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:
Chronic muscle pain: Trigger points can cause persistent pain and stiffness, which dry needling effectively reduces.
Sports injuries: Whether it’s a pulled muscle or tendonitis, dry needling can help athletes recover faster.
Neck and back pain: These areas are prone to tension and spasms that dry needling can help release.
Headaches and migraines: Often linked to muscle tightness, dry needling can alleviate the tension that contributes to headaches.
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 dry needling. It’s a safe, minimally invasive option that can be an effective part of your overall chiropractic treatment.
If you’re dealing with muscle pain, tension, or an injury that’s affecting your daily life, feel free to talk to us about whether dry needling might be right for you. You might be surprised by how quickly it can get you back to feeling your best.
Contact the clinic today on 0578678904 or book now.
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 tendon for example jumping or sprinting should be temporarily replaced with low-impact exercises such as squats and deadlifts. As your tendon heals, gradually reintroduce the activities that previously caused discomfort.
Avoid Stretching the Achilles Tendon
Contrary to common belief, stretching the Achilles tendon should be avoided during rehabilitation. Stretching can increase compressive loads on the tendon, worsening pain. Instead, focus on improving ankle mobility with soft tissue mobilisation techniques for example in the clinic we use Active Release Techniques frequently to treat this issue.
Using Heel Raises
Heel raises in shoes can help manage certain types of Achilles tendinopathy by reducing tendon compression. While helpful for some, heel raises are not substitutes for proper strengthening exercises.
Step 2: Creating a Rehab Plan
Exercise is the best treatment for tendon pain. Strengthening the tendon and increasing its load-bearing capacity is key to recovery.
Phase 1: Isometric Exercises
Isometric exercises, where the muscle contracts without joint movement, are excellent for reducing pain and maintaining strength. Isometrics can help decrease pain for up to 45 minutes and improve strength. For Achilles tendon injuries, partial heel raises performed in a standing position can activate the calf muscles and load the tendon. Aim for 5 sets of 45-second holds, performed 2-3 times daily. Isometrics should be challenging, contracting the muscle at 70% of its maximum capacity. This will help restore the tendon’s load tolerance and prepare you for the next phase.
Phase 2: Strength Training with Isotonics
Tendinopathy rehabilitation aims to enhance the tendon’s ability to bear loads. After initial pain reduction with isometrics, progress to isotonic exercises involving eccentric and concentric muscle contractions. Exercises like standing calf raises and seated heel raises should target both the gastrocnemius and soleus muscles. Perform these exercises slowly and with heavy weights, focusing on good technique.
Additionally, introduce exercises that have some impact involved, such as box jump landings, to gradually reintroduce the tendon’s spring-like function. Begin with low-impact landings and progressively increase intensity as tolerated.
Phase 3: Plyometric Training
Before starting plyometrics test your strength with double-leg and single-leg heel raises and assess your ability to perform single-leg hops pain-free. The goal of this phase is to reintroduce the tendon’s role as a spring. Begin with double-leg pogo hops and short light running sessions, gradually increasing volume and intensity.
Start with two to three sessions per week, allowing for rest days in between. As you progress, incorporate higher-level plyometric activities like squat jumps, skipping and single-leg hops. Gradually increase frequency and intensity based on your tendon’s response.
Final Thoughts
The rehabilitation process for tendon injuries requires patience and careful progression. Listen to your body, make gradual adjustments, and seek professional guidance when needed.
Contact the clinic today on 0578678904 or book now.
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:
Set a Caffeine Cut-off Time: One of the simplest ways to manage caffeine intake is to establish a cut-off time in the afternoon or early evening. For most people, consuming caffeine after 3 PM can interfere with the body’s natural sleep cycle. Swap out that late afternoon coffee for a decaffeinated option or herbal tea to avoid sleep disturbances.
Monitor Your Intake: Be mindful of how much caffeine you consume throughout the day. Besides coffee, caffeine is present in tea, energy drinks, soda, and even some medications. Keeping track of your total caffeine intake can help you stay within recommended limits and avoid overstimulation close to bedtime.
Opt for Decaf or Alternatives: If you enjoy the taste of coffee but want to reduce your caffeine intake, consider switching to decaffeinated versions. Decaf coffee offers a similar flavour profile with significantly less caffeine, making it a suitable choice for evening enjoyment. Alternatively, explore caffeine-free herbal teas for a soothing pre-sleep beverage.
Practice Sleep Hygiene: Managing caffeine intake is just one aspect of promoting good sleep. Create a relaxing bedtime routine and prioritize sleep hygiene practices such as keeping your bedroom dark, cool, and quiet, limiting screen time before bed, and maintaining a consistent sleep schedule.
Listen to Your Body: Everyone metabolizes caffeine differently, so pay attention to how caffeine affects your sleep quality. If you find that even small amounts of caffeine in the afternoon disrupt your sleep, consider cutting back further or shifting your consumption earlier in the day.
Stay Hydrated with Water: While caffeine can provide a temporary energy boost, it’s essential to stay hydrated with water throughout the day. Dehydration can contribute to feelings of fatigue, so aim to balance your beverage choices with plenty of water.
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.
This blog will cover the benefits of Chiropractic care and how it can help you to move better, feel better and perform better.
Injury Prevention: Chiropractors are trained to assess biomechanical imbalances, muscle weaknesses, and other factors that may predispose people to injury. By addressing these issues through adjustments, exercises, and other therapies, we can help prevent injuries before they occur.
Performance Enhancement: Through adjustments, Active Release Techniques, soft tissue therapies, and rehabilitative exercises, sports chiropractors can optimise your biomechanics and neuromuscular function, leading to improved performance in people’s sports.
Pain Relief: Chiropractic care can effectively relieve pain associated with injuries such as strains, sprains, and overuse injuries. By improving joint function, athletes can experience reduced pain and discomfort.
Faster Recovery: Using various techniques, including spinal adjustments, soft tissue therapies, and rehabilitative exercises, to promote faster recovery from injuries. By enhancing blood flow, reducing inflammation, and restoring normal joint function, athletes can return to play sooner.
Individualised Treatment: Chiropractors tailor their treatment plans to meet the specific needs of each athlete, considering factors such as their sport, position, injury history, and goals.
Non-invasive Approach: Chiropractic care is non-invasive, meaning it does not involve surgery or medication. Instead, it relies on natural methods to promote healing and restore function, making it a safe and conservative option for athletes seeking treatment for sports-related injuries.
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.
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.
Establish a Consistent Sleep Schedule: Creating a regular sleep routine helps regulate your body’s internal clock. Aim to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your natural circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.
Create a Relaxing Bedtime Routine: Develop pre-sleep rituals that signal to your body that it’s time to wind down. This could include activities such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation. Avoid stimulating activities like watching TV or using electronic devices right before bed.
Optimize Your Sleep Environment: Your bedroom should be a sanctuary for sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows that support proper spinal alignment. Consider blackout curtains to eliminate any disruptive light, and use white noise or earplugs to minimize disturbances.
Watch Your Diet: Be mindful of what you eat and drink, especially in the hours leading up to bedtime. Avoid large meals, caffeine, and nicotine close to bedtime, as these can interfere with your ability to fall asleep. Opt for a light, balanced snack if you’re hungry before bedtime.
Limit Naps and Nap Strategically: While short naps can be rejuvenating, long or irregular napping during the day can disrupt your sleep at night. If you need to nap, keep it short (20-30 minutes) and schedule it earlier in the day.
Exercise Regularly: Regular physical activity promotes better sleep, but try to finish exercising at least a few hours before bedtime. Exercise releases endorphins, which can make it more difficult to wind down immediately after a workout.
Manage Stress: High levels of stress and anxiety can significantly impact your ability to sleep. Develop healthy stress management techniques, such as journaling, practicing mindfulness, or talking to a friend or therapist. Addressing stressors during the day can contribute to a more restful night.
Limit Screen Time: The blue light emitted by electronic devices can interfere with the production of melatonin, a hormone that regulates sleep. Aim to turn off electronic devices at least an hour before bedtime to signal to your body that it’s time to wind down.
Be Mindful of Your Sleep Position: Your sleep position can affect your quality of sleep. Experiment with different sleeping positions to find what works best for you, considering factors such as comfort and potential alleviation of snoring or sleep apnea symptoms.
Seek Professional Help if Needed: If you consistently struggle with sleep despite trying these tips, consider consulting with a healthcare professional. They can help identify any underlying sleep disorders or issues that may require specialized treatment.
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.
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Did you know that your shoe wear can be a powerful indicator of your biomechanics and even your risk of injury? That’s right! The shoes you wear can provide valuable insights into how your body moves and functions during various activities. Let’s dive deeper!
Wear Patterns: Take a close look at the soles of your shoes. Are the wear patterns even or concentrated in specific areas? Irregular patterns could signify imbalances in your foot mechanics, such as overpronation or supination. Identifying these patterns can help us understand how your body compensates and guide us towards the right solutions.
Load Distribution: The distribution of wear on the sole can reveal where your body weight is concentrated during movement. Uneven wear may suggest that certain areas of your feet are under excessive stress or that you’re not distributing weight efficiently. By addressing these imbalances, we can help prevent injuries and improve your overall performance.
Injury Prevention: Your shoes are an essential piece of the puzzle when it comes to injury prevention. Ill-fitting or worn-out footwear can contribute to various issues, including shin splints, plantar fasciitis, and even knee or hip problems. By analysing your shoe wear and considering your biomechanics, we can recommend proper footwear and orthotic solutions tailored to your needs, reducing the risk of injury.
Let’s put your shoe wear under the microscope and pave the way to optimal movement and injury-free activities!
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Injuries can disrupt our lives, but chiropractic care offers a vital role in the recovery process. This blog post highlights the significance of chiropractic care in rehabilitating injuries, helping individuals regain strength, mobility, and overall well-being.
Diagnosis and functional screening: Chiropractic care considers both the area injured and the driving factors for pain. Chiropractors promote comprehensive healing by identifying and treating underlying dysfunctions, reducing the risk of recurring problems and chronic pain.
Effective Pain Management: Chiropractors relieve pain through manual adjustments and soft tissue therapies. Chiropractic care provides natural pain relief, addressing the root causes of discomfort.
Restoring Mobility and Function: Chiropractic adjustments and therapeutic exercises restore proper movement and function to injured areas. By targeting joint restrictions and soft tissue injuries chiropractors facilitate healing, enhance range of motion, and restore normal function.
Preventing Complications: Chiropractic care helps prevent secondary complications associated with injuries. By correcting imbalances, strengthening weak muscles, and improving biomechanics, chiropractors address underlying issues, minimising the risk of future problems.
Personalized Treatment: Chiropractors create customized treatment plans based on individual assessments, considering the specific injury, medical history, and goals. This tailored approach ensures patients receive appropriate care, maximizing their chances of successful recovery.
Chiropractic care is essential in injury rehabilitation, offering a diagnosis for your pain, what is driving the pain functionally, effective pain management, restoration of mobility and function, prevention of complications, and personalized treatment plans.
Contact the clinic today on 0578678904 or book now.
Nutrition and vitamins are essential for maintaining good health and wellbeing. However, with so many conflicting opinions on what to eat and what to avoid, it can be challenging to know where to start. In this blog post, we will discuss some tips for getting better nutrition and vitamins in your diet.
Eat a balanced diet
A balanced diet is one that includes a variety of foods from different food groups. These food groups include fruits, vegetables, whole grains, lean protein, and healthy fats. By eating a balanced diet, you ensure that your body gets all the essential nutrients it needs.
Choose whole foods
Whole foods are foods that are minimally processed and retain all their natural nutrients. Examples of whole foods include fruits, vegetables, nuts, seeds, whole grains, and lean proteins. By choosing whole foods over processed foods, you can maximize the nutritional content of your diet.
Incorporate more fruits and vegetables
Fruits and vegetables are excellent sources of vitamins, minerals, and fiber. Try to incorporate more of these into your diet by adding them to your meals or snacking on them throughout the day. A good rule of thumb is to aim for at least five servings of fruits and vegetables per day.
Choose lean proteins
Protein is essential for building and repairing tissues in the body. However, not all proteins are created equal. Choose lean proteins such as chicken, fish, beans, and legumes, as they are lower in saturated fat and higher in nutrients.
Limit processed and sugary foods
Processed and sugary foods are often high in calories, unhealthy fats, and added sugars. They also lack essential nutrients. Limit your intake of these foods and opt for healthier alternatives such as whole foods and fruits and vegetables.
Consider Supplements
Supplements can help fill any nutritional gaps in your diet. However, they should not be relied upon as a substitute for a healthy diet. Speak with your doctor or a registered dietitian before taking any supplements to ensure they are safe and effective for you.
In conclusion, getting better nutrition and vitamins in your diet requires making healthy food choices and incorporating a variety of foods from different food groups. By following these tips, you can ensure that your body is getting all the essential nutrients it needs to maintain good health and wellbeing.
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Shoulder pain is a common issue for gym-goers, especially those who engage in activities such as weightlifting, running, and other high-impact exercises. This pain can be caused by a variety of factors, including muscle strains, overuse injuries, and even poor posture. Fortunately, there are a variety of treatment options available to help alleviate hip pain, including dry needling and rehabilitation exercises.
Dry needling is a technique that involves inserting thin needles into trigger points in the muscles, which can help relieve pain and improve mobility. We use this technique along with other therapies, such as chiropractic adjustments and Active Release Techniques, to provide comprehensive care for shoulder pain. During a dry needling session, we insert the needles into specific points in the shoulder muscles and rotator cuff, stimulating them to release tension and improve blood flow.
Alongside dry needling, rehabilitation exercises can help to strengthen and stretch the muscles around the shoulder joint and shoulder blade, which can help alleviate pain and prevent future injuries.
If you are experiencing shoulder pain as a result of your gym activities, it is important to seek treatment as soon as possible. Ignoring the pain or continuing to push through it can lead to further injury and prolong your recovery time. In the clinic, we offer a range of treatment options, including dry needling and rehabilitation exercises, to help alleviate shoulder pain and get you back to the gym as quickly and safely as possible. Contact the clinic today on 0578678904 or book now.
After a long offseason, it’s important to take the necessary steps to avoid injury when returning to your sport. Whether you’re a professional athlete or simply someone who enjoys playing sports recreationally, here are five ways to help prevent injuries:
Start Slowly: Your body needs time to adjust to the increased physical demands of your sport. It’s important to start slowly, gradually increasing the intensity and duration of your workouts as your body gets stronger and more accustomed to the movements. This will help you avoid overuse injuries and reduce your risk of injury overall.
Warm-up Properly: Before any physical activity, it’s essential to warm up your muscles to get them ready for the demands of your sport. This can include activities such as stretching, light jogging or cycling, or dynamic movements that mimic the motions of your sport. A good warm-up should last at least 10-15 minutes and gradually increase in intensity.
Use Proper Technique: Proper technique is critical to prevent injury in any sport. This means taking the time to learn and practice the correct form for your movements. If you’re unsure about your technique, consider working with a coach or trainer to help you improve.
Cross-train: Cross-training can help prevent injury by strengthening muscles that may not be used as much in your primary sport. For example, basketball players may benefit from running or weight training to improve their strength and endurance. Cross-training can also help prevent burnout by adding variety to your workouts.
Listen to Your Body: Finally, it’s essential to listen to your body and take rest days as needed. If you experience pain or discomfort during or after a workout, take a break and give your body time to recover. Overtraining can lead to injury and may even force you to take more extended breaks in the future.
Returning to sports after an offseason can be challenging so if you need help with your pains or just want some advice feel free to contact the clinic today on 0578678904 or book now.