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HC Athletic Therapy

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HC Athletic Therapy

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29/10/2025

🏀⚽ Tips for Returning to Sport After the Summer Break 🏐🏃

Taking time off over the summer is normal but jumping straight back into training or matches at full intensity can increase your risk of injury. Here are some key tips to ease back in safely:

✅ Start Gradually – Don’t try to pick up where you left off. Build intensity and duration step by step.
✅ Warm Up & Cool Down – Proper mobility work and stretching prepare your body and aid recovery.
✅ Strength & Conditioning – Focus on rebuilding strength, balance, and endurance to support performance.
✅ Listen to Your Body – Soreness is normal, but sharp or persistent pain is not.
✅ Stay Hydrated & Fuel Well – Good nutrition and hydration make a big difference to performance and recovery.

At HC Athletic Therapy, we help athletes return to sport stronger, safer, and ready to perform. 💪

📍 7 Glaslough Street, Monaghan, Ireland
📞 087 295 1476
📧 hcathletictherapy@gmail.com

Don’t just return, return smarter. 🚀

23/10/2025

💧 Why Staying Hydrated Still Matters in Cooler Weather ❄️

When the heat of summer is gone, many people forget about hydration, but your body still needs plenty of fluids in the colder months.

Here’s why:
🥶 Dry air & heating systems can dehydrate you faster than you think.
🚶 Reduced thirst signals in cold weather mean you may not feel thirsty, even when your body needs water.
🏃 Physical activity in winter still leads to fluid loss through sweat and breathing.
🦴 Joint & muscle health depends on hydration to stay flexible and prevent stiffness.

👉 Tip: Carry a water bottle, drink warm herbal teas, and include water-rich foods like fruit and veg to keep hydration levels up.

At HC Athletic Therapy, we support your performance, recovery, and long-term health, and staying hydrated is a simple but powerful step. 💪

📍 7 Glaslough Street, Monaghan, Ireland
📞 087 295 1476
📧 hcathletictherapy@gmail.com

Hydration isn’t just for summer; your body needs it year-round. 🌍

14/10/2025

❄️ How Cold Weather Affects Your Joints ❄️

Ever notice your joints feel stiffer or more achy when the temperature drops? You’re not imagining it, cold weather can affect your body in a few ways:

🧊 Stiffness: Lower temperatures cause muscles and tissues to tighten, reducing flexibility.
💨 Pressure changes: Drops in barometric pressure can increase joint sensitivity, especially if you’ve had injuries or arthritis.
🚶 Reduced movement: Cold weather often makes us less active, which can add to stiffness and discomfort.

👉 What can help?
✔️ Keep moving — gentle stretching and regular activity improve circulation.
✔️ Dress warmly — protect joints with layers, gloves, and warm gear.
✔️ Stay hydrated — joints need fluid to stay healthy.
✔️ Continue rehab/strength training to support joint stability.

At HC Athletic Therapy, we help you manage pain, improve mobility, and keep your joints healthy year-round. 💪

📍 7 Glaslough Street, Monaghan, Ireland
📞 087 295 1476
📧 hcathletictherapy@gmail.com

Stay warm, stay active, and keep moving this winter!

08/10/2025

🛑 Why Do You Still Need Rehab After the Pain Has Stopped?

It’s a common mistake to think that once the pain is gone, the injury is healed, but pain is only part of the picture.

Even when you feel “better,” your body may still have:
⚠️ Weakness in the injured area
⚠️ Limited mobility or flexibility
⚠️ Poor stability and balance
⚠️ Increased risk of re-injury

Rehab goes beyond pain relief; it focuses on rebuilding strength, restoring movement, retraining muscles, and ensuring your body is fully ready to return to sport, work, and daily life.

At HC Athletic Therapy, we make sure your recovery doesn’t stop at pain-free; it continues until you’re truly injury-free. 💪

📍 7 Glaslough Street, Monaghan, Ireland
📞 087 295 1476
📧 hcathletictherapy@gmail.com

Commit to the full journey, your body will thank you later.

02/10/2025

💡 Pain-Free Doesn’t Always Mean Injury-Free

Just because your pain is gone doesn’t mean your injury has fully healed. Many people stop rehab too soon once they feel better but without completing the full recovery process, the underlying issue may remain.

⚠️ Ending rehab early can lead to:
- Repeat or recurring injuries
- Longer recovery times in the future
- Weaker muscles and poor stability
- Reduced performance in sport and daily life

At HC Athletic Therapy, we guide you through the full rehabilitation process, from pain relief to restoring mobility to rebuilding strength and preventing re-injury. 🏋️‍♂️

📍 7 Glaslough Street, Monaghan, Ireland
📞 087 295 1476
📧 hcathletictherapy@gmail.com

Stay committed to your rehab. Your future self will thank you. 💪

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.

Address

7 Glaslough Street
Monaghan

Telephone

+353872951476

Website

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