ProActive Physio, Michelle Biggins

13/11/2023

Runners knee is a term associated with knee pain when running also called patellofemoral knee pain.
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Pain is typically in the front or back of the knee.
It has a gradual onset without any big incident of injury and can be aggravated by running, going up/down stairs, squatting, or prolonged sitting.
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It is often related to repeated overuse or increase in training.
It can also be related to reduced strength and control of the leg.
This leads to irritation of the knee cap joint and the muscles/tendons/ligaments around it.
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Important to consider any previous knee injury, twisting injuries, or feeling the knee locking or giving way.
Assessment is needed to rule out other structural knee injuries such as meniscal, cruciate, or collateral ligaments.
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This reel gives a taster of some exercises that can help you return to pain-free running

31/10/2023

Neck pain? Chin poker? 😝 Want to improve your sitting posture? Here is a short routine to strengthening your mid & upper back and neck muscles. I have squeezed a lot into this routine with some progressions so listen to your own body. During these exercises, muscle ache & tiredness are fine but stop if it brings on your neck pain. Try adjusting your position, or revisit another day.
Pointers •Ribs down in front • tailbone tucked/no lower back pain • think “long” neck .
Weak muscles aren’t the only component in neck pain but....they are something you can readily address & improve 💪🏼 .
Going a chat through other factors that are related to neck pain over the next few days .
Share or tag any friends who are always complaining about their neck! .

23/10/2023

Tension headache relief 🤕

Tension-type headache is a primary headache disorder affecting over 2 billion people worldwide. It is slightly more common in women (1.2:1). Tension-type headaches are normally bilateral, tightening/pressing quality, and of mild-moderate intensity. It rarely presents with nausea or sensitivity to light or sound which is more related to migraine. Tension headaches generally aren’t aggravated by exercise.

Relaxation strategies are recommended for TTH and this reel gives an example of one approach.

A simple foam roller can be a useful tool to help ease and relax some of that tension at the top of the neck/base of your skull.

**Any new headaches need to be checked out by a GP/physician.

17/10/2023

Shin splints? Share 🎥 with your runner friends!
A common complaint for runners when they increase training load or change footwear or surface. Training modification & ruling out any stress fractures is crucial and then focusing on strengthening specific muscles of the lower legs to tolerate the new demand. Exercises are demoed here by our physio Clara Linnane

26/09/2023

5 Simple Steps for Runners
https://www.instagram.com/reel/CxYPnawMoyt/?utm_source=ig_web_copy_link

03/03/2023

20/09/2022

What are the symptoms of Osgood Schlatters Disease?

• Swelling to the tibial tuberosity (bony bump at the top of your shin)
• Tenderness and pain on the tibial tuberosity during or after exercise
• Pain when contracting the thigh muscles against resistance or with a straight leg

What is Osgood Schlatters Disease?

• Osgood Schlatters disease is a very common cause of pain to the front of the knee in children and young athletes, particularly very active boys between the ages of 12-14. It is a condition where the tendon below your kneecap attaches to the top of the shin (known as the tibial tuberosity) becomes inflamed, painful, and swollen.

What causes Osgood Schlatters Disease?

• Osgood Schlatters is caused by irritation of the bone growth plate. The tendon from the kneecap (patella) attaches down to the growth plate in the top of shin. The thigh muscles attach to the patella, and when they pull on the patella, this puts tension on the tendon.
• When movements that involve repeated leg extension is used it can stress, strain and bony inflammation. With repeated strain new bone grows which causes a bony lump that is felt and/or seen at the top of the shin.

What can be done for Osgood Schlatters Disease?

• One of the first lines of treatment will be reduced activity levels to help let the condition settle.
• However, specific based strengthening exercises focusing on glutes and hamstrings is important. It is also important to focus on varying ranges on quadricep isometric (sustained muscle contraction with no movement) strength to help with tendon adaptation.

This blog post was written by our physio Darren Flannery.
You can book an appointment with Darren through the link below.
https://www.proactivephysio.ie/book-an-appointment

16/09/2022

Are you an office worker and get tension and tightness across your upper back, neck and shoulders? This stretch is for you!

It is one of my favourite stretches to do when I am sitting at the computer for a while or generally feeling tight across upper back.

If you can't reach your hands together, let me know and I'll post another option for you!

22/08/2022

Do you have “knots” in your neck or shoulders?

People often think that massage or stretching is their only option.

Strengthening your trapezius through its full range of motion can improve overall function of the neck and shoulders and decrease pain and sensitivity.

Any questions, comment below