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.

07/06/2019

Here's a quick, useful guide for understanding and treating occipital neuralgia, a condition that may be causing the pain you feel in your neck and behind your head.

05/05/2019

Great course in spinal manipulation with one of the worlds top osteopaths . Done and dusted👌

11/03/2019

AB Sports Therapy
Call 0862313281

🔈 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 spam. 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.

06/03/2019

AB sports therapy
For appointment call 0862313281

DELTOID STRAIN OR AC JOINT INJURY?

DELTOID

The deltoid muscle is a large muscle that encompasses the shoulder joint. The deltoid is divided into three different portions, or heads, the anterior (front), middle, and posterior (back) portions of the deltoid. The deltoid originates on the lateral aspect of the acromion and clavicle and then inserts on the lateral aspect of the humerus. Its major action is to abduct the arm (lift the arm out to the side of the body) as well as assist in forward elevation (lifting the arm out in front of the body).

AC JOINT

The shoulder joint is formed at the junction of three bones: the collarbone (clavicle), the shoulder blade (scapula), and the arm bone (humerus). The scapula and clavicle form the socket of the joint, and the humerus has a round head that fits within this socket. The end of the scapula is called the acromion, and the joint between this part of the scapula and clavicle is called the acromioclavicular joint.

STRAIN OR SPRAIN?

Strains are injuries to muscles or muscle tendon units. Sprains are injuries to ligaments. Because the deltoid is a muscle, it can be strained, but not sprained.

IS IT THE MUSCLE OR JOINT INJURY?

The signs and symptoms of muscle and joint pain differ since the origin differs. Though some symptoms could be same, the type of pain experienced and the associated symptoms are different. Let's take a look at the differences between these two pains.

SYMPTOMS OF MUSCLE PAIN

▪️Muscle spasms
▪️Weakness in the localised area
▪️Coordination problems
▪️Paralysis in case of severe pain
▪️Stiffness

SYMPTOMS OF JOINT PAIN

▪️Swelling in local areas surrounding joints
▪️A slight warmth and temperature rise in the area
▪️Tenderness in the muscles surrounding the joints.

CAUSES OF MUSCLE PAIN

▪️Muscle Tension or Stress: Too much tension or stress causes severe muscle pain at times. The body creates toxins as a result of stress and tension and this leads to pain in muscle. However, its extent and severity will depend on the level of stress and tension that you are having.

▪️Over-activity: When you overuse your muscles by either exercising or by working too much for a long stretch, it is very likely that your muscles will start aching. Any physically demanding work that engages the muscles to take pressure mostly ends in muscle pain.

▪️Injuries: Sometimes, stressful physical practice or exercise or any other kind of physical work might cause major or minor muscle injuries.

CAUSES OF JOINT PAIN

▪️Injuries on the joints or on the bursae, ligaments and tendons of the muscles surrounding the joints.

▪️Various kinds of diseases like avascular necrosis, gout, osteoarthritis, psoriatic arthritis, rheumatoid arthritis, bursitis, bone cancer, leukaemia, osteomalacia, rickets, tendinitis.

CONCLUSION

The very basic difference between joint pain and muscle pain is that joint pain is local, surrounds only the bruised and affected joints and whereas muscle pain can be widespread throughout the body.

Muscle pain usually sores the area and the ache increases when pressure is applied on the affected muscle. When the muscle is stretched due to some physical activities the pain increases. However, the easiest way to identify muscle pain and differentiate it from joint pain is that the pain reduces when there is not much activity.

The joint pain, on the other is deeper, intense and troubles every movement. In fact, joint pain, unlike muscle pain, can be felt even when there is absolutely no external activity taking place. When you are still, either sitting or laying down on bed, you might feel the joint pain in such an extent that you will not be able to move.

28/02/2019

AB Sports Therapy 086 2313281

🔈 MUSCLE CRAMPS FACTS

1. A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax.
2. Muscle cramps can occur in any muscle; cramps of the leg muscles and feet are particularly common.
3. Almost everyone experiences a muscle cramp at some time in their life.
4. There are a variety of types and causes of muscle cramps.
5. Muscle cramps may occur during exercise, at rest, or at night, depending upon the exact cause.
6. Dehydration is a common cause of muscle cramps.
7. Numerous medicines can cause muscle cramps.
8. Most muscle cramps can be stopped if the muscle can be stretched.
9. Muscle cramps can often be prevented by measures such as adequate nutrition and hydration, attention to safety when exercising, and attention to ergonomic factors.

TREATMENTS AND METHODS OF PREVENTION FOR LEG CRAMPS IN PARTICULAR

a) A relaxing bath before going to bed will ease muscle tightness.
b) Put a heating pad on the affected area.
c) Try an acupuncture treatment to ease tight leg muscles.
d) Make sure that you have enough magnesium or potassium in your body.
e) Stretch your legs before you go to bed.
f) Avoid high-heeled shoes and wear ergonomic shoes
g) Rise slowly and walk around – you can improve your blood flow by shaking your legs.
h) Massage the area by making circular movements.

08/02/2019

🔈 PATELLAR TRACKING DISORDER: EXERCISES

The thigh muscles (quadriceps) help keep the kneecap (patella) stable and in place. Weak quadriceps increase the risk of patellar tracking disorder.

Ligaments and tendons also help stabilize the patella. If these are too tight or too loose, you have a greater risk of patellar tracking disorder.

The goals of non-surgical treatment of patellar tracking problems are to reduce symptoms, increase quadriceps strength and endurance, and return to normal function.

Exercises for patellar tracking disorder are not complicated and can be done at home in about 20 minutes a day.

Most patellar tracking problems can be treated effectively without surgery. Non-surgical treatment may include rest, regular stretching and strengthening exercises, taping or bracing the knee and using ice.

🔒 HOW DO YOU DO EXERCISES FOR PATELLAR TRACKING DISORDER?

Correct diagnosis is of great importance in designing an exercise or rehabilitation program. The treatment you receive and the exercise program you use to rehabilitate your knee should be developed specifically for your condition.

At first, following an injury or a flare-up of symptoms of patellar tracking disorder, knee activity should be reduced. Overuse and trauma are common causes of knee pain. And resting your knee will help relieve pain. Exercises should begin as the symptoms resolve.

Quad sets and mini squats may be the first exercises that you may want to begin with.

💡 1. QUAD SETS
• Sit with your leg straight and supported on the floor or a firm bed. (If you feel discomfort in the front or back of your knee, place a small towel roll under your knee.)
• Tighten the muscles on top of your thigh by pressing the back of your knee flat down to the floor. (If you feel discomfort under your kneecap, place a small towel roll under your knee.)
• Hold for about 6 seconds, then rest up to 10 seconds.
• Do this for 8 to 12 repetitions several times a day.

💡 2. MINI SQUAT
• Stand with your feet about hip-width apart and 12 inches from a wall.
• Lean against the wall and slide down until your knees are bent about 20 to 30 degrees.
• Place a ball about the size of a soccer ball between your knees and squeeze your knees against the ball for about 6 seconds at a time.
• Rest a few seconds, then squeeze again.
• Repeat 8 to 12 times, at least 3 times a day.
• When your doctor or physical therapist thinks your knee is ready, he or she may recommend more intensive exercise.

💡 3. STRAIGHT- LEG RAISES YO THE FRONT
• Lie on your side with the leg you are going to exercise on the bottom and your other foot either up on a chair or flat on the floor in front of your knee.
• Tighten your thigh muscles, and then lift your leg straight up away from the floor.
• Hold for about 6 seconds, slowly lower the leg back down, and rest a few seconds.
• Do 8 to 12 repetitions, 3 times a day.

💡 4. STRAIGHT- LEG RAISES YO THE INSIDE
• Lie on your side with the leg you are going to exercise on the bottom and your other foot either up on a chair or flat on the floor in front of your knee.
• Tighten your thigh muscles, and then lift your leg straight up away from the floor.
• Hold for about 6 seconds, slowly lower the leg back down, and rest a few seconds.
• Do 8 to 12 repetitions, 3 times a day.

07/11/2018

Osgood schlatter disease is a very common condition in adolescents. It is an overuse injury which affects kids between the ages of 10-15 years. It will normally flare up during a growth spurt. The pain is felt below the knee where the patella tendon attaches to the tibia. It is very common with adolescents who take part in a lot of sports. The pain reduces with rest and treatment. If left untreated can lead to the formation of a bone spur on the tibial tuberosity below the knee.
AB Sports Therapy 086 2313281

Found on Google from boneandspine.com

31/08/2018