Enfield Physical & Sports Therapy

17/06/2024

Hello everyone, just want to let you know that we'll be closed for business from Monday 24th June until Monday 1st July in case anyone needs to book an appointment before or after these dates.
Regards Niall

16/01/2024

Fully Certified Manual Handling Course is available this Saturday January 20th at 11am in Enfield, Co.Meath. Cost of the course is 40 per person.
Contact Niall on 0868831883 for further details.
Thank you.

24/12/2023

Wishing everyone a very Happy Xmas and a happy new year. Thank you so much for your continued support over the last year.I really appreciate it.
Regards Niall

13/12/2023

https://www.facebook.com/100064543697810/posts/736633681831415/

🔈 SERRATUS POSTERIOR INFERIOR - OVERLOOKED CAUSE OF LOWER BACK PAIN

You have a client who tells you this:

'I reached for something and suddenly I felt a sharp spasm in the lower part of my back, slightly to the side of the spine, at the bottom of the ribs, and when I breathe in really deep I can feel it'.

Based on the above description you should suspect that you might be dealing with the Serratus Posterior Inferior muscle.

💡 Where is the Serratus Posterior Inferior muscle?

The Serratus Posterior Inferior muscle connects the lower 4 ribs to four vertebrae (T11, T12, L1, L2) in the low back.

💡 What movements does the Serratus Posterior Inferior muscle control?

✔️ Forced expiration (breathing out when breathing hard)
✔️ Assists with twisting at the waist
✔️ Assists with straightening the trunk (standing up straight)

💡 Activities that cause Serratus Posterior Inferior pain and symptoms:

✔️ Twisting the body when lifting
✔️ Overreaching overhead or to the side of the body
✔️ Lifting something heavy using the back muscles instead of leg muscles
✔️ Sleeping on a sagging or too soft mattress

ℹ️ Trigger Points

Trigger points in the Serratus Posterior Inferior may cause an uncommon local ache radiating over and around the muscle.

This may extend across the back and over the lower ribs, even continuing through the chest to the front of the body.

This discomfort is typically described by clients as a nagging ache.

In many cases this pain remains after other trigger points have been inactivated. This should be a good indicator for the therapist to recheck the Serratus Posterior Inferior for undiscovered trigger points.

👩‍🔬 Stretching for self-release of the Serratus Posterior Inferior

Cross your forearms just above the wrist, at about chest height. Inhale deeply as you slowly raise them up until the area where the arms cross is level with your forehead. Now lower the arms as you exhale.

Do this once or twice, allowing for a brief rest (a few breaths) before repeating. Do this exercise set several times a day.

22/10/2023

https://www.facebook.com/100047422364669/posts/867482274842510/

❗️Stress fractures of the foot and ankle
Note the ‘High Risk’ sites - these require rapid investigation and careful management.
The most common stress fractures of the foot and ankle are low risk - posteromedial tibia, 2nd/ 3rd metatarsal and calcaneus.
Please like and share if you found this graphic helpful 😊
Reference:
Mandell JC, Khurana B, Smith SE. Stress fractures of the foot and ankle, part 2: site-specific etiology, imaging, and treatment, and differential diagnosis. Skeletal Radiol. 2017 Sep;46(9):1165-1186. doi: 10.1007/s00256-017-2632-7. Epub 2017 Mar 25. PMID: 28343329.

12/09/2023

https://www.facebook.com/100047422364669/posts/846478863609518/

Good news for knees! More evidence that physical activity (including running) is not harmful for patients with OA knee.
We still need to ensure exercise is safe and at an appropriate level for each individual but this helps to confirm that avoidance is not the answer! See paper below for more information 👇
Reference:
Voinier D, White DK. Walking, running, and recreational sports for knee osteoarthritis: An overview of the evidence. Eur J Rheumatol. 2022; 10.5152/eurjrheum.2022.21046 [Epub Ahead of Print].

09/07/2023

https://www.facebook.com/100064543697810/posts/647399067421544/

🔊 RHOMBOID MUSCLE PAIN

Each one of us has had muscle pain at some point in our lives. Some people, however, experience worsening and commonly occurring muscle pain in certain areas. Among this is rhomboid muscle pain which is more common and worse than other pain and is one of the most frustrating pains. There are many people who don't know where exactly is rhomboid muscle situated, but they have felt pain in that region at some time or other for sure.
Pain of the rhomboid muscle is the pain, which is present in the upper back region, just beneath the neck and between the upper shoulder blades.

CAUSES OF RHOMBOID MUSCLE PAIN
Bending over awkwardly or twisting the body, or lifting too heavily at the gym.

TREATMENT FOR RHOMBOID MUSCLE PAIN
Rest is important in healing of the sprained rhomboid muscle. You should try to relax and rest as much as possible. The tear in the muscle occurs as a result of the body's straining against resistance. Rehab with gentle stretching exercises will help in gradually providing relief from rhomboid muscle pain, but be sure not to overexert. Having a professional massage will also be beneficial and may speed up the recovery process.

EXERCISES

Exercise 1 - Scapular squeeze
While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.

Exercise 2 - Thoracic stretch
Sit on the floor with your legs out straight in front of you. Hold your mid-thighs with your hands. Curl your head and neck toward your belly button. Hold for a count of 15. Repeat 3 times.

Exercise 3 - Mid-trap exercise
Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly. Do 3 sets of 15. Progress to holding soup cans or small weights in your hands.

PREVENTION OF RHOMBOID MUSCLE PAIN
Always warm up before any type of exercise, as warming up and stretching help in loosening the muscles and improving blood circulation and flexibility.

14/06/2023

I've an 8pm appointment that's just become available this evening due to a last minute cancellation should anyone require it .
Regards Niall

02/05/2023

https://www.facebook.com/100064543697810/posts/605175684977216/

IT MAY NOT BE SCIATICA, THOUGH SYMPTOMS ARE ALMOST THE SAME.

The piriformis is a small muscle located deep in the buttock, behind the gluteus maximus. It runs diagonally from the lower spine to the upper surface of the femur, with the sciatic nerve running underneath or through the muscle. The piriformis muscle helps the hip rotate, turning the leg and foot outward.

As a result of overuse, injury, or strain, the piriformis muscle can tighten, swell, or spasm. Sports that involve repetitive forward movement of the legs, or problems in surrounding joints like the sacroiliac joints are typical causes of piriformis syndrome.

The location of the piriformis muscle near the sciatic nerve means that when the piriformis muscle is irritated or injured, it can affect the sciatic nerve as well.

Symptoms of piriformis syndrome include tenderness and pain in the buttock area, accompanied by sciatica-like pain, numbness, and weakness that runs down the back of the thigh, calf, and foot. Pain from piriformis syndrome is often worse when walking up stairs, after sitting, or while walking or running.

Piriformis syndrome is often confused with other conditions, especially lumbar spine conditions. Attaining a proper diagnosis of piriformis syndrome is important when considering treatment for low back and leg pain.

Piriformis Muscle Self Release Ball Technique:

After finding the piriformis muscle place the release ball onto it. Then straighten the leg and lean over with your weight on the muscle and roll onto it. Roll slowly back and forth on the ball finding that Sweet Spot. Continue rolling for about 2-3 minutes and then switch over to the other side doing 2-3 sets.

19/04/2023

https://www.physio-network.com/research-reviews/knee/the-45-second-anterior-knee-pain-provocation-test-a-quick-test-of-knee-pain-and-sporting-function-in-10-14-year-old-adolescents-with-patellofemoral-pain/?utm_source=later&utm_medium=org&utm_campaign=PFP_review&utm_term=100423

Save time and effort keeping up to date with the latest research.

04/04/2023

https://www.facebook.com/100064543697810/posts/589047973256654/

🔊 PAIN CAUSED BY STERNOCLEIDOMASTOID

What SCM Pain or Sternocleidomastoid Muscle?

The SCM or the Sternocleidomastoid Muscle is one of the largest muscles of the neck. This muscle is divided into two parts. It begins at the skull just behind the ears. From there, it forms two parts of which one attaches to the sternum or the breastbone and the other attaches to the clavicle or the collar bone. SCM or the Sternocleidomastoid Muscle is located just underneath the skin and can be visualized when moving the neck completely to one side. Since an individual moves the neck and the shoulders many times during the day hence this muscle is used extensively by the body. This makes it prone to overuse and this results in what we call as SCM Pain or the Sternocleidomastoid Pain. Putting stress to these muscles, having abnormal sitting posture, or sudden movements of the neck or shoulder like in a motor vehicle accident can cause SCM Pain or Sternocleidomastoid Pain.

What are the Pain Patterns of SCM Pain or Sternocleidomastoid Pain?

When we speak of SCM Pain or Sternocleidomastoid Pain, it becomes important to understand the pain patterns of it as the SCM muscle is divided into two parts and both parts have different pain patterns.

Pain in the Sternal Part of SCM or the Sternocleidomastoid Muscle: The sternal division of the SCM or the Sternocleidomastoid muscle may cause pain to the cheek which can be mistaken for a case of trigeminal neuralgia which is a condition in which a nerve irritation causes intense facial pain. In some cases, there may be pain to the breast bone. It can also cause pain deep in the eye resembling pain from sinusitis. It can cause pain in the tongue when swallowing food.

Pain in Collarbone Part of SCM or Sternocleidomastoid Muscle: The clavicular or collarbone pain pattern causes severe pain in the forehead, in the ear or behind the ear. In some cases, an individual can also feel pain in the face and cheeks as well.

How is SCM Pain or Sternocleidomastoid Pain Treated?

Massage: Coming to treatments for SCM pain or the sternocleidomastoid pain, massage is the best form of treatment. This therapy is simple and can be done by the experienced massage therapist or the patient themselves can do it as well. The patient can use the thumb or the forefinger to squeeze the muscles gently so as to relax the muscles. This can be done through therapy as well. Apart from this, stretching and strengthening the Sternocleidomastoid Muscle may also help treat the SCM pain.

Sternocleidomastoid stretch

1. Standing with feet comfortably apart. Roll/fold a regular bath towel lengthways into a strip roughly 6” wide. Drape the towel strip evenly over the shoulder of the affected side. Grip the end of the strip hanging behind the back in the hand of the affected side, and the end at the front using the other side.

2. Apply firm downward pressure to the shoulder by pulling simultaneously on each end of the towel. Then slowly and in a controlled manner tilt the head away from the towel toward the opposite shoulder. Then also rotate the head away from the towel. When a stretch is felt in the neck, stop and hold the position for 20 seconds whilst breathing slowly and deeply. Return to starting position.