AB Sports Therapy

23/09/2021

For all sports injuries contact AB Sports Therapy
Evening and weekend appointments available

🔈 POSSIBLE CAUSES OF KNEE PAIN

24/09/2020

Knee pain and sports injuries call 086 2313281

🔈 POSSIBLE CAUSES OF KNEE PAIN

03/08/2020

🔈 SHIN SPLINTS - MEDIAL TIBIAL STRESS SYNDROME

ℹ️ WHAT IS IT?
Clinically referred to as medial tibial stress syndrome, shin splints describe pain that develops at the front of the shin bone (tibia). It’s caused by excess stress and strain to the shins which may occur in multiple ways, including a bending stress on the tibia and excess strain on the musculature at the front of the legs.

ℹ️ CAUSES
While runners may be most familiar with this pain, other individuals may suffer from them as well. Repetitive activities, like running, are the most well known cause, but flat feet, tight calves, inappropriate training or poor shoes may also contribute to shin splints.

ℹ️ SYMPTOMS
Symptoms may include pain and swelling along the front and/or the inside aspect of the lower leg. Shin splints may go away for some runners after they become accustomed to the activity, but for others, the pain can persist. It is important to get treatment as the condition can progress to stress fractures of the tibia.

💡 SELF-CARE FOR SHIN SPLINTS
Self-care for shin splints begins with RICE: rest, ice, compression, and elevation. If the client/patient has anterior shin splints that is caused by running or some other physical activity that involves running, the client/patient should stop the activity until the condition is resolved. If the condition is not severe, then the client/patient might be able to continue participating in the sport if either the distance that is being run is decreased or the client switches to running on a softer surface. However, it is also likely that continuing to run will delay healing and prolong the condition. If the client has posterior shin splints that is caused by an activity that involves plantarflexion, the client should stop or lessen this activity.

Once the acute phase of shin splints is over, strengthening the involved musculature can be helpful. Individual muscle groups can be easily exercised at home with resistance tubing. Plantarflexion musculature (e.g., the soleus) can be easily exercised with heel raises. The client/patient simply stands and then rises up on their heels (engaging the muscles of plantarflexion concentrically) and then slowly lowers their body back down (engaging the muscles of plantarflexion eccentrically). The client/patient should do one set of heel raises until the musculature reaches exhaustion, working up to the goal of performing a set of 100. One to three sets should be done per day.

ℹ️ HOW MASSAGE CAN HELP IN SHIN SPLINTS?
Massage can improve shin splints as it relaxes the tension on the calf muscles and other nearby attachments. The massage should be done in both front and back portion of the leg for better results. It reduces pain and swelling.

27/11/2019

We are still looking for more volunteers to join our group. No previous experience required as all training is provided. Next training coming soon . Contact 086 2313281

Some of our volunteers in Oylegate/Glenbrien CFR
We went live Friday evening!
We need more volunteers contact us on Oylegatecfr@gmail.com

06/10/2019

World Restart a Heart Day 2019 is on October 16th. However, there will be events taking place all over the country, starting the weekend before (Oct. 12th & 13th) and finishing the weekend after (Oct. 19th & 20st).

We would like all Community First Responders to be involved with the European Restart a Heart initiative: instructors, group members and supporters.

Please feel free to invite other groups to join you in getting the ”Restart a Heart”� message out. Groups like: the local Fire Service, Civil Defence, Red Cross, Order of Malta, St. John Ambulance, Civil Defence, OFAs, FARs, sports coaches etc. etc. The more the merrier!
If you would like to host an event and would like to register please send an email to restartaheart@cfr.ie

01/10/2019

AB Sports Therapy 086 2313281

PLANTAR FASCIITIS SELF-TREATMENT

Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most people with plantar fasciitis have a slight tightness of their Achilles tendon. If this is the case, it tends to pull at the back of your heel and has a knock-on effect of keeping your plantar fascia tight. Also, when you are asleep overnight, your plantar fascia tends to tighten up (which is why it is usually most painful first thing in the morning). The aim of these exercises is to loosen up the tendons and fascia gently above and below your heel.

1. Soleus Stretch
With both knees apart and your toes facing forward, lean into the wall until you feel the stretch in your lower calf. Hold for 30 seconds and repeat 3 times.

2. Step Stretch
Stand with your toes on a step and your heels off the edge. Slowly lower your heels down, hold for 15 seconds, and then lift your heels to their starting position. You can either do both feet at the same time, or one foot at a time. Repeat five times.

3. Roll Stretch
Using a mini roll, roll it back and forth from your toes to your heels. Alternatively you can use a tennis ball or a glass bottle.

4. Plantar Fascia Massage
Using two fingers, apply small circular friction to any tight knots or lumps in the plantar fascia. The pressure should be deep, but not so much that you tighten up with pain.

5. Elastic Strap Stretch
Sit on the floor with your legs straight in from of you. Take a stretch strap and place it around your toes. Gently pull the strap towards you. Hold for 15-30 seconds, then release. Repeat 3 times.

6. Toe Stretch
Place just toes up on the wall with the ball of the foot and heel on the ground. Lean into the wall slowly until stretch is felt. Hold for 30 seconds and repeat 3 times.

Can plantar fasciitis be prevented?
There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include:

▪️Regularly changing training shoes used for running or walking
▪️Wearing shoes with good cushioning in the heels and good arch support
▪️Losing weight if you are overweight
▪️Regularly stretching the plantar fascia and Achilles tendon, especially before exercise
▪️Avoiding exercising on hard surfaces

29/08/2019

AB sports therapy 086 2313281

DO NOT ROLL OUT THESE AREAS OF YOUR BODY

Foam rollers or lacrosse balls can be really useful to self-release tight muscles or trigger points however not every part of the body can be rolled out. We need to keep common sense about where to and where NOT to be rolling out.

It is not recommend to roll out the following 5 areas of the body.

1. Side of your neck, especially behind your collar bone. There are lots of nerves there.

2. Armpit; there are some important muscles accessible in this region, but it’s also easy to press your nerves against your arm bone and thinking it’s good because ‘it hurts’.

3. Between your triceps and biceps, on the inside of your arm. This area is often worked to help with ‘fascial planes and sliding’, which probably isn’t happening the way we think. It’s also an area where you are able to directly press your nerves and blood vessels against the bone. Never a good idea.

4. Your abdomen. Stop pressing heavy objects into your abdomen. Are you trying to roll out your liver and kidneys? Your psoas is underneath all your organs. Not going to happen.

5. Back of your knee. You have nerves and blood vessels directly in the back of your knee, proceed gently in this region if at all.

When foam rolling, focus on areas of muscle mass, not arteries, nerves or organs.