With all the information we have access to these days, it can be overwhelming trying to figure out what’s the best thing when it comes to a health or fitness related topic. One such example is barefoot running. One person says yes, do it, another says no don’t do it, what’s a person to do? This has been complicated more by the recent lawsuit against minimalist company Vibram. Well, here’s our take on this.
What are minimalist shoes?
Minimalist shoes are exactly how they sound, shoes with less cushioning and less stability…minimalist!. They allow for freer movement of the feet and ankles compared to normal runners. The idea behind these types of shoes is to allow for the calves and achilles tendon to be the primary shock absorbers…. which makes sense as thats what they are meant for! With normal shoes, you don’t get this because the thick cushioning usually acts as a shock absorber. They help to strengthen the ankles and feet and allow a more natural movement, hoping to imitate they way our body moves when we are barefoot.
Do minimalist shoes have a place?
The Lawlor Clinic Team says:
Yes, but you have to earn the right to wear them!
What do we mean when we say, “earn the right to wear them”?? A lot of problems and injuries arise from switching to minimalist shoes because people tend to jump right in and not give their body time to acclimate to the significant change. The first thing you should do when you get the minimalist shoes is to walk in them. Gradually building up to longer times and distances walking. After you have given your body time to get used to that, then you can start to slowly build up to jogging and running in the shoes. For some this might take a few months but for others the transition may be even longer.
The important thing to remember is that minimalist shoes can have a positive impact on running performance, but you have to earn the right to use them!
Yours in Health,
The Lawlor Clinic, Portlaoise & Dublin
Chiropractic | Physiotherapy | Active Release Techniques (ART®)
It’s that time of year again, time for the all the kids to go back to school! Just like adults, kids and teenagers can get aches and pains. With heavy backpacks, prolonged sitting in classes or studying, or sports, are all ways that young people can develop injuries. Here are our top tips for staying healthy and preventing injuries for all the kids going back to school!
Walk or bike to school: With all the sitting during classes and at home studying, walking or biking safely to school (when they can) is a great way to keep kids active and promote health! The whole family can walk together if it’s not safe for the child to walk alone. Be sure to wear a helmet when biking!
Stay hydrated: Make sure kids are getting enough water during the day. Pure water, this doesn’t include high sugar sodas! Carrying a reusable water bottle is an easy way they have access to water. Water helps clear toxins from the bodies, prevents headaches, and helps to maintain the joints
Avoid carrying heavy backpacks: This one may not be possible for all students as school requirements vary. Do make sure your child has a sturdy backpack with wide straps, and make sure they wear the pack with the straps on both arms! You can try loading heavier items closer to the back for a better weight distribution. Heavy backpacks are a major cause of back pain in kids
Eat balanced meals: Proper nutrition is a cornerstone of good health. Try to encourage your child to eat a variety of different things, including plenty of fresh fruits and vegetables. Staying away from high sugar and refined products as much as possible.
Get enough rest: During sleep is the time when the body recovers and growth happens. This is especially important for young people who are still developing. Make sure they get a good nights rest to promote better health and recovery from injuries/illnesses
Watch posture while studying/study breaks: slouching at desks at school or at home while studying is another major cause of back pain in students. We are not advocating not studying!! But we are advocating proper posture, and taking a break every hour or so to stretch and move around!
Make mealtimes fun:Studies have shown that children who are included in the cooking and preparation of the food they eat are much more likely to want to try new foods and eat healthier. So why not try and let kids take over the kitchen and make something healthy they will love, like a mini pizza or healthy snack.
These are a few things you can implement with your kids to help make the transition of going back to school a little bit easier!
Yours in Health,
The Lawlor Clinic Portlaoise
Chiropractic | Physiotherapy | Active Release Techniques (ART®)
In the sporting world concussions are one of the most commonly seen injuries, especially in impact sports. But concussions can also happen in the general population as well. They are one of the most important injuries to recognize quickly and get proper treatment and rehabilitation, because what a concussion really is, is a mild form of traumatic brain injury.
Just one concussion can increase the risk of long term damage to the brain
And can cause increased risk of getting another concussion. That is why it is so important to recognize them and get treated. Not only can you injure the brain when you have a concussion, there can also be damage done to the spine and the neck musculature and ligaments.
What is Post-Concussion Syndrome?
Post-Concussion syndrome is what can occur after the initial injury and can last in some cases six months after the injury. Symptoms include: headache, dizziness, fatigue, cognitive difficulties (difficulty remembering things or focusing), and irritability, with some of these symptoms being caused by spasms in the musculature of the head and neck.
One common muscle involved in head and neck injuries is the Rectus Capitus Posterior Minor. It attaches on the first vertebrae of the neck and occiput, and then has connections into the dura matter, one of the layers of covering of the brain. When these structures are injured or not functioning properly, it can cause pulling on the dura matter around the brain leading to increased headaches.
How Can ART ® help?
Active Release Techniques® are used to help diagnose and find the injured area and treat it, with the goals of increasing blood flow to the area, breaking down any scar tissue, and restoring the normal movement of the muscle or joint, thereby speeding up the rate of healing! And in the case of this muscle, helping to decrease headaches.
Along with ART ® we have numerous other techniques we use in the clinic to help you get back quickly to enjoying your activities and your life! Contact us today to see if we can help with your recovery from a concussion!
Yours in Health,
The Lawlor Clinic, Portlaoise & Dublin
Chiropractic | Physiotherapy | Active Release Techniques (ART®)
The hip is a fairly stable joint due to its deep ball and socket structure. It is less likely to be injured than some of the other joints we have talked about in our GAA series so far. Injuries at the hip can sometimes be mis-diagnosed by the individual and by practitioners because issues with the glutes and low back can cause symptoms around the hip area. And conversely, when the hip is dysfunctional it can cause the back to take up extra stress, thus contributing to low back pain in many people. Learn about some of the common hip injuries we do see in athletes here in the clinic.
Anatomy of the hip
The hip joint consists of the femur, the bone in the thigh and the acetabulum, which is part of the pelvis. The femur, (the ball), fits into the acetabulum (the socket). It is held in place by a labrum and many strong ligaments and muscles. Proper functioning at the hip is dependent on the shape of the “ball and socket” and how they fit together. Some congenital deformities in the shape of the bones predispose people to degeneration and injuries. Also, functions of the hip are influenced by the movement at the pelvis because of where it is connected at the acetabulum.
What kinds of hip injuries are there?
Bone– because the hip is weight bearing, injuries of the bone are common here, including degeneration or arthritis of the joint, and fractures. In the sporting world stress fractures are the most common type of fractures. Also, dislocations of the hip, while not common, are indeed possible, with posterior dislocations more common with sports injuries. Hip pointers- which occur when the person falls directly on the side of the hip and pelvis, and causes injury directly to the bone, usually more common in impact sports.
Impingement– femoroacetabular impingement usually starts as pain at the front of the hip that is worse with squatting, running, and changing directions while running. This can be caused by a deformity in the shape of the bones of the hip.
Labrum– tears of the labrum are common after trauma, but even secondary to impingement or laxity in the capsule.
Muscle-There are many strong muscles that support the hip. Injuries to the hip flexor muscles, hip extensor muscles, or hip rotator muscles, can all cause pain at the hip. Weakness or imbalances in the muscles can also cause pain and dysfunction.
What causes hip injuries?
Besides an obvious deformity to the bones of the hip, injuries can occur due to weakness in the glutes, lack of flexibility or movement through the joint, impact injuries to the hip itself, and strenuous activities. Misalignments or dysfunctional movement in the pelvis can cause extra stress to be places on the hip as well. Our modern lifestyle of sitting for most of the day, keeps the hips in a prolonged flexed position, causing chronic tightness in the hip flexor muscles. And weakness in the deep stabilizing muscles of the hip can lead to instability which can start a cascade of problems in the area.
Pain in the hip is one of the more common things we see in the clinic and we have many options available for treatment. Contact us today to see if we can help with your hip pain!
Yours in Health,
The Lawlor Clinic, Portlaoise & Dublin
Chiropractic | Physiotherapy | Active Release Techniques (ART®)
