Posts

Physio, Golf, Tennis, Physiotherapy, Fitness, Exercise

Tennis Elbow, Golfers Elbow or both – the dreaded Country club!!

Tennis Elbow, Golfers Elbow or both – the dreaded Country club!! 

country club

 

I’m regularly asked about both Golfers & Tennis elbow in the clinic. Generally they are a large portion of the non-contact elbow injuries that patients develop. Commonly, it’s a term that people have heard of but are not quite sure what it actually is! Golf or tennis may not be on your list of hobbies to be struck down!

A tennis elbow is an irritation of the tendon on the outside or lateral part of the elbow whilst a golfer’s elbow is an irritation of the tendon on the inside or medial part of the elbow.

If you are unlucky enough to develop both, you become a member of the “Country Club!”

 

Golfers-vs-Tennis-Elbow

 

Basically, the majority of the muscles in our forearms anchor to either the inside or outside of the elbow via a shared tendon. When we overload these tendons from things such as hitting 200 golf balls off a rubber mat or deciding to tackle painting the house in one swoop, we can cause a painful episode in these tendons.

It’s a very common problem. I always like to take people through the anatomy of the issue. Understanding is the key to settling this problem down. We are fortunate to have some state  of the art anatomy tools to facilitate this in the Personal Health clinic.

 

image_Blue_elbow-pain

 

Acute or Long-Standing Issue

The next question is whether it is an acute flare up or a long standing grumbling issue? This largely dictates the management and treatment. Conservative management with appropriate exercise, soft tissue work and de-loading of the tendon resolve this issue in the majority of cases. Surgery and injections are thankfully relatively rare.

 

 

 

Call us to find out more.

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie

Diet, Nutrition, weight, dietitian, dublin 6

Diet, Nutrition…. what is all the fuss about?

Diet, Nutrition…. what is all the fuss about?

what is nutrition

 

When giving presentations I often ask my audience “why do you think diet is so important?”.

Various responses are given; “to lose weight”, “prevent heart problems”,“ prevent diabetes” which are all true but they are long term effects of good nutrition. It is amazing to see how few people think about the short term effects of eating a healthy balanced diet.

We are living busy lives trying to juggle family life, work, friends, exercise to say nothing of diet. Few people have time to sit down and think about their diet and how it affects them.

balanced diet

 

Eating a balanced diet in addition to having regular meals throughout the day can:

  • Boost your energy levels
  • Prevent sugar cravings
  • Protect your digestive health
  • Stop that sluggish feeling after a heavy meal
  • Prevent low mood
  • Boost your immune system
  • Improve your concentration levels
  • Encourage self esteem

Reduce risk

In addition to the short term effects of good nutrition, in the long run a healthy diet can reduce your risk of developing:

  • Obesity
  • Diabetes
  • High cholesterol
  • High blood pressure
  • Cancer
  • Stroke
  • Osteoporosis
  • Anaemia
  • Diverticulitis
  • Irritable bowel syndrome

In fact, many illnesses can be as a result of our genes which we can do nothing about. However, we are in control of modifiable risk factors such as our diet and physical activity and can reduce the risk of various diseases.

How can Personal Health help you to achieve a healthy diet?

Finally, our Consultant Dietitian can assist you and help you to improve your diet by;

  • identifying your specific nutritional needs
  • providing dietary and lifestyle advice tailored to your needs
  • coupled with developing tailored resources such as recipes, meal plans, shopping lists to help you to achieve your goals too
  • providing encouragement and motivation in a supportive, non-judgemental environment.

Diet teamCall us to find out more.

Phone 01 496 4002                                                                      

Email: info@personalhealth.ie

Website: www.personalhealth.ie

Health, Physio, Physiotherapy, fitness, exercise

Invest In Your Health Now or Pay For Your Health Later….

Invest In Your Health Now or Pay For Your Health Later……..

Nobody can control the uncontrollable. Age only accumulates and the battle scars of a life in progress mount up, imposing imitations to ambulation and to motivation. We are often at the mercy of external pressures on our health, which can feel all-consuming and relentless; work, family, finance, etc.  It never ends…life is hard work!

But it is fun too! And we can make efforts to control the controllable which in turn makes everything else much more manageable.

We should start with ourselves as individuals. Health is something that we can and must cherish. We can and should take better care of ourselves. This starts with wanting to be as healthy as you can be and incorporating routine into your life.The benefits of feeling fit and healthy have positive effects on all facets of our lives. Mens sana in corpore sano  (a healthy mind in a healthy body) is not just a saying. It’s very true.

 

Healthy mind

 

 

What is stopping you? 

• Time – Time waits for no one. But there is plenty of it in the week to make a difference. At Personal Health we have a range of classes for the time pressed at times that work for you.

• Knowledge – No man is an island. Nobody knows everything but as a collective community of health professionals the Personal Health team is ready, willing and able to guide you and advise you on all aspects of your health.

• Confidence – You have our vote! We are a team of health professionals who espouse the lifestyle we promote. We are here to facilitate your needs and to guide and advise you on all aspects of your health.

• Cost – Your health is your wealth. Our Medically Led Fitness classes are great value and the perfect way to join our community.

 

 

change

 

 

There are always barriers to changing lifestyle habits. Change is hard and requires focus and support. The Personal Health team prides itself on looking after you. Everyone is different but we all want to be as fit and healthy as we can be.

We take your health personally!

Call us to find out more.

 

 

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.personalhealth.ie

Ronan Fallon Physiotherapist Dublin 6

Muscle Strains and Timeframes – ‘When will I recover?’

Muscle strains and injuries are usually caused by a shearing effect such as a contact injury or a strain. The muscle fibres and their surrounding tiny blood vessels rupture hence the pain.
The healing process for the human body is incredible – the repair cycle kicks in within hours.

It is a complicated physiological process but in a nutshell you’re looking at a cycle of 21 days until your muscle is getting close to where it used to be prior to injury. Due to this process, it is very important to be patient and listen to your body.

 

The Trap 
The classic trap is that you begin to feel ok and pain free by day 7-10 and think “I’m good to train again tonight”. Unfortunately, this is a recipe for a re-injury and starting the whole process all over again.

 

Management 
Therefore, correct management of muscle strains and injuries is very important to prevent re-injury and chronic repetitive problems. In these cases the majority of clients just need a helping hand to guide the process from acute management through to a short rehabilitation/strengthening  programme.

 

Return 

The key component for the majority of clients is getting back to regular routines, sporting/exercise etc. in a responsible and time efficient manner.

 

 

IMG_2960

 

How can Personal Health make the difference for you….?

Use Our App!

  • Our Personal Health App uses rehabilitation videos filmed in line with best practice in e-learning
  • no more guesswork around your technique
  • your doctor/physio can prescribe from a library of over 1000 exercises ranging from basic to dynamic agility based rehabilitation
  • track your progress with interactive rating scales & charts
  • facilitates regular contact with your doctor/physio as we distance monitor your progress

 

Thanks for taking the time to read this

Ronan Fallon, Director of Physiotherapy

Andrew Dunne Managing Director Personal Health

The Orchestra & The Human Body

Dublin_Philharmonic_Orchestra_performing_Tchaikovsky's_Symphony_No_4_in_Charlotte,_North_Carolina

If you’re over 35…..Listen to your body instead of looking at it so much. All your vital internal instruments will thank you – you might even start to sound like a nice melody!

From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you begin to lose muscle mass and function, a condition known as age-related sarcopenia. Nothing overly serious, but to summarise, it’s to do with nerve cells, brain signalling and hormonal changes.

We’ve all been down this road at some point….

  • Going for a run (too much too soon until it hurts)
  • Buying a new bike that gathers dust in the shed
  • Trying ‘High Intensity’ exercise
  • Abstaining from any of the good stuff in life

The truth is we have difficulty maintaining an ideally healthy lifestyle because of various factors (as above) and external stressors, such as job demands, cost of living and just being beautifully flawed!

But our health matters…..It’s frustratingly complex.

Personal Health

So what do we suggest at Personal Health?

  • Consult with our Medical team about your lifestyle choices
  • Exercise for 30 minutes with our Physiotherapists
  • Make small practical changes to your diet, with the help of our dieticians
  • Learn how to make behavioural changes to your sleep
  • Outsource your health concerns to an expert medical team