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Physiotherapy Services, Dublin 6

Jordi Murphy joins a very undesirable club – the ACL club

The ACL Club

Ireland’s incredible victory last Saturday came with a hefty price tag for one of the Warriors that ultimately slayed the New Zealand team. An ACL Injury.

I winced as I saw Jordi’s knee buckle. His attempt to chase down a quick line out throw by the Kiwis ended with a nasty rotation.

To the casual observer, this was an innocuous slip. In the world of sports medicine and Chartered Physiotherapy the alarm bells were ringing!

The pitch side medical team probably knew this was an ACL (Anterior Cruciate Ligament) injury if they saw the mechanism of injury. Foot planted combined with an awkward rotation meant that the incredible force an athlete like Murphy can produce exceeded the ability of the ligament to withstand it.

Physiotherapy Dublin 6

Jordi Murphy feeling the intense pain from the knee ligament injury sustained on Sat evening

The ultimate effect is a tear of the ligament and effectively an unstable knee.

An image of the knee (from behind) with the knee ligaments still intact

An image of the knee (from behind) with the knee ligaments still intact

Ligament Tear

As the physios rushed on, they are probably asking Jordi for any tell tale signs to confirm what they intuitively know. Did you hear a pop (a nice way of asking have the bones in the knee smacked loudly together?) Where are you sore? – Normally everywhere!

So what’s happening in the initial few minutes of this injury in the majority of ACL injuries?

Extremely painful usually only for a few minutes. This is followed by a Large swelling as the knee joint fills with blood from the ligament tear.

There are some clinical tests that can be performed on the pitch in the first few minutes. These will assist a diagnosis and give the medical team a very good idea of the extent of the damage.

It’s highly likely that Jordi had rapid access to an MRI scan in the US – possibly in the Soldier Field stadium. This produces a superb image of the joint and will provide lots of information on any damage to other structures in the knee.

Jordi will need an ACL reconstruction. We’re fortunate in Ireland to have several outstanding knee surgeons to perform this work. That’s only the start of the journey. All good surgeons will emphasise to their patient that the rehab post surgery is crucial in a full recovery and return to sport.

Physiotherapy

The role of an experienced chartered physiotherapist becomes essential in the daily routine of recovery. Knowing what to do and when to do it is critical in protecting the repair and building strength in the surrounding knee muscles.

Jordi has a long road ahead of 9-12 months of hard work post surgery. He will do very well as everything is in his favour – age, background, fitness, attitude & motivation to name a few ingredients.

Like so many others before him – Conor McGregor, Peter O’Mahony, Luke Fitzgerald to name a few. Jordi is now a member of the dreaded ACL club. But he will bounce back like the others all managed so successfully.

Personal Health Physiotherapy, Dublin 6

Director of Physiotherapy – Ronan Fallon

 

For a Physiotherapy consultation with Personal Health’s Director of Physiotherapy, Ronan Fallon – Ring 01 4964002

Personal Health, Rather Road, Chronic Health intervention

Surprise Your Bones….

Exercise for Osteoporosis

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 Osteoporosis.

‘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 Osteoporosis. 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. We know you would rather be on the golf course or anywhere else!

Medically Led Fitness Osteoperosis Classes

Exercise can be responsible and good fun

Personal Health Exercise Classes

At 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 Osteoporosis 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. This is 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 has caused a fracture.

Areas such as the base of the thumb/ wrist and hip are more vulnerable for fracture. This is 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. 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

Medically Led Fitness

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.

So with a chronic diagnosis like Osteoporosis, you have the power to successfully thrive. At Personal Health, we provide a helping hand, some time and a refreshing enjoyable approach to managing your chronic health issue.

USAIN BOLT – THE RACE FOR OLYMPIC FITNESS!! by Ronan Fallon

USAIN BOLT – THE RACE FOR OLYMPIC FITNESS!!!

Last week in Jamaica, Usain Bolt pulled out of the national finals following a second night of discomfort in his hamstring muscle. The diagnosis is 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 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! 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

 

Muscle is like a Rope!

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 has to be fully healed and strong before you even attempt to put it through the most severe test which is flat out sprinting. 

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 am sure 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. This generally helps shave a few days of the well-known recovery timeframes. Also, access to medical and physiotherapy services which 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 am confident that he will get through the qualification stages even if he is not 100% fit. 

If you are an Olympic athlete, recreational runner or 5-a-side player, all muscle injuries are very well understood. Chartered Physiotherapy will help with grading and managing recovery.

2 things about 5 things that tell you nothing…Really Efficiently

Bygone Blissful Days of Youth

Well the world is all about data apparently. Big Data…. The internet of things…. Is it a wearable? What’s your elevator pitch in less than four words? Are you sustainable? Social Media lifestyle.

Recently I saw a post on Facebook talking about something distant. Life as a child. The simplicity of it all.

‘I would fake being asleep so my Dad would carry me to bed. When I swallowed fruit seeds I was scared to death a tree would start to grow in my tummy…..’ I thought the moon followed my car. I would watch two drops of rain roll down the window and pretend it was a race.

The wistful bygone days. Not very data driven. And so the struggle began. Please disassociate from silliness. Keep abreast of cellular level changes in everything.
Never stand still.

 

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But I still like a giggle….most of all when I’m stressed out???

At Personal Health we are about balance.

If you want measurables we’ve got them. In fact our measurables are better than any entry-level analysis you will get in any Commercial Gym in Ireland.
We are not a gym you see, we are medical professionals trying to sustainably improve your systemic health. How U is that for a USP?
If you’ve got some health problems….Please contact us.

 

Contact us....

Contact us….

 

Prescription

Exercise with freedom and joy.

Savour your wine and let the taste buds dance with your pistachio ice cream.

If you exercise twice a week (anywhere on earth) for 30 minutes at a time …..you have reduced your risk of heart attack by up to 50%. Fact.
Bet your High Performance Officer didn’t mention that.
Yes, add some cauliflower to your plate. Filter it on Instagram(Guilty!) …..Just don’t weigh it!

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This mediocrity is not for some…..

You are fully entitled to wear a Fitbit during a gym class. A Heart Rate monitor (bpm) will fluctuate with exertion. Some other ‘wearable’ will measure your punch power (kilowatts). A Carbon fibre floor plate will gauge your ground contact time (milliseconds) and something else will have your concentric muscle torque (Nm) sorted simultaneously.

2 things about 5 things that tell you nothing….. really efficiently.

That’s more like High Performance. And we don’t do that. Despite the fact it sounds great.
High Performance environments are stress inducing, often on purpose. Cortisol tends to identify rather easily who wants to run and who wants to fight. Usually it involves elite level performers dedicated to their pursuit in a full time professional and handsomely remunerated environment.

Sometimes it is joy-less. I’ve been involved in it for nearly 15 years in a sporting capacity. The good days outweigh the bad. But not by much.

HP is all over the Corporate environment too. Mediated by Wellness tools of course and an occasional banana on your desk. It’s progressive at times but there’s a tipping point. You know where it is.

Personal NCT

If you want measurables, why not measure your internal health?
A personal MOT for you and your lifestyle, not the car, or the company.

God knows there’s enough going on with your body breaking down, relationships, kids and mortgage.
You are smart enough to perform highly all day in work…. You know exactly what to do next.
When those two raindrops were rolling down the window you were measuring them after all.
But didn’t you enjoy the race?

 

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 
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.

 

 

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.

Please book an appointment online or Call 01 4964002

Women's Health Physiotherapy Dublin 6

It’s as easy as that!!!!

Football, Physio, sport, Physiotherapy, Fitness

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. As such, it was not a good sign that 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. This allows the athlete to propel forward to run & jump.

 

MANAGEMENT

Chartered Physiotherapy Dublin 6

Decisions Decisions…..

There is no doubt that the Irish medical team are using all of the resources at their disposal in an effort to get Jonathan fit for Saturday. This is a very quick turnaround for an injured achilles 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. Thai is the weight that he takes through that inflamed tendon. He should be on crutches for 48 hours. This would allow the Achilles to recover without the stress of his bodyweight on every step.

Medical Team

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 will have  already discussed this and may have even made a decision on ruling him out.
It’s very difficult to see how Jonathan Walters will be fit for Saturday. An MRI scan will show the true extent of the damage. As a result all we can work off are the soundbites from Management and player alike.

In conclusion, 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.

COYBIG !

Ronan

pain, chronic pain, exercise, physio, physiotherapy

Do you really understand your pain? by Dee Ryan, Chartered Physiotherapist

Pain is often misunderstood, and as a result can cause fear. This fear and confusion can drive our pain experience. This blog explores the true meaning of pain with you. It might facilitate a different approach to your pain management, and hopefully can improve your coping strategies.

Pain is the body’s alarm system. It is designed to be a helpful response to protect you. This alarm system is assisted by your vision, hearing, smell and taste. For example, at halloween you see a bonfire, hear the wood crackling, smell/taste the smoke and feel the warmth. These sensory cues are helping your brain decide how best to respond to a given situation.

FireBeachPain
A key point to understand about pain is that once the brain decides you’re in danger, you will feel pain with or without the presence of tissue damage.

YOUR BRAIN DRIVES YOUR PAIN

Pain can be straight forward. But like most things in life, it can also be a complex process requiring some patience. Pain from direct tissue damage is clearly understood – an ankle sprain for example, see our Rory McIlroy blog:

Here, for example, the ligaments are sprained and in an attempt to protect you (how loving!) your brain decides the ligaments are at risk and need healing. Subsequently pain is felt in order to allow ligament repair and remodelling.
Pain can also be reflective of behaviour, emotions, memories, belief systems and what the pain means to you. A nice analogy for this is to imagine the ingredients of emotion, stress, memory, belief and behaviour are mixed together and make up the batter to a special kind of cake called pain. This cake is cooked in a particular oven called the brain. How the cake of pain turns out is very much so dependent on the oven – what temperature it is cooked at, how long it is cooked for etc. So it is clear the brain directly influences the end product- the pain cake.

 

pain management Personal Health Dublin 6

Is your pain getting out of hand?

Regardless of analogies, there is a proven science to this…..

Our body house these incredible sensors which continuously send messages to the brain via electrical impulses (neural pathways). Some sensors report on temperature, some respond to mechanical change, others to chemical change. There is a certain type of wire called a nociceptor which delivers messages of danger to your brain. They respond to any form of stimulus which is considered a threat. Remember nociception is just the delivery postman of the message, not the message itself.
Not every message being delivered from the sensors reach the brain. At the level of the spinal cord there is a sorting process, and the number of messages being passed is under control. Similar to a bouncer manning a nightclub. The danger messages can sometimes be granted access and are delivered to the brain. Here the brain has to make a decision how best to react to all this information it has been given.

Dee Ryan Chartered Physiotherapist in Dublin 6 discusses the complexity of pain

Those shoes are quite nice mate…..

Next week

Next week I will discuss the various systems which the brain calls upon in its response to these issues. Similarly I will expand on the effects of pain over a prolonged period of time- known as ‘chronic pain’.
Be a friend and tag a friend who you feel will benefit from further understanding the processes involved in the pain experience!

And now my parting gift to you until next week….a superb video which explains pain in less than 5 minutes:
https://www.youtube.com/watch?v=RWMKucuejIs

 

Cycling, physio, physiotherapist, movement, fitness, health

Summer, Sunshine & Spandex by Tim Ahern, Chartered Physiotherapist

We cyclists call it Lycra and there is a lot of it about lately. Here on Rathgar road we see hundreds of commuters and leisure cyclists pass by our clinic on their way to and from work every morning. This is great to see. All sorts of people are cycling now on all sorts of machines. Some new, some old and many ill-fitting.

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New to Cycling?

For those of you who are new to cycling and training for that first triathlon, charity cycle or are just beginning in the sport, bike fit is important. The usual hotspots of discomfort for the beginner include the lower back and the back-side. This is a normal and temporary phenomenon. But often times pain and discomfort in these areas persists. Knee, neck and wrist pain are also common. Therefore having a bike that is comfortable and suitably set-up for your requirements is a must in order to minimise or indeed prevent such injuries. Appropriate bike set-up is key to enjoying injury free cycling and this becomes more pertinent as time in the saddle increases. Despite the myriad of different bike designs and new technologies available, a bicycle remains a bicycle.

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Rider and bike have 5 contact points, both hands, both feet and the one bottom! The bike is a symmetrical machine. Many of us are not. Parameters such as handlebar reach, handlebar type and angle, the degree of knee flexion in pedal stroke, shoe cleat position and saddle position are the main interfaces between the rider and the bike. That results in a huge number of possible position permutations. Many people are now measured and fitted for their bikes before they purchase them. This is very useful. As with clothes, not everyone can buy “off the peg”.

MLF cycling

 

Assessment

Personal Health offer an individualised assessment of the individual’s anatomy and injury history. We take into account the type, the intensity and the volume of cycling of each client. We don’t try to make radical changes to set-up or position, rather we look at making micro adjustments to the bike set-up. This may stave off injury and reduce discomfort based on our physical assessment of the body first, and then the bike.

Based on our findings, we will provide a relevant exercise programme for the body. This is a bespoke service and some clients require more focus on the physical and others require more attention on the bike set-up. Most often though, it is a combination of the two.

Tim Ahern is a Chartered Physiotherapist, an Exercise Physiologist, and a hugely passionate cyclist. He is an integral part of Personal Health, providing a valuable link between our clinical expertise and the practical aspects of exercise prescription. 

Pregnancy, Constipation, Diet, Physiotherapy

Constipation is a Common Problem During Pregnancy…

Constipation is a Common Problem During Pregnancy

 

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This may be due to:

  • Your pregnancy producing an increase in the hormone progesterone, which relaxes smooth muscles throughout the body, including the digestive tract. This means that food passes through the intestines more slowly.
  • Your expanding uterus, takes up valuable space normally occupied by your bowel, which may also add to congestion.
  • Also the iron-containing prenatal vitamins you’re taking may also contribute – but stopping them is a bad idea, for you and your baby.

8 Tips To Try To Ease The Problem…

  1. Pelvic Floor Relaxation

mkblog6

  • Inadequate pelvic floor relaxation and release with bowel emptying is one of the major causes of constipation.
  • During bowel emptying the pelvic floor muscles provide a firm platform of support.
  • Regular pelvic floor exercises are essential to improve pelvic floor support. (See page on pelvic floor exercises)
  • Pelvic Floor relaxation is promoted by bulging the low abdomen forward with relaxed deep breathing.

 

2. Ideal Toilet Techniques:

 

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  • When you first feel the urge to empty your bowels, do so at the earliest convenient time.
  • Allow sufficient time to empty you bowel, try not to rush.
  • Sometimes the simple action of taking 5-6 deep breaths can help relax the pelvic floor and facilitate bowel opening.
  • If you find that after 2 or 3 minutes of relaxed breathing and sitting on the toilet that your bowels do not open then get up and return to your daily activities and return to the toilet when you feel the next urge.
  • Sitting on the toilet for long periods without an urge can increase the likelihood of straining the pelvic floor.

 

3.    Ideal Position For Bowel Movement

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  • Sit on the toilet seat, never hover above the seat.
  • Place a small stool under your feet to mimic a squat position.
  • If you are out and about and you have no stool lift your heel off the ground. The key is that you want your knees higher than your hips.
  • Lean forward at your hips with a straight back.
  • Place your elbows on your knees.
  • Make your waist wide and bulge your abdominals out as this opens up the pelvic floor.
  • Push down and back into your back passage.
  • Breath out or make a noise as you push out.
  • Don’t push too hard. (Scale of 1-10, push at 5-7).
  • This technique relaxes and opens the anal sphincter to allow the bowel movement to pass.
  • Lift and squeeze your pelvic floor muscles when finished.

 

  4.Exercise:

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  • Regular exercise helps to stimulate bowel movements.
  • Low impact exercise such as pre/post natal Pilates, walking and cycling is ideal.
  • Be mindful of avoiding exercises with the potential to overload and strain the pelvic floor.

 

 5.Diet

If your stool is too hard, it will be very difficult to pass!

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       Good stool consistency requires:

  • Adequate Fibre intake (30grams/day), don’t make the mistake of consuming too much fibre as this can overload the system.
  • Gradually introduce whole-grain foods.
  • Fresh fruits and vegetables (raw or lightly cooked preferably with skin left on), dried fruits.
  • Greens (broccoli, spinach, green beans, cabbage).
  • Small Regular meals: Big meals can overtax your digestive tract. Try eating six mini-meals a day rather than three large ones.

 

 6.Fluids 

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  • Eight full glasses of fluids (water, vegetable or fruit juice, broth etc.) each day.
  • Warm liquids such as, hot water and lemon

 

      7.Supplement

  • Ask your GP about adding high-powered fiber to your diet, such as wheat-bran or psyllium.

 

       8.Probiotic acidophilus

  • Found in yogurts that contain active cultures — stimulate the intestinal bacteria to break down food better, aiding the digestive tract in its efforts to keep things moving.

 

How can Personal Health Help Mums to be?

Exercise:

  • Medically Led Fitness 30 Min Classes-Modified by our Physiotherapists for pregnancy
  • Pre Natal Pilates & Yoga classes led by Chartered physiotherapists and Midwives: see here for schedules and prices:

https://personalhealth.ie/clinical-pathways/medically-led-fitness/

 

Dietary Choices:

 

Book an appointment with our Consultant Dietitian:

Caoimhe McDonald(MINDI)

 

 

Call us to find out more.

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie

The Very Real And Emotional Struggles Of Having A Fitbit (Or Does Your Fitbit Have You?)

The Very Real And Emotional Struggles Of Having A Fitbit (Or Does Your Fitbit Have You?)

My Fitbit journey began a month ago. I had plagued my husband with hints of getting me one and well, yes to my own disbelief, he actually must have listened, as one day he arrived home with one for me!

I was thrilled or so I thought but very quickly I began to realise, I didn’t own this Fitbit……..this Fitbit owns me! This is what happens when you let a Fitbit into your life:

You live for the sole purpose of getting to you daily Fitbit goals:

Waiting for that little buzz when you get to 10,000 steps and then pathetically self-high-five-ing is perhaps the least glamorous moment of your day.

fitbit steps nailed

 

You get angry if you don’t have it on when you walk:

If you walk without wearing your Fitbit, does it even count as walking? I know there is no logic to this. I do know that. But on days when you happen to forget your Fitbit, you wonder why you even bothered getting out of bed in the first place. If Fitbit isn’t counting them, are these steps even real? Is anything?

no fitbit don't move

 

Fitbit’s validation becomes more important than the opinions of human beings:

IT LIKES ME. IT REALLY LIKES ME. Oh, whoa, did I get fired? It’s cool, I got 11,000 steps today so I’m pretty much crushing it-whoop!

Fitbit-meme-not-crazy-just-Fitbitting

 

You’re constantly jumping up and down for seemingly no reason:

Anyone who has ever stood next to me in work or while waiting to cross the road or in the queue at Tesco’s have probably been only one step away from calling to get me committed.

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You have jumping marathons before you go to bed:

Nothing is more unbearable than the idea of resting your head on a pillow when you’re at 9,000 steps. Time to wake up all the neighbours!!

bed fitbit

 

(If Im being brutally honest, I have had evenings where I’ve got me children to wear it for an hour or two before they go to bed to get me to my target while I put the feet up. I’m just being a good mother and encouraging them to be active-right??!)

 

 

Your worst enemy is yourself:

One day I reached 30,000 steps in one day & the my Fitbit sent a text to my phone telling me I was an “Overachiever”. I told everyone I met that day just how great I was! My husband & children couldn’t bare to be in the same room as me! An overachiever at last!! But then it dawned on me, that the only way I’d ever feel this good about myself again was by topping it, and there are only 24 hours in a day. Can we use all of them for stepping??-NO. Will we try anyway?? CATCH ME IF YOU CAN.

 

nailed fitbit

 

The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

How do I fit all that walking into my busy day?- Here’s a few tips:

  • get off the bus early and walk the rest of the way home or to work
  • walk to the station instead of taking the car or bus
  • take the stairs instead of the lift, or walk up escalators
  • walk the children to school, whatever the weather
  • get a dog- they really help get you out and about and reach those 10,00 steps

How Can Personal Health help you reach your 10,000 steps per day?

Attend one of our 30 minute Medically Led fitnesses classes-

Personal Health’s 30 min fitness classes are designed and implemented by our medically qualified team. Classes vary from session to session. This variety provides a greater all round level of fitness and flexibility and most importantly, it keeps classes interesting and fun. Suitable for all fitness levels.

To see schedule & Book visit our website now….www.personalhealth.ie

 

 

 

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie