Running, Prehab, Physiotherapy, Hip, Knee

Top 10 tips for Runners

Get Started Today to Enjoy a Summer on the Move

Have a Plan:

Whether your aim is to run your local park run every Saturday or to make the Olympics in two year’s time you need to have a plan. There are two options: You can go online to get a generic plan based on achieving a set distance in a target time. Many runners have used them to good effect. The only problem is they might be too advanced or too easy for your running ability. The second option is to get a qualified coach who will tailor a programme to your needs and ability. It is important to have goals with these plans and they range from weekly goals (running 3 times a week) to yearly goals (running  5K in under 20 minutes).

Running gear:

Fail to prepare, prepare to fail. This is where so many new runners fall down. The most important piece of equipment is the shoes and it should be first on your list to buy. Nowadays if you go into any sports shop in the country they will do a gait analysis on you to see which shoes would suit you. They video you while running on a treadmill for a few minutes and then the footage is played back in a Freeze by Freeze frame if necessary to assess your foot plant, stride and running pattern. This information can then be used to find the best shoe for you. Also to consider when buying shoes is the terrain you will be running on (Grass, Road, Trails or track).

While hitting the road you will need heavier shoes with more support. While on the track you would be looking for light shoes with little support. The socks are just as crucial as the shoes as you need running specific socks due to the extra padding across the ball of the foot, the toes and heel area. There’s also usually padding or a tighter area through the arch to allow the shoe to fit more closely and add better arch support. Now on to the shorts and T-shirts which is the uniform of all runners around the world. These need to be lightweight, breathable and sweat-wicking. As we live in Ireland it rains or is extremely windy most of the time. So running jackets, base layers and running tights can be your friends in the constant battle against the weather.

Start where your fitness level is:

If you haven’t ran in years or done any cardiovascular exercises you cannot expect to go out and run 30 minutes straight without needing a rest. To get around this start off by alternating running with walking throughout the run (a minute of walking followed by a minute of running). Another way is to just take short breaks when you need it on the run. So if you are starting off, start with the run/walk method – go slowly and don’t run more than 3 times a week. This way you’ll gradually build your pace and distance and prevent injury.

Always warm up, cool down and stretch:

Before every run you should do some dynamic stretches such as rolling your shoulders back, hip circles, lunges and squats. The dynamic stretch should be followed by five minutes of a slow jog. The warm up and dynamic stretches are done to get every muscle in the body ready for the run and to prevent injury. After you run jog slowly for 5 minutes and finish with some static stretching which you hold for 30 seconds (Quad, Hamstring and Calf stretch).

Running, Stretching, Physio, Physiotherapy

10 percent rule:

As you start progressing on with your running and feeling good, it is important not to over do it. That is why there is a 10 percent rule where you are not meant to increase your weekly training mileage by more than 10 percent per week. People who increase their weekly mileage too quickly get injured. The only exception to the 10 percent rule is if you are starting at a single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you’re close to your normal training load.

The Conversation Rule:

Running is not all about going as fast as you can all the time. Especially on easy runs you should be able to have a full conversation with the person you are running with. People whose heart rate and breathing rates were within their target aerobic zones were found to be able to hold full conversations. Those who couldn’t were running faster than their target aerobic zone. The exceptions to the conversation rule are during hard runs, speedwork or races.

The Hard / Easy day rule:

It states to take one easy day after every hard day of training. An easy day is defined as a short run, slow run, a cross training day or no exercise at all. A hard day is defined as a long run, tempo run or speed workout. Apply The hard/easy day rule to your monthly and yearly training plans by treating yourself to one easy week each month and one easy month each year. The exception to this rule is after the most tiring long runs or speed workouts especially if you are older. You should wait for two or three days before your next hard workout.

Don’t delay refuelling after runs:

Making sure you refuel properly after a run is probably more important than the run itself.  Especially if you have done a fast run. Your post run meal is very important because it will aid recovery.  It is recommended that the post run meal contains carbohydrates for energy replacement and a good source of protein for muscle repair as soon as possible. After a run it is important to have that post run meal within the hour of running. For quick energy before having the post run meal have a banana while cooling down and doing your stretches. As it is quick and easy to eat.

Listen to your body:

If something hurts for two days in a row take days off. Two days of pain may be signalling the beginning of an injury. If the pain continues for over a week even with rest days it is probably time to go see your doctor. It’s the same if your body is feeling tired, there is nothing wrong with taking a day or two off to let the body recover from the exertions of exercise. Even if you have to take a week off from running it is not going to have a big impact on your fitness level.

Track every run so you can see your progress and make notes about your workouts:

Apps like Strava and MapMyRun use GPS to automatically store your route, distance, calories burned and your pace so you’ll watch yourself run further and faster over time. These apps also allow you to enter notes about each run so you can see patterns like that the first mile I always feel terrible (going too fast at the start) or you run faster when go first thing in the morning or that you get a pain in your right leg after 3 miles. The apps are also good because you can set up groups with your friends and challenge each other to see who has the most miles in a week .So this adds some healthy competition.

Exercise, Health, Brain, Fitness, Rathmines, Physio

Exercise to keep your Brain calm

Exercise can help your brain slow down….Which is a really good thing!

The quality of blood flowing to and through the brain is affected by exercise. Is your head in a tizzy?? Exercise can actually slow down the speed with which neurons fire in the brain.

This is a good thing! We all need to slow down a bit. Most people reluctantly enjoyed the recent ‘snow holiday’ as we were forced to switch off and relax for a couple of days. Exercise can have a similarly calming effect. When we unplug devices, meditate or walk by the sea, our brain naturally produces good ingredients. Exercise similarly produces a fertile soil for the brain.

Exercise. Brain

Benefits for the Brain

Exercise will stimulate your memory, situated in the hippocampus area. Your capacity to concentrate will improve. It will reduce your mental stress levels due to effective management of the stress hormone – cortisol. In the same way exercise helps reduce the risk of cardiovascular disease, it also reduces the risk of any cognitive decline – such as dementia or Alzheimer’s.

How?

Everybody talks about the physical benefits of exercise. The word cardiovascular is synonymous with fitness and heart health. Neurovascular is far less commonly used but is equal in importance when we consider exercise.

Neurovascular applies specifically to the blood flow in the brain. When we exercise we oxygenate the brain’s blood vessels with healthy red blood cells. With greater oxygen to the brain we are calmer, more alert, less impulsive and generally better decision makers. This is so valuable in the modern day pressures of work/life/family demands.

Toothpaste for ‘Brain Plaque’

When I wash my teeth in the mornings I put toothpaste on the brush and fire away. The brushing motion along with the toothpaste itself combats the buildup of plaque on our teeth. The brain produces plaque as we get older too. One of the best ways to replicate the toothpaste analogy for our brain is to exercise. The healthy blood flow derived from exercise can help combat the growth of brain plaque. One of the other most important ways to reduce growth of plaque in the brain is to be sociable! And laughter produces feel good hormones too!

So, get out and meet some new people, or connect with an old friend! Go for a walk and have some fun. You are doing yourself and your brain a big favour.

Running, Prehab, Physiotherapy, Hip, Knee

Preparing for Joint Replacement Surgery – PREHAB??

 

Are you on a waiting list for joint replacement?

If so, it is an ideal time to manage your recovery – by starting NOW!

We mean start your rehabilitation before surgery – commonly known as Prehabilitation or Prehab!

The stronger and fitter you are before a major surgery the better your response to general anaesthetic or epidurals. This is a medical/lifestyle issue more than anything to do with your arthritic joint.

In the case of joint replacements, typically the decision for surgery has been made carefully and responsibly between yourself and your orthopaedic consultant based on various issues;

  • excessive pain levels
  • day to day basic activities have been compromised
  • difficulty walking even short distances

As your arthritic joint has deteriorated significantly, so too has it’s range of motion. This means all the surrounding muscles for this joint have become shortened and weaker.

Post surgical rehabilitation of these muscles is a long and sometimes arduous journey.

However, addressing soft tissue (muscle/tendon) weakness now can have really positive effects.

With increased muscular strength around the replaced joint your capacity to bear weight will be optimal in the days immediately post surgery.

Also, you will get a quicker restoration of range within the joint. In the case of knee replacements, you will need to bend the knee beyond 90 degrees in the days immediately post surgery – so your preparation now can only aid this process.

Hip Replacement

In the case of hips, you will need strength in the muscles around the replaced hip joint to ensure there is stability in the joint. This prevents any complications such as dislocating the replaced joint. This type of dislocation can happen when the surrounding soft tissue structures are not strong enough to hold the replaced joint in its new position.

A well prepared patient whose has gone through Prehab, usually means slightly quicker discharge times for those who dislike the hospital setting. Some people go to specialised rehabilitation facilities, while others safely return home and choose to work on their recovery with the support of physiotherapists, family and friends.

Start the Journey Today

Ultimately joint replacement is all about the capacity to regain functional activity. It’s about improving quality of life – whether this is simply to enjoy walking again, or golf, tennis (usually doubles tennis!) and even more personal issues such as improved sex life due to reduced joint pain.

Everybody has a reason, or multiple reasons, to embark on this journey. With the support of your consultant, the hospital staff throughout the procedure, and those who deal with you in the months following surgery, everybody is trying to make this a new lease of life for the patient.

So why not give it your best shot in the lead up??

For more information on Preparation for Surgery contact us now:

01 4964002

info@personalhealth.ie

www.personalhealth.ie

Exercise, fitness, ageing, arthritis, Lifestyle, Dublin 6

How to Exercise with Problem Health Conditions

Have you got arthritis in your knee? Too painful to exercise the way you used to? And now you are putting on weight…and the pain is getting worse?

You are in a very common cycle that you can combat smartly.

There’s always a way – if not 2 or 3!

The most obvious thing to improve arthritic joint pain is to reduce the inflammation which is the main contributing factor. In plain language, you need to stop loading up the troublesome joint.

So for the golfer who plays twice per week and is struggling with night pain after your 18 holes…why not look to getting a buggy for the next few rounds?

Moreover, there is a culture of taking anti-inflammatory tablets like smarties in arthritic patients, but certain brands can be quite corrosive on the stomach. So maybe a safer bet is to get a prescription anti-inflammatory topical gel and use in plentiful amounts on the affected area.

Movement is Key

Keep moving the joint in question – but not while weight bearing. A troublesome knee joint is usually well able to complete a full revolution on an exercise bike.

Most patients protest that exercise bikes = insufferable boredom!!!

 

Well let’s look at the benefits of cycling for 30 minutes on a static exercise bike 5 times per week – IN FRONT of the TV!!!!!

  • Increased range of motion in the troublesome joint (hip or knee). This means less stiffness after sitting in a restaurant or going to the cinema!
  • Increased circulation – lubricating the inflamed area and increasing healthy blood flow – this means your knee can have less swelling, redness and heat through those affected areas.
  • Increased strength in the surrounding muscles which support the joint – helping to unload the pressure that goes through that weight-bearing area. which means walking slopes (up or down hill) will be less problematic.
  • Weight loss – every pound of weight lost is equivalent to 4 pounds less pressure going through the affected joint – so you really only have to lose a couple of pounds to get the effect of losing a stone!!

We do exercise classes for people living with health conditions at Personal Health. These include Arthritis, Osteoporosis, Cancer and Stroke survivors, Diabetes, Cardiology patients, Parkinson’s and Multiple Sclerosis.

For further information please contact:

01 4964002

info@personalhealth.ie

www.personalhealth.ie

Concussion recovery Personal Health Dublin 6

Superbowl LII – Concussion rears its head again

Superbowl LII- Concussion rears its head again

Chartered Physiotherapy Dublin 6

                Concussion Signs & Symptoms

What a game last Sunday at The U.S. Bank Stadium. The New England Patriots were back in the Superbowl for their eighth appearance since 2002 whilst the Philadelphia Eagles showed up for their first appearance since 2005. A contest they lost..…to the Patriots. Much of the pre-game talk for the Patriots was about the health of tight end Rob Gronkowski, after a helmet to helmet hit from Jaguars safety, Barry Church, late in the first half of the Patriots game against Jacksonville. Gronkowski went through a detailed neurological assessment which likely included checking his alertness and cognitive ability, plus his visual system, speech capacity, balance, and movement coordination. He managed to successfully rehabilitate through his return to play protocol, having been monitored very closely by the medical team.

 

What happens to the brain when you get a blow to the head? Concussion is a mild traumatic brain injury. While the blow to the head may cause pain, the pathology leading to concussion occurs inside the skull in the tissues of the brain. Although the exact pathophysiology is not fully understood, current understanding suggests that the impulse to the brain causes shearing in and between the cells, which leads to changes in the finely balanced biochemistry and permeability of the blood vessels, cell walls and blood brain barrier. This leads to the initial or acute presentation of the concussion, where people can describe suffering headaches, dizziness, tinnitus and sensitivity to sound, light sensitivity, blurred vision, foggy thinking, poor concentration and variable moods or changes in their emotional regulation.

Physiotherapy and concussion in Dublin

                     Concussion Rehabilitation

How to recover from a concussion?

A concussion should be diagnosed by your primary care practitioner (i.e. Doctor, Physiotherapist etc.). Typically the first few days comprise of monitoring the symptoms, and resting. Should symptoms worsen (e.g. more intense headaches, or repeated vomiting etc) it is very important that you seek medical support at the nearest Accident and Emergency Department.

As your symptoms settle down and your capacities start to improve a trained practitioner can support you through the steps of your return to work/ school/ play.

It is very important that you follow your protocol closely as the brain and the central nervous system are in a vulnerable state whilst recovering from a concussion, and re-injury during this phase can lead to a protracted recovery, a more severe injury, or even death.

Gronkowski was very tightly marked during a fantastic display by The Eagles but he can look back proudly on a fantastic recovery from this serious injury!

If you have any questions about concussion, or if you have suffered a concussion and would like support whilst recovering, please give us a call :

01 496 4002 

Book a session in https://personalhealth.ie/ to see our Chartered Physiotherapist, Mark Hynes. Mark has extensive knowledge of concussion rehabilitation following a period of specialisation in Vancouver, Canada. 

Movement, Hips, Arthritis, exercise, Fitness, Dublin

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

The Masters

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 of 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….

Recreational Golfers

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 is very achievable. 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 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 ronan@personalhealth.ie 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 – Occupational Therapy

Improve your Brain Health – Occupational Therapy

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 with information written by specialists, experts, bloggers, and anyone with a social media account. Everyone has an opinion on what good health is but is there a simple one size fits all formula to follow?

Earlier this week, I attended the lecture on ‘Our Beautiful Minds: Our Brains and how they shape our lives’‘ 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?

Stats

Looking at the most recent statistics in Ireland, it is estimated that over 700,000 people in Ireland live with a neurological condition. This represents 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

  • Read a book
  • Do a crossword
  • 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. We need to ensure that we’re living Better too. Give yourself the best chance at ageing well.

www.personalhealth.ie/occupational-therapy/

 

Getting Back to Exercise After Having a Baby – Women’s Health Physiotherapy

 Tips for getting back to exercise After Having a Baby – Women’s Health Physiotherapy

  • After pregnancy and labour women can neglect themselves as they can become consumed by the amazing yet chaotic word of a newborn baby. 
  • Juggling it all can be tough, most of the time something has to give and this tends to be time for yourself that is sacrificed.
  • Firstly don’t be too tough on your self, give your body time to heal. A woman’s body is amazing and you should be proud if it.  Growing and nurturing a baby is no easy feat!
  • My advice would be getting strong and mobile the right way, from inside out!
  • Remember that
    many of the physiological and morphological changes of pregnancy persist for four to six weeks after having your baby.
  • Thus, exercise routines should be resumed only gradually after pregnancy and should be individualized.  Physical activity can thus be resumed as soon as physically and medically safe.
  • This will certainly vary from one woman to another, with some being capable of engaging in an exercise routine earlier than others.

1. Rest

It is very important to rest to help with your recovery.

Rest on your back or side to

  • Minimize discomfort,
  • Reduce swelling
  • Take extra weight off your pelvic floor and lower abdominal muscles.

2. Pelvic Floor Exercises

  • Pelvic Floor Exercises can be safely started 1-2 days following the delivery of your baby, provided there is no increase in your pain.
  • Deep Abdominal and Pelvic Floor exercises help you return to your pre-pregnancy shape and will help with healing of stitches

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
    normally.
  • 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.

3. Deep Abdominal Muscle Exercise

During pregnancy, as your baby grows, your abdominal muscles stretch and become weakened.

Abdominal muscles are important for back support and in maintaining good posture.

Deep Abdominal Activation

  • Lie on your back with your knees bent and feet supported and hip distance apart.
  • Breathe in, let your tummy rise.  Breathe out; gently tighten your lower abdominal
    muscles (by 20%) by pulling your lower belly in towards your
    spine (as if getting into tight trousers).
  • Keep your upper abdominal muscles relaxed
    throughout the exercise and breathe normally
  • Hold the position for 3 seconds. Repeat 5 times, 3
    times a day.
  • As you get stronger do the exercise in sitting, all fours
    and standing and gradually increase the hold time up to 60 seconds.
  • Women who have undergone a caesarian section should follow all the above advice. However, because you have had an abdominal operation you may be more tired; do not expect too much too soon. You need to wait longer before engaging in more challenging exercises, always seek advice from your medical practitioner. There are several layers of stitches in your lower abdomen that will take time to heal so increase your activities gradually as you feel able.

4. Return to Exercise

At 6 weeks postnatal start gentle exercises:

  • Walking as pain/discomfort allows, gradually increase your distance then your speed.

  

  • Swimming when you have had 7 days in a row free from vaginal bleeding or discharge.
  • Join a Post Natal Pilates or Yoga class and progress the strengthening of your deep muscle system in a supervised, safe and guided environment. 

5. High Impact Exercise (e. g weights, jumping, running)

  • At 3-4 months post natal you should check your pelvic floor strength by; coughing with a full bladder or jumping with a full bladder before attempting high impact exercises.
  • Only begin if there is no urine leakage.
  • If you have leakage, Book an Appointment with a Women’s Health Physiotherapist for an Assessment and individualised Exercise programme.

6. Lastly Exercise should be enjoyed and help relieve stress not add to it! So choose exercise that you like and always listen to your body.

How can PH help?

Book appointment with our women’s health physiotherapist Mary-Kate to get a thorough pelvic floor assessment and specifically tailored exercise programme.

Pre and postnatal Pilates and yoga

Personal Health – GP Education Evening

GP Education Evening

On Feb 02, 2016 the Medical Advisory Board of Personal Health convened for and education evening to discuss our unique project. Our Chairman – Professor Michael Brennan (Mayo Clinic, USA) – cited the Lifestyle Health program in Mayo Clinic as a template to give us direction and purpose.

Despite the numerous hurdles to innovation in Irish healthcare, one year later we have a flourishing clinic. Our dynamic team of healthcare professionals are making a real difference for patients in South Dublin. 

To celebrate our 1st birthday we invited Dublin based GPs to an education evening. Hosted by Professor Donal O’Shea and Professor Michael Brennan, an interactive discussion highlighted the many support resources our clinic provides. These include our Exercise and Dietary Programmes for people with Chronic conditions. Classes up and running so far cover Diabetes, MS, Parkinson’s, Pink Ribbon and Tai Chi. Over the coming weeks, classes for osteoporosis and stroke patients will begin.

Local GPs have started to refer patients for our programmes, particularly in the area of chronic health management. This has provided a great boost in morale among our fellow health professionals in South Dublin. The collegiate atmosphere has helped to provide best support for relevant patients. 

Women’s Health Physiotherapy at Personal Health

Women’s Health Physiotherapy

At Personal Health Physiotherapy  we go one step further and give a little extra care for our ladies. We provide solutions and management programmes for the main problems women deal with in their life-time. Whether it is pregnancy related concerns, incontinence issues or care after Breast Cancer, our Women’s Health Specialist physiotherapist Mary Kate Ryan has the experience and knowledge to help you all.

womens-health

Pregnancy issues

Experiencing the joy of giving birth is a miraculous event. It can however physically damage and injure your body if you do not prepare your body through this life changing event. Back pain, sciatica, neck pain, headaches, tingling in the hands, incontinence, pelvic pain are all common conditions that you should not have to experience.

Our physiotherapists will provide solutions and management programs to protect you body from potential permanent injuries by:

  • Assessing the threats in your body that will cause you harm
  • Pre-natal and Post-natal management programs
  • Guided exercises to strengthen you pelvic floor to help incontinence and sexual discomfort

Mary Kate will be with you every step of the way, ensuring you and your child
have the safest delivery possible, and ensuring your health, body, and lifestyle are maintained throughout pregnancy. This is all done in a safe, confidential and professional environment.

womens-health1

Incontinence issues

Mary Kate has the skills and knowledge to combat your incontinence issues. With over 30% of females suffering from a weak bladder or bowel, our goal is to markedly reduce this problem you are faced with.

Wouldn’t it feel fantastic to gain control of your pelvic floor so that you don’t have to worry about accidents with your bladder or bowel? So many females after attending Personal Health have successfully gained control over their incontinence issues, and gained their lifestyles back! We can help whether you suffer from:

  • Bladder and bowel incontinence
  • Stress incontinence
  • Urge incontinence
  • Mixed incontinence
  • Prolapses
  • Over active bladder symptoms
  • Pregnancy related incontinence

You will expect your care to be done in a safe, confidential and professional environment.

 

womens-health2

 

Post Breast Cancer Care

 

Chartered Physiotherapists specialising in Breast Cancer recovery

Pink Ribbon at Personal Health

At Personal Health, the Pink Ribbon Programme is led by experienced physiotherapists and breast cancer exercise specialists, Mary-Kate Ryan and Deirdre Ryan.

The Pink Ribbon Programme will help stretch and strengthen the shoulders, chest, back, and abdominal muscles, allowing you to regain full range of motion to those areas affected by breast cancer surgery while also focusing on core stability to give your body a strong foundation on which to move.  It supports the physical and emotional recovery from breast cancer surgery and promotes a positive body image.

Benefits of the Pink Ribbon Programme:

  • Regain Strength and Mobility in the Affected Arm and Shoulder
  • Promotes Lymphatic Drainage, helping to prevent lymphedema
  • Improves Functional Ability and Quality of life
  • Decreases Stress and Anxiety
  • Improves Exercise tolerance
  • Alleviates Pain & Swelling
  • Assists in restoring posture
  • Enhances physical and mental well-being

The Pink Ribbon consists of a six-week gentle and staged exercise programme consisting of a 30-minute class twice a week along with an initial consultation. A book and band are included with the course to ensure progress continues between the classes.

For more information on our Women’s Health Care Services contact us on 01 4964002 or info@personalhealth.ie