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HC Athletic Therapy

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21/08/2025

🎯 Ready to Return to Sport?
Not so fast — there are a few non-negotiables you should check off first ✅

Here’s what we look for before giving the green light to get back in the game:

✅ Must-Haves Before Returning to Sport
✔ Full, pain-free range of motion
✔ 90–100% strength compared to your uninjured side
✔ No swelling during or after activity
✔ Restored balance & coordination
✔ Completed sport-specific drills with no symptoms
✔ Cleared by your rehab professional or athletic therapist

🏃‍♀️ Rushing back too soon increases your risk of re-injury — don’t guess, get assessed!

📩 Ready to return with confidence? DM us or book an assessment today.

14/08/2025

🧊🔥 **ICE or HEAT?** – Which should you use for pain or injury? 🤕
It’s one of the most common questions we get — and knowing the difference can make a big impact on your recovery!

🧊 **ICE** – Use for **fresh injuries**

✔ First 24–72 hours
✔ Swelling, inflammation, or bruising
✔ Sudden injuries (sprains, strains, knocks)
🔹 Ice helps reduce **pain**, **swelling**, and **tissue damage**

**Tip:** Use for 10–15 mins, with a barrier (like a towel) between skin and ice!

🔥 **HEAT** – Use for **stiffness & chronic pain**

✔ Muscle tightness
✔ Ongoing aches (like lower back or neck pain)
✔ Before movement or rehab
🔹 Heat helps increase **blood flow**, **relax muscles**, and **ease stiffness**

**Tip:** Great before activity or stretching — avoid on swollen/inflamed areas!

📍Not sure which one’s right for you? That’s what we’re here for.
Send us a message or book a session with **HC Athletic Therapy** to get expert guidance tailored to your body & recovery needs 💪

07/08/2025

🚫 MYTH: "You should completely rest after an injury."

🧠 The Truth:
Total rest can actually slow your recovery.
Most injuries heal better with guided, controlled movement, not lying still.

📉 Why This Myth Is Harmful:

Muscle loss (atrophy)

Reduced joint mobility

Delayed healing

Increased stiffness & fear of movement

Greater risk of re-injury

✅ What to Do Instead:
💡 Active recovery is key!
Work with an athletic therapist to:
🔹 Modify your activities
🔹 Use low-impact, pain-free exercises
🔹 Gradually build back strength and mobility — safely

🏃‍♂️ Movement is medicine — when it’s done right.

📍Need help with recovery? We’re here to guide you.
DM to book a session or learn more.

29/05/2025

Precision Care for Peak Performance. 💪🏽
Every athlete is unique — and so is their path to recovery and performance.
Whether you're bouncing back from an injury or aiming to level up your game, our targeted, evidence-based approach ensures you’re moving, healing, and performing at your best.

🎯 Tailored rehab plans
🧠 Evidence-based techniques
🏃‍♀️ Focused on your sport, your goals

📍 Book your assessment today and let’s get you back in motion — stronger than ever.
📩 Email: hcathletictherapy@gmail.com
📞 Call: 087 295 1476

22/05/2025

☀️ Injury-Free Is the Way to Be This Summer! 🏄‍♀️🏃‍♂️🚴‍♂️

Summer is for movement — not missed moments.

Whether you're hitting the trails, chasing personal bests, or just staying active in the sunshine, don’t let nagging injuries or aches slow you down.

We’re here to keep you strong, mobile, and ready for anything summer throws your way. 🌿💪

✨ Recovery plans tailored to your body
✨ Hands-on treatment & movement strategies
✨ Injury prevention that fits your lifestyle

📆 Book now and stay on track all summer long!
📩 Email: hcathletictherapy@gmail.com
📞 Call: 087 295 1476

20/05/2025

🧠💡 Tip Tuesday
Your Weekly Dose of Injury Prevention & Mobility Wisdom

👉 Tip: Warm Up with Movement, Not Just Stretching
Static stretching before activity can actually reduce performance and won’t prep your body the way you think.
Instead, try a dynamic warm-up that gets your blood flowing and muscles activated.

🔥 Try this 5-minute warm-up before your next workout:
✅ Leg swings (front to back, side to side)
✅ Bodyweight squats
✅ Arm circles
✅ Walking lunges
✅ Jumping jacks

Move smart now, perform better later — and reduce your risk of injury. 💪

💬 Have a question about warming up or staying injury-free? Drop it below or book an appointment!
📩 Email: hcathletictherapy@gmail.com
📞 Call: 087 295 1476

15/05/2025

🌟 Good Luck to Everyone Running the VHI Women’s Mini Marathon on June 1st! 🏃‍♀️🎉
From all of us at HC Athletic Therapy, we’re cheering you on every step of the way!

Whether it’s your first 10K or your tenth, here are a few last-minute tips to help you run strong and finish feeling great:

🔥 1. Stick to Your Plan – No new shoes, gear, or routines on race day! Trust your training.

💧 2. Hydrate & Fuel – Sip water regularly and eat something familiar 1.5–2 hours before the start.

🧘‍♀️ 3. Warm Up Right – Light jogging, dynamic stretches, and some mobility work will help you start loose and injury-free.

🎯 4. Pace Yourself – Don’t get caught in the adrenaline rush early on. Settle into your rhythm.

And remember — recovery is just as important as the run itself.
Feeling tight, sore, or just need a post-race reset?

💆‍♀️ Book an appointment with HC Athletic Therapy and we’ll help you bounce back faster and stronger.
📞 Get in touch with Hannah to find out more!
📩 Email: hcathletictherapy@gmail.com
📞 Call: 087 295 1476

👏 Best of luck to all the amazing women taking part! You've got this. 💪

03/04/2025

**💥 Experience the Benefits of Dry Needling at HC Athletic Therapy! 💥**

Struggling with muscle pain, tightness, or slow recovery? Dry needling can help! ✅

✔ **Pain Relief** – Reduces muscle pain and tension
✔ **Improved Mobility** – Enhances flexibility and range of motion
✔ **Muscle Recovery** – Speeds up healing from injuries
✔ **Reduced Inflammation** – Decreases swelling and discomfort
✔ **Trigger Point Release** – Targets tight knots for relief

📅 **Book your appointment today at HC Athletic Therapy and feel the difference!**
📞 Get in touch with Hannah to find out more!
📩 Email: hcathletictherapy@gmail.com
📞 Call: 087 295 1476

AthleticTherapy

27/03/2025

📢 Exciting News! Dry Needling is Now Available at HC Athletic Therapy! 🏋️‍♂️💆‍♀️

Struggling with muscle tension, pain, or tight knots? Dry needling can help relieve pain, improve mobility, and speed up recovery! 💪

📅 Book your session today and feel the difference!

📞 Get in touch with Hannah to find out more!
📩 Email: hcathletictherapy@gmail.com
📞 Call: 087 295 1476

AthleticTherapy

20/03/2025

🏃‍♂️ Risk Factors for Ankle Sprains in Young Athletes 🤕

⚠️ History of previous lateral ankle sprains – Increases vulnerability.
⚠️ High BMI – More stress on joints.
⚠️ Weak hip muscles (especially hip extensors) – Reduces stability.
⚠️ Weak ankle muscles – Less support for movement.
⚠️ Impaired balance – Higher risk of missteps.
⚠️ Slow eccentric inversion strength – Decreased control when landing.
⚠️ Fast concentric plantar flexion strength – May increase instability.
⚠️ Poor passive inversion joint position sense – Reduced awareness of foot placement.
⚠️ Delayed reaction time of the peroneus brevis – Slower response to ankle movements.

💡 Prevention Tip: Strength training, balance exercises, and proper conditioning can help reduce the risk! 💪🔥

At HC Athletic Therapy, we help you heal the right way! Book your session today for expert guidance. 📞💆‍♂️
📞 Get in touch with Hannah to find out more!
📩 Email: hcathletictherapy@gmail.com
📞 Call: 087 295 1476

Address

7 Glaslough Street
Monaghan

Telephone

+353872951476

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