Dublin Sports Injury Clinic

29/10/2025

🏃‍♂️ STRENGTH MAKES YOU LAST LONGER

New RCT proves that adding strength & plyometric training to endurance running improves performance — even under fatigue.

📊 Study: Zanini M. et al., Med Sci Sports Exerc, 2025

🔍 Key Findings:

✅ 10 weeks of strength + plyometric training improved running economy by ~2% after 90 minutes — when fatigue usually hits hardest.

✅ Time-to-exhaustion increased by 35% in the strength group, while the control group declined by 8%.

✅ Strength training enhanced durability, resilience, and finishing power — crucial for endurance athletes.

⚡ Takeaway:
Strong legs don’t just run faster — they run longer before slowing down.

💬 Want to upgrade your running performance?
Let’s build your endurance strength plan; in-clinic or online.

📍 Book your assessment:

🔗 https://dublinsportsinjuryclinic.setmore.com/

🏷️

20/10/2025

🦵Improve Your Pelvic Control — Reduce Your Lower Back Pain

Did you know that your ability to tilt your pelvis forward and backward (anterior & posterior tilt) plays a big role in how your lower back feels?

When your pelvis moves well, your lumbar spine loads more evenly, your core works more efficiently, and your back feels less stiff and sore.

Research shows that people with lower back pain often have poor coordination between their pelvis and trunk — meaning their spine and hips don’t move in sync.
Training to restore that control can significantly reduce strain on your lower back and improve overall movement efficiency.

✅ Start simple:

Practice gentle anterior/posterior tilts in standing or on all fours.

Focus on smooth, controlled motion — not range or speed.

Once you can control it, integrate the same movement during walking, lifting, or squats.

Improving this coordination isn’t about “core strength” — it’s about teaching your body how to move better. Small, consistent work here can make a huge difference in how your back feels day to day.

📞 If you’re suffering from lower back pain or looking for a second opinion, you can book an online consultation through the link in my bio or visit www.bobthephysio.com.

📖 Reference:
Shannick J, et al. Can training to dissociate trunk and pelvic motion influence control of pelvic motion? Physiotherapy Theory and Practice, 2024. ScienceDirect link

15/10/2025

⚡ TECAR THERAPY SPEEDS UP RECOVERY IN FROZEN SHOULDER ⚡

💡 A new Randomized Controlled Trial (Lasers Med Sci, 2025) found that adding TECAR therapy to a standard exercise program provides superior pain relief and functional improvement in patients with adhesive capsulitis (frozen shoulder).

📚 Study: Uzun Ö et al., “Impact of TECAR Therapy on Pain and Function in Adhesive Capsulitis.” Lasers Med Sci., 2025.

🔎 Key Findings:

✅ 60 patients with frozen shoulder were randomized into two groups:

Standard treatment (exercise + heat + TENS)

Same program plus TECAR therapy (6 sessions over 2 weeks)

✅ Both groups improved, but the TECAR group had greater reductions in pain (VAS) and better function (SPADI) at 1 and 3 months.

✅ No major adverse effects reported.

✅ Ultrasonography showed reduced bicipital effusion, indicating less inflammation.

⚡ What it means for you:

Combining TECAR therapy with active rehab can accelerate recovery, improve range of motion, and reduce inflammation faster than exercise alone.

It’s a safe, evidence-supported way to help patients move — and heal — sooner.

👉 Need help recovering from frozen shoulder?

We offer evidence-based shoulder rehab — integrating manual therapy, TECAR, and functional exercise — available in-clinic.

💬 Book your consultation:
https://lnkd.in/eb-YWM4H

Follow for more rehab tips 🎯

📚 Reference:

Uzun Ö, Özcan DSN, Arslan HB, Bilir EE, Şentürk B, Tezen Ö.
Impact of TECAR Therapy on Pain and Function in Adhesive Capsulitis: A Randomized Controlled Trial.
Lasers Med Sci. 2025;40(1):231. DOI: 10.1007/s10103-025-04492-x

09/10/2025

Cervical Disc Extrusion Reabsorbed without surgery

Prakash Is my online clients from who was suffering from cervical disc extrusion. He was suggested to go for surgery from several surgeon, but he ended up working with me through online rehabilitation and over the last 11 months we managed to get him back to full capacity.

💻 Start Your Rehab Journey Today

I specialise in helping people recover from chronic back through my holistic online rehab programs. These are tailored to your needs to reduce pain, build strength, and regain confidence in your daily life.

If you need help, feel free to leave me a comment and I would be happy to help. If you need further assistance you can always book an online consultation for a customized rehab plan.

https://dublinsportsinjuryclinic.setmore.com

Cervical Disc Extrusion Reabsorbed without surgery Prakash Is my online clients from who was suffering ...

01/10/2025

🚨 Goal-Setting & Education in Chronic Low Back Pain 🚨

💡 A randomised trial in the Journal of Physiotherapy found:

✅ Pain self-efficacy, kinesiophobia & quality of life were key drivers behind reductions in pain and disability in people with chronic low back pain.

🟩 With goal-setting + pain-science education, patients achieved:

🔹 ↓ Pain intensity: 1.8 points (0–10 scale)

🔹 ↓ Disability: 7.5 points (0–100 scale)

🔹 ↓ Stress & fear of movement

🔹 ↑ Confidence in their back’s strength & safety

⚡ Why it matters:

Focusing on confidence-building, fear-reduction & meaningful activity goals makes rehab far more effective than just generic exercise advice.

💪 👉 In my Online Rehab Plan, we create personalised goals for each individual and measure these same factors regularly throughout the program:

🔹 Pain intensity

🔹 Disability level

🔹 Stress & fear of movement

🔹 Confidence in your back’s strength & safety

📊 This allows you to see your progress week-by-week—not just in symptoms, but in strength, mobility, and confidence.

📩 Start your structured, evidence-based rehab journey today:

👉 https://dublinsportsinjuryclinic.setmore.com

📖 Reference:

Walker E, Jones M, Gibbs M et al. Pain self-efficacy, kinesiophobia and health-related quality of life mediate pain and disability improvements with goal-setting and education in people with chronic low back pain: a mediation analysis of a randomised trial.

Journal of Physiotherapy, 2025.
https://doi.org/10.1016/j.jphys.2025.09.005

19/09/2025

Tamara my online client from was suffering from L5 S1 Lumbar disc extrusion, in this video she shares with you her story and how she manages to skip the surgery and get back to full capacity.

If you need help, feel free to leave me a comment and I would be happy to help. If you need further assistance you can always book an online consultation for a customized rehab plan.

https://dublinsportsinjuryclinic.setmore.com

Lumbar disc extrusion L5 S1 recovery without surgery.Tamara my online client from was suffering from L5 S1 Lumbar disc extrusion, in this video she sha...

11/09/2025

How to fix chronic neck pain and get back to the gym Simran was suffering from chronic neck pain and lower back pain...

11/09/2025

🧠 YOUR SPINAL DISC IS STRONGER THAN YOU THINK

Most people fear their discs are fragile… but here’s the truth:

💪 Your discs are incredibly strong structures.

The Annulus Fibrosis (outer layer) is made of tough collagen fibres that resist huge forces.

The nucleus Pulposus (inner core) acts like a water-filled cushion, absorbing daily shocks.

Together, they can tolerate hundreds of kilograms of load during movement and lifting.

🔹 Disc Desiccation (dehydration) is not “the end” — it’s a normal part of ageing. Just like skin wrinkles, discs lose water over time.

🔹 Many people with MRI findings of disc bulge or dehydration have no pain at all.

🔹 Movement, exercise, and strength training are the BEST way to keep your discs healthy.

👉 Takeaway:

Your discs are resilient, adaptable, and built to last. Don’t fear them — train them.

Strong muscles = strong spine = strong discs.

Follow for more tips 💪

📖 References:

Brinjikji W. et al. MRI Findings of Disc Degeneration in Asymptomatic Populations. AJNR Am J Neuroradiol. 2015.

Adams MA & Roughley PJ. What is Intervertebral Disc Degeneration, and What Causes It? Spine. 2006.

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✨ Hashtags:

09/09/2025

🎯 From Surgery Recommendation to Recovery Without It 🎯

When Mehtaj came to me, he had been diagnosed with an L5-S1 disc herniation.

His MRI was clear, and the pain was intense.

Doctors told him he needed surgery, never bent again, and forgot about the gym. But Mehtaj couldn’t accept that as the end of his story.

He reached out to me in June — bedridden, in pain, and unable to walk more than a few steps.

Now, just 11 weeks into his personalised rehab plan, look at the transformation:

✅ Posture significantly improved

✅ Pain reduced from 9/10 to 1–4/10

✅ Numbness is almost gone

✅ Walking without limitation

✅ Confidence is back — and the gym is back on the horizon 💪

No surgery. No quick fixes. Just structure, consistency, and belief.

Mehtaj trusted the plan. He stayed consistent.

🎯 This is why we don’t chase random exercises. 🎯

We build a strong foundation — one day at a time.

Your spine is strong. You just need the right path.

—

📩 Ready to start your own recovery journey?

Book a consultation via the link in the bio.

https://dublinsportsinjuryclinic.setmore.com

02/09/2025

How to fix back pain after walking or jogging.

Lower Back pain with walking is a common problem that many people experience this issue in some stage in their life. In this video I share with you simply how to relieve lower back pain when walking 3 simple steps.

how to fix back pain after walking or joggingLower back pain while walking? How to fix it immediatelyLower Back pain with walking is a common problem that ma...

30/08/2025

How to recovery from Lumbar Disc Extrusion ?

I’ve developed a holistic, proven approach that addresses the root cause of lumbar disc issues. No quick fixes — just a structured plan that works.

Over 1,000 people with lumbar disc extrusion have followed my method — and many have achieved disc reabsorption and lasting results without surgery, injections, or medications.

👉 Just 20 minutes a day can help you relieve pain, improve mobility, and give your body the best chance for natural healing.

If you’re ready to take charge of your health, defeat lumbar disc pain, and support your disc reabsorption journey, you’re in the right place.

📅 Book your appointment now:
https://dublinsportsinjuryclinic.setmore.com

Let’s get started on your path to recovery! 💪

Watch my clients testimonial with the link below:

https://www.youtube.com/watch?v=_J48-NW2s0Y&list=PLGy13kRgyQtSNvY4idxe7WiiehXUyuwgL

Hi Everyone! 👋 I’m Bob Firo, a Physical Therapist with over 15 years of experience helping people around the world recover from serious spine conditions and...

23/08/2025

🌍 Chronic Pain – More Than Just Pain Scores

For years, treatment focused on reducing pain intensity (0–10 scale). But a major review by Sullivan & Ballantyne (2016, Pain) shows that chasing pain scores alone rarely improves lives — and has even fueled overuse of opioids.

👉 The review looked at multiple studies and found that:

Lower pain scores ≠ better life. Pain numbers don’t capture mood, function, or overall well-being.

Function, sleep & quality of life improve more with rehab, CBT, exercise, and mindfulness than with painkillers.

Opioids may help acute pain, but long-term, they bring risks without consistent benefits.

✅ Practical Tips if you live with chronic pain:

1️⃣ Track improvements in sleep, mood, and activity—not just pain numbers.

2️⃣ Focus on what you can do (daily function, movement, social life).

3️⃣ Explore non-opioid approaches like rehab, pacing, and mindfulness.

4️⃣ Remember: the goal is not “zero pain,” but a better life with pain.

Looking for a 2nd opinion or a rehabilitation program to help you with your chronic pain ? DM help & l'll be in touch 👋

Follow for more tips 💪

Reference:
Sullivan MD, Ballantyne JC. Must we reduce pain intensity to treat chronic pain? Pain. 2016;157(1):65–69. doi:10.1097/j.pain.0000000000000336