Compass Physio Castlecomer

Compass Physio Castlecomer We are a Chartered Physiotherapy Practice servicing North Kilkenny. We aim to treat the cause of the problem rather than the symptom.

We are a Chartered Physiotherapy Practice servicing Castlecomer in North Kilkenny. Our services include, Physiotherapy, Dry Needling, Exercise Prescription, Onsite Ergonomic assessments and treatment, joint manipulation, Injury prevention, postural advice and much more. We work in conjunction with your GP or other health practitioners to get the best outcome for your treatment

🌟 Back Pain Day 3Tip #3 Improving Your Leg Strength can reduce Your Back Pain✅ "We often see people with a previous an...
09/03/2023

🌟 Back Pain Day 3

Tip #3 Improving Your Leg Strength can reduce Your Back Pain

✅ "We often see people with a previous ankle, knee or hip injury and now their back has started getting painful.
This can happen when the body tries to protect the lower limb injury

In doing so, this makes the muscles in the back work harder to compensate.
Do you get a sore back after going out for a run or long walk?

Even when you’re just standing preparing dinner or doing the washing up?
Our back muscles shouldn’t have to work hard during these activities

If your leg muscles aren’t doing enough work your lower back muscles are going to try to play the hero and take up the slack.

How you’re breathing during these activities has an effect aswell, as we outlined above.

A big part of our assessment and treatment process at Compass Physio is piecing each part of your injury history together

To ensure that we are solving the source of your problem and not just treating the symptoms.

We will target the leg muscles to ensure that they are playing their part to avoid your back muscles working too hard."

Happy International Women's Day! To all the Women in our lives!From the whole team here at Compass and Trim Physio
08/03/2023

Happy International Women's Day!

To all the Women in our lives!

From the whole team here at Compass and Trim Physio

🌟 Back Pain Day 2Tip #2 Relax to Improve your Back Pain✅ A lot of people with back pain tend to sit bolt upright.This a...
08/03/2023

🌟 Back Pain Day 2

Tip #2 Relax to Improve your Back Pain

✅ A lot of people with back pain tend to sit bolt upright.

This actually forces your lower back muscles to work quite hard even though you are in a “resting” position.

You can test this right now by placing your hands on your lower back and sitting up tall with your chest up.

You’ll feel those lower back muscles harden and get quite tense.

On the other hand, if you allow yourself to just sigh out and slouch a little through your back,

You should feel these muscles soften and relax.

Now imagine sitting for half an hour in that bolt upright position,

It’s quite a workout for your lower back muscles, is it any wonder that your back gets sore?

🌟Back Pain Day 1Tip #1 Breathe to Improve your Back Pain✅ Try to slow down and relax your breathing, in through your no...
07/03/2023

🌟Back Pain Day 1

Tip #1 Breathe to Improve your Back Pain

✅ Try to slow down and relax your breathing, in through your nose and slowly out through your mouth. The longer you can exhale, the more your diaphragm is able to lengthen. Your diaphragm is a very important part of your “core muscles” and we need it to be able to go through a full range of motion.

👉 When we breathe through our upper chest and neck(usually when we are stressed), our diaphragm can get stuck in a shortened position. Focusing on slowing down your breathing also helps to change your physiology. This can help us get out of fight/flight mode"

⭐ Top 5 Back Pain TipsThroughout this week we will be sharing our top 5 back pain tips.If you have any questions on your...
06/03/2023

⭐ Top 5 Back Pain Tips

Throughout this week we will be sharing our top 5 back pain tips.

If you have any questions on your back pain please contact us at info@compassphysio.ie

Team Compass

⭐ Dry needling is a safe treatment technique using needles to help relax tight areas of a muscle. A dry needle is a fine...
05/03/2023

⭐ Dry needling is a safe treatment technique using needles to help relax tight areas of a muscle. A dry needle is a fine needle very similar to the ones used in acupuncture.

👉 The aim of dry needling is to reduce muscle pain and dysfunction by releasing tight areas in the muscle known as myofascial trigger points. Myofascial trigger points, more commonly known as ‘knots,’ are tight bands or tender nodules in a muscle and can be a source of pain.

⭐ BENEFITS of the treatment include:

✅ Pain Relief

✅ Improved Range of Movement

✅ Improved Function

✅ Improved Muscle Activation

Book your assessment here - https://bit.ly/3Fk19xQ

⭐ Stretching and Cool DownThe cool down is key in beginning the recovery process. Doing light activity and some static s...
04/03/2023

⭐ Stretching and Cool Down

The cool down is key in beginning the recovery process. Doing light activity and some static stretches (30 sec each stretch) will help to speed up our recovery by keeping blood flowing to the muscles to kick start our muscle repairing and restoring process.

Not performing a cool down is a wasted chance to start the recovery process immediately.

A good cool-down can lead to quicker muscular relaxation after
training.

⭐⭐⭐⭐⭐ REVIEWI have been doing Pilates classes with Anna for the last couple of weeks and would highly recommend! Anna is...
04/03/2023

⭐⭐⭐⭐⭐ REVIEW

I have been doing Pilates classes with Anna for the last couple of weeks and would highly recommend! Anna is a great instructor and makes you feel comfortable the minute you go into her class! I can already see the difference! Very supportive and I always look forward to her next class!

Ellen

⭐Sleep and RestRest means doing no strenuous physical activity, and obtaining enough sleep is a key part of this.Not onl...
03/03/2023

⭐Sleep and Rest

Rest means doing no strenuous physical activity, and obtaining enough sleep is a key part of this.

Not only has a lack of sleep been shown to be associated with injury risk as an adolescent athlete, but there are also implications for performance too.

The Image below highlights some of the research findings for those with enough sleep versus tiredness.

As mentioned, naps during the day can help re-energise. But they should be short and sweet – otherwise they can leave you feeling groggy, and sometimes worse than not having one at all.

⭐ Nutrition and Hydration👉 Nutrition:You can think of the nutrition that you provide your body as being the fuel for you...
02/03/2023

⭐ Nutrition and Hydration

👉 Nutrition:

You can think of the nutrition that you provide your body as being the fuel for your engine.

Not enough, or poor in quality, and you won’t be able to perform well.

A poor diet without enough calories and fluid, particularly one lacking in carbohydrates, will decrease the body’s ability to handle intense exercise.

👉 Hydration:

Hydration is also crucial. Studies have shown that even weight loss of less than 1% through fluids causes a decrease in performance.

If that’s raised to 2%, it even starts to affect decisions and reaction times. You can’t afford to get your hydration wrong.

Make sure you have water or electrolyte drink with you to have before, during and after your session.

Dehydration can lead to a 10% drop in performance.

⭐ Why is rest and recovery important in sports?Recovery is the most important part of training. On average per week you ...
01/03/2023

⭐ Why is rest and recovery important in sports?

Recovery is the most important part of training. On average per week you might spend 8+ hours training/playing which means there is approximately 160 hours left in your week.

That’s a lot more time spent not training than training - it’s what you do in these 160 hours that helps your body to progress in order to get stronger, faster, fitter.

Fail to recover right and your body fails to progress in fitness, strength, speed in response to the training you’ve put it through.

So, follow these recovery guidelines to enhance your chance of recovering and increasing performance.

Recovery following a session:

✅ Warm down and static stretches following your session

✅ Rehydrate and consume a carbohydrate snack (within the first 15-20 mins of
completing session e.g. banana, milk, oat bar, yoghurt)

✅ EAT – within the 2 hours following your session make sure you refuel appropriately depending on the session volume/intensity – be sure to include a protein source

✅ SLEEP – be sure to get a minimum of 8 hours sleep

⭐Recover Better to Perform BetterHere at Compass Physio and Trim we work with the weekend warrior right through to the i...
28/02/2023

⭐Recover Better to Perform Better

Here at Compass Physio and Trim we work with the weekend warrior right through to the international rugby player.

As a sports person, those initial few days after injury can be the toughest.

The reflection of what happened, should I have stopped when I felt something tighten, how long will I be out for?

Well, the old adage “prevention is better than cure” rings through.
As the training increases so does the injury risk and one of the most common trends we see is not necessarily over-training but under-recovery.

So how should I recover?

Over the next few days, we will outline the stages we feel will help you...

✅ Feel Better
✅ Recover quicker
✅ Reduce your risk of Injury

Address

Castlecomer

Opening Hours

Monday 9:30am - 6pm
Tuesday 9:30am - 7pm
Wednesday 9:30am - 7pm
Thursday 11:30am - 8pm
Friday 8:30am - 5pm
Saturday 8:30am - 1pm

Telephone

+353564407995

Website

Alerts

Be the first to know and let us send you an email when Compass Physio Castlecomer posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category