If you suffer from stiff ankles or tight calves this blog post is for you.
The assumption to make when you have tight calves is to stretch the calves. However, to gain length in your calves it is often helpful to train the muscles at the front of your lower leg. This is because they are often weak in people who have chronically tight calves. This is because stretching causes a mechanical change in the muscles whereas strengthening causes a change in the way your body perceives length.
What are the problems if you have poor ankle mobility?
Common for people to roll off the outside of their foot when walking.
Big toe bunions can form
If your ankles are tight when walking your calf is used more, therefore becomes tighter.
Your body mass is more forwards when walking
Collapsing of your foot arch
So when you are at home instead of forcing your knee over your ankle to create mobility in your ankle, try to strengthen the front of your lower leg which will allow you to access more range of motion for the long term. This will be more long term because you won’t be relying on an external input but instead you will cause internal changes that should make more significant differences in muscle function.
How to do this?
Try this exercise called the moonwalk.
Come back onto your toes
As you lower your toes, bring your knee over the front of your toes
As you bring the knee forwards, lift up your toes
If you suffer from stiff ankles or tight calves and would like us to assess and treat you, then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Elbow injuries are a common injury in desk workers and athletes. In people who lift weights they are one of the most common injuries to have.
Although the elbow may appear to be a simple hinge joint that simply has two movements (bending or straightening the elbow), the reality is far from it. The elbow is a more complicated joint than it seems because the movement occurs between three bones and surrounding this are 16 small muscles. These help to not only straighten and bend your elbow but also rotate it as your palm is either up or down.
Although many elbow issues are due to overuse of the muscles causing a repetitive strain injury, it is common for people to cause an injury to one of the several nerves in the arm. This can cause tingling, numbness, a burning sensation and possible weakness in the hand.
A type of exercise that is used to help nerve pain is nerve gliding. This aims to either stretch the nerve or glide the nerve.
Gliding techniques will stretch the nerve and have the aim of increasing the tension and pressure through the nerve. This sometimes makes symptoms worse in people.
Sliding techniques will move the nerve with a lot less tension and pressure and therefore don’t increase symptoms.
The goal is to use these techniques to increase blood circulation, reduce the swelling that is around the nerve and get the nerve back to its natural movement. This will decrease symptoms once these areas are restored.
Make sure you only do a few sliders at a time because overstressing the nerve even with a less aggressive technique will potentially increase your symptoms. It is not always the case that a little bit of something is good so let’s do lots of it in a more is better approach. So do this little and often throughout the day rather than all at once.
If you suffer from any elbow issues or capal tunnel then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Most low back pain is primarily caused by the way you move and how you sit. During the day there are ways to do these things that put less stress on your back. Your spine has 24 vertebrae and it is common to think that all the parts move evenly. But certain areas take on more movement than others which are called hinge points. This blog post will give you some techniques and ideas to help remove these hinge points and to start getting you more pain free.
In between the segments of your spine, there are discs that act as little shock absorbers. As you sleep the discs gather water and hold the water so they become more pressurised when you wake up first thing in the morning, this means they are easier to injure. After an hour the pressure decreases to nearly normal so this is why it is extra important to be careful in the morning.
Ways to manage this in the morning:
Don’t bend and round your back when getting out of bed
When brushing your teeth, avoid spinal movement. Try and hinge from the hips. You should feel like you’re gliding your bottom backwards in order to lean forwards. It’s fine to lean one hand on the sink for support.
Try not to be hunched over when putting on shoes and socks
Don’t have your back rounded when sitting down eating your breakfast
Other problems for your back throughout the day are when you try to lift something heavy. If your job requires a lot of lifting it is vital to know how to squat with good form.
To do this you should have your feet at shoulder width. Then keeping your back straight you should move your pelvis backwards and keep your heels down. To practice this if you get a pole or a golf club and held it along your spine touching the bak of your head, mid-back and tailbone, the pole or club should stay touching throughout the whole squat.
Also, when you are walking day to day it is important to do this correctly to reduce the strain on your lower back. So try to walk with your chest up and bring your head back and swing your arms. Interesting fact, walking is 12% more metabolically demanding with your hands in your pockets, this shows how your arms play a vital role in saving energy. Doing this will reduce tension in your lower back and walking can be therapeutic for back pain if you do these steps correctly.
I hope this helps, but if you do suffer from back pain and would like us to have a look at your problem and run through advice to get you pain-free, then contact the clinic today on 0578678904 or book now.
Firstly, cycling in comparison to other sports has a low rate of injury, apart from crashes or collisions from, for example, someone jumping into the cycle lane on your morning commute and your morning coffee failed to wake you up in time.
However, cyclists do need to take care of their backs because in general, the most common thing cyclists complain of, is their back.
Being hunched over on a road bike will take an effect over time. Low back pain is reported by more than 50% of cyclists and in overuse injuries lower back pain causes the highest rates of functional impairment and medical attention amongst cyclists.
Why do cyclists get low back pain?
There are many potential reasons why cyclists can get back pain but the following are the most likely:
Poor bike fit: This can be from an incorrect saddle height or and uneven saddle
Knee has a less than 25% bend at the end of the stroke. This will force you to rock your pelvis from side to side to get enough power at bottom of the stroke.
Your handlebars are too far forward causing you to overstretch which will increase tension in your lower back.
Flexing the lower back and causing core abdominal muscles to be in a poor position and so won’t work effectively. This means you won’t be in a stable position when you’re cycling.
You can also hurt your neck and upper back by bending your neck too far upwards. This will increase the strain in your neck and you could also hurt it going over unexpected bumps.
Using BIG gears. You should aim for a cadence of around 90 RPM. If you are getting lower than this then it will put extra stress on your back.
Tight hamstrings. If you have a reduced range of motion in your hamstrings then this will pull on your pelvis and rotate your spine into a more rounded position.
Poor core muscle strength.
If you are riding on bumpy terrain. This increases jarring and compression to the spine while you ride and can cause pain in your back.
Length of cycling done weekly. Cyclists who ride an average of 160 km or more per week are significantly more likely to report back pain than those who rode less km per week.
Things to check if you have back pain while cycling:
Ultimately there are 3 main things to do:
Check your bike fit. There is an association between bike fitting and your comfort while cycling. This can increase pain if your bike is not fitted properly.
Check your cadence and see if it needs to be increased. A low cadence puts more strain on your back.
Strengthen your core and back muscles. The low back is not designed to take much hard work when cycling. Your core should protect it and provide support.
If you suffer from back pain when cycling and would like a full functional assessment feel free to contact the clinic today on 0578678904 or book now.
Shane’s talk from the Irish Strength Institute 2018 Symposium
“Building Better Senior Golfers”
Discussing a number of aspects including ▪️ Common Injuries seen in Senior Golfers ▪️ Assessing & Treating the Senior Golfer ▪️ Rehab Applications including Dynamic Neuromuscular Stabilization, McGill Method and Functional Range Conditioning ▪️ The Importance of a Warm Up
Clinic Patient Privacy Statement
Lawlor Clinic as a data controller is aware of its obligations under the General Data Protection Regulation (GDPR). The Clinic is committed to protecting the privacy and security of your personal information.
We want you to be absolutely confident that we are treating your personal data responsibly, and that we are doing everything we can to make sure that the only people who can access that data have a genuine need to do so.
This privacy notice summarises, in line with GDPR, how we collect and use personal data about you during and after your time as a patient of this clinic. It also sets out how long we keep it for and other relevant information about your data. It applies to current and former patients.
Please contact the Clinic on email@example.com for full privacy terms and conditions or request a copy at reception.
We need to collect personal information about you and your health, in order to provide you with the best possible treatment. Your requesting treatment and our agreement to provide that care constitutes a contract. You can, of course, refuse to provide the information, but if you were to do that we would not be able to provide treatment.
We have a “Legitimate Interest” in collecting that information, because without it we couldn’t do our job effectively and safely.
We also think that it is important that we can contact you in order to confirm your appointments with us or to update you on matters related to your medical care. This again constitutes “Legitimate Interest”, but this time it is your legitimate interest.
We have a legal obligation to retain your records for 8 years after your most recent appointment (or age 25, if this is longer), but after this period you can ask us to delete your records if you wish. Otherwise, we will retain your records indefinitely in order that we can provide you with the best possible care should you need to see us at some future date.
Your paper file is stored in locked filing cabinets, the keys are locked in a safe, and the offices are always locked and alarmed outside working hours. Paper records are never removed from the Clinic premises.
Your electronic file is stored “in the cloud” using encrypted practice management software. We have a contract with this provider which includes a written declaration that they are fully compliant with the General Data Protection Regulations. Access to this data is password protected.
Email appointment reminders are set up for each patient, but patients can opt out of this service if they wish. We do not use SMS or email marketing communications.
Occasionally we will need to contact you in writing or provide a medical or solicitor report on your behalf. Such letters are saved securely on to our office computers, which are password protected and the offices are always locked and alarmed out of working hours.
We will never share your data with anyone who does not need access, without your written consent. Only the following people/agencies will have routine access to your data:
– Your practitioner(s) in order that they can provide you with treatment. Self-employed Associates and Therapists have a signed contract with the Clinic which includes obligation to maintain confidentiality of information relating to clients.
– Our clinic manager and reception staff who have signed contracts of employment including strict clauses re data confidentiality.
– The practice management system that stores and process our electronic records
You have the right to see what personal data of yours we hold, and you can also ask us to correct any factual errors.
Provided the legal minimum period has elapsed, you can also ask us to erase your records.
Should your personal data that we control be lost, stolen or otherwise breached, where this constitutes a high risk to your rights and freedoms, we will contact you to explain to you the nature of the breach and the steps we are taking to deal with it.
Making a complaint
You have the right to make a complaint at any time to the Data Protection Commissioner via their website: www.dataprotection.ie
If you have any questions about this Privacy Notice or how we handle your information, please contact Karen Lawlor, Lawlor Clinic, 2 Audville Terrace, Dublin Road, Portlaoise, Laois, R32 VW62. Telephone number 057 8678904. Email: firstname.lastname@example.org
PLEASE SPEAK WITH OUR RECEPTIONIST IF YOU DO NOT CONSENT TO RECEIVING EMAIL APPOINTMENT REMINDERS / IMPORTANT CLINIC UPDATES. WE WILL MAKE SURE YOUR RECORD IS UPDATED TO REFLECT YOUR CONSENT AND PLEASE BE AWARE THAT YOU CAN OPT OUT OF THIS SERVICE AT ANY TME. WE WILL NOT SEND YOU MARKETING COMMUNICATIONS.
At the Lawlor Clinic we provide Chiropractic for all the family from newborn to old age. Many of the problems that patients present with as adults can be addressed in childhood and treated appropriately with Chiropractic care.
Some of the common conditions we deal with in the different demographics include:
If you have answered yes to any of these then the Scalene Muscles could be at fault….
The scalene muscles lie at the front of your neck and are in close proximity to the branch of nerves which supply the arm and hand. If the muscles become shortened and/or irritated they can compress these nerves and cause neurological symptoms such as radiating pain, numbness or coldness into the upper limb. The scalenes can also contribute to neck pain and headaches.
Left hip mobility (Lead Hip) is key to a consistent golf swing. A loss of internal rotation mobility can cause major issues with your swing and can also create compensations in other areas of the body, leading to injuries.
Poor lead hip mobility can lead to the following:
Knee & Ankle Issues
Swing Fault: Sway
Here’s our top 4 Hip Internal Rotation mobility drills for Golfers:
Hip Windshield Wipers
Single Leg Hip Drops
Hip Internal Rotation PIR with Tubing
Andreo Spina 90/90 Isometric Holds
Want to improve your golf game? Improve your hip internal rotation to see greater gains and more consistency in your swing! Check out our video below on some drills to help you improve.
The Lawlor Clinic specialises in Golf Injuries & Performance Therapy. Providing Sports Chiropractic to professional golfers on the PGA & European Tours since 2009.
Yours in Health
The Lawlor Clinic
Chiropractic | Active Release Techniques (ART®) | Sports Injuries