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.


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.

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.


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.


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.


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.

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.

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


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.


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.