Should physiotherapy cause me pain? By Feargal Geraghty.
Most of us sport enthusiasts have heard or come across a physio in our sporting career, particularly in GAA circles I find, where the ethos of treatment is ‘no pain, no gain’ and who is known for causing substantial pain in their bid to remedy injury.
Your genetic make up, outlined in your microscopic DNA which is invisible to the naked eye, predicts what body type you have. That is not to say that with the correct nutrition manipulation and training stimulus that you can not change it in a positive way if your chosen sport necessitates this, to optimise performance levels.
Feargal Geraghty Fitness Coach & Physiotherapist Chartered Physiotherapist BSc (Hons) Sport and Orthop Rehab, BSc (Hons) Sport Science, BSc (Hons) Physiotherapy, Grad Dip Aroma, SORP, MISCP A highly qualified chartered physiotherapist and a sport injury and orthopaedic rehabilitation specialist, Feargal’s career has taken him around the globe.
Our skeletal system constantly changes throughout life. When we are young, our skeletons are in a rapid growing phase, with a burst around puberty. As we move into our adult years, bone re-modelling allows a turnover of our entire skeleton every 10 years. Some have said that osteoporosis is a paediatric condition that manifests itself later in life. Osteoporosis and Our Skeletal System Osteoporosis is when your bones lose density and strength. This can be a painful condition and you are much more likely to fracture and break a bone during this phase. Paying attention to bone health in the later years of life is akin to starting your dental care as an adult. At Thera-Fitness Physio Galway we specialise in the personalised care of patients, with osteoporosis prevention and educational programs Eat, Move, Breed The health of bone and the potential onset of osteoporosis are influenced by a number of factors. The most prominent ones within our control are nutrition, physical stressors to the skeleton (weight bearing and muscle pulling on bone) and the delicate balance of hormones that influence bone growth. Physiotherapists at Thera-Fitness in Galway will educate and influence these variables to all who are affected by bone health issues. Eat refers to the nutrition component Move refers to the movement and exercise recommendations Breed refers to the hormones essential for building bone. There are three distinct stages of life that require our attention and the Eat, Move, Breed strategy will vary depending on your age Utero to University Kids to Careers Post-Menopause Utero to University Chartered physiotherapists at Thera-Fitness Physio Galway work with our patients to: Educate pregnant women about the significance that their... read more
Do you have pain in the front of your knee? Does that pain feel like it’s behind your knee cap? Is the pain worse with descending stairs or hills? Are you unable to tolerate sitting with your knee bent for any period of time? Do you get relief when you straighten your knee? Is there no real swelling or trauma that caused this pain to occur? Sometimes pain at the front of your knee is caused from patellar (knee cap) mal-tracking. Mal-tracking refers to several different conditions when the patella does not remain within the central groove of the femur. This includes a syndrome which is the result of an excessive pressure on the outer edge of the patella which causes the patella to tilt. This mal-tracking commonly occurs due to an imbalance of the soft tissues surrounding the knee cap (some too tight, some too weak) which causes a pulling of the patella off the ‘tracks’ and causing an abnormal ‘wear’ of the pain sensitive structures on the back of the knee cap. In sport or with a fall or some type of traumatic event the patella can also sublux or dislocate where the patella forcefully comes out of the groove and causes a painfully acute episode of pain. Diagnosis and Anterior Knee Treatment The chartered physiotherapists at Thera-Fitness Physio Galway will be able to assess your knee and establish which of the categories described may be the source of your knee pain. Once your knee is properly assessed and treated, most anterior knee pain can be corrected quickly with muscle release work, stretching and strengthening exercises. Anterior... read more
How long will I be out with an injury and how long will it take until I can start training again? Once a muscle has been damaged or injured the tissue must go through standard phases of healing and repair before it functions normally again. The Chartered Physiotherapists at Thera-Fitness Physio Galway are able to assess muscular injuries, establish at what stage of the healing process they are in and cater your rehabilitation to the appropriate level. The stages are as follows: Destruction Phase This is when the muscle is over worked or overloaded and the damage is caused. Myofibres (muscle fibres) rupture and some muscles cells become necrotic. Haemotomas (bleeding/bruising) form between the stumps of the muscle cells and blood vessels tear and release inflammatory cells. This is what causes swelling after an injury. This is the RICE phase of injury. The first 12-48/72 hours after injury, it is important to follow the principles of Rest, Ice, Compression, Elevation, to enhance the healing process, minimise the swelling and bleeding. Repair Phase As the inflammation cells (body’s healing helping cells) rush into the area, cells such as fibrin and fibronectin which come from the bleeding begin to link up to form scar tissue. This is much like the formation of a scaffold around which new tissue will be formed. Cells called fibroblasts start to make proteins and other substances with which to restore the integrity of the connective tissue framework in the area. The scar is initially the weakest point in the area but the infusion of collagen fibres (and the linking of these fibres together across the scaffold) makes... read more
The hamstrings are a muscle/tendon group at the back of the thigh and consist of 3 muscles. The three muscles have different functions but are primarily responsible for bending the knee and assisting the gluts to extend the hip. Straining of the hamstring, also known as a “pulled hamstring”, is defined as an over-stretch or tear of muscle fibres and related tissues. The muscle tissue becomes overloaded and reaches a breaking point where a tear or partial tear occurs. Grade 1 The patient experiences a sensation of cramp or tightness and a slight feeling of pain when the muscles are stretched or contracted. There is damage to individual muscle fibres (less than 5% of fibres). This is a mild strain which requires 2 to 3 weeks of recovery. Lower grade strains can easily become worse if the hamstring is not rehabilitated properly. Our Chartered Physiotherapists at Thera-Fitness Physio Galway will be able to assess the severity of your injury and guide you through the appropriate rehab to ensure you return to full function. Grade 2 With a grade two hamstring strain there is immediate pain which is more severe than the pain of a grade one injury. There is more extensive damage, with more muscle fibres involved, but the muscle is not completely ruptured. It is confirmed by pain on stretch and contraction of the muscle. The rest period required is usually between 3 and 6 weeks. You may notice swelling on the hamstring muscle and it will most likely be felt even the day after when walking although not necessarily painful. Our team of Chartered Physiotherapists at Thera-Fitness... read more
Have a look at the above video to see a quick neck exercise to do for pain associated with office and desk work. This is handy to do in the office or at home, all you need is the back of a door or a blank space against the wall.