FF Physical Therapy - Massage Therapy

FF Physical Therapy - Massage Therapy Qualified Physical Therapist & Massage Therapist with a wide range of treatments available.

20/03/2026

💫 Got an MRI report but don’t understand it?
Most people get handed results full of medical jargon… and are left confused about what it actually means.

I’ll break it down for you 👇

✔️ Explain your MRI in simple terms
✔️ Assess what’s actually causing your pain
✔️ Tell you if it’s something I can help fix

💬 Send me your report — I’ll give you honest advice, completely free.

FF Physical Therapy

19/03/2026

Check out these exercises for scapula stabilisation ✅

12/03/2026

💫 This client presented with significant one-sided lower back pain and was in considerable discomfort, finding it difficult to lean forward and even feeling a lot of pressure while simply standing. On assessment, I found that internal rotation in the right leg was very limited, and the right hip flexor was also shortened, both of which were contributing to increased pressure through the lower back. We began with corrective exercises and mobility work to address these restrictions and improve movement, followed by deep tissue massage to release the surrounding tension. By the end of the treatment, the client experienced massive relief, was pain-free, and had regained mobility.

Move to Improve 🧘
Mobility Matters 🤸

FF Physical Therapy - Massage
📍

11/03/2026

Tennis elbow, medically known as lateral epicondylitis, is an overuse injury that affects the tendons on the outside of the elbow. It occurs when the muscles and tendons that control wrist and forearm movement become irritated or develop small tears due to repetitive gripping, lifting, or wrist extension movements. This leads to pain on the outer part of the elbow, weakness in grip strength, and discomfort when lifting or twisting the wrist. Recovery usually involves reducing strain on the tendon while improving blood flow and healing through treatment methods such as deep tissue massage or muscle stripping to release tight forearm muscles, and therapeutic ultrasound to stimulate tissue repair and reduce inflammation. However, strengthening the forearm muscles is just as important for long-term recovery. Controlled resistance exercises, such as using a red resistance band to perform wrist rotations and forearm strengthening movements, help rebuild tendon strength and improve stability around the elbow. Combined with adequate rest, gradual strengthening and icing, these methods can significantly speed up the healing process and reduce the risk of the injury returning. 💪

09/03/2026

🚨Your breathing and your hips are connected🚨

The diaphragm attaches to the lumbar spine (L1–L3) while the psoas originates from T12–L5.

Because they share the same region of the spine, tight hip flexors can restrict diaphragm movement, leading to:

• Shallow breathing
• Reduced core stability
• Increased lower back tension

This is why breathing, posture and hip mobility must be trained together 💫

🚨A very common pattern seen in gym clients and desk workers is called Lower Crossed Syndrome.It happens when certain mus...
08/03/2026

🚨A very common pattern seen in gym clients and desk workers is called Lower Crossed Syndrome.
It happens when certain muscles become tight and overactive, while others become weak and inhibited.

💫Tight / Overactive Muscles

• Psoas / hip flexors
• Tensor Fasciae Latae (TFL)
• Lower back (erector spinae)
These muscles pull the pelvis forward into anterior pelvic tilt.

Weak / Inhibited Muscles
• Glutes
• Deep core (transverse abdominis)
• Lower abdominals

When these muscles aren’t doing their job, the lower back and hip flexors take over.

What This Causes
• Tight hips
• Lower back pain
• Poor posture
• Weak glutes
• Reduced core stability

This is extremely common in people who sit a lot or train without good core control.

The Fix

Focus on restoring balance:
✔ Release hip flexors & TFL
✔ Strengthen glutes
✔ Train deep core stability
✔ Improve diaphragm breathing

When the pelvis returns to a neutral position, the spine and hips can move properly again ✅

08/03/2026

What is Neural Tension?

💫Your nerves are not fixed like wires, they slide and glide through muscles, fascia, and joints when you move.

For example:
When you raise your leg
Bend your neck
Extend your arm
…the nerves need to move several millimeters through the surrounding tissue.

💫If something restricts that movement, the nerve becomes mechanically sensitive and you feel tightness or discomfort.

Common Causes

Neural tension can come from:
1. Tight muscles or fascia
Hamstrings, glutes, piriformis, or hip flexors can compress nerves.
2. Disc irritation
Especially around L4–L5 or L5–S1, which you’ve mentioned before.
3. Inflammation around the nerve
4. Scar tissue or previous injury
5. Poor posture or prolonged sitting

💫What It Feels Like
Neural tension often feels different from normal muscle tightness.

Typical signs include:
Sharp or electric stretching feeling
Tightness down the back of the leg
Tingling or burning
A stretch that changes when you move your neck or ankle.

05/03/2026

🚨 Limited hip internal rotation can create a chain reaction of movement problems throughout the body. When the hip joint cannot rotate inward properly, the body often compensates by forcing extra movement through the lower back and pelvis, which are not designed to handle large rotational loads. Over time this compensation can increase stress on the lumbar spine, contributing to stiffness, irritation, and recurring lower back pain. Poor internal rotation also affects normal walking, squatting, and athletic movements because the hips cannot move through their full range, which can lead to tight hip flexors, glutes, and surrounding muscles.
By improving hip internal rotation through targeted mobility work and strengthening exercises, you restore the hip’s ability to move the way it is supposed to. This reduces unnecessary strain on the lower back, improves pelvic control, and allows the hips to absorb and transfer force more efficiently. As mobility improves, people often notice smoother movement, better squat depth, improved athletic performance, and a reduction in lower back discomfort because the hips are doing their share of the work instead of the spine compensating.

FF Physical Therapy - Massage
Mitchelstown 📍

05/03/2026

🚨Poor posture is one of the most common causes of ongoing aches and pains because when the body is out of alignment, certain muscles become overworked while others weaken. Over time this imbalance places unnecessary stress on joints, muscles, and connective tissues, leading to discomfort and injury.

💫A common example is forward pelvic tilt, often caused by tight hip flexors and weak glutes or core, which can create excessive strain on the lower back.

💫 In the upper body, rounded shoulders and poor shoulder positioning can lead to shoulder impingement, where structures in the shoulder become compressed and painful during movement.

💫Another frequent issue is forward head posture, where the head sits too far in front of the shoulders. This places constant tension on the neck and upper back, often resulting in headaches, tight traps, and stiffness. If this pattern continues for years without correction, it can even contribute to the development of a dowager’s hump at the base of the neck.

✅ Correcting posture through mobility work, strengthening weak muscles, and regular physical therapy can help restore proper alignment, reduce pain, and prevent long-term structural problems.

FF Physical Therapy -Massage
Mitchelstown 📍

03/03/2026

💫 Back pain when you stand up from sitting isn’t “just tightness.”

It usually happens because:

• Your hips are stiff from sitting.
• Your core isn’t supporting properly.
• Your lower back is taking more load than it should.

Stretching alone won’t fix that.

At FF Physical Therapy, we:

✔️ Assess the root cause
✔️ Use various treatments i.e dry needling, cupping, ultrasound where appropriate.
✔️ Restore movement
✔️ Rebuild proper support with corrective exercises

So you can stand up pain-free, move better and stop thinking about your back all day.

If this sounds like you, DM “BACK” and I’ll send you the booking details 📲

FF Physical Therapy
Mitchelstown 📍

03/03/2026

This client presented with clear hip imbalances that were creating pain, movement restrictions, and compensations throughout his kinetic chain. Instead of just treating the symptoms, we identified and addressed the root cause. ✅

We implemented 40 minutes of targeted manual therapy to release tight tissues, restore joint mobility, and reduce neuromuscular tension. This was followed by 20 minutes of progressive corrective exercises focused on rebuilding stability, improving muscle activation, and rebalancing hip mechanics.👐

This combined approach accelerates recovery, prevents recurring flare-ups, and fast-tracks the return to full, pain-free performance. The goal isn’t temporary relief, it’s long-term structural correction and sustainable results. 💫

Injury ✅
Recovery ✅
Performance ✅
Maintenance ✅

FF Physical Therapy - Massage
Mitchelstown 📍

27/02/2026

💫At FF Physical Therapy – Massage, treatment goes beyond just manual therapy.

While manual therapy remains at the core of what we do, relieving pain, reducing tension, and restoring movement, you can now also benefit from guided corrective exercise sessions designed to rebalance your body and improve posture.

Many aches, pains, and recurring injuries stem from muscle imbalances, weakness, and poor movement patterns. By combining manual therapy with targeted corrective exercises, we don’t just treat the symptoms, we address the root cause.

You’ll learn how to:

Strengthen weak or underactive muscles ✅

Improve posture and joint alignment✅

Correct movement patterns✅

Build long-term resilience against pain and injury✅

This integrated approach supports recovery, enhances performance, and helps you move with confidence.

Injury – Recovery – Performance – Maintenance.

Move better - Feel Better 🤸

FF Physical Therapy - Massage
Mitchelstown 📍

Address

14 Upper Cork Street
Mitchelstown

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 9pm
Wednesday 9am - 5pm
Thursday 9am - 9pm
Friday 9am - 5pm
Saturday 9am - 6pm

Telephone

+353858266876

Website

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