Aug 28

Dealing with foot pain caused by Plantar Fasciitis

imagesPain in your feet may be a sign of a serious condition called Plantar Fasciitis which is a very painful condition seen frequently at the Gorey Family Chiropractic Clinic resulting in pain specifically under the heel. This heel pain is often caused by overuse of the plantar fascia or arch tendons of the foot. It is a very common condition and can be difficult to treat if not looked after correctly.

Symptoms include:

  1. Heel pain, under the heel and usually on the inside, at the origin of the attachment of the fascia.
  2. Pain when pressing on the inside of the heel and sometimes along the arch
  3. Pain is usually worse first thing in the morning as the fascia tightens up overnight. After a few minutes it eases as the foot gets warmed up
  4. As the condition becomes more severe the pain can get worse throughout the day if activity continues.
  5. Sometimes there may also be pain along the outside border of the heel due to walking on the outside border of the foot.

What is Plantar Fasciitis?420679_599839926701475_583603585_n
The Plantar Fascia is a broad, thick band of tissue that runs from under the heel to the front of the foot. Inflammation of these tissues is termed Plantar Fasciitis.
It is sometimes associated with a heel spur, but the two conditions are not always connected.

What Causes Plantar Fasciitis?
Plantar fasciitis or heel spurs are common in sports which involve running, dancing or jumping. Runners who overpronate (feet rolling in or flattening) are prone to this injury as the biomechanics of their foot causes over stretching of the plantar fascia.

biom2-1One of the most common cause of plantar fasciitis is very tight calf muscles which produces repetitive over-stretching of the plantar fascia leading to probable thickening of the tendon. As the fascia thickens it looses flexibility and strength becoming inflamed and painful.
Sometimes over pronation can only be seen with computerised foot scans, especially if the patient has a high arched foot. We can carry these out here at Gorey Family Chiropractic and prescribe Custom Made Orthotics if needed to correct the problem.

Other causes include low arch or high arched feet (pes planus / cavus) and other biomechanical abnormalities including oversupination which should be assessed with a foot scan and a chiropractic biomechanical examination.

Excessive walking in footwear which does not provide adequate arch support has been attributed to plantar fasciitis. Footwear for plantar fasciitis – both prevention and treatment – should be flat, lace-up and with good arch support and cushioning.
Overweight individuals are more at risk of developing the condition due to the excess weight impacting on the foot.

Plantar Fasciitis Treatmentimages-9:
There is no single treatment for foot pain caused by plantar fasciitis; at Gorey Family Chiropractic we can help you to understand how to eliminate pain and we correct the underlying factors causing the condition. To treat it effectively long-term, the cause of the condition must be corrected and the symptoms dealt with.

What can the athlete do?
•Try to Rest the Foot from Active Exercise. It can be very difficult to rest the foot as most people will be on their feet during the day for work. By walking on the painful foot you are continually aggravating the injury and increasing inflammation.
•Apply Ice or Cold therapy to help reduce pain and inflammation. Cold therapy can be applied regularly until symptoms have resolved.
•Plantar Fasciitis Exercises – in particular stretching the plantar fascia and calf muscles is an important part of treatment and prevention. Simply reducing pain and inflammation alone is unlikely to result in long term recovery. Identifying the underlying cause will stop the inflammation coming back.

How Gorey Family Chiropractic Care Helps

gaitscan•We will perform gait analysis and scan your foot to determine if you overpronate or oversupinate and prescribe custom made orthotics or insoles if clinically necessary. An insole can restore normal foot biomechanics if overpronation is a problem.
•Tape the foot with plantar fasciitis taping. This is an excellent way of allowing the foot to rest. A good plantar fasciitis taping technique can help support the foot relieving pain and helping it rest.
•Deep tissue massage to address fibrotic muscle adhesions. Active Release Soft Tissue treatment on the plantar fascia can successfully treat and ease the pain. The application of these soft tissue treatment techniques reduces the tension in the plantar fascia and also stretches the calf muscles.

•We will prescribe plantar fasciitis exercises to help stretch the fascia and strengthen it once pain free.
•We will check and correct of any pelvic lower back dysfunction which might be influencing way an individual walks in a negative way.

images-13X ray may sometimes be prescribed to see if there any other bony foot problems. Gorey Family Chiropractic offers rapid onsite X ray services for convenience where clinically necessary. An X-ray can show bony spurs, which are often a by product of plantar fasciitis and a cause of pain.

Gorey Family Chiropractic Supporting your Recovery and Maintaining it 

Here at Gorey Family Chiropractic we have helped many patients with the excruciating pain of plantar fasciitis using the correct combination of therapy for each particular case.

Feel free to email your enquiry or call  us if you think you may be suffering from foot pain or heel pain caused by plantar fasciitis or other foot disorders.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

May 22

Do your feet need support from a custom made insole/ orthotic?

Do your feet need support from a custom made insole/ orthotic? by Olivia O’ Leary D.C BSc Hons 

custom made orthoticsWe spend so much of our time on our feet; walking, running, working or playing sports it’s no wonder that the number of people who suffer foot pain or knee pain from the stress and strain put on their feet is quite staggering. Throw some bunions or collapsed arches into the mix and its an eventual recipe for disaster. Foot pain can be quite crippling when it strikes…so where does it come from?

 SOME FOOTY FACTS & FIGURES:custom made orthotics

  • An average person walks approx 12,000 steps per day (or 4 miles)
  • A person will walk 4 times around the earth circumference in a lifetime
  • A person places 500,000 kilos of pressure on their feet in a lifetime
  • 83% of Irish Population will suffer from an acute episode of foot or foot related pain, the majority of which are treatable and even preventable with proper foot care and Orthotics.

How do feet affect other areas of your body?

custom made OrthoticsThe feet have a direct impact on the rest of a person’s body.  Like the foundation of a house, your feet support the weight of everything above them.

When a small problem develops in your feet, a subtle change in the way you walk will cause a chain reaction of adjustments in your posture and way of walking.  These changes can put stress on joints higher up in your body like those of the knees, hips and lower back which leads to the development of muscular and skeletal problems and pains elsewhere. It can be pointless to treat these other injuries without considering where the root of the problem lies. This brings us on to the topic of orthotics and their use as a treatment.

What do Orthotics do and how can they help?

Tog Custom made Orthotics work on your feet much like glasses work on your eyes- they reduce stress and strain on your body by bringing your feet back into proper alignment.

Custom made Orthotics are designed in such a way that they fit comfortably like an insole in your shoe and but have the advantage of having been custom made for exact imprints of your feet.

Custom made Tog orthotics are biomechanical medical appliances which are made to correct your own specific foot imbalances rather than the generic off the shelf model model which is not specific.

How are Orthotics Created?Orthotics

We offer  TOG Gait Scan technology at Gorey Family Chiropractic which allows a scan of an individual’s foot to be taken and from this information a custom made insole is created which works both correctively and preventatively.   This state of the art technology therefore looks beyond just treating symptoms but determines the root cause of the problem and addresses the malfunction of the foot that has led to the foot pain or problems.

This also relieves abnormal strain off other tissues and structures further up the leg, which can lead to knee pain, hip pain and even contribute to lower back pain. By balancing and buffering the forces exerted during walking, orthotics help to restore normal balance and take pressure off other muscles and joints.

This is particularly helpful for runners or sports people where small foot malfunctions are more pronounced and influential in causing injuries whilst running.

Common conditions where orthotics can be necessary or beneficial in the overall management include

  • Plantar Fasciitis,Heel spur
  • Shin Splints
  • Ilio-tibial band Syndrome,
  • Fallen arches
  • Achilles Tendonitis
  • Metatarsalgia
  • Heel Spurs

Lifetime Guarantee:

Tog Orthotics carry a lifetime guarantee against cracking to the supportive Orthotic shell.

If you are suffering from any of the types of  problem mentioned and are based around Gorey, Wexford, Arklow or Carlow it may be time to be checked.  Why not call Gorey Family Chiropractic today speak to one of our friendly team who will be happy to arrange a Tog Gait Scan assessment  to evaluate the need or benefits to be gained from Tog orthotics specific to your own individual requirements.

For further information on this product, please see the Tog Orthotics video on the practice videos section on our website http://www.chiropractor.ie/5,gallery,orthotics_patient_education_dvd.html

For your convenience all of our clinical team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

T : 053 94 83338  or alternatively email info@chiropractor.ie.

Gorey Family Chiropractic Clinic, Railway Road, Gorey, Co Wexford.

 

May 22

Hip pain or low back pain; which is the culprit?

Hip pain or low back pain; which is the culprit? by Olivia O’ Leary D.C BSc Hons 

 

Hip Pain

Hip pain

Hip pain or low back pain; which is the culprit?As a sufferer of low back or hip pain it can be sometimes difficult to pinpoint what structure is responsible for the pain you experience. Back problems can masquerade as hip problems with a lot of overlap noticeable. Most pain from hip and back problems has occurred as a result of ordinary strain and wear and tear on the body. Sometimes accidents such as falls have potential to contribute to the development of injury and pain.

When the Hip is the Usual Suspect

Surprisingly to patients, hip problems usually produce groin pain on the painful side. That’s because the actual joint of the hip is close to the groin rather than where most people think.

Hip or back pain

Hip or back pain

Groin pain is usually treated as a hip issue until proven otherwise through a full orthopaedic and neurological evaluation as well as X rays if deemed necessary. This type of evaluation process can conclusively determine the cause of the pain. Pain above the belt line is not deemed a hip issue but is typically related to the spine and pelvic joints instead.

One common cause of hip pain is osteoarthritis of the hip joint. You may have hip arthritis if:

  • Pain is in your groin
  • Discomfort comes and goes, becoming more frequent over time
  • Pain worsens with standing, walking and activity, and is relieved by rest
  • You feel stiff
  • You walk with a limp

Other common causes of hip pain include Trochanteric Bursitis and Adductor Muscle (groin) strain.

When the Spine is the Likely Culprit

prolapsed disc

Prolapsed disc

Many lower spine problems are caused by a herniated/prolapsed disc that presses on delicate nerves in the lower back. This can produce a pain known as sciatica, which can be felt in the hip. You may have a herniated disc if your pain:

  • Is limited to your back, buttocks or hip
  • Shoots down your leg
  • Worsens with sitting or bending
  • Improves when standing or walking

Unfortunately some people develop problems in both the hip and lower back. It’s not surprising, since malfunction of one area has a knock on negative compensatory affect on others. A diagnosis process will identify the main sources of pain and restriction and will ascertain how that disorder has the potential to cause aggravation to structures elsewhere.

FIRST STEPS FOR RELIEVING HIP PAIN

  1. If your Hip Pain is Failing to Improve; it is likely you will need to seek help from a specialist. At Gorey Family Chiropractic our clinical team has extensive experience in the diagnosis, treatment and management of hip pain and our team can recommend the most appropriate plan of management whether that involves treatment, exercises or a combination of both for your disorder. Referral to can be arranged should your condition not be suitable for treatment.
  2. Lose Weight. Shedding extra pounds is critical in relieving certain types of hip pain. Losing weight often helps reduces symptoms of osteoarthritis and can delay further deterioration. It also increases your chances of a successful outcome if replacement surgery is one day warranted.

FIRST STEPS FOR RELIEVING BACK PAIN

  1. For Acute Back Pain: Initially rest is appropriate but research advocates avoiding prolonged bed rest of more than 24 to 48 hours. Instead try to remain mobile.
Hot Cold compress

Ho Cold compress

Ice applied to the injured area through a tea towel for 15-20 mins 3-4 times daily can assist with reducing inflammation. Meanwhile, try to stay active. Activity can and should be continued to avoid a loss of muscle tone essential for good spinal stability. Anti inflammatory medication can be used to help reduce inflammation and discomfort in the short term, but National Institute of Clinical Excellence in the U.K clinical guidelines recommend consultation with a practitioner such as chiropractor with trained expertise in the treatment of these disorders if the problem is persistent see below..

  1. Gorey Family Chiropractic Clinic

    Gorey Family Chiropractic Clinic

    Schedule Chiropractic if needed after two weeks. If you’re still in pain after two weeks, a chiropractor can diagnose the underlying cause of the pain and recommend and administer appropriate treatment to relieve pain and improve mobility as well as showing you exercises that can help strengthen the muscles supporting your spine. Consideration and advice is given to patients concerning causation factors as well as prevention of recurrence.

  2. Lose Weight, take Exercise and quit Tobacco. Maintaining your ideal weight will take the pressure off your spine. Exercises have been shown to be an excellent way of maintaining spinal mobility as well as strengthening your spine which guards against injury. It’s important to avoid tobacco products too. Nicotine impedes microcirculation, so your spine will degenerate at a faster rate.
Gorey Family Chiropractic; Supporting your Recovery and Helping Maintain It

If the source of your pain is difficult to pinpoint, our specialist Clinical team are trained and hold extensive experience in the diagnosis, treatment and management of hip and back pain.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

May 08

Don’t let ‘text neck” get the better of you

Don’t let ‘text neck” get the better of you by Olivia O’ Leary D.C BSc Hons 

Text Neck

Text Neck

LEARN THE RIGHT WAY TO USE YOUR SMARTPHONE OR TABLET

Click, swipe, pinch, expand. With smartphones and tablets, we find the information we want in a flash. But what happens to our bodies when we constantly look down at smartphones ipads?

Put simply our neck muscles become seriously unbalanced which can lead to poor posture, neck pain, numbness, headaches and, in time even arthritis through repetitive wear and tear.

A PROBLEM WAITING TO HAPPEN

Five years ago, the chiropractors at Gorey Family Chiropractic began seeing more and more teens and adults with neck pain. We noticed clients sitting in the waiting room with their chins on their chests, looking into their smartphones.

This problem has been popularly dubbed “text neck”. Today with the widespread use of these devices amongst young and old, patients of all ages are seen developing the problem with neck pain, stiffness and the associated problems that go with it.

TROUBLE WITH THE CURVE

Text neck

A classic example of good neck alignment with a c shaped curve.

Our neck’s normally have a “banana-like or C shaped curve” that helps   distribute the weight of our heads (about 10 to 12 pounds) onto our discs between the neck vertebrae. Constantly looking down at a smartphone or or ipad causes the neck to straighten and lose this curve.

The result is uneven distribution of the head’s weight on the neck. The extensor muscles on the back of the neck become overstretched. The flexor muscles on the front of the neck become over strengthened.

Text neck

Notice how the curve in this neck has reversed and straightened hindering normal function including shock absorption.

As Chiropractors we correct this imbalance by prescribing muscle and spinal joint treatments as well as exercises that strengthen the extensor muscles and stretch the flexor muscles of the neck.

But that’s just the beginning. Our Chiropractors educate our clients in how they need to change their behavior so that they don’t undo the benefits of the Chiropractic treatment they are receiving.

HOLD THE PHONE HERE’S HOW

The Gorey Family Chiropractors offer these neck-friendly tips for viewing your smartphone or tablet:

  • Smartphones: Rest your right elbow on your side, and hold the phone with your right hand. Use your left arm to support the right so you can hold the phone comfortably.
  • Tablets: Sit with your back against a couch, chair or wall. Bring your knees up and rest your elbows on them as you hold the tablet.
  • Remember when using either device to take regular breaks to correct your posture and do some stretching if you are inclined to suffer neck strain or neck pain.

If you can correct a few of these habits and spend more time with good posture rather than poor posture, you will aggravate your neck less often.

Awareness is the best solution. Computers are never going away, so we have to try to adapt and become ergonomically sound and more posture aware to prevent neck pain and injury.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K  in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis. No GP referral is necessary.

On site x ray is offered and for your convenience all of our Gorey Family Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers including the GAA Scheme.

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Apr 03

3 Tips to Prevent Running injuries

3 Tips to Prevent Running Injuries

by Olivia O’ Leary D.C BSc Hons Chiropractic

tips to stay injury freeWhether you’re a novice runner or a seasoned veteran, injuries can occur at any time.  Although there is no guaranteed way to prevent all aches and pains, there are certain steps you can take to provide your body with its best defense against pre-finish line  injury disaster.

1.SUPPLEMENT YOUR RUNNING ROUTINE

It’s essential to train our muscles in multiple ways in order to avoid injury and any potential overuse problems.

Utilise bikes, cross trainers, stair climbers and swimming pools to add other low-impact cardiovascular exercises to your routine. These types of exercises provide you with a good workout while limiting the strain on your legs, knees and joints. Additionally, incorporate upper and lower extremity strength training, as well as core stability, into your training regimen to build overall strength.
This well-rounded approach to working out will help you avoid injury.
2. STRETCHING

Stretches before runningStretching is critical to injury prevention. Runners should stretch before and after runs to avoid strains and tight muscles.
Calf, hamstring and iliotibial tract (IT) band injuries are notorious for causing problems. Stretching before and after a run can help you avoid these types of injuries. And if you are sore or experiencing pain, be sure to rest and ice that part of the body.

If the issue persists, it’s advisable to seek professional advice from one of our specialist chiropractic team or other suitably qualified healthcare professional .
It’s important to address all problems, even if you think or they feel minor. An injury can easily be exacerbated if you push your body too far. Taking this approach often gets you back training faster and stronger as opposed allowing an injury to become chronic and more difficult to treat.

3. FIND AN APPROPRIATE RUNNING SHOE

Everyone’s feet are different and have specific requirements. Spend time at a reputable shoe store  to ensure you get the correct shoe. If you buy a new pair of shoes, be sure to break them in and get used to them before race day. You want to be familiar with the performance and feel of your shoes well before you start a race.
Just because you have a trusty pair of shoes from years ago doesn’t mean they are the right pair for a run. Old, worn-out shoes increase your risk of injury and negatively affect running efficiency as does a poor running gait pattern.

Poor foot mgaitscanechanics can cause foot  pain and unnecessary stresses further up the body, resulting in knee, hip pain and back pain.

A computerised gait scan is a highly accurate method of evaluating an individuals gait pattern and this can facilitate the prescription of custom made insole orthotics to correct an individuals gait imbalance whilst running and walking where necessary.
Running is a fun, effective way to stay active, but without proper injury prevention strategy and proper conditioning, you could end up hurting yourself. By following these tips, you can be in a better position to avoid injury and maximize your race day results.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K  in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis. No GP referral is necessary.

On site x ray is offered and for your convenience all of our Gorey Family Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers including the GAA Scheme.

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Jan 09

3 Tips to prevent Running Injuries

3 Tips to Prevent Running Injuries

by Olivia O’ Leary D.C BSc Hons Chiropractic

four nutritional tips to stay injury freeWhether you’re a novice runner or a seasoned veteran, injuries can occur at any time.  Although there is no guaranteed way to prevent all aches and pains, there are certain steps you can take to provide your body with its best defense against pre-finish line  injury disaster.

1.SUPPLEMENT YOUR RUNNING ROUTINE

It’s essential to train our muscles in multiple ways in order to avoid injury and any potential overuse problems.

Utilise bikes, cross trainers, stair climbers and swimming pools to add other low-impact cardiovascular exercises to your routine. These types of exercises provide you with a good workout while limiting the strain on your legs, knees and joints. Additionally, incorporate upper and lower extremity strength training, as well as core stability, into your training regimen to build overall strength.
This well-rounded approach to working out will help you avoid injury.
2. STRETCHING

1527119_10152078436382517_300902344_nStretching is critical to injury prevention. Runners should stretch before and after runs to avoid strains and tight muscles.
Calf, hamstring and iliotibial tract (IT) band injuries are notorious for causing problems. Stretching before and after a run can help you avoid these types of injuries. And if you are sore or experiencing pain, be sure to rest and ice that part of the body.

If the issue persists, it’s advisable to seek professional advice from one of our specialist chiropractic team or other suitably qualified healthcare professional .
It’s important to address all problems, even if you think or they feel minor. An injury can easily be exacerbated if you push your body too far. Taking this approach often gets you back training faster and stronger as opposed allowing an injury to become chronic and more difficult to treat.

3. FIND AN APPROPRIATE RUNNING SHOE

Everyone’s feet are different and have specific requirements. Spend time at a reputable shoe store  to ensure you get the correct shoe. If you buy a new pair of shoes, be sure to break them in and get used to them before race day. You want to be familiar with the performance and feel of your shoes well before you start a race.
Just because you have a trusty pair of shoes from years ago doesn’t mean they are the right pair for a run. Old, worn-out shoes increase your risk of injury and negatively affect running efficiency as does a poor running gait pattern.

Poor foot mgaitscanechanics can cause foot  pain and unnecessary stresses further up the body, resulting in knee, hip pain and back pain.

A computerised gait scan is a highly accurate method of evaluating an individuals gait pattern and this can facilitate the prescription of custom made insole orthotics to correct an individuals gait imbalance whilst running and walking where necessary.
Running is a fun, effective way to stay active, but without proper injury prevention strategy and proper conditioning, you could end up hurting yourself. By following these tips, you can be in a better position to avoid injury and maximize your race day results.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K  in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis. No GP referral is necessary.

On site x ray is offered and for your convenience all of our Gorey Family Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers including the GAA Scheme.

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Sep 04

Dealing With Ankle Sprains

Ankle sprains are one of thetimthumb most common sports injuries suffered in Ireland. A sudden jolt or twist can overstretch and tear the supporting ligaments of the ankle joint. Early treatment of a sprained ankle has been shown to help to speed recovery and minimise the symptoms including ankle pain.

SYMPTOMS

The symptoms of an ankle sprain include:
•    Swelling – the ankle can swell in minutes or over several hours. Severe bruising may be noticed in the days after.
•    Pain in the ankle joint when trying to move it and when walking.

Acute Management 
Suggestions for Immediate Treatment of an Ankle Sprain Include:
•    Stop your activity.64369_589379681080833_478856801_n
•    Rest the injured joint.
•    Use ice packs every two hours, applied for 15 minutes.
•    Bandage the joint firmly with an elasticated bandage.
•    Raise the ankle above heart height whenever possible.
•    Avoid exercise, heat, alcohol and massage in the first 48 hours, as these can all exacerbate swelling.
RECURRING ANKLE SPRAINS

Some people suffer from recurring ankle sprains. This can be caused by a number of factors working in combination, including:
•    Ligament scarring and excess looseness, as a result of previous ankle sprains
•    Insufficient treatment or rehabilitation from previous sprains. This can lead to weak muscles surrounding the ankle joint. It can also cause decreased balance ability; this is called a proprioceptive deficit.
PROFESSIONAL HELP

If you are unable to take any weight on the foot at all, seek medical attention immediately. An x-ray may be needed to see whether a bone is broken. This x ray may be also be provided during a consultation with one of our chiropractic team at Gorey Family Chiropractic.
If the pain from a sprained ankle that you are managing yourself has not improved after a day or so, it is best to seek professional advice and consult with one our specialist chiropractic team or other specialist healthcare provider to get an accurate diagnosis of the injury and suggest the most appropriate treatment plan. Our Chiropractic team specialise in providing treatment, rehabilitation and support
:

ankle-impingementChiropractic Treatments May Include:
•    Hands on therapy for damaged tissues
•    Exercise programs to improve mobility of the joint
•    Exercises to strengthen the muscles surrounding the ankle
•    Exercises to encourage balance training and improve the proprioceptive deficit which often is overlooked
•    Advice on taping and ankle braces for use during activity

PREVENTING ANKLE SPRAINS

Suggestions to prevent ankle sprains include:

•    Warming the ankle and lower extremity up thoroughly prior to exerciseRocktape ankle.
•  Consider ankle braces or tape, as directed by your Chiropractor.
•   Take care when exercising on uneven or wet ground, especially in the first few weeks after a sprain.
•    Consult one of our chiropractic team for ankle strengthening exercises and exercises to improve your ankle proprioception.

  • Computerised Gait scanning may highlight abnormalities in your way of walking or running which can complicate or cause certain sports injuries. This can be addressed by introducing medical devices called orthotics/ insoles into your shoes if necessary.

GOREY FAMILY CHIROPRACTIC : A PROACTIVE MANAGEMENT APPROACH TO ANKLE SPRAIN

If you or a family member are concerned by a recent ankle sprain or suffer recurrent ankle pain we would be pleased to consult with you and following a thorough physical evaluation which may include x rays offer a professional opinion as to the best treatment options available to you.

For your convenience the clinical team at Gorey Family Chiropractic Clinic are covered by all major Irish health insurers and under the GAA Player Scheme.

Contact: info@chiropractor.ie or Tel: 053 94 83338 for an appointment.

Apr 25

Returning to sport after back pain and injury

By Olivia O Leary D.C BSc Hons

imagesYou may play sports only rarely, play a sport on a regular basis, or play a sport at a competitive level. No matter how involved you are in a sport, we need to consider a number of questions before returning to your sport after back pain and injury:

•    Do you want to still play the sport, even though in some cases it might stress your back and  If you continue with the sport, will you continue at the same level or play at a less intense level?
•    When did your back injury occur? How severe was your injury?
•    Have you talked about how to return to sport with one of our Gorey Family Chiropractic team, or another specialist health care provider?
•    Have you been doing exercises to strengthen and stretch the muscles that support your back?
•    Are you pain-free when you do the movements your sport requires?
•    Have you regained all or most of the range of motion (flexibility) of your spine?

images-1 WHICH TYPE OF SPORT IS BEST

When you are deciding when and if to return to a sport after having low back pain, the amount of stress that any sport places on your spine is an important factor to consider. If you would like to return to a more intense sport or a contact sport, talk about whether you can safely do this with one of our Gorey Family Chiropractic team.

 

CONTACT OR MORE INTENSE SPORTS MAY NOT BE A GOOD CHOICE FOR IF:

images-2•    You have had surgery on more than one level of your spine.
•   You have had repeated injury or surgery in the same area of your spine.

Bear in mind that performing heavy physical activity over too long a period of time can cause back pain and injury. Activities that involve contact, heavy or repetitive lifting, or twisting (especially when moving or at high-speed) can contribute to the development of back pain and injury.

WHEN TO RETURN TO SPORT:

These are some general tips about when to return to sports. It may be safe for you  to return to your sport when you have:
•    No back pain or only mild back painbce531277751f32e51a588bf7c91b85a-150x150-1
•    Normal or almost normal range of motion (flexibility) of your back without pain
•    Regained enough strength in the muscles related to your sport
•    Regained the endurance you need for your sport
The type of back pain or injury you are recovering from is a key factor in deciding when you can return to your sport.

GENERAL GUIDELINES INCLUDE:

•    After a mild back sprain or strain, you should be able to start to return to your sport within a few days to several weeks if your symptoms have resolved.
•    After a prolapsed disk in one area of your spine, with or without having a surgery called micro-diskectomy, most people recover  between  3- 6 months. You must do back exercises to strengthen the muscles that surround your spine and hip for a safe return to sports. Many people are then able to return safely to a competitive level of sports.
•    After having disk and other problems in more than one area of your back, returning to sports needs to be done carefully. You should be under the care of a chiropractor or other appropriately trained and experienced healthcare professional.

MAKING MUSCLES MORE FLEXIBLE AND STRONGER

Large muscles o77e440f96827c2acee4870b1a96bdcf3-150x150f your abdomen, upper legs, and buttocks attach to your spine and pelvic bones. They help stabilize and protect your spine during activity and sports.

Weakness in these muscles may be part of the reason you first injured your back and developed back pain. After resting and treating your symptoms after your back injury, these muscles will most likely be even weaker and less flexible.

Getting these muscles back to the point where they support your spine well is called core strengthening. Our Gorey Family Chiropractic team will teach you the necessary exercises to strengthen these muscles. It is important to do these exercises correctly and consistently to prevent further back pain and injury.

 

ONCE YOU ARE READY TO RETURN TO YOUR SPORT

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•    Warm up your back with an easy movement such as walking. This will help increase blood flow to the muscles and ligaments in your back.

•    Stretch the muscles in your upper and lower back and your hamstrings (large muscles in the back of your thighs) and quadriceps (large muscles in the front of your thighs).

When you are ready to begin the movements and actions involved in your sport, start slowly. Before going full force, take part in your sport at a less intense level. See how you feel that night and the next day before you slowly increase the force and intensity of your movements.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in back pain diagnosis, back pain treatment and back pain rehabilitation. We have treated players from amateur level right up to to professional level from a  range of sporting backgrounds. We consider not only your back pain, but the root cause of your back problem and will work with you to get you out of back pain and back to participation in your chosen sport in an effective, safe, timely manner.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

 

Mar 06

Four Nutritional Tips to Stay Injury Free

by Olivia O Leary D.C BSc Hons

When you think of ways to prevent the kinds of overuse injuries that commonly affect those of us who regularly participate in running training—such as runner’s knee or plantar fasciitis—you probably don’t think about nutrition. It’s true that proper nutrition can do little to prevent injuries caused by factors such as over training or wearing the wrong type of running shoes. But specific eating habits can be an effective part of a comprehensive injury-prevention strategy that includes such measures as getting adequate muscle recovery and using the right equipment.

After all, your diet creates the building blocks of your body structure. Just as a well-built house is more likely to survive an earthquake, a properly nourished body is better able to withstand, say, a rigorous half-marathon training plan. That said, here are four specific eating habits that will help you reduce your risk of injury.

1. Eat enough

The worst nutritional mistake you can make with regard to injury prevention is to eat too few calories. When your body doesn’t get enough calories to meet all of its tissue maintenance and energy needs, it will enter a catabolic state—which means your muscles begin eating themselves. Consequently, catabolism compromises your body’s ability to repair tissue damage incurred during workouts, which slows muscle recovery and increases your risk of injury.

How do you know if you’re eating enough? No need to obsessively count calories. Instead, monitor your workout performance, your body weight and your body composition. When you’re not eating enough, the first indication is likely to be a decline in your workout performance. And when you’re in a catabolic state, your body weight will go down while your body fat percentage remains the same, indicating that you’re losing muscle, not fat.

2. Don’t forget the fat

Salmon is a rich source of essential Omega 3

Salmon is a rich source of essential Omega 3 fats

Fat has a bad reputation, but it’s needed in the diet to create healthy cell membranes that are resistant todamage during exercise. Certain types of fat are also essential ingredients in compounds that participate in the inflammation process, which can keep small injuries from becoming big ones. In a recent study from the University of Buffalo, 86 female runners were interviewed about their eating habits and current injury status. Their level of fat intake turned out to be the single best dietary predictor of injury status, with the women who ate the least fat being the most likely to have an existing injury.

The women in the Buffalo study who had the lowest injury risk got roughly 30 percent of their daily calories from fat, and that’s a good number to target, as long as you’re eating the right types of fat. Make sure that no more than 10 percent of your total daily calories come from saturated fat, and try to consume twice as much unsaturated fat as saturated fat. Also, do your best to hit a daily target of 3,000 mg of omega-3 essential fats.

3. Keep the calcium coming

Bone strains and stress fractures are uncommon in swimming and cycling, but quite common in running—especially for those with low bone density. That’s why calcium, the most important nutrient for bone health, is so important. The recommended daily intake of calcium is 1,000 to 1,300 mg. But the average adult consumes only 500 to 700 mg daily. You can avoid a calcium deficiency and the resulting increased risk of bone injuries by consuming three servings of low-fat or non-fat dairy foods per day. Research suggests that calcium supplements are even more effective than dairy foods in maintaining bone density.

4. Train, shower, eat

When you eat is every bit as important as what you eat when it comes to preventing injuries. Muscle and

A turkey sandwich on wholewheat; one of the best balanced after workout snacks possible

joint tissue damage that occurs during a workout is repaired most quickly in the two hours immediately after the workout—provided you eat during that time. The most important nutrient to consume for post-exercise tissue repair is protein, but research has shown that consuming protein with carbohydrate is even better, because carbs stimulate muscle protein synthesis as well as restock depleted muscle glycogen stores.

In a study involving Marine recruits, those who used a carbohydrate-protein supplement daily after physical training through 54 days of boot camp had 33 percent fewer total medical visits, 37 percent fewer muscle and tendon injuries, and less muscle soreness than recruits who used a carbohydrate-only control or a placebo. While there are lots of carb-protein supplements formulated especially for use after exercise to speed muscle recovery, regular foods containing carbs and protein will do the job as well. Think a tall glass of low-fat chocolate milk or a turkey sandwich on whole-wheat bread. Both are tasty ways to avoid post-workout hunger—and injury.

If in doubt check in with our Gorey Family Chiropractic Team who have a keen speciality interest in Sports Medicine and Injury Management and can make recommendations specific to your nutritional needs and training plan.

We realise it can be confusing knowing where to choose for your healthcare services. If you, a friend or family member requires orthotics or injury treatment whether it be for back pain, nerve pain or a sports injury we sincerely appreciate the trust and confidence shown by choosing our services at Gorey Family Chiropractic and look forward to helping you in the future.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie