Understanding Plantar Fasciitis: Causes and Prevention
Plantar fasciitis is a common condition that causes discomfort in the heel and arch of the foot, often affecting people who spend a lot of time on their feet or engage in activities with repetitive foot strain. While it’s one of the leading causes of heel pain, understanding the causes can help with prevention and effective management. What Causes Plantar Fasciitis? Plantar fasciitis is primarily an overuse injury, occurring when the plantar fascia, which is a thick band of tissue connecting your heel to your toes becomes inflamed or irritated. This can result from various factors, including: Tips for Preventing Plantar Fasciitis Prevention often involves managing stress on the plantar fascia and maintaining healthy foot mechanics. Here are some key strategies: 3. Pace Your Activity: Gradually increase the intensity of physical activities, particularly if you’re beginning a new workout routine or sport. Give your body time to adjust. Managing Symptoms of Plantar Fasciitis If you’re already experiencing symptoms of plantar fasciitis, early intervention can prevent the condition from worsening. Rest, ice therapy, and stretching exercises can provide relief. In persistent cases, consulting a healthcare provider for personalised treatment options is advisable. By understanding the causes of plantar fasciitis and taking […]
Achillies And Ankle Injuries Advice
Achilles tendon injuries, like tendinitis and tendinopathy, can be debilitating for athletes and active individuals. Recent studies suggest that heavy calf raises performed at around 1.9 times your body weight are highly effective in strengthening the tendon, reducing injury risk, and speeding up recovery. Here’s a deep dive into why this approach works, the science behind it, and how to implement it into your workout regimen. Why Heavy Calf Raises? The Achilles tendon is a powerful structure, but it endures substantial stress from walking, running, and jumping. Over time, repetitive movements can lead to micro-tears and inflammation, especially if the tendon isn’t strong enough to handle these loads. Research indicates that eccentric loading (the lowering phase of a movement) plays a crucial role in strengthening the tendon by aligning its fibres and increasing tensile strength. For the Achilles, calf raises at high resistance around 1.9 times body weight have proven to be particularly effective for these purposes. How Eccentric Loading Strengthens the Achilles Tendon Eccentric loading has unique benefits for tendon health. When you focus on the lowering phase of calf raises, you engage the Achilles in a controlled lengthening under load. This process encourages tendon fibres to realign along […]
How Does Dry Needling Work?
If you’ve been suffering from chronic pain, muscle tightness, or movement issues, dry needling might be the solution you’re looking for. But what exactly is it, how does it work, and what can it help with? What is Dry Needling? Dry needling involves the use of thin, sterile needles inserted into trigger points or tight bands in your muscles. Unlike acupuncture, which is rooted in traditional Chinese medicine, dry needling is based on modern anatomy and medical research. The goal is to release muscle tension, improve blood flow, and promote healing in specific areas of your body. How Does It Work? When the needle is inserted into a trigger point, it causes the muscle to contract and then release, reducing tension and discomfort. This process also stimulates your body’s natural healing mechanisms by increasing blood flow to the area, reducing inflammation, and releasing endorphins which act as your body’s natural painkillers. What Conditions Can Dry Needling Treat? Dry needling can help with a variety of conditions, including: Why Choose Dry Needling? One of the greatest benefits of dry needling is how quickly it can offer relief. Many people notice an immediate reduction in pain and an improvement in mobility after […]
Achillies Pain: A Complete Guide
In this blog, we shall go over the key steps to follow to help your Achilles pain be gone for good. Step 1: Understanding and Managing Tendon Overload Achilles tendon injuries typically start in the “reactive” phase due to overload. This occurs when you place too much strain on your tendon. This can happen suddenly for example after an intense workout (like doing 200 box jumps in a CrossFit session) or from accumulated strain over time (such as increasing a basketball player’s training frequency). Load Tolerance and Rest When people hear “rest,” they often think it means completely avoiding the gym. Complete rest can be counterproductive for tendon injuries. Tendons follow the principle of “use it or lose it.” Completely resting can lower your tendon’s load tolerance and make future injuries more likely once you resume activity. However, continuing to push through pain can worsen the injury and cause structural changes in the tendon. The key to recovery is balanced load management. Start by listing exercises that exacerbate your symptoms and those you can perform without pain. By identifying and modifying the movements causing pain, you can adjust your routine to aid the healing process. Activities that heavily load the […]
How To Sleep Better: Caffeine?
In today’s fast-paced world, caffeine has become a staple for many people to stay alert and energised throughout the day. From morning coffees to midday pick-me-ups, it’s easy to rely on caffeine to get through busy schedules. However, excessive caffeine intake, especially later in the day, can disrupt sleep patterns and lead to restless nights. So, how can you manage your caffeine consumption to ensure a good night’s sleep? Here are some tips and tricks to help you: By managing your caffeine intake thoughtfully and incorporating healthy sleep habits, you can enjoy the benefits of caffeine without sacrificing restorative sleep. Experiment with different strategies to find what works best for you, and remember that small changes can make a big difference in your overall well-being. Yours in Health Lawlor Clinic: Spine & Sport, Portlaoise, Laois
Benefits Of Chiropractic Care
This blog will cover the benefits of Chiropractic care and how it can help you to move better, feel better and perform better. Many people find Chiropractic care beneficial and if you think it will benefit you then Contact the clinic today on 0578678904 or book now to get yourself a full assessment and a personalised treatment plan. Yours in Health Lawlor Clinic: Spine & Sport, Portlaoise, Laois
Master Your Sleep – Sleep Hygiene and Tips
A good night’s sleep is essential for overall well-being, yet many people struggle to get the rest they need. The importance of sleep cannot be overstated, as it plays a crucial role in physical health, mental clarity, and emotional balance. If you find yourself tossing and turning at night, it might be time to reassess your sleep hygiene. In this blog post, we’ll explore a variety of tips to help you improve your sleep and cultivate better sleep hygiene. Improving your sleep hygiene involves making intentional choices throughout the day to create an environment conducive to rest. By incorporating these tips into your routine, you can pave the way for a more restful and rejuvenating night’s sleep, ultimately contributing to improved overall health and well-being. Contact the clinic today on 0578678904 or book now. Yours in Health Lawlor Clinic: Spine & Sport, Portlaoise, Laois
Master Your Sleep – Sleep Basics
LIGHT SLEEP Light sleep actually occurs in two stages: NREM stages 1 and 2 sleep. Think of NREM stage 1 as “falling asleep.” During this time, your muscles relax, your heart begins to slow down, and your body temperature dips. Your brain waves slow down moving from a regular, rhythmic pattern to one with less frequent, less regular waves. Stage 1 sleep usually only lasts a few minutes. NREM stage 2 sleep makes up the bulk of your NREM sleep. During this stage of sleep your muscles relax and may jerk. Your respiration and heart rate slow down. And your body temperature drops. REM SLEEP Associated with dreaming and memory, REM sleep plays an important role in re-energising your body. REM sleep makes up 5-50% of your total sleep and is regulated by your circadian rhythm. Typically you get more REM sleep in the second half of your sleep. DEEP SLEEP Deep sleep is the most restorative part of your sleep cycle. Deep sleep includes your normal sleep and your naps. Deep sleep can make up anywhere from 0-35% of your total sleep. On average the adult range is 15-20% which makes up 1-1.5 hours of deep sleep a night. This usually decreases […]
Post-Surgery Recovery
Undergoing surgery is a significant event that can bring both relief and apprehension. While surgery aims to address specific health issues, the recovery process can be challenging and often involves managing pain and restoring mobility. Chiropractic care offers numerous benefits to patients seeking post-surgery recovery. Pain is a common post-surgery concern, and chiropractic care can be instrumental in providing effective pain relief without relying solely on medications. We can assess musculoskeletal imbalances and identify areas of discomfort. By reducing inflammation and improving nerve function, chiropractic adjustments can help manage post-surgical pain and minimise reliance on painkillers. Following surgery, scar tissue can develop, affecting the mobility and function of nearby tissues. We employ various techniques, such as Active Release Techniques and targeted adjustments, to promote tissue healing and prevent excessive scar tissue formation. By improving blood flow, reducing swelling, and enhancing lymphatic drainage, chiropractic care can accelerate the healing process and restore range of motion. Surgery can lead to stiffness and reduced mobility in the affected areas. Chiropractic adjustments can help restore proper joint mobility, allowing patients to regain flexibility and range of motion. By addressing imbalances and reducing muscle tension, chiropractic care can assist in improving overall functionality and enhancing […]
Fueling Your Recovery: The Power of Diet in Injury Rehabilitation
Recovering from an injury can be a challenging and frustrating process. While medical treatments and physical therapy play essential roles in healing, many people overlook the importance of nutrition in their recovery journey. A healthy diet is not only crucial for overall well-being but can also significantly impact the healing process. In this blog post, we will explore why diet is important for recovering from an injury and provide practical tips to fuel your recovery effectively. Recovering from an injury requires a comprehensive approach that includes proper medical care, physical therapy, and a focus on nutrition. By prioritizing a healthy diet, you can provide your body with the essential nutrients it needs to repair and rebuild. Remember, every injury and recovery journey is unique, so it’s essential to consult with healthcare professionals or nutritionists for personalised guidance. By embracing a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats, you can fuel your recovery effectively. Contact the clinic today on 0578678904 or book now. Yours in Health Lawlor Clinic: Spine & Sport, Portlaoise, Laois
