot the “yoga momas”, they always seemed more calm & in control. Personal Health’s Prenatal yoga classes will equip you on your journey, from early labour, delivery & to those early weeks of motherhood. All of our classes finish with a deep relaxation which allows you the time and space to completely relax, release and let go.

newborn, yoga, labour, childbirth, relaxing pregnancy


Cathy O’Grady runs Prenatal Yoga Classes in Personal Health as follows:

Monday’s @ 11am & 6pm

Saturday’s @ 11.30am


To book classes please download our free app here-

Apple App Store

Google Play Store

or contact us on 

Phone: 01 496 4002




16/17 Rathgar Road

Dublin 6