Fran's Injury Rehab

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Fran's Injury Rehab

Fran's Injury Rehab aims to help you recover from injury as soon as possible with the most appropria

Fran’s Injury Rehab is based in two locations (Cardiff and Pontypridd), which both offer a private treatment room and fully equipped gym. Fran’s Injury Rehab strives to help you achieve your potential by offering a friendly, caring, patient-centred approach. Common injuries treated at Fran’s Injury Rehab include:
•Back pain
•Shoulder problems
•Muscle strains
•Ligament sprains
•Overuse injuries

•Pre- and post-operative rehabilitation

Fran’s Injury Rehab has experience in working with individuals from all walks of life, elite athletes to the elderly - whatever your level of activity, Fran’s Injury Rehab is here to help. Fran’s Injury Rehab offers treatment and rehabilitation completely tailored to the individual, understanding that everyone is different. For this reason, Fran’s Injury Rehab offers in clinic face-to-face, virtual and mobile appointments.

02/06/2024

Brisbane Marathon ✔️

A brutal hilly & lapped course but an amazing experience!

Grateful for all the support and especially grateful for

5 weeks til Gold Coast 🤩🤩🤩🤩

31/01/2024

& THAT’S A WRAP‼️

The clinic is officially closed 😱

I want to thank every single person that has supported the clinic over the last 5 years.. whether that be booking an appointment, recommending the clinic, or sharing / liking a post.. it means a lot! 🫶🏼

It’s been an amazing (& stressful) experience - I’ve learned so much, and I’ve got to meet so many great people😃

As I have said so many times I am truly grateful to have a job that I look forward to turning up to, and to be in a position to make a positive difference to peoples lives. That has made the decision to close the clinic all the more difficult. I will miss it! 🥹

I hope to pick up and continue this line of work in the future but for now it is time to enjoy whatever this next adventure brings✈️😬

17/01/2024

🗣️THE CONTROL - CHAOS CONTINUUM‼️

⛹️‍♀️The return to play process is complex and should be considered a continuum which can be adapted to meet the needs of one’s recovery and rehabilitation.

⚖️The professionals involved in an athlete’s rehabilitation process must balance the risk of early re-integration to training / matches and the increased re-injury risk, with the benefit of a team having a player available.

📈The Control-Chaos Continuum model is a framework that can be used to guide the return to play process.

➡️Control is defined as constraints and limitations put in place by a medical and performance team e.g. volume of load, speed of forces.

➡️Chaos is defined as the volume of uncontrollable factors involved in sport e.g. spontaneous and unanticipated movements.

📉The model progresses from high control, low chaos to low control, high chaos. The details of the continuum will depend on type, severity and location of injury as well as the biological timeline.

The continuum looks at 5 key phases:

1️⃣high control e.g. return to running with constraints on speed, load and force - more focus on building confidence
2️⃣moderate control e.g. progress speed, introduce change of direction, use equipment such as a ball
3️⃣control > chaos e.g. introduce sport specific movements with an element of unpredictability and start to build a weekly schedule
4️⃣ moderate chaos e.g. controlled sport specific scenarios - try minimal limitations
5️⃣high chaos e.g. return to usual training schedule and test out sport specific scenarios to full intensity

📖The model educates professionals on how to better understand the demands of sport and how we can gradually re-integrate athletes into play whilst simultaneously progressing the physical qualities needed to be successful within each phase.

⚽️This framework is used a lot in football, but I can be used by those working across other sports including rugby, basketball, Australian rules football, hockey and American football.

07/01/2024

🏃🏻‍♀️Winter Enigma Marathon🏃🏻‍♀️

Marathon number 6✅ by far the worst one yet 🥶😖🤣

A last minute change in location meant that the course was a gruelling 17 laps of the lake - one more and I think my running trainers would be in the bin 🥴😅

Honestly, one of the hardest things I’ve ever done. I actually cried!

So happy to have battled through and completed the race in a time of 3:44:27🙌

I never ever ever want to run that many laps again🙃

02/01/2024

🥳5 YEARS🥳

Today marks 5️⃣ years of Fran’s Injury Rehab🤯

I’ll always remember my Dad saying ‘just give it 6 months and see what happens’.. 3 locations and a global pandemic but 5 years on we’re still going🥳

The clinic would not have survived without the support from my friends, family & every person that has visited the clinic! Thank you soooo much and I am so grateful🫶🏼

It has been an amazing 5 years and the business has thrived with this year being the most successful yet. I feel so lucky to have a job that I genuinely enjoy turning up to and to be able to make a positive difference to people’s lives and help them fulfill their potential💪

It has been a very difficult decision but the start of January also marks the clinic’s last month of being open for business. As most people are aware the clinic will be closing for the foreseeable future on 31st January.

Appointments are available until 31st January so do not hesitate to get booked in😊

31/12/2023

🏃🏻‍♀️2023 IN RUNNING 🏃🏻‍♀️

Obviously this was coming 🤣

Over the past year..

✅ I completed 3 marathons & 4 half marathons

🏆 I got a marathon PB - 3:33:32

🏆 I got a half marathon PB - 1:33:12

📍 I ran in some new countries - Portugal, Holland, Slovenia and Croatia..

🇮🇹 I ran in my favourite place - Sardinia

🫶🏼 I ran with my favourite people

🖤I FINALLY joined CDF runners - my only regret is not doing it sooner😅 an amazing group of people who are so encouraging and supportive.. huge love!

Overall I’ve racked up 3074.9km 🤩

Big things to come for 2024🤪

21/12/2023

🗣️DRY NEEDLING‼️

What is it❓

🪡Dry needling is a treatment technique used to address pain and functional deficits associated with myofascial trigger points. Dry needling involved inserting small needling nearby, or into identified trigger points. The needles do not inject any fluid - hence the term ‘dry’ needling.

🪡Insertion of the needles stimulates the blood flow to the area in order to release the trigger point, relieving pain and restoring function.

🪡Dry needling can be used to treat larger areas of irritated muscle and various forms of tendinopathy.

🪡Dry needling is rarely used as a stand-alone treatment, but rather as adjunct to other interventions.

🪡Dry needling is just one of the treatment modalities used at Fran’s Injury Rehab. Do not hesitate to get in touch if you have any questions 😊

10/12/2023

🗣️A WEEK OF WINTER MARATHON TRAINING🏃🏻‍♀️‼️

I often get asked what my running training looks like.. so here is what I did this week in training for a January marathon (stupid idea🤣)

Run 1 - 10km with
Social and chatty which made time fly and the pace faster than expected 🤗

Run 2 - interval session 🥵
▪️5km warm up
▪️10 x 200m @ 3.50/km with 60 seconds walking rest between
▪️10 x 200m @ 4.10/km with 60 seconds walking rest between
▪️2km cool down

Run 3 - tempo session 🤩
▪️1km warm up
▪️5 x 1200m @ 4.40/km into 800m @ 5.00/km

Run 4 - easy 5km 😎

Run 5 - long run - some alone, some with ☔️
▪️This was meant to be 34km but cut it short and only did 24km. Started alone with my headphone in, met run club for 12(ish)km - the company is SO appreciated for longer runs and even more in these conditions 🫶🏼

Typical December weather making running harder due to the darkness, cold temps & unpredictable downpours but we plod on (literally).. 🏃🏻‍♀️💕

12/11/2023

🏃🏻‍♀️Half Marathon at Cardiff Mo Run🏃🏻‍♀️

Personal best, 1st female & 20th overall 🤩 so chuffed!

A really well organised event with great staff, support and atmosphere, and all for such an amazing cause!

Well done everyone 👏🥸

06/11/2023

Great to work with yesterday ahead of their game against .rugby on Friday 🏉😊

Thank you again for the opportunity

01/11/2023

🗣️AFFILIATED SPORTS CLUB - CARDIFF COBRAS‼️

Fran’s Injury Rehab is delighted that Cardiff University Cobras have decided to become affiliated with the clinic for the upcoming season!

In the lead up to, and following the start of the season a few of the players have already visited the clinic to address any concerns and ensure that they are on top form for the season.

All the best guys 👏👏

22/10/2023

🗣️ABOUT ME‼️

My name is Fran and I am a Sport Rehabilitator, and I also hold an MSc in Rehabilitation.

I have always loved sport and exercise, and been fascinated by the human body.

Working with a range of individuals throughout my studies and since has highlighted the holistic benefits of being active.

I have worked with rugby teams in Bristol, Bath and Cardiff, a football team in Pontypridd, and also with those with cerebral palsy, multiple sclerosis, cystic fibrosis, impaired vision and brain and spinal injuries.

I have seen patients and clients from all walks of life - from children to the elderly, disadvantaged youth, competitive professional athletes, recreational athletes, keen amateurs and even those who have never stepped foot in a gym, or been for a run in their lives.

Keeping active is crucial for health and wellbeing and I set out to help you achieve this and overcome any barriers. These barriers could be injuries, existing conditions, fears or unanswered questions.

Do not hesitate to contact me, I am always happy to help😊

Address

Jim Driscoll Way
Cardiff
CF245JX

Website

http://www.fransinjuryrehab.com/

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