Don Kelly physical therapy and Acupuncture clinic

Don Kelly physical therapy and Acupuncture clinic Feel better and move better with solid recovery. Our patients get better results.
(1)

RANK # 1 in LIMERICK & CHARLEVILLE

We are confident that anyone who walks through our doors can be helped with our care and commitment to your recovery. Physicall Therapy is a hands-on healthcare, providing a client-centered approach in the field of musculoskeletal health in Ireland. It is concerned with identifying the underlying factors causing pain and affecting movement and function within the body's musculoskeletal system and it intervenes to achieve agreed goals and objectives in maximizing function and alleviating pain. i also specialise in Advanced methods of Acupuncture which have proven to alievate most cases of internal and external disease from back pain to sinus infection,eczema, and migranes

13/04/2026

Bridge single leg

Lie on your back with your legs hips width apart.
Bend the leg you want to strengthen, keeping your foot on the floor.
Your knee and foot should still be in alignment with your hip.
Tighten your abdominal and buttock muscles and lift your hips up off the floor, allowing your straight leg to lift with the movement.
Your thighs should remain level.
Ensure your hips do not drop on the side of your straight leg.
Control the movement as you lower your hips back down to the floor and repeat the movement.

Key Benefits

1. Strengthens Glutes & Hamstrings

Activates one side at a time → better muscle engagement
Helps build stronger, more balanced hips

2. Improves Core Stability

Your core works hard to keep your pelvis level
Reduces risk of lower back strain

3. Fixes Muscle Imbalances

Great for spotting and correcting left vs right weakness
Important for injury prevention and rehab

4. Supports Lower Back Health

Strengthens muscles that support the spine
Often used in rehab for lower back pain

5. Enhances Balance & Coordination

Challenges stability due to single-leg support
Improves overall body control

👣 Putting Your Best Foot Forward – Beat Plantar FasciitisThat sharp pain in your heel when you take your first step in t...
13/04/2026

👣 Putting Your Best Foot Forward – Beat Plantar Fasciitis

That sharp pain in your heel when you take your first step in the morning? It’s not something you just have to live with.

Plantar fasciitis is one of the most common causes of heel pain—and it can seriously impact your daily life. At Don Kelly Physiotherapy & Acupuncture, we focus on treating the root cause, not just masking the symptoms.

https://donkellypainrelief.ie/overcoming-plantar-fasciitis/

13/04/2026

Bridge single leg

Lie on your back with your legs hips width apart.
Bend the leg you want to strengthen, keeping your foot on the floor.
Your knee and foot should still be in alignment with your hip.
Tighten your abdominal and buttock muscles and lift your hips up off the floor, allowing your straight leg to lift with the movement.
Your thighs should remain level.
Ensure your hips do not drop on the side of your straight leg.
Control the movement as you lower your hips back down to the floor and repeat the movement.

The single-leg bridge is a powerful progression from the standard glute bridge, targeting strength, stability, and muscle balance.

🔹 Key Benefits

1. Stronger Glutes

Heavily activates the gluteus maximus
Helps build power for walking, running, and lifting

2. Improves Core Stability

Engages deep core muscles to keep your pelvis level
Reduces excessive lower back movement

3. Fixes Muscle Imbalances

Works one side at a time
Helps identify and correct left-to-right strength differences

4. Supports Lower Back Health

Strengthens posterior chain (glutes + hamstrings)
Takes pressure off the lower back when done correctly

11/04/2026

Spine rotation - single leg supine

Lie on your back with your legs extended and your feet together and your arms stretched out to the sides in a "T" position, with your palms facing downwards.

Keep your head in contact with the mat for the duration of the exercise and perform at a slow controlled pace.

Start by rolling towards the right from your hips and at the same time bring up your left leg and reach over with the right arm to grasp the outside of your left knee.
Then pull gently upwards to hold in a comfortable stretch for the desired amount of time and then release the knee and return back to the starting position.

Repeat for the opposite side.

Again, roll your body to the left using the hips then raise your right leg and bend at the knee, grasp the outside of your knee with your left hand hold the stretch for the required time and then return to the starting position.

A note of caution, make sure you keep your head in contact with the mat throughout this exercise.

This simple but powerful movement (lying on your back, one knee pulled across your body) is excellent for spinal health, mobility, and pain relief.

Improves Spinal Mobility
Encourages gentle rotation through the lumbar and thoracic spine
Helps reduce stiffness from prolonged sitting or inactivity
Maintains healthy joint movement in the spine

Relieves Lower Back Tension
Stretches muscles around the lower back (erector spinae, QL)
Can ease tightness and mild discomfort
Promotes relaxation in the nervous system

Supports Nerve Mobility
Gentle rotation may help “floss” nerves in the lower back
Useful for people with mild nerve irritation (e.g. sciatica-type symptoms)

Improves Hip & Glute Flexibility
Stretches glutes and posterior hip
Helps reduce hip tightness that contributes to back pain

11/04/2026

Pelvic tilts

Lie on your back with your knees bent and feet flat on the floor.
Pull your bellybutton towards your spine and clench your buttock muscles to roll the tail bone up off the floor.
The majority of the effort should come from your abdominal and buttock muscles.
Your lower back should press firmly into the floor.
Relax and repeat.

Key Benefits
1. Improves Core Activation

Pelvic tilts gently engage your deep core muscles (especially the transverse abdominis), helping you build a strong foundation without straining your back.

2. Reduces Lower Back Pain

By controlling the movement of your pelvis and spine, pelvic tilts help relieve tension and stiffness—great for people with chronic or acute low back pain.

3. Enhances Pelvic Control & Stability

They improve awareness and control of your pelvic position, which is essential for posture, lifting, and everyday movement.

4. Supports Better Posture

Regular practice helps correct excessive arching (anterior tilt) or flattening (posterior tilt) of the lower back, leading to a more neutral spine.

5. Improves Flexibility & Mobility

Pelvic tilts mobilize the lumbar spine and loosen tight muscles in the hips and lower back.

Keeping your toes, feet, and ankles strong and mobile is essential for balance, walking, running, and injury prevention....
07/04/2026

Keeping your toes, feet, and ankles strong and mobile is essential for balance, walking, running, and injury prevention. Here’s what these exercises can do for you:

1. Improve Balance & Stability

Strong foot muscles help you stay steady on your feet—especially important as you walk on uneven surfaces or recover from injury.

2. Support Better Posture

Your feet are your foundation. When they function properly, they help align your knees, hips, and spine, improving overall posture.

3. Prevent Common Injuries

Regular exercises can help reduce risk of:

-Plantar fasciitis
-Ankle sprains
-Achilles tendon issues
-Shin splints

4. Increase Strength & Control

Exercises like toe curls, calf raises, and resistance band work strengthen:
-Intrinsic foot muscles
- Calves and Achilles

07/04/2026

Supine knees side to side

Lie on your back with your knees bent and your feet flat on the floor.
Extend your arms out to the sides and keep your shoulders on the mat at all times.
Keeping your knees together, drop them down to one side, rotating your torso.
Return to the starting position and allow your knees to fall to the opposite side.
Only drop your knees as far as you go comfortably.
Hold the stretch on each side if you are able to.

This simple movement—often called a lower trunk rotation—is a gentle but powerful way to improve mobility and relieve tension in the lower body.
Key Benefits

1. Improves spinal mobility

Encourages smooth rotation through the lumbar spine
Helps reduce stiffness from prolonged sitting or inactivity

2. Relieves lower back tension

Gently stretches tight muscles around the lower back
Can ease discomfort linked to muscle tightness

3. Loosens hips and glutes

Targets hip rotators and glute muscles
Useful for people with tight hips or reduced pelvic mobility

4. Supports core activation

Engages deep stabilising muscles (especially when controlled slowly)
Helps improve coordination between core and lower body

5. Aids recovery and relaxation

Ideal as a warm-up or cool-down movement
Promotes blood flow and reduces muscle guarding

6. Helpful for conditions like Sciatica

Can reduce nerve irritation when performed gently
Often included in rehab programs (when pain-free range is respected)

Struggling with nerve pain or limited mobility?At Don Kelly Physiotherapy & Acupuncture, we combine proven techniques li...
07/04/2026

Struggling with nerve pain or limited mobility?

At Don Kelly Physiotherapy & Acupuncture, we combine proven techniques like McKenzie exercises and dry needling to help you get real, lasting relief.

Our tailored approach targets the root cause of your pain—helping to reduce nerve irritation, restore movement, and get you back to doing what you love.

📍 Available at our Limerick & Charleville clinics
💪 Expert care. Personalised treatment. Real results.

Don’t let nerve pain hold you back—book your appointment today.

05/04/2026

SLR in crook

Lie on your back with your legs bent and feet flat on the floor.
Straighten your affected leg out so that it is flat.
Tighten your abdominal and thigh muscles, and lift this leg directly up, keeping the knee completely straight.
Ensure your stationary leg stays still with the knee pointing to the ceiling.
Control the movement as you lower the leg back down onto the floor.

05/04/2026

Step up with weight

Stand behind a step, holding weights in each hand.
Step up, making sure your knee travels directly forwards over your toes, and then step back down with your trailing leg.
Keep your body upright and gaze directly ahead.

05/04/2026

Resisted prone hamstring curl

Lie on your front with a resistance band tied around one ankle and secured behind you.
Bend the knee against the resistance from the band, moving your heel towards your buttocks.
Control the pull of the band as you lower the leg back down.

Happy Easter from Don Kelly Physiotherapy & Acupuncture 🐣As we celebrate Easter, a time of renewal, hope, and fresh begi...
04/04/2026

Happy Easter from Don Kelly Physiotherapy & Acupuncture 🐣

As we celebrate Easter, a time of renewal, hope, and fresh beginnings, it’s the perfect reminder to take care of what matters most — your health and wellbeing.

Whether you’re recovering from injury, managing pain, or simply looking to move and feel better, we’re here to support you every step of the way.

This season is all about new starts — so why not make yours a pain-free one?

Wishing all our patients and their families a relaxing, healthy, and joyful Easter! 🐰🌼

Address

8 The Stables, Huntsfield, Dooradoyle
Limerick
V94A5X6

Telephone

+353863239194

Website

Alerts

Be the first to know and let us send you an email when Don Kelly physical therapy and Acupuncture clinic posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Don Kelly physical therapy and Acupuncture clinic:

Shortcuts

Featured

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

Our Story

Physical Therapy is a hands-on healthcare, providing a client-centered approach in the field of musculoskeletal health in Ireland.

It is concerned with identifying the underlying factors causing pain and affecting movement and function within the body's musculoskeletal system and it intervenes to achieve agreed goals and objectives in maximizing function and alleviating pain.

I also specialize in Advanced methods of Acupuncture which have proven to alievate most cases of internal and external disease from back pain to sinus infection,eczema, and migraines with over 85% success rate to our treatment modalaties using different styles of Acupuncture, osteopathic and physiotherapy techniques you will receive the most up to date techniques any clinic has to offer

What people have to say!