Dunmore Muscular Therapy

28/06/2025

Rehab for an Ankle Sprain

Recovering from an ankle sprain requires a balance of rest and targeted movement. These four exercises help restore strength, stability, and range of motion.

1. Ankle Circles
Sit or lie down with your leg elevated. Slowly rotate your ankle in both directions. 10 circles each way.

2. Towel Scrunches
Place a towel on the floor and use your toes to scrunch it toward you. Repeat for 2 minutes per foot.

3. Single-Leg Balance
Stand on the injured foot and try to maintain balance for 30 seconds. Progress by closing your eyes or standing on a cushion. 3 sets.

4. Resistance Band Ankle Strengthening
Use a resistance band to strengthen all directions (dorsiflexion plantarflexion inversion eversion). 10 reps each way.

These are safe for mild to moderate sprains once swelling has reduced. For a more in-depth personalised plan based on your injury stage and goals, contact me directly by DM

27/06/2025

“But my scan showed X… so why am I still in pain?”
Or the opposite: “My scan looks fine, but I can barely move!”

Here’s the truth: Not everything that shows up on a scan is the problem, and not every problem shows up clearly on a scan.

That’s why at Dunmore Muscular Therapy; i don’t just go off the MRI or X-ray alone. I take a full-body, whole-person approach:

1. How your body feels and moves
I look at your symptoms, daily function, movement quality, and posture.

2. What the scan actually shows
I use the MRI or X-ray to help spot structural issues but not assume every finding is causing your pain.

3. The full picture
Pain is often caused by how your body is working, not just what the scan shows.

Many scan results are “incidental” - meaning they’re there, but not the source of your symptoms. I help figure out what matters for you and create a targeted rehab plan to get you moving better.

If you’re stuck in scan limbo and unsure what to do next, feel free to get in touch. There is a way forward.

24/06/2025

Quadriceps Muscle Strain: Quick Guide
A quadriceps strain is a common injury in athletes, especially from sudden, forceful movements or overstretching during sports like soccer, football, and rugby. The quadriceps (front thigh muscle) are crucial for knee extension and hip flexion.

Key Points:

Symptoms: Pain, swelling, bruising, and difficulty walking or running. Severe cases can cause muscle bulges or complete loss of function.

Grades:

Grade 1: Mild, few fibres torn, mild pain.

Grade 2: Moderate, more fibres torn, pain, swelling, and some weakness.

Grade 3: Severe, complete rupture, intense pain, and loss of function.

Treatment:

RICE (Rest, Ice, Compression, Elevation) for early management.

Rehab: Gentle stretching, strengthening exercises (isometrics, straight leg raises, wall squats), and gradual return to sport.

Recovery: Depends on severity—mild strains may heal in weeks. Severe cases can take months.

If you need any help to repair, send me a DM !

Tip: Early care and proper rehab are key to full recovery!

24/06/2025

Ever find yourself stiff and aching after hours glued to your chair? It’s crazy how something as simple as sitting can sneakily cause so much low back pain. Turns out, staying still for too long and slouching aren’t just bad habits, they actually wear down your spine muscles and invite discomfort. But here’s a thought: moving even just a little every 20 minutes and choosing a chair that supports your back properly can make a huge difference. Maybe it’s time we stop ignoring how we sit and start protecting our backs before the pain takes hold. Let’s remind ourselves that small changes in posture and movement during the day aren’t just helpful, they’re essential for feeling good in our own skin.

23/06/2025

💪 Injury Rehab Tailored to YOU 💪🧠

Been handed an MRI or X-ray report… but not sure what to do next?

At Dunmore Muscular Therapy, I offer personalised rehab plans built specifically around your scan results — no guesswork, no generic advice. Just clear, structured guidance based on what’s really going on inside your body.

🔍 Send me your MRI or X-ray image/report
📋 I’ll assess the findings and create a tailored recovery plan
🤝 Ongoing support to guide you step by step

Whether you're post-injury, pre-surgery, or just trying to avoid setbacks, let’s get you moving safely and confidently again.

📩 DM to get started or tag someone who needs this!

15/05/2025

Hard ground, high risk.
Summer pitches might look perfect, but they can take a toll on your body.
Here are 3 common issues athletes face when running on firm ground:

Shin splints

Plantar fasciitis

Knee pain

1. Shin Splints
• Gradual Load Management: Ease into running volume on hard pitches — avoid sudden spikes in intensity or duration.
• Tibialis anterior Calf & Soleus Strengthening: Strengthen the lower leg muscles to better absorb impact and reduce tibial stress.

2. Plantar Fasciitis
• Foot Mobility & Toe Strength Drills: Daily work on toe flexors and plantar fascia rolling can reduce tension and prevent flare-ups.

3. Knee Pain (Patellofemoral)
• Glute & Quad Strengthening: Target imbalances with exercises like step-ups, clamshells, and split squats.
• Improve Landing Mechanics: Work on soft, controlled landings and deceleration to reduce joint stress.

Feeling the strain already? Prevention and smart rehab are key.
DM for injury prevention plans or tailored support this season.

14/05/2025

Are you a runner gearing up for your next big race? Make sure to include massage therapy as a crucial part of your training regimen. 🌟 Massage therapy can help alleviate muscle tension, reduce soreness and inflammation, and improve circulation -all of which can help enhance your athletic performance and help you achieve your goals.

12/04/2025

What a season Dunmore Rugby Club

The senior Dunmore RFC lads have wrapped up a year to remember — and a body count to forget!

50 years in the making The J1As took home the Cawley Plate and made Club history reaching the Connacht Junior Cup Final for the second time in a row. No win unfortunatly but a massive step forward and a taste of what’s coming.

J2Bs? Not anymore. They beat Ballinasloe RFC and are heading up to J2A — promotion earned the hard way!

And by "hard way," from both teams i mean:-

Dislocated shoulders and fingers

Torn hamstrings

Bruised and broken ribs

Sprained and broken ankles

Broken fingers.

Pick a Joint , its been broken torn sprained or bruised
..all held together with grit, lots of tape, and sheer stubbornness.

It’s been a season of heart, hustle, and heavy strapping — but the pride in the jersey never cracked (even if everything else did).

Onwards and upwards. Roll on next season. Up Dunmore.

27/03/2025

🔥 Online Coaching Plans Now Available! 🔥

Looking to recover from an injury, lose weight, or build strength—ALL from the comfort of your home or in the gym?

💪 **Rehab Plans** – Personalized recovery programs to help you move pain-free again.
⚖️ **Weight Loss Coaching** – Expert guidance to help you shed pounds and keep them off.
🏋️‍♂️ **Strength & Conditioning** – Customized plans to build muscle and improve performance.

📍 Work out **at home or in the gym**—your choice!
📲 Get expert support, accountability, and a structured plan that fits YOUR lifestyle.

Ready to start? DM me now

21/02/2025

**New Service: Recovery Boots**

Recover faster, reduce soreness, and feel refreshed with our **30-minute compression boot sessions**—launching soon!

✔️ Speeds up muscle recovery
✔️ Reduces swelling & improves circulation
✔️ Perfect for athletes & active lifestyles
✔️ Book solo or with a friend (2 sets available)

**Coming soon!** Stay tuned for booking details.

09/02/2025

15/11/2024

Great to be part of to win the Cawley Plate Final 🏆

Was stuck in the drafts from last week 😊